Natto, Taurine + Black Pepper, And Other Game-Changers

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Loved the info on nuts; of course I always eat pecans, which didn’t make the list of healthy nuts!❞

Dear subscriber, pardon the paraphrase of your comment—somehow it got deleted and now exists only in this writer’s memory. However, to address it:

Pecans are great too! We can’t include everything in every article (indeed, we got another feedback the same day saying the article was too long), but we love when you come to us with stuff for us to look at and write about (seriously, writer here: the more you ask, the easier it makes my job), so let’s talk pecans for a moment:

Pecans would have been number six on our list if we’d have written more!

Like many nuts, they’ve an abundance of healthy fats, fiber, vitamins, and minerals.

They’re particularly good for zinc, which is vital for immune function, healing (including normal recovery after normal exercise), and DNA synthesis (so: anti-aging).

Pecans are also great for reducing LDL (“bad” cholesterol) and triglycerides (which are also bad for heart health); check it out:

Pecan-Enriched Diets Alter Cholesterol Profiles and Triglycerides in Adults at Risk for Cardiovascular Disease in a Randomized, Controlled Trial

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  • He Fell Ill on a Cruise. Before He Boarded the Rescue Boat, They Handed Him the Bill.

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    Vincent Wasney and his fiancée, Sarah Eberlein, had never visited the ocean. They’d never even been on a plane. But when they bought their first home in Saginaw, Michigan, in 2018, their real estate agent gifted them tickets for a Royal Caribbean cruise.

    After two years of delays due to the coronavirus pandemic, they set sail in December 2022.

    The couple chose a cruise destined for the Bahamas in part because it included a trip to CocoCay, a private island accessible to Royal Caribbean passengers that featured a water park, balloon rides, and an excursion swimming with pigs.

    It was on that day on CocoCay when Wasney, 31, started feeling off, he said.

    The next morning, as the couple made plans in their cabin for the last full day of the trip, Wasney made a pained noise. Eberlein saw him having a seizure in bed, with blood coming out of his mouth from biting his tongue. She opened their door to find help and happened upon another guest, who roused his wife, an emergency room physician.

    Wasney was able to climb into a wheelchair brought by the ship’s medical crew to take him down to the medical facility, where he was given anticonvulsants and fluids and monitored before being released.

    Wasney had had seizures in the past, starting about 10 years ago, but it had been a while since his last one. Imaging back then showed no tumors, and doctors concluded he was likely epileptic, he said. He took medicine initially, but after two years without another seizure, he said, his doctors took him off the medicine to avoid liver damage.

    Wasney had a second seizure on the ship a few hours later, back in his cabin. This time he stopped breathing, and Eberlein remembered his lips being so purple, they almost looked black. Again, she ran to find help but, in her haste, locked herself out. By the time the ship’s medical team got into the cabin, Wasney was breathing again but had broken blood vessels along his chest and neck that he later said resembled tiger stripes.

    Wasney was in the ship’s medical center when he had a third seizure — a grand mal, which typically causes a loss of consciousness and violent muscle contractions. By then, the ship was close enough to port that Wasney could be evacuated by rescue boat. He was put on a stretcher to be lowered by ropes off the side of the ship, with Eberlein climbing down a rope ladder to join him.

    But before they disembarked, the bill came.

    The Patient: Vincent Wasney, 31, who was uninsured at the time.

    Medical Services: General and enhanced observation, a blood test, anticonvulsant medicine, and a fee for services performed outside the medical facility.

    Service Provider: Independence of the Seas Medical Center, the on-ship medical facility on the cruise ship operated by Royal Caribbean International.

    Total Bill: $2,500.22.

    What Gives: As part of Royal Caribbean’s guest terms, cruise passengers “agree to pay in full” all expenses incurred on board by the end of the cruise, including those related to medical care. In addition, Royal Caribbean does not accept “land-based” health insurance plans.

    Wasney said he was surprised to learn that, along with other charges like wireless internet, Royal Caribbean required he pay his medical bills before exiting the ship — even though he was being evacuated urgently.

    “Are we being held hostage at this point?” Eberlein remembered asking. “Because, obviously, if he’s had three seizures in 10 hours, it’s an issue.”

    Wasney said he has little memory of being on the ship after his first seizure — seizures often leave victims groggy and disoriented for a few hours afterward.

    But he certainly remembers being shown a bill, the bulk of which was the $2,500.22 in medical charges, while waiting for the rescue boat.

    Still groggy, Wasney recalled saying he couldn’t afford that and a cruise employee responding: “How much can you pay?”

    They drained their bank accounts, including money saved for their next house payment, and maxed out Wasney’s credit card but were still about $1,000 short, he said.

    Ultimately, they were allowed to leave the ship. He later learned his card was overdrafted to cover the shortfall, he said.

    Royal Caribbean International did not respond to multiple inquiries from KFF Health News.

    Once on land, in Florida, Wasney was taken by ambulance to the emergency room at Broward Health Medical Center in Fort Lauderdale, where he incurred thousands of dollars more in medical expenses.

    He still isn’t entirely sure what caused the seizures.

    On the ship he was told it could have been extreme dehydration — and he said he does remember being extra thirsty on CocoCay. He also has mused whether trying escargot for the first time the night before could have played a role. Eberlein’s mother is convinced the episode was connected to swimming with pigs, he said. And not to be discounted, Eberlein accidentally broke a pocket mirror three days before their trip.

    Wasney, who works in a stone shop, was uninsured when they set sail. He said that one month before they embarked on their voyage, he finally felt he could afford the health plan offered through his employer and signed up, but the plan didn’t start until January 2023, after their return.

    They also lacked travel insurance. As inexperienced travelers, Wasney said, they thought it was for lost luggage and canceled trips, not unexpected medical expenses. And because the cruise was a gift, they were never prompted to buy coverage, which often happens when tickets are purchased.

    The Resolution: Wasney said the couple returned to Saginaw with essentially no money in their bank account, several thousand dollars of medical debt, and no idea how they would cover their mortgage payment. Because he was uninsured at the time of the cruise, Wasney did not try to collect reimbursement for the cruise bill from his new health plan when his coverage began weeks later.

    The couple set up payment plans to cover the medical bills for Wasney’s care after leaving the ship: one each with two doctors he saw at Broward Health, who billed separately from the hospital, and one with the ambulance company. He also made payments on a bill with Broward Health itself. Those plans do not charge interest.

    But Broward Health said Wasney missed two payments to the hospital, and that bill was ultimately sent to collections.

    In a statement, Broward Health spokesperson Nina Levine said Wasney’s bill was reduced by 73% because he was uninsured.

    “We do everything in our power to provide the best care with the least financial impact, but also cannot stress enough the importance of taking advantage of private and Affordable Care Act health insurance plans, as well as travel insurance, to lower risks associated with unplanned medical issues,” she said.

    The couple was able to make their house payment with $2,690 they raised through a GoFundMe campaign that Wasney set up. Wasney said a lot of that help came from family as well as friends he met playing disc golf, a sport he picked up during the pandemic.

    “A bunch of people came through for us,” Wasney said, still moved to tears by the generosity. “But there’s still the hospital bill.”

    The Takeaway: Billing practices differ by cruise line, but Joe Scott, chair of the cruise ship medicine section of the American College of Emergency Physicians, said medical charges are typically added to a cruise passenger’s onboard account, which must be paid before leaving the ship. Individuals can then submit receipts to their insurers for possible reimbursement.

    More from Bill of the Month

    More from the series

    He recommended that those planning to take a cruise purchase travel insurance that specifically covers their trips. “This will facilitate reimbursement if they do incur charges and potentially cover a costly medical evacuation if needed,” Scott said.

    Royal Caribbean suggests that passengers who receive onboard care submit their paid bills to their health insurer for possible reimbursement. Many health plans do not cover medical services received on cruise ships, however. Medicare will sometimes cover medically necessary health care services on cruise ships, but not if the ship is more than six hours away from a U.S. port.

    Travel insurance can be designed to address lots of out-of-town mishaps, like lost baggage or even transportation and lodging for a loved one to visit if a traveler is hospitalized.

    Travel medical insurance, as well as plans that offer “emergency evacuation and repatriation,” are two types that can specifically assist with medical emergencies. Such plans can be purchased individually. Credit cards may offer travel medical insurance among their benefits, as well.

    But travel insurance plans come with limitations. For instance, they may not cover care associated with preexisting conditions or what the plans consider “risky” activities, such as rock climbing. Some plans also require that travelers file first with their primary health insurance before seeking reimbursement from travel insurance.

    As with other insurance, be sure to read the fine print and understand how reimbursement works.

    Wasney said that’s what they plan to do before their next Royal Caribbean cruise. They’d like to go back to the Bahamas on basically the same trip, he said — there’s a lot about CocoCay they didn’t get to explore.

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Switchcraft – by Dr. Elaine Fox

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    How do we successfully balance “a mind is like a parachute: it only works if it’s open”, with the importance of also actually having some kind of personal integrity and consistency?

    Dr. Fox recommends that we focus on four key attributes:

    • Mental agility
    • Self-awareness
    • Emotional awareness
    • Situational awareness

    If this sounds a little wishy-washy, it isn’t—she delineates and explains each in detail. And most importantly: how we can build and train each one.

    Mental agility, for example, is not about being able to rapidly solve chess problems or “answer these riddles three”. It’s more about:

    • Adaptability
    • Balancing our life
    • Challenging (and if appropriate, changing) our perspective
    • Developing our mental competence

    This sort of thing is the “meat” of the book. Meanwhile, self-awareness is more a foundational conscious knowledge of one’s own “pole star” values, while emotional awareness is a matter of identifying and understanding and accepting what we feel—anything less is self-sabotage! And situational awareness is perhaps most interesting:

    Dr. Fox advocates for “trusting one’s gut feelings”. With a big caveat, though!

    If we trust our gut feelings without developing their accuracy, we’re just going to go about being blindly prejudiced and often wrong. So, a whole section of the book is devoted to honing this and improving our ability to judge things as they really are—rather than as we expect.

    Bottom line: this book is a great tool for not only challenging our preconceptions about how we think, but giving us the resources to be adaptable and resilient without sacrificing integrity.

    Click here to check out Switchcraft on Amazon and level up your thinking!

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  • Tuna vs Catfish – Which is Healthier?

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    Our Verdict

    When comparing tuna to catfish, we picked the tuna.

    Why?

    Today in “that which is more expensive and/or harder to get is not necessarily healthier”…

    Looking at their macros, tuna has more protein and less fat (and overall, less saturated fat, and also less cholesterol).

    In the category of vitamins, both are good but tuna distinguishes itself: tuna has more of vitamins A, B1, B2, B3, B6, and D, while catfish has more of vitamins B5, B9, B12, E, and K. They are both approximately equal in choline, and as an extra note in tuna’s favor (already winning 6:5), tuna is a very good source of vitamin D, while catfish barely contains any. All in all: a moderate, but convincing, win for tuna.

    When it comes to minerals, things are clearer still: tuna has more copper, iron, magnesium, phosphorus, potassium, and selenium, while catfish has more calcium, manganese, and zinc. Oh, and catfish is also higher in one other mineral: sodium, which most people in industrialized countries need less of, on average. So, a 6:3 win for tuna, before we even take into account the sodium content (which makes the win for tuna even stronger).

    In short: tuna wins the day in every category!

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught (It Makes Quite A Difference)

    Take care!

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  • Healing After Loss – by Martha Hickman

    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.

    Mental health is also just health, and this book’s about an underexamined area of mental health. We say “underexamined”, because for something that affects almost everyone sooner or later, there’s not nearly so much science being done about it as other areas of mental health.

    This is not a book of science per se, but it is a very useful one. The format is:

    Each calendar day of the year, there’s a daily reflection, consisting of:

    • A one-liner insight about grief, quoted from somebody
    • A page of thoughts about this
    • A one-liner summary, often formulated as a piece of advice

    The book is not religious in content, though the author does occasionally make reference to God, only in the most abstract way that shouldn’t be offputting to any but the most stridently anti-religious readers.

    Bottom line: if this is a subject near to your heart, then you will almost certainly benefit from this daily reader.

    Click here to check out Healing After Loss, and indeed heal after loss

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  • Do You Know These 10 Common Ovarian Cancer Symptoms?

    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.

    It’s better to know in advance:

    Things you may need to know

    The symptoms listed in the video are:

    1. Abdominal bloating: persistent bloating due to fluid buildup, often mistaken for overeating or weight gain.
    2. Pelvic or abdominal pain: continuous pain in the lower abdomen or pelvis, unrelated to menstruation.
    3. Difficulty eating or feeling full quickly: loss of appetite or feeling full after eating only a small amount.
    4. Urgent or frequent urination: increased need to urinate due to tumor pressure on the bladder.
    5. Unexplained weight loss: sudden weight loss without changes in diet or exercise (this goes for cancer in general, of course).
    6. Fatigue: extreme tiredness that doesn’t improve with rest, possibly linked to anemia.
    7. Back pain: persistent lower back pain due to tumor pressure or fluid buildup.
    8. Changes in bowel habits: unexplained constipation, diarrhea, or a feeling of incomplete bowel movements.
    9. Menstrual changes: irregular, heavier, lighter, or missed periods in premenopausal women.
    10. Pain during intercourse: discomfort or deep pelvic pain during or after vaginal sex—often overlooked!

    Of course, some of those things can be caused by many things, but it’s worth getting it checked out, especially if you have a cluster of them together. Even if it’s not ovarian cancer (and hopefully it won’t be), having multiple things from this list certainly means that “something wrong is not right” in any case.

    For those who remember better from videos than what you read, enjoy:

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  • You’re Not Forgetful: How To Remember Everything

    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.

    Elizabeth Filips, medical student busy learning a lot of information, explains how in today’s video:

    Active processing

    An important thing to keep in mind is that forgetting is an active process, not passive as once believed. It has its own neurotransmitters and pathways, and as such, to improve memory, it’s essential to understand and manage forgetting.

    So, how does forgetting occur? Memories are stored with cues or tags, which help retrieve information. However, overloading cues with too much information can cause “transient forgetting”—that is to say, the information is still in there somewhere; you just don’t have the filing system required to retrieve the data. This is the kind of thing that you will try hard to remember at some point in the day when you need it, fail, and then wake up at 3am with an “Aha!” because your brain finally found what you were looking for. So, to avoid that, use unique and strong cues to help improve recall (mnemonics are good for this, as are conceptual anchors).

    While memory does not appear to actually be finite, there is some practical truth in the “finite storage” model insofar as learning new information can overwrite previous knowledge, iff your brain mistakes it for an update rather than addition. So for that reason, it’s good to periodically go over old information—in psychology this is called rehearsal, which may conjure theatrical images, but it can be as simple as mentally repeating a phone number, a mnemonic, or visually remembering a route one used to take to go somewhere.

    Self-perception affects memory performance. Negative beliefs about one’s memory can worsen performance (so don’t say “I have a bad memory”, even to yourself, and in contrast, find more positive affirmations to make about your memory), and mental health in general plays a significant role in memory. For example, if you have ever had an extended period of depression, then chances are good you have some huge gaps in your memory for that time in your life.

    A lot of what we learned in school was wrong—especially what we learned about learning. Traditional (vertical) learning is harder to retain, whereas horizontal learning (connecting topics through shared characteristics) creates stronger, interconnected memories. In short, your memories should tell contextual stories, not be isolated points of data.

    Embarking on a new course of study? Yes? (If not, then why not? Pick something!)

    It may be difficult at first, but experts memorize things more quickly due to built-up intuition in their field. For example a chess master can glance at a chess board for about 5 seconds and memorize the position—but only if the position is one that could reasonably arise in a game; if the pieces are just placed at random, then their memorization ability plummets to that of the average person, because their expertise has been nullified.

    What this means in practical terms: building a “skeleton” framework before learning can enhance memorization through logical connections. For this reason, if embarking on a serious course of study, getting a good initial overview when you start is critical, so that you have a context for the rest of what you learn to go into. For example, let’s say you want to learn a language; if you first quickly do a very basic bare-bones course, such as from Duolingo or similar, then even though you’ll have a very small vocabulary and a modest grasp of grammar and make many mistakes and have a lot of holes in your knowledge, you now have somewhere to “fit” every new word or idea you learn. Same goes for other fields of study; for example, a doctor can be told about a new drug and remember everything about it immediately, because they understand the systems it interacts with, understand how it does what it does, and can compare it mentally to similar drugs, and they thus have a “place” in that overall system for the drug information to reside. But for someone who knows nothing about medicine, it’s just a lot of big words with no meaning. So: framework first, details later.

    For more on all this, enjoy:

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    How To Boost Your Memory Immediately (Without Supplements)

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    Don’t Forget…

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