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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  • Healthy Mind In A Healthy Body
    The 8-minute music piece “Weightless” by Marconi was scientifically created to relax the listener. It induced greater relaxation levels than a massage and was rated as the most relaxing music. Try it for yourself!

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  • How Strong Is Your Heart?

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    First, let’s take a moment to remember that the heart is a muscular organ, which is why exercise strengthens it, whereas for many organs, pushing them to their limits does not improve their performance (think of your liver, kidneys, pancreas, etc, all of which should be given as easy a time of it as reasonably possible, for best performance).

    When it comes to our muscles in general, we can be genetically predisposed to stronger or weaker muscles, often manifesting as denser (or less dense) muscle fibers. Which way your genes predispose you can be found by genetic testing (personal genomics).

    For reference, see: Genetic Testing: Health Benefits & Methods

    Muscle = muscle

    Ok, there are many different types of muscle, and within muscles there are different types of muscle fiber. But there are some things that are true of muscle in general, and for these purposes, “muscle = muscle”.

    One of them, it seems, is that if we have a genetic predisposition for stronger muscles, then this also holds true for our heart.

    Most recently, a Finnish team of researchers, Dr. Katja Waller et al., looked at many (n=8,815) people’s data, and most specifically, the association between the polygenic score for handgrip strength, on cardiovascular disease mortality and all-cause mortality.

    What they found is that those with a genetic predisposition for higher muscle strength had a lower risk of cardiovascular death, regardless of their physical activity or lifestyle habits. This association remained even after accounting for factors like smoking, alcohol use, and BMI.

    You may be thinking: but what if the predisposed-to-be-stronger people were simply more active as a result?

    That’s a fair question, because indeed people with genetic predispositions to be good at something (in this case, physical activity) may indeed do more of it.

    However, the data showed that genetically stronger individuals were not, on average, any more active than others.

    You can read the paper in full, here:

    Genetic Liability to Higher Muscle Strength Associates With a Lower Risk of Cardiovascular Disease Mortality in Men Irrespective of Leisure‐Time Physical Activity in Adulthood: A Longitudinal Cohort Study

    Wait, what’s that about “in men”?

    So, the study participants were 53% women, however, the association which was strong for men, was not so strong for women. The researchers hypothesized that this may have had to do with differing biological and environmental influences, especially the potentially confounding effects of the cardioprotective role of estrogen premenopause, and of course postmenopause in those taking menopausal hormone replacement therapy—something the researchers didn’t control for.

    However, previous work by another (well, some team members were the same) Finnish team of researchers, Dr. Kaisa Koivunen et al., found it was indeed predictive for women as well as men, and that the impact was significant but modest.

    In case you’re wondering how the impact can be described simultaneously as “significant” and “modest”…

    Since “significantly” tends to get used colloquially to mean “a lot”, let’s recap that in science, “significant” means “the probability of getting these results randomly is less than 0.05”. It does not mean that the difference is necessarily large—merely that it is improbable by random chance, and therefore it suggests that one thing is associated with another (specifically, at least one input variable is affecting at least one output variable; in this case, genetic predisposition to greater muscular strength predicts lower cardiovascular disease mortality).

    You can read this paper in full, here:

    Genome-Wide Polygenic Score for Muscle Strength Predicts Risk for Common Diseases and Lifespan: A Prospective Cohort Study

    And another one, this time still with Dr. Elina Sillanpää who contributed in the other two studies also, to keep it company:

    Associations of polygenic inheritance of physical activity with aerobic fitness, cardiometabolic risk factors and diseases: the HUNT study

    So, how do I make use of this kind of information?

    Firstly, know that your genetic predispositions of many kinds (not just this one) can not only predict your health risks, but also highlight what areas of your health you might need to pay particular attention to, as well as in some cases, what treatments are more or less likely to work well for you—which in turn, is information that can making life-changing differences to your treatment plan when one day something comes up (and rest assured, unless you die early by some accident/incident, something will come up at some point).

    Next, check out: Do You Have A Personalized Health Plan? (Here’s How)

    …for how to proceed 😎

    Take care!

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  • Human, Bird, or Dog Waste? Scientists Parsing Poop To Aid DC’s Forgotten River

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    KFF Health News Peggy Girshman reporting fellow Jackie Fortiér joined a boat tour to spotlight a review of microbes in the Anacostia River, a step toward making the river healthier and swimmable. The story was featured on WAMU’s “Health Hub” on Feb. 26.

    On a bright October day, high schoolers from Francis L. Cardozo Education Campus piled into a boat on the Anacostia River in Washington, D.C. Most had never been on the water before.

    Their guide, Trey Sherard of the Anacostia Riverkeeper, started the tour with a well-rehearsed safety talk. The nonprofit advocates for the protection of the river.

    A boy with tousled black hair casually dipped his fingers in the water.

    “Don’t touch it!” Sherard yelled.

    Why was Sherard being so stern? Was it dangerously cold? Were there biting fish?

    Because of the sewage.

    “We get less sewage than we used to. Sewage is a code word for what?” Sherard asked the teenagers.

    “Poop!” one student piped up.

    “Human poop,” Sherard said. “Notice I didn’t say we get none. I said we get what? Less.”

    Tours like this are designed to get young people interested in the river’s ecology, but it’s a fine line to tread — interacting with the water can make people sick. Because of the health risks, swimming hasn’t been legal in the Anacostia for more than half a century. The polluted water can cause gastrointestinal and respiratory illnesses, as well as eye, nose, and skin infections.

    The river is the cleanest it’s been in years, according to environmental experts, but they still advise you not to take a dip in the Anacostia — not yet, at least.

    About 40 million people in the U.S. live in a community with a combined sewer system, where wastewater and stormwater flow through the same pipes. When pipe capacities are reached after heavy rains, the overflow sends raw wastewater into the rivers instead of to a treatment plant.

    Federal regulations, including sections of the Clean Water Act, require municipalities such as Washington to reduce at least 85% of this pollution or face steep fines.

    To achieve compliance, Washington launched a $2.6 billion infrastructure project in 2011. DC Water’s Clean Rivers Project will eventually build multiple miles-long underground storage basins to capture stormwater and wastewater and pump it to treatment plants once heavy rains have subsided.

    The Anacostia tunnel is the first of these storage basins to be completed. It can collect 190 million gallons of bacteria-laden wastewater for later treatment, said Moussa Wone, vice president of the Clean Rivers Project.

    Climate change is causing more intense rainstorms in Washington, so even after construction is complete in 2030, Wone said, untreated stormwater will be discharged into the river, though much less frequently.

    “On the Anacostia, we’re going to be reducing the frequency of overflows from 82 to two in an average year,” Wone said.

    But while the Anacostia sewershed covers 176 square miles, he noted, only 17% is in Washington.

    “The other 83% is outside the district,” Wone said. “We can do our part, but everybody else has to do their part also.”

    Upstream in Maryland’s Montgomery and Prince George’s counties, miles of sewer lines are in the process of being upgraded to divert raw sewage to a treatment plant instead of the river.

    The data shows that poop is a problem for river health — but knowing what kind of poop it is matters. Scientists monitor E. coli to indicate the presence of feces in river water, but since the bacteria live in the guts of most warm-blooded animals, the source is difficult to determine.

    “Is it human feces? Or is it deer? Is it gulls’? Is it dogs’?” said Amy Sapkota, a professor of environmental and occupational health at the University of Maryland.

    Bacterial levels can fluctuate across the river even without rainstorms. An Anacostia Riverkeeper report found that in 2023 just three of nine sites sampled along the Washington portion of the watershed had consistently low E. coli levels throughout the summer season.

    Sapkota is heading a new bacterial monitoring program measuring the amount of E. coli that different animal species deposit along the river.

    The team uses microbial source tracking to analyze samples of river water taken from different locations each month by volunteers. The molecular approach enables scientists to target specific gene sequences associated with fecal bacteria and determine whether the bacteria come from humans or wildlife. Microbial source tracking also measures fecal pollution levels by source.

    “We can quantify the levels of different bacterial targets that may be coming from a human fecal source or an animal fecal source,” Sapkota said.

    Her team expects to have preliminary results this year.

    The health risk to humans from river water will never be zero, Sapkota said, but based on her team’s research, smart city planning and retooled infrastructure could lessen the level of harmful bacteria in the water.

    “Let’s say that we’re finding that actually there’s a lot of deer fecal signatures in our results,” Sapkota said. “Maybe this points to the fact that we need more green buffers along the river that can help prevent fecal contaminants from wildlife from entering the river during stormwater events.”

    Washington is hoping to recoup some of the cost of building green spaces and other river cleanup. In January, the office of D.C. Attorney General Brian Schwalb filed a lawsuit seeking unspecified damages from the federal government over decades of alleged pollution of the Anacostia River.

    Brenda Lee Richardson, coordinator of the Anacostia Parks & Community Collaborative, said the efforts to cut down on trash and sewage are paying off. She sees a river on the mend, with more plant and animal life sprouting up.

    “The ecosystem seems a lot greener,” she said. “There’s stuff in the river now that wasn’t there before.”

    But any changes to the waterfront need to be done with residents of both sides of the river in mind, she said.

    “We want there to be some sense of equity as it relates to who has access,” she said. “When I look at who is recreating, it’s not people who look like me.”

    Richardson has lived for 40 years in Ward 8 — a predominantly Black area on the east side of the river whose residents are generally less affluent than those on the west side. She and her neighbors don’t consider the Anacostia a place to get out and play, she said.

    As the water quality slowly improves, Richardson said, she hopes the Anacostia’s reputation is also rehabilitated. Even if it’s not safe to swim in, Richardson enjoys boating trips like the one with the Anacostia Riverkeeper.

    “To see all those creatures along the way and the greenery. It was comforting,” she said. “So rather than take a pill to settle my nerves, I can just go down the river.”

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Clicking Hips: Why It Happens & How To Fix It

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    Mobility coach Aleks Brzezinska explains:

    “Snapping Hip Syndrome”

    …is not as scary as it sounds!

    Clicking hips during movement are common and usually not harmful, especially if there’s no pain. The most common kind, “internal snapping”, usually occurs when the iliopsoas tendon slides over bony structures like the femoral head.

    In other words, it’s the hip equivalent of cracking knuckles.

    Nevertheless, clicking is more likely when exercises are performed quickly or with poor form, particularly if the lower back arches, so here are some exercises to minimize that, by improving hip alignment, core strength, and controlled movement:

    • Lunge stretch: stretches tight hip flexors and quads by lunging forward with core engaged and pelvis tucked, optionally adding a quad stretch by pulling the back foot toward the glutes.
    • Ab-strengthening leg extensions: lying flat with the lower back pressed to the floor, legs extend slowly while maintaining core control to target the lower abs and prevent hip misalignment.
    • Back extensions: strengthens the back by lifting the upper body slowly while lying face down, helping balance core strength and support proper hip positioning.
    • Alternating leg lifts: performed slowly with a tight core, one leg lowers toward the ground and returns; modified with bent knees if snapping occurs to strengthen the hip flexors without discomfort.
    • Leg circles: slowly circling the legs with strong core engagement, adjusting the range of motion or bending knees to reduce hip clicking and build strength in controlled movement.

    For on all of this, plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Getting Flexible, Starting As An Adult: How Long Does It Really Take?

    Take care!

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  • Out Of 100 Mattresses, These Were The Best

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    Dr. Michael Breus, “the sleep doctor”, takes us through which mattress is best for what:

    The foundation of good sleep

    It’s time to hit the sack… of good mattresses:

    • Best overall: Helix Midnight Lux—medium-firm hybrid with memory foam and zoned pocketed coils, offering a balance of pressure relief, spinal support, cooling, motion isolation, and responsiveness. Good for side, back, and combination sleepers. Queen is typically just under $2,000.
    • Most comfortable: Winc Bed Luxury Firm—combines a cushioned Euro pillow top with individually wrapped coils, providing pressure relief without excessive sinking. It comes in four firmness options, with Luxury Firm described as the sweet spot for most sleepers. Queen is around $1,500.
    • Best value: Brooklyn Bedding Copper Flex—an all-foam mattress with copper-infused memory foam and zoned support. It cushions the shoulders, hips, and lower back while providing midsection support without an overly “stuck” feeling. Queen is typically under $650.
    • Best luxury: Saatva Classic—a premium, handcrafted mattress with coil-on-coil construction, a Euro pillow top, and targeted lumbar support. It includes white-glove delivery, setup, and old-mattress removal. Queen is around $1,900.
    • Best for side sleepers: Leesa Sapira Chill Hybrid—multiple foam layers cushion the shoulders and hips, while zoned coils support the midsection. It also provides strong motion isolation and cooling. Queen is around $1,800.
    • Best for back pain: Bear Elite Hybrid—combines contouring foam with zoned coils for additional lumbar reinforcement while cushioning the shoulders, hips, and lower back. Available in soft, medium, and firm. Queen is around $1,700.
    • Best cooling: Brooklyn Bedding Aurora Luxe—designed for hot sleepers with copper-infused foam, phase-change materials, breathable TitanFlex foam, and pocketed coils. It provides pressure relief while remaining responsive and easy to move around on. Queen is around $1,700.
    • Best organic: Birch—uses natural latex, organic wool, and organic cotton instead of relying heavily on synthetic foams. Its medium-firm feel, responsive latex, and pocketed coils make it suitable for back, side, and combination sleepers. Queen is just under $1,900.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    What Mattress Is Best, By Science? ← for our own main feature on this topic, focused less on brands and more on types

    Sweet dreams!

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  • Aloe Vera vs Alzheimer’s Disease?

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    Regular 10almonds readers are probably already fairly on top of Alzheimer’s preventative measures, such as:

    Alzheimer’s Causative Factors To Avoid

    …but here’s a new development:

    All about acetylcholine (and its friends)

    Researchers (Dr. Meriem Khedraoui et al.) have investigated bioactive compounds from aloe vera as potential treatments for Alzheimer’s disease, using advanced computer modeling techniques.

    Specifically, Dr. Khedraoui and her team focused on how the aloe vera compounds affected acetylcholinesterase and butyrylcholinesterase, two enzymes that break down acetylcholine, a neurotransmitter already reduced in Alzheimer’s and closely linked to memory loss and cognitive decline.

    Managing neurotransmitters has often been an angle of research when it comes to brain health, and we’ve written about that before with other neurotransmitters.

    For example, with regard to dopamine, there’s a study that found:

    • Increasing dopamine activity increased neprilysin levels.
    • Higher neprilysin reduced amyloid-β levels.
    • Reduced amyloid burden was associated with better memory performance

    You can read about that, here: An Accessible New Development Against Alzheimer’s

    And when it comes to norephinephrine, there was a study that concluded “β2AR manipulations can alter disease pathology”, which is a great example of how carefully scientists say things, but the series of declarations adds up to the same; we’ll quote some points directly from the paper’s abstract:

    • NE inhibits surveillance activity of microglia, the brain’s resident immune cells, via their β2 adrenergic receptors (β2ARs)
    • Microglial β2AR signaling is an important modulator of amyloid pathology.
    • Endogenous β2AR signaling degenerates as a function of amyloid pathology and aging.
    • In AD, microglia downregulate β2AR expression early and progressively.
    • β2AR manipulations can alter disease pathology.
    • Importantly, dampening microglial β2AR signaling worsened plaque load and the associated neuritic damage, while stimulating microglial β2AR signaling attenuated amyloid pathology.
    • Our results suggest that microglial β2AR could be explored as a potential therapeutic target to modify AD pathology.

    Translating from sciencese (if you’ll pardon that we’ll still use some big words, but only ones we explain in the below-linked article):

    Norepinephrine activates certain receptors in microglia, and those receptors tell the microglia to “keep calm & carry on”. In the case of Alzheimer’s disease, those receptors stop working correctly, leading to increased neuroinflammation. Thus, stimulating those receptors with norepinephrine reduces neuroinflammation, allowing the microglia to calmly carry on with their actual job of getting rid of the amyloid that leads to Alzheimer’s disease.

    You read more about that, here: Norepinephrine vs Alzheimer’s Disease

    So, what about acetylcholine?

    Acetylcholine is the main neurotransmitter of the parasympathetic nervous system, and is also heavily involved in cognitive functions including memory and creative thinking.

    In this study we’re sharing today, they found that the compounds from aloe vera demonstrated strong binding affinities of −8.6 kcal/mol with acetylcholinesterase and −8.7 kcal/mol with butyrylcholinesterase.

    This is relevant, because if you take an acetylcholinesterase inhibitor, it will inhibit acetylcholinesterase, meaning you will have more acetylcholine to work with. That’s good (for most people most of the time).

    You can find the paper itself, here: In silico exploration of Aloe vera leaf compounds as dual AChE and BChE inhibitors for Alzheimer’s disease therapy

    So, should you stock up on aloe vera and get juicing?

    Probably not just yet, though don’t let us stop you. It’s just, this research is new and needs more testing to be sure of its conclusions, which will doubtlessly be done in non-human animals and then in humans.

    In the meantime, here are two ways of improving your choline and/or acetylcholine levels:

    Huperzine A: A Natural Nootropic ← it’s an acetylcholinesterase inhibitor

    …and:

    Citicoline: Better Than Dietary Choline?

    Want to learn more?

    Here’s a great starting point:

    How To Reduce Your Alzheimer’s Risk

    Take care!

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  • Habits of a Happy Brain – by Dr. Loretta Graziano Breuning

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    There are lots of books on “happy chemicals” and “how to retrain your brain”, so what makes this one different?

    Firstly, it focuses on four “happy chemicals”, not just one:

    • Serotonin
    • Dopamine
    • Oxytocin
    • Endorphins

    It also looks at the role of cortisol, and how it caps off each of those just a little bit, to keep us just a little malcontent.

    Behavioral psychology tends to focus most on dopamine, while prescription pharmaceuticals for happiness (i.e., most antidepressants) tend to focus on serotonin. Here, Dr. Breuning helps us understand the complex interplay of all of the aforementioned chemicals.

    She also clears up many misconceptions, since a lot of people misattribute the functions of each of these.

    Common examples include “I’m doing this for the serotonin!” when the activity is dopaminergic not serotoninergic, or considering dopamine “the love molecule” when oxytocin, or even something else like phenylethylamine would be more appropriate.

    The above may seem like academic quibbles and not something of practical use, but if we want to biohack our brains, we need to do better than the equivalent of a chef who doesn’t know the difference between salt and sugar.

    Where things are of less practical use, she tends to skip over or at least streamline them. For example, she doesn’t really discuss the role of post-dopamine prolactin in men—but the discussion of post-happiness cortisol covers the same ground anyway, for practical purposes.

    Dr. Breuning also looks at where our evolved neurochemical responses go wrong, and lays out guidelines for such challenges as overcoming addiction, or embracing delayed gratification.

    Bottom line: this book is a great user-manual for the brain. If you’d like to be happier and more effective with fewer bad habits, this is the book for you.

    Click here to check out Habits of a Happy Brain, and get biohacking yours!

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