Mediterranean Diet Book Suggestions

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❝What is Mediterranean diet which book to read?❞

We did a special edition about the Mediterranean Diet! So that’s a great starting point.

As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.

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  • Topping Up Testosterone?

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    The Testosterone Drop

    Testosterone levels decline amongst men over a certain age. Exactly when depends on the individual and also how we measure it, but the age of 45 is a commonly-given waypoint for the start of this decline.

    (the actual start is usually more like 20, but it’s a very small decline then, and speeds up a couple of decades later)

    This has been called “the male menopause”, or “the andropause”.

    Both terms are a little misleading, but for lack of a better term, “andropause” is perhaps not terrible.

    Why “the male menopause” is misleading:

    To call it “the male menopause” suggests that this is when men’s menstruation stops. Which for cis men at the very least, is simply not a thing they ever had in the first place, to stop (and for trans men it’s complicated, depending on age, hormones, surgeries, etc).

    Why “the andropause” is misleading:

    It’s not a pause, and unlike the menopause, it’s not even a stop. It’s just a decline. It’s more of an andro-pitter-patter-puttering-petering-out.

    Is there a better clinical term?

    Objectively, there is “late-onset hypogonadism” but that is unlikely to be taken up for cultural reasons—people stigmatize what they see as a loss of virility.

    Terms aside, what are the symptoms?

    ❝Andropause or late-onset hypogonadism is a common disorder which increases in prevalence with advancing age. Diagnosis of late-onset of hypogonadism is based on presence of symptoms suggestive of testosterone deficiency – prominent among them are sexual symptoms like…❞

    (Read more)

    …and there we’d like to continue the quotation, but if we list the symptoms here, it won’t get past a lot of filters because of the words used. So instead, please feel free to click through:

    Source: Andropause: Current concepts

    Can it be safely ignored?

    If you don’t mind the sexual symptoms, then mostly, yes!

    However, there are a few symptoms we can mention here that are not so subjective in their potential for harm:

    • Depression
    • Loss of muscle mass
    • Increased body fat

    Depression kills, so this does need to be taken seriously. See also:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    (the above is a guide to managing depression, in yourself or a loved one)

    Loss of muscle mass means being less robust against knocks and falls later in life

    Loss of muscle mass also means weaker bones (because the body won’t make bones stronger than it thinks they need to be, so bone will follow muscle in this regard—in either direction)

    See also:

    Increased body fat means increased risk of diabetes and heart disease, as a general rule of thumb, amongst other problems.

    Will testosterone therapy help?

    That’s something to discuss with your endocrinologist, but for most men whose testosterone levels are lower than is ideal for them, then yes, taking testosterone to bring them [back] to “normal” levels can make you happier and healthier (though it’s certainly not a cure-all).

    See for example:

    Testosterone Therapy Improves […] and […] in Hypogonadal Men

    (Sorry, we’re not trying to be clickbaity, there are just some words we can’t use without encountering software problems)

    Here’s a more comprehensive study that looked at 790 men aged 65 or older, with testosterone levels below a certain level. It looked at the things we can’t mention here, as well as physical function and general vitality:

    ❝The increase in testosterone levels was associated with significantly increased […] activity, as assessed by the Psychosexual Daily Questionnaire (P<0.001), as well as significantly increased […] desire and […] function.

    The percentage of men who had an increase of at least 50 m in the 6-minute walking distance did not differ significantly between the two study groups in the Physical Function Trial but did differ significantly when men in all three trials were included (20.5% of men who received testosterone vs. 12.6% of men who received placebo, P=0.003).

    Testosterone had no significant benefit with respect to vitality, as assessed by the Functional Assessment of Chronic Illness Therapy–Fatigue scale, but men who received testosterone reported slightly better mood and lower severity of depressive symptoms than those who received placebo❞

    Source: Effects of Testosterone Treatment in Older Men

    We strongly recommend, by the way, when a topic is of interest to you to read the paper itself, because even the extract above contains some subjectivity, for example what is “slightly better”, and what is “no significant benefit”.

    That “slightly better mood and lower severity of depressive symptoms”, for example, has a P value of 0.004 in their data, which is an order of magnitude more significant than the usual baseline for significance (P<0.05).

    And furthermore, that “no significant benefit with respect to vitality” is only looking at either the primary outcome aggregated goal or the secondary FACIT score whose secondary outcome had a P value of 0.06, which just missed the cut-off for significance, and neglects to mention that all the other secondary outcome metrics for men involved in the vitality trial were very significant (ranging from P=0.04 to P=0.001)

    Click here to see the results table for the vitality trial

    Will it turn me into a musclebound angry ragey ‘roidmonster?

    Were you that kind of person before your testosterone levels declined? If not, then no.

    Testosterone therapy seeks only to return your testosterone levels to where they were, and this is done through careful monitoring and adjustment. It’d take a lot more than (responsible) endocrinologist-guided hormonal therapy to turn you into Marvel’s “Wolverine”.

    Is testosterone therapy safe?

    A question to take to your endocrinologist because everyone’s physiology is different, but a lot of studies do support its general safety for most people who are prescribed it.

    As with anything, there are risks to be aware of, though. Perhaps the most critical risk is prostate cancer, and…

    ❝In a large meta-analysis of 18 prospective studies that included over 3500 men, there was no association between serum androgen levels and the risk of prostate cancer development

    For men with untreated prostate cancer on active surveillance, TRT remains controversial. However, several studies have shown that TRT is not associated with progression of prostate cancer as evidenced by either PSA progression or gleason grade upstaging on repeat biopsy.

    Men on TRT should have frequent PSA monitoring; any major change in PSA (>1 ng/mL) within the first 3-6 months may reflect the presence of a pre-existing cancer and warrants cessation of therapy❞

    Those are some select extracts, but any of this may apply to you or your loved one, we recommend to read in full about this and other risks:

    Risks of testosterone replacement therapy in men

    See also: Prostate Health: What You Should Know

    Beyond that… If you are prone to baldness, then taking testosterone will increase that tendency. If that’s a problem for you, then it’s something to know about. There are other things you can take/use for that in turn, so maybe we’ll do a feature on those one of these days!

    For now, take care!

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  • The Collagen Cure – by Dr. James DiNicolantonio

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    Collagen is vital for, well, most of our bodies, really. Where me most tend to feel its deficiency is in our joints and skin, but it’s critical for bones and many other tissues too.

    You may be wondering: why a 572-page book to say what surely must amount to “take collagen, duh”?

    Dr. DiNicolantonio has a lot more of value to offer us than that. In this book, we learn about not just collagen synthesis and usage, different types of collagen, the metabolism of it in our diet (if we get it—vegans and vegetarians won’t). We also learn about the building blocks of collagen (vegans and vegetarians do get these, assuming a healthy balanced diet), with a special focus on glycine, the smallest amino acid which makes up about a third of the mass of collagen (a protein).

    Not stopping there, we also learn about the interplay of other nutrients with our metabolism of glycine and, if applicable, collagen. Vitamin C and copper are star features, but there’s a lot more going on with other nutrients too, down to the level of “So take this 75 minutes before this but after that and/but definitely not with the other”, etc.

    The style is incredibly clear and readable for something that’s also quite scientifically dense (over 1000 references and many diagrams).

    Bottom line: if you’re serious about maintaining your body as you get older, and you’d like a book about collagen that’s a lot more helpful than “take collagen, duh”, then this is the book for you.

    Click here to check out The Collagen Cure, and take care of yours!

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  • Great Sex Never Gets Old – by Kimberly Cunningham – by Kimberly Cunningham

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    Here some readers may be thinking “after 40? But I am 70 already” or such, so be assured, there’s no upper limit on the applicability of this book’s writings. The number of 40 was chosen more as the start point of things, because it is an age after which the majority of hormonal declines happen (and with them, often, sex drive and/or physical ability). But, as she explains, this is by no means necessarily an end, and can instead be an exciting new beginning.

    She kicks things off with a “wellness check”, before diving into the science of the menopause—and yes, the andropause too.

    She doesn’t stop there though, and discusses other hormones besides the obvious ones, and other non-hormonal factors that can affect sex in what for most people is the later half of life.

    Nurse Cunningham, much like most of modern science, is strongly pro-HRT, and/but doesn’t claim it to be a magic bullet (though honestly, it can feel like it is! But here we’re reviewing the book, not HRT, so let’s continue), or else this book could have been a leaflet. Instead, she talks about the side-effects to expect (mostly good or neutral, but still, things you don’t want to be taken by surprise by), and what things will just be “a little different” now if you’re running on exogenous bioidentical hormones rather than ones your own body made. A lot of this comes down to how and when one takes them, by the way, since this can be different to your body making its own natural peaks and troughs.

    But it’s not all about hormones; there are also plenty of chapters on social and psychological issues, as well as medical issues other than hormones.

    The style is very light and conversational, while also casually dropping about 30 pages of scientific references. Like many nurses, the author knows at least as much as doctors when it comes to her area of expertise, and it shows.

    Bottom line: if your sex has ever hit a slump, and/or you simply recognize that it could, this book could make a very important difference.

    Click here to check out Great Sex Never Gets Old, and enjoy the best of life in the bedroom too!

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Related Posts

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  • The Alzheimer’s Gene That Varies By Race & Sex

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The Alzheimer’s Gene That Varies By Race & Sex

    You probably know that there are important genetic factors that increase or decrease Alzheimer’s Risk. If you’d like a quick refresher before we carry on, here are two previous articles on this topic:

    A Tale of Two Alleles

    It has generally been understood that APOE-ε2 lowers Alzheimer’s disease risk, and APOE-ε4 increases it.

    However, for reasons beyond the scope of this article, research populations for genetic testing are overwhelmingly white. If you, dear reader, are white, you may be thinking “well, I’m white, so this isn’t a problem for me”, you might still want to read on…

    An extensive new study, published days ago, by Dr. Belloy et al., looked at how these correlations held out per race and sex. They found:

    • The “APOE-ε2 lowers; APOE-ε4 increases” dictum held out strongest for white people.
    • In the case of Hispanic people, there was only a small correlation on the APOE-ε4 side of things, and none on the APOE-ε2 side of things per se.
    • East Asians also saw no correlation with regard to APOE-ε2 per se.
    • But! Hispanic and East Asian people had a reduced risk of Alzheimer’s if and only if they had both APOE-ε2 and APOE-ε4.
    • Black people, meanwhile, saw a slight correlation with regard to the protective effect of APOE-ε2, and as for APOE-ε4, if they had any European ancestry, increased European ancestry meant a higher increased risk factor if they had APOE-ε4. African ancestry, on the other hand, had a protective effect, proportional to the overall amount of that ancestry.

    And as for sex…

    • Specifically for white people with the APOE-ε3/ε4 genotype, especially in the age range of 60–70, the genetic risk for Alzheimer’s was highest in women.

    If you’d like to read more and examine the data for yourself:

    APOE Genotype and Alzheimer Disease Risk Across Age, Sex, and Population Ancestry

    Want to reduce your Alzheimer’s risk?

    We have just the thing for you:

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    Take care!

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  • Butternut Squash vs Pumpkin – Which is Healthier?

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    Our Verdict

    When comparing butternut squash to pumpkin, we picked the butternut squash.

    Why?

    Both are great! But the butternut squash manages a moderate win in most categories.

    In terms of macros, butternut squash has more of everything except water. Most notably, it has more protein and more fiber. Yes, more carbs too, but the fiber content means that it also has the lower glycemic index, by quite a bit.

    When it comes to vitamins, pumpkin does have a little more of vitamin B1 and a lot more of vitamin E, while butternut squash has more of vitamins B3, B5, B9, C, K, and choline. They’re about equal in the other vitamins they both contain. A fair win for butternut squash.

    In the category of minerals, butternut squash has more calcium, magnesium, manganese, and selenium, while pumpkin has more copper, iron, and phosphorus. They’re about equal in potassium and zinc. A marginal win for butternut squash.

    Adding up the strong win, the fair win, and the marginal win, makes for an easy overall win for butternut squash!

    Want to learn more?

    You might like to read:

    Superfood-Stuffed Squash Recipe

    Take care!

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  • For women with antenatal depression, micronutrients might help them and their babies – new study

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    Getty Images

    Julia J Rucklidge, University of Canterbury; Elena Moltchanova, University of Canterbury; Roger Mulder, University of Otago, and Siobhan A Campbell, University of Canterbury

    Antenatal depression affects 15% to 21% of pregnant women worldwide. It can influence birth outcomes and children’s development, as well as increase the risk of post-natal depression.

    Current treatments like therapy can be inaccessible and antidepressants can carry risks for developing infants.

    Over the past two decades, research has highlighted that poor nutrition is a contributing risk factor to mental health challenges. Most pregnant women in New Zealand aren’t adhering to nutritional guidelines, according to a longitudinal study. Only 3% met the recommendations for all food groups.

    Another cohort study carried out in Brazil shows that ultra-processed foods (UPF) accounted for at least 30% of daily dietary energy during pregnancy, displacing healthier options.

    UPFs are chemically manufactured and contain additives to improve shelf life, as well as added sugar and salt. Importantly, they are low in essential micronutrients (vitamins and minerals).

    The consumption of these foods is concerning because a nutrient-poor diet during pregnancy has been linked to poorer mental health outcomes in children. This includes depression, anxiety, hyperactivity, and inattention.

    Increasing nutrients in maternal diets and reducing consumption of UPFs could improve the mental health of the mother and the next generation. Good nutrition can have lifelong benefits for the offspring.

    However, there are multiple factors that mean diet change alone may not in itself be sufficient to address mental health challenges. Supplementing with additional nutrients may also be important to address nutritional needs during pregnancy.

    Micronutrients as treatment for depression

    Our earlier research suggests micronutrient supplements for depression have benefits outside pregnancy.

    But until now there have been no published randomised controlled trials specifically designed to assess the efficacy and safety of broad-spectrum micronutrients on antenatal depression and overall functioning.

    The NUTRIMUM trial, which ran between 2017 and 2022, recruited 88 women in their second trimester of pregnancy who reported moderate depressive symptoms. They were randomly allocated to receive either 12 capsules (four pills, three times a day) of a broad-spectrum micronutrient supplement or an active placebo containing iodine and riboflavin for a 12-week period.

    Micronutrient doses were generally between the recommended dietary allowance and the tolerable upper level.

    Based on clinician ratings, micronutrients significantly improved overall psychological functioning compared to the placebo. The findings took into account all noted changes based on self-assessment and clinician observations. This includes sleep, mood regulation, coping, anxiety and side effects.

    Pregnant woman looking out a window
    Adding micronutrients to the diet of pregnant women with antenatal depression significantly improved their overall psychological functioning. Getty Images

    Both groups reported similar reductions in symptoms of depression. More than three quarters of participants were in remission at the end of the trial. But 69% of participants in the micronutrient group rated themselves as “much” or “very much” improved, compared to 39% in the placebo group.

    Participants taking the micronutrients also experienced significantly greater improvements in sleep and overall day-to-day functioning, compared to participants taking the placebo. There were no group differences on measures of stress, anxiety and quality of life.

    Importantly, there were no group differences in reported side effects, and reports of suicidal thoughts dropped over the course of the study for both groups. Blood tests confirmed increased vitamin levels (vitamin C, D, B12) and fewer deficiencies in the micronutrient group.

    Micronutrients were particularly helpful for women with chronic mental health challenges and those who had taken psychiatric medications in the past. Those with milder symptoms improved with or without the micronutrients, suggesting general care and monitoring might suffice for some women.

    The benefits of micronutrients were comparable to psychotherapy but with less contact. There are no randomised controlled trials of antidepressant medication to compare these results.

    Retention in the study was good (81%) and compliance excellent (90%).

    Beyond maternal mental health

    We followed the infants of mothers enrolled in the NUTRIMUM trial (who were therefore exposed to micronutrients during pregnancy) for 12 months, alongside infants from the general population of Aotearoa New Zealand.

    This second group of infants from the general population contained a smaller sub-group who were exposed to antidepressant medication for the treatment of antenatal depression.

    We assessed the neuro-behavioural development of each infant within the first four weeks of life, and temperament up to one year after birth.

    These observational follow-ups showed positive effects of micronutrients on the infants’ ability to regulate their behaviour. These results were on par with or better than typical pregnancies, and better than treatments with antidepressants.

    Baby eats fruits and berries with their hand
    Micronutrients during pregnancy improved the neurological and behavioural development of infants. Getty Images

    Infants exposed to micronutrients during pregnancy were significantly better at attending to external stimuli. They were also better able to block out external stimuli during sleep. They showed fewer signs of stress and had better muscle tone compared to infants not exposed to micronutrients.

    They also displayed greater ability to interact with their environment. They were better at regulating their emotional state and had fewer abnormal muscle reflexes than infants exposed to antidepressant medication in pregnancy.

    Reassuringly, micronutrients had no negative impact on infant temperament.

    These findings highlight the potential of micronutrients as a safe and effective alternative to traditional medication treatments for antenatal depression.

    The prenatal environment sets the foundation for a child’s future. Further investigation into the benefits of micronutrient supplementation would gives us more confidence in their use for other perinatal (from the start of pregnancy to a year after birth) mental health issues. This could provide future generations with a better start to life.

    We would like to acknowledge the contribution of Dr Hayley Bradley to this research project.

    Julia J Rucklidge, Professor of Psychology, University of Canterbury; Elena Moltchanova, Professor of Statistics, University of Canterbury; Roger Mulder, Professor of Psychiatry, University of Otago, and Siobhan A Campbell, Intern Psychologist, Researcher – Te Puna Toiora (Mental Health and Nutrition Research Lab), University of Canterbury

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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