No Time to Panic – by Matt Gutman
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Matt Gutman is not a doctor or a psychologist. He’s a journalist, accustomed to asking questions and then asking more probing questions, unrelenting until he gets the answers he’s looking for.
This book is the result of what happened when he needed to overcome his own anxiety and panic attacks, and went on an incisive investigative journey.
The style is as clear and accessible as you’d expect of a journalist, and presents a very human exploration, nonetheless organized in a way that will be useful to the reader.
It’s said that “experience is a great teacher, but she sends hefty bills”. In this case as in many, it’s good to learn from someone else’s experience!
By the end of the book, you’ll have a good grounding in most approaches to dealing with anxiety and panic attacks, and an idea of efficacy/applicability, and what to expect.
Bottom line: without claiming any magic bullet, this book presents six key strategies that Gutman found to work, along with his experiences of what didn’t. Valuable reading if you want to curb your own anxiety, or want to be able to help/support someone else with theirs.
Click here to check out No Time To Panic, and find the peace you deserve!
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When should you get the updated COVID-19 vaccine?
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Updated COVID-19 vaccines are now available: They’re meant to give you the best protection against the strain of the virus that is making people severely sick and also causing deaths.
Many people were infected during the persistent summer wave, which may leave you wondering when you should get the updated vaccine. The short answer is that it depends on when you last got infected or vaccinated and on your particular level of risk.
We heard from six experts—including medical doctors and epidemiologists—about when they recommend getting an updated vaccine. Read on to learn what they said. And to make it easy, check out the flowchart below.
A flowchart to help you decide when is the best time to get the 2024-2025 updated COVID-19 vaccine. If I was infected with COVID-19 this summer, when should I get the updated vaccine?
All the experts we spoke to agreed that if you were infected this summer, you should wait at least three months since you were infected to get vaccinated.
“Generally, an infection may be protective for about three months,” Dr. Ziyad Al-Aly, chief of research and development at the Veterans Affairs St. Louis Health Care System, tells PGN. “If they got infected three or more months ago, it is a good idea to get vaccinated sooner than later.”
This three-month rule applies if you got vaccinated over the summer, which may be the case for some immunocompromised people, adds Dr. Peter Chin-Hong, professor of medicine at the University of California, San Francisco.
If I didn’t get infected with COVID-19 this summer, when should I get vaccinated?
Most of the experts we talked to say that if you didn’t get infected with COVID-19 this summer, you should get the vaccine as soon as possible. Dr. Peter Hotez, dean of the National School of Tropical Medicine at Baylor College of Medicine, emphasizes that if this applies to you, you should get vaccinated as soon as possible, especially given the current COVID-19 surge.
Al-Aly agrees. “Vaccine-derived immunity lasts for several months, and it should cover the winter season. Plus, the current vaccine is a KP.2-adapted vaccine, so it will work most optimally against KP.2 and related subvariants [such as] KP.3 that are circulating now,” Al-Aly says. “We don’t know when the virus will mutate to a variant that is not compatible with the KP.2 vaccine.”
Al-Aly adds that if you’d rather take the protection you can get right now, “It may make more sense to get vaccinated sooner than later.”
This especially applies if you’re over 65 or immunocompromised and you haven’t received a COVID-19 vaccine in a year or more because, as Chin-Hong adds, “that is the group that is being hospitalized and disproportionately dying now.”
Some experts—including epidemiologist Katelyn Jetelina, author of newsletter Your Local Epidemiologist—also say that if you’re younger than 65 and not immunocompromised, you can consider waiting and aiming to get vaccinated before Halloween to get the best protection in the winter, when we’re likely to experience another wave because of the colder weather, gathering indoors, and the holidays.
“I am more worried about the winter than the summer, so I would think of October (some time before Halloween) as the ‘Goldilocks moment’—not too early, not too late, but just right,” Chin-Hong adds. Time it “such that your antibodies peak during the winter when COVID-19 cases are expected to exceed what we are seeing this summer.”
My children are starting school—should I get them vaccinated now?
According to most experts we spoke to, now is a good time to get your children vaccinated.
Jennifer Nuzzo, professor of epidemiology and director of the Pandemic Center at the Brown University School of Public Health, adds that “with COVID-19 infection levels as high as they are and increased exposures in school,” now is a particularly good time to get an updated vaccine if people haven’t gotten COVID-19 recently.
Additionally, respiratory viruses spike when kids are back in school, so “doing everything you can to reduce your child’s risk of infection can help protect families and communities,” says epidemiologist Jessica Malaty Rivera, science communications advisor at the de Beaumont Foundation.
For more information, talk to your health care provider.
(Disclosure: The de Beaumont Foundation is a partner of The Public Good Projects, the organization that owns Public Good News.)
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Melatonin: A Safe, Natural Sleep Aid?
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Melatonin: A safe sleep supplement?
Melatonin is a hormone normally made in our pineal gland. It helps regulate our circadian rhythm, by making us sleepy.
It has other roles too—it has a part to play in regulating immune function, something that also waxes and wanes as a typical day goes by.
Additionally, since melatonin and cortisol are antagonistic to each other, a sudden increase in either will decrease the other. Our brain takes advantage of this, by giving us a cortisol spike in the morning to help us wake up.
As a supplement, it’s generally enjoyed with the intention of inducing healthy, natural, restorative sleep.
Does it really induce healthy, natural, restorative, sleep?
Yes! Well, “natural” is a little subject and relative, if you’re taking it as a supplement, but it’s something your body produces naturally anyway.
Contrast with, for example, benzodiazepines (that whole family of medications with names ending in -azopan or -alozam), or other tranquilizing drugs that do not so much induce healthy sleep, but rather reduce your brain function and hopefully knock you out, and/but often have unwanted side effects, and a tendency to create dependency.
Melatonin, unlike most of those drugs, does not create dependency, and furthermore, we don’t develop tolerance to it. In other words, the same dose will continue working (we won’t need more and more).
In terms of benefits, melatonin not only reduces the time to fall asleep and increases total sleep time, but also (quite a bonus) improves sleep quality, too:
Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders
Because it is a natural hormone rather than a drug with many side effects and interactions, it’s also beneficial for those who need good sleep and/but don’t want tranquilizing:
Any other benefits?
Yes! It can also help guard against Seasonal Affective Disorder, also called seasonal depression. Because SAD is not just about “not enough light = not enough serotonin”, but also partly about circadian rhythm and (the body is not so sure what time of day it is when there are long hours of darkness, or even, in the other hemisphere / other time of year, long hours of daylight), melatonin can help, by giving your brain something to “anchor” onto, provided you take it at the same time each day. See:
- Is seasonal affective disorder a disorder of circadian rhythms?
- The circadian basis of winter depression: the case for low-dose melatonin use
As a small bonus, melatonin also promotes HGH production (important for maintaining bone and muscle mass, especially in later life):
Anything we should worry about?
Assuming taking a recommended dose only (0.5mg–10mg per day), toxicity is highly unlikely, especially given that it has a half-life of only 40–60 minutes, so it’ll be eliminated quite quickly.
However! It does indeed induce sleepiness, so for example, don’t take melatonin and then try to drive or operate heavy machinery—or, ideally, do anything other than go to bed.
It can interfere with some medications. We mentioned that melatonin helps regulate immune function, so for example that’s something to bear in mind if you’re on immunosuppressants or otherwise have an autoimmune disorder. It can also interfere with blood pressure medications and blood thinners, and may make epilepsy meds less effective.
As ever, if in doubt, please speak with your doctor and/or pharmacist.
Where to get it?
As ever, we don’t sell it (or anything else), but for your convenience, here is an example product on Amazon.
Enjoy!
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Apples vs Figs – Which is Healthier?
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Our Verdict
When comparing apples to figs, we picked the figs.
Why?
These two fruits are both known for being quite rich in sugar (but also rich in fiber, which offsets it metabolically), and indeed their macros are quite similar. That said, figs have slightly more protein, fiber, and carbs. Both are considered low glycemic index foods. We can consider this category a tie, or perhaps a nominal win for apples, whose glycemic index is the lower of the two. But since figs’ GI is also low, it’s really not a deciding factor.
In terms of vitamins, apples have more of vitamins C and E, while figs have more of vitamins A, B1, B2, B3, B5, B6, B9, and choline, with noteworthy margins of difference. A clear for figs here.
When it comes to minerals, apples are not higher in any minerals, while figs are several times higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for figs.
Of course, enjoy either or both, but if you want nutritional density, apples simply cannot compete with figs.
Want to learn more?
You might like to read:
Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Good Health From Head To Toe
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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
Q: I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?
Very important stuff! We wrote about this not long back:
(one good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!)
Q: Foods that help build stronger bones and cut inflammation? Thank you!
We’ve got you…
For stronger bones / To cut inflammation
That “stronger bones” article is about the benefits of collagen supplementation for bones, but there’s definitely more to say on the topic of stronger bones, so we’ll do a main feature on it sometime soon!
Q: Veganism, staying mentally sharp, best exercises for weight gain?
All great stuff! Let’s do a run-down:
- Veganism? As a health and productivity newsletter, we’ll only be focusing veganism’s health considerations, but it does crop up from time to time! For example:
- Which Plant Milk? (entirely about such)
- Plant vs Animal Protein (mostly about such)
- Making Friends With Your Gut (You Can Thank Us Later) (discusses one benefit of such)
- Staying mentally sharp? You might like the things-against-dementia pieces we linked to in the previous response!
- It’s also worth noting that some kinds of dementia, such as Alzheimer’s, can begin the neurodegenerative process 20 years before symptoms show, and can be influenced by lifestyle choices 20 years before that, so it’s definitely never too early be on top of these things!
- Best exercises for weight gain? We’ll do a main feature one of these days (filled with good science and evidence), but in few words meanwhile: core exercises, large muscle groups, heavy weights, few reps, build up slowly. Squats are King.
Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress
You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…
- Relationships: Seriously Useful Communication Skills!
- Purpose: Are You Flourishing? (There’s a Scale)
- Managing stress: Lower Your Cortisol! (Here’s Why & How)
- Also about managing stress: Sunday Stress-Buster
- Also applicable to stress: How To Set Your Anxiety Aside
Q: I’d like to know more about type 2 diabetic foot problems
You probably know that the “foot problems” thing has less to do with the feet and more to do with blood and nerves. So, why the feet?
The reason feet often get something like the worst of it, is because they are extremities, and in the case of blood sugars being too high for too long too often, they’re getting more damage as blood has to fight its way back up your body. Diabetic neuropathy happens when nerves are malnourished because the blood that should be keeping them healthy, is instead syrupy and sluggish.
We’ll definitely do a main feature sometime soon on keeping blood sugars healthy, for both types of diabetes plus pre-diabetes and just general advice for all.
In the meantime, here’s some very good advice on keeping your feet healthy in the context of diabetes. This one’s focussed on Type 1 Diabetes, but the advice goes for both:
! Don’t Forget…
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- Veganism? As a health and productivity newsletter, we’ll only be focusing veganism’s health considerations, but it does crop up from time to time! For example:
From straight to curly, thick to thin: here’s how hormones and chemotherapy can change your hair
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Head hair comes in many colours, shapes and sizes, and hairstyles are often an expression of personal style or cultural identity.
Many different genes determine our hair texture, thickness and colour. But some people’s hair changes around the time of puberty, pregnancy or after chemotherapy.
So, what can cause hair to become curlier, thicker, thinner or grey?
Curly or straight? How hair follicle shape plays a role
Hair is made of keratin, a strong and insoluble protein. Each hair strand grows from its own hair follicle that extends deep into the skin.
Curly hair forms due to asymmetry of both the hair follicle and the keratin in the hair.
Follicles that produce curly hair are asymmetrical and curved and lie at an angle to the surface of the skin. This kinks the hair as it first grows.
The asymmetry of the hair follicle also causes the keratin to bunch up on one side of the hair strand. This pulls parts of the hair strand closer together into a curl, which maintains the curl as the hair continues to grow.
Follicles that are symmetrical, round and perpendicular to the skin surface produce straight hair.
Each hair strand grows from its own hair follicle.
Mosterpiece/ShutterstockLife changes, hair changes
Our hair undergoes repeated cycles throughout life, with different stages of growth and loss.
Each hair follicle contains stem cells, which multiply and grow into a hair strand.
Head hairs spend most of their time in the growth phase, which can last for several years. This is why head hair can grow so long.
Let’s look at the life of a single hair strand. After the growth phase is a transitional phase of about two weeks, where the hair strand stops growing. This is followed by a resting phase where the hair remains in the follicle for a few months before it naturally falls out.
The hair follicle remains in the skin and the stems cells grow a new hair to repeat the cycle.
Each hair on the scalp is replaced every three to five years.
Each hair on the scalp is replaced every three to five years.
Just Life/ShutterstockHormone changes during and after pregnancy alter the usual hair cycle
Many women notice their hair is thicker during pregnancy.
During pregnancy, high levels of oestrogen, progesterone and prolactin prolong the resting phase of the hair cycle. This means the hair stays in the hair follicle for longer, with less hair loss.
A drop in hormones a few months after delivery causes increased hair loss. This is due to all the hairs that remained in the resting phase during pregnancy falling out in a fairly synchronised way.
Hair can change around puberty, pregnancy or after chemotherapy
This is related to the genetics of hair shape, which is an example of incomplete dominance.
Incomplete dominance is when there is a middle version of a trait. For hair, we have curly hair and straight hair genes. But when someone has one curly hair gene and one straight hair gene, they can have wavy hair.
Hormonal changes that occur around puberty and pregnancy can affect the function of genes. This can cause the curly hair gene of someone with wavy hair to become more active. This can change their hair from wavy to curly.
Researchers have identified that activating specific genes can change hair in pigs from straight to curly.
Chemotherapy has very visible effects on hair. Chemotherapy kills rapidly dividing cells, including hair follicles, which causes hair loss. Chemotherapy can also have genetic effects that influence hair follicle shape. This can cause hair to regrow with a different shape for the first few cycles of hair regrowth.
Your hair can change at different stages of your life.
Igor Ivakhno/ShutterstockHormonal changes as we age also affect our hair
Throughout life, thyroid hormones are essential for production of keratin. Low levels of thyroid hormones can cause dry and brittle hair.
Oestrogen and androgens also regulate hair growth and loss, particularly as we age.
Balding in males is due to higher levels of androgens. In particular, high dihydrotestosterone (sometimes shortened to DHT), which is produced in the body from testosterone, has a role in male pattern baldness.
Some women experience female pattern hair loss. This is caused by a combination of genetic factors plus lower levels of oestrogen and higher androgens after menopause. The hair follicles become smaller and smaller until they no longer produce hairs.
Reduced function of the cells that produce melanin (the pigment that gives our hair colour) is what causes greying.
Theresa Larkin, Associate professor of Medical Sciences, University of Wollongong
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Toasted Chick’n Mango Tacos
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Tacos aren’t generally held up as the world’s healthiest food, but they can be! There’s so much going on in this dish today, healthwise, in a good way, that it’s hard to know where to start. But suffice it to say, these tacos are great for your gut, heart, blood sugars, and more.
You will need
For the chickpeas:
- 1 can chickpeas, drained
- 1 tbsp ras el-hanout*
- 1 tsp red pepper flakes
- ½ tsp MSG or 1 tsp low-sodium salt
- Extra virgin olive oil
*You can easily make this yourself; following our recipe (linked above in the ingredients list) will be better than buying it ready-made, and if you have strong feelings about any of the ingredients, you can adjust per your preference.
For the tahini sauce:
- ⅓ cup tahini
- 2 tbsp apple cider vinegar
- 2 tbsp finely chopped fresh dill
- ¼ bulb garlic, minced
- 1 tsp red pepper flakes
- ½ tsp black pepper, coarse ground
It may seem like salt is conspicuous by its absence, but there is already enough in the chickpeas component; you do not want to overwhelm the dish. Trust us that enjoying these things together will be well-balanced and delicious as written.
For the mango relish:
- ½ mango, pitted, peeled, and cubed
- 2 tsp apple cider vinegar
- 2 tsp cilantro, finely chopped (substitute with parsley if you have the “cilantro tastes like soap” gene)
- 1 tsp red pepper flakes
For building the taco:
- Soft corn tortillas
- Handful of arugula
- 1 avocado, pitted, peeled, and sliced
- ½ red onion, sliced
Method
(we suggest you read everything at least once before doing anything)
1) Heat a sauté pan with a little olive oil in; add the chickpeas and then the rest of the ingredients from the chickpea section; cook for about 5 minutes, stirring frequently, and set aside.
2) Combine the tahini sauce ingredients in a small bowl, stirring in ¼ cup water, and set aside.
3) Combine the mango relish ingredients in a separate small bowl, and set aside. You can eat the other half of the mango if you like.
4) Lightly toast the tortillas in a dry skillet, or using a grill.
5) Assemble the tacos; we recommend the order: tortillas, arugula, avocado slices, chickpeas, mango relish, red onion slices, tahini sauce.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eat More (Of This) For Lower Blood Pressure
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we hit all five today! Yay!
- An Apple (Cider Vinegar) A Day…
- Coconut vs Avocado – Which is Healthier?
- Lettuce vs Arugula – Which is Healthier?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
