Older, Faster, Stronger – by Margaret Webb

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The author, now in her 60s, made it her mission in her 50s to become the best runner she could. Before that, she’d been a keen runner previously, but let things slip rather in her 40s. But the book’s not about her 40s, it’s about her 50s and onwards, and other female runners in their 50s, 60s, 70s, 80s, and even 90s.

There’s a lot of this book that’s about people’s individual stories, and those should certainly be enough to prompt almost any reader that “if they can do it, I can”.

A lot, meanwhile, is about health and exercise science, training methods, and what has worked for various later-life athletes, including the author. So, it’s also partway instruction manual, with plenty of reference to science and medical considerations too.

Bottom line: sometimes, life throws us challenges. Sometimes, the best response is “Yeah? Bet” and surprise everyone.

Click here to check out Older, Faster, Stronger, and become all those cool things!

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    Award-winning journalist with ADHD delves into the world of ADHD, comorbidities, and misleading headlines in the press. A must-read for those seeking understanding.

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  • One Cause; Countless Aches

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    What Is The Cause?

    Zac Cupples’ video (below) makes an appealing claim: 90% of movement issues and discomforts we experience daily come from one source: reduced joint space due to increased muscle tension.

    For Cupples, this could be causing anything from knee pain to foot pain to ankle pain to hip pain to generalized joint pain to…pretty much any sort of pain.

    So, why do we describe this as “appealing”?

    Well, if there’s just one cause, that means there is only one thing to fix

    Can This Be True?

    Whilst we normally stray away from oversimplifications, we found Cupples’ example quite powerful.

    Cupples defends his thesis by illustrating it with a simple wrist movement experiment: try moving your wrist in a circle with your palm open, and then do the same with your fist clenched.

    Did you notice a difference?

    When you clench your fist, movement (normally) becomes restricted and uncomfortable, illustrating how increased tension limits joint space.

    It’s a powerful analogy for understanding our body’s mechanics.

    So How Do We Fix It?

    To combat issues with reduced joint space, Cupples proposes a three-step solution: reducing muscle tension, increasing range of motion in commonly limited areas, and enhancing movement efficiency. He delves into strategies for achieving these, including adopting certain positions and breathing techniques.

    There are also some elements of strategic muscle engagement, but we’ll leave that to him to describe:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Pasteurization: What It Does And Doesn’t Do

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    Pasteurization’s Effect On Risks & Nutrients

    In Wednesday’s newsletter, we asked you for your health-related opinions of raw (cow’s) milk, and got the above-depicted, below-described, set of responses:

    • About 47% said “raw milk is dangerous to consume, whereas pasteurization makes it safer”
    • About 31% said “raw milk is a good source of vital nutrients which pasteurization would destroy”
    • About 14% said “both raw milk and pasteurized milk are equally unhealthy”
    • About 9% said “both raw milk and pasteurized milk are equally healthy”

    Quite polarizing! So, what does the science say?

    “Raw milk is dangerous to consume, whereas pasteurization makes it safer: True or False?”

    True! Coincidentally, the 47% who voted for this are mirrored by the 47% of the general US population in a similar poll, deciding between the options of whether raw milk is less safe to drink (47%), just as safe to drink (15%), safer to drink (9%), or not sure (30%):

    Public Fails to Appreciate Risk of Consuming Raw Milk, Survey Finds

    As for what those risks are, by the way, unpasteurized dairy products are estimated to cause 840x more illness and 45x more hospitalizations than pasteurized products.

    This is because unpasteurized milk can (and often does) contain E. coli, Listeria, Salmonella, Cryptosporidium, and other such unpleasantries, which pasteurization kills.

    Source for both of the above claims:

    Characteristics of U.S. Consumers Reporting Past Year Intake of Raw (Unpasteurized) Milk: Results from the 2016 Food Safety Survey and 2019 Food Safety and Nutrition Survey

    (we know the title sounds vague, but all this information is easily visible in the abstract, specifically, the first two paragraphs)

    Raw milk is a good source of vital nutrients which pasteurization would destroy: True or False?

    False! Whether it’s a “good” source can be debated depending on other factors (e.g., if we considered milk’s inflammatory qualities against its positive nutritional content), but it’s undeniably a rich source. However, pasteurization doesn’t destroy or damage those nutrients.

    Incidentally, in the same survey we linked up top, 16% of the general US public believed that pasteurization destroys nutrients, while 41% were not sure (and 43% knew that it doesn’t).

    Note: for our confidence here, we are skipping over studies published by, for example, dairy farming lobbies and so forth. Those do agree, by the way, but nevertheless we like sources to be as unbiased as possible. The FDA, which is not completely unbiased, has produced a good list of references for this, about half of which we would consider biased, and half unbiased; the clue is generally in the journal names. For example, Food Chemistry and the Journal of Food Science and Journal of Nutrition are probably less biased than the International Dairy Association and the Journal of Dairy Science:

    FDA | Raw Milk Misconceptions and the Danger of Raw Milk Consumption

    this page covers a lot of other myths too, more than we have room to “bust” here, but it’s very interesting reading and we recommend to check it out!

    Notably, we also weren’t able to find any refutation by counterexample on PubMed, with the very slight exception that some studies sometimes found that in the case of milks that were of low quality, pasteurization can reduce the vitamin E content while increasing the vitamin A content. For most milks however, no significant change was found, and in all cases we looked at, B-vitamins were comparable and vitamin D, popularly touted as a benefit of cow’s milk, is actually added later in any case. And, importantly, because this is a common argument, no change in lipid profiles appears to be findable either.

    In science, when something has been well-studied and there aren’t clear refutations by counterexample, and the weight of evidence is clearly very much tipped into one camp, that usually means that camp has it right.

    Milk generally is good/bad for the health: True or False?

    True or False, depending on what we want to look at. It’s definitely not good for inflammation, but the whole it seems to be cancer-neutral and only increases heart disease risk very slightly:

    • Keep Inflammation At Bay ← short version is milk is bad, fermented milk products are fine in moderation
    • Is Dairy Scary? ← short version is that milk is neither good nor terrible; fermented dairy products however are health-positive in numerous ways when consumed in moderation

    You may be wondering…

    …how this goes for the safety of dairy products when it comes to the bird flu currently affecting dairy cows, so:

    Cows’ Milk, Bird Flu, & You

    Take care!

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  • Superfood Pesto Pizza

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    Not only is this pizza full of foods that punch above their weight healthwise, there’s no kneading and no waiting when it comes to the base, either. Homemade pizzas made easy!

    You will need

    For the topping:

    • 1 zucchini, sliced
    • 1 red bell pepper, cut into strips
    • 3 oz mushrooms, sliced
    • 3 shallots, cut into quarters
    • 6 sun-dried tomatoes, roughly chopped
    • ½ bulb garlic (paperwork done, but cloves left intact, unless they are very large, in which case halve them)
    • 1 oz pitted black olives, halved
    • 1 handful arugula
    • 1 tbsp extra virgin olive oil
    • 2 tsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    For the base:

    • ½ cup chickpea flour (also called besan or gram flour)
    • 2 tsp extra virgin olive oil
    • ½ tsp baking powder
    • ⅛ tsp MSG or ¼ tsp low-sodium salt

    For the pesto sauce:

    • 1 large bunch basil, chopped
    • ½ avocado, pitted and peeled
    • 1 oz pine nuts
    • ¼ bulb garlic, crushed
    • 2 tbsp nutritional yeast
    • 1 tsp black pepper
    • Juice of ½ lemon

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 400℉ / 200℃.

    2) Toss the zucchini, bell pepper, mushrooms, shallots, and garlic cloves in 1 tbsp olive oil, ensuring an even coating. Season with the black pepper and MSG/salt, and put on a baking tray lined with baking paper, to roast for about 20 minutes, until they are slightly charred.

    3) When the vegetables are in the oven, make the pizza base by combining the dry ingredients in a bowl, making a pit in the middle of it, adding the olive oil and whisking it in, and then slowly (i.e., a little bit at a time) whisking in 1 cup cold water. This should take under 5 minutes.

    4) Don’t panic when this doesn’t become a dough; it is supposed to be a thick batter, so that’s fine. Pour it into a 9″ pizza pan, and bake for about 15 minutes, until firm. Rotate it if necessary partway through; whether it needs this or not will depend on your oven.

    5) While the pizza base is in the oven, make the pesto sauce by blending all the pesto sauce ingredients in a high-speed blender until smooth.

    6) When the base and vegetables are ready (these should be finished around the same time), spread the pesto sauce on the base, scatter the arugula over it followed by the vegetables and then the olives and sun-dried tomatoes.

    7) Serve, adding any garnish or other final touches that take your fancy.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Stop Sabotaging Your Weight Loss – by Jennifer Powter, MSc
  • Crispy Tofu Pad Thai

    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.

    Easy to make, delicious to enjoy, and packed with phytonutrients, this dish is a great one to add to your repertoire:

    You will need

    • 10 oz ready-to-wok rice noodles, or 6 oz dry
    • 5 oz silken tofu
    • 5 oz firm or extra firm tofu, cut into small cubes
    • 1 oz arrowroot (or cornstarch if you don’t have arrowroot)
    • 4 scallions, sliced
    • ¼ bulb garlic, finely chopped
    • 1″ piece fresh ginger, grated
    • 1 red chili, chopped (multiply per your heat preferences)
    • 1 red bell pepper, deseeded and thinly sliced
    • 4 oz bok choi, thinly sliced
    • 4 oz mung bean sprouts
    • 1 tbsp tamari (or other, but tamari is traditional) soy sauce
    • 1 tbsp sweet chili sauce
    • Juice of ½ lime
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil, or your preferred oil for stir-frying
    • To serve: lime wedges
    • Optional garnish: crushed roasted peanuts (if allergic, substitute sesame seeds; peanuts are simply traditional, that’s all)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Scramble the silken tofu. For guidance and also additional seasoning pointers, see our Tasty Tofu Scramble recipe, but omit the thyme.

    2) Cook the noodles if necessary (i.e. if they are the dry type and need boiling, as opposed to “ready-to-wok” noodles that don’t), drain, and set aside.

    4) Prepare the tofu cubes: if the tofu cubes are dry to the touch, toss them gently in a little oil to coat. If they’re wet to the touch, no need. Dust the tofu cubes with the arrowroot and MSG/salt; you can do this in a bowl, tossing gently to distribute the coating evenly.

    4) Heat some oil in a wok over a high heat, and fry the tofu on each side until golden and crispy all over, and set aside.

    5) Stir-fry the scallions, garlic, ginger, chili, and bell pepper for about 2 minutes.

    6) Add the bean sprouts and bok choi, and keep stir-frying for another 2 minutes.

    7) Add everything that’s not already in the pan except the lime wedges and peanuts (i.e., add the things you set aside, plus the remaining as-yet-untouched ingredients) and stir-fry for a further 2 minutes.

    8) Serve hot, garnished with the crushed peanuts if using, and with the lime wedges on the side:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Hearing loss is twice as common in Australia’s lowest income groups, our research shows

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    Around one in six Australians has some form of hearing loss, ranging from mild to complete hearing loss. That figure is expected to grow to one in four by 2050, due in a large part to the country’s ageing population.

    Hearing loss affects communication and social engagement and limits educational and employment opportunities. Effective treatment for hearing loss is available in the form of communication training (for example, lipreading and auditory training), hearing aids and other devices.

    But the uptake of treatment is low. In Australia, publicly subsidised hearing care is available predominantly only to children, young people and retirement-age people on a pension. Adults of working age are mostly not eligible for hearing health care under the government’s Hearing Services Program.

    Our recent study published in the journal Ear and Hearing showed, for the first time, that working-age Australians from lower socioeconomic backgrounds are at much greater risk of hearing loss than those from higher socioeconomic backgrounds.

    We believe the lack of socially subsidised hearing care for adults of working age results in poor detection and care for hearing loss among people from disadvantaged backgrounds. This in turn exacerbates social inequalities.

    Population data shows hearing inequality

    We analysed a large data set called the Household, Income and Labour Dynamics in Australia (HILDA) survey that collects information on various aspects of people’s lives, including health and hearing loss.

    Using a HILDA sub-sample of 10,719 working-age Australians, we evaluated whether self-reported hearing loss was more common among people from lower socioeconomic backgrounds than for those from higher socioeconomic backgrounds between 2008 and 2018.

    Relying on self-reported hearing data instead of information from hearing tests is one limitation of our paper. However, self-reported hearing tends to underestimate actual rates of hearing impairment, so the hearing loss rates we reported are likely an underestimate.

    We also wanted to find out whether people from lower socioeconomic backgrounds were more likely to develop hearing loss in the long run.

    A boy wearing a hearing aid is playing.
    Hearing care is publicly subsidised for children.
    mady70/Shutterstock

    We found people in the lowest income groups were more than twice as likely to have hearing loss than those in the highest income groups. Further, hearing loss was 1.5 times as common among people living in the most deprived neighbourhoods than in the most affluent areas.

    For people reporting no hearing loss at the beginning of the study, after 11 years of follow up, those from a more deprived socioeconomic background were much more likely to develop hearing loss. For example, a lack of post secondary education was associated with a more than 1.5 times increased risk of developing hearing loss compared to those who achieved a bachelor’s degree or above.

    Overall, men were more likely to have hearing loss than women. As seen in the figure below, this gap is largest for people of low socioeconomic status.

    Why are disadvantaged groups more likely to experience hearing loss?

    There are several possible reasons hearing loss is more common among people from low socioeconomic backgrounds. Noise exposure is one of the biggest risks for hearing loss and people from low socioeconomic backgrounds may be more likely to be exposed to damaging levels of noise in jobs in mining, construction, manufacturing, and agriculture.

    Lifestyle factors which may be more prevalent in lower socioeconomic communities such as smoking, unhealthy diet, and a lack of regular exercise are also related to the risk of hearing loss.

    Finally, people with lower incomes may face challenges in accessing timely hearing care, alongside competing health needs, which could lead to missed identification of treatable ear disease.

    Why does this disparity in hearing loss matter?

    We like to think of Australia as an egalitarian society – the land of the fair go. But nearly half of people in Australia with hearing loss are of working age and mostly ineligible for publicly funded hearing services.

    Hearing aids with a private hearing care provider cost from around A$1,000 up to more than $4,000 for higher-end devices. Most people need two hearing aids.

    A builder using a grinder machine at a construction site.
    Hearing loss might be more common in low income groups because they’re exposed to more noise at work.
    Dmitry Kalinovsky/Shutterstock

    Lack of access to affordable hearing care for working-age adults on low incomes comes with an economic as well as a social cost.

    Previous economic analysis estimated hearing loss was responsible for financial costs of around $20 billion in 2019–20 in Australia. The largest component of these costs was productivity losses (unemployment, under-employment and Jobseeker social security payment costs) among working-age adults.

    Providing affordable hearing care for all Australians

    Lack of affordable hearing care for working-age adults from lower socioeconomic backgrounds may significantly exacerbate the impact of hearing loss among deprived communities and worsen social inequalities.

    Recently, the federal government has been considering extending publicly subsidised hearing services to lower income working age Australians. We believe reforming the current government Hearing Services Program and expanding eligibility to this group could not only promote a more inclusive, fairer and healthier society but may also yield overall cost savings by reducing lost productivity.

    All Australians should have access to affordable hearing care to have sufficient functional hearing to achieve their potential in life. That’s the land of the fair go.The Conversation

    Mohammad Nure Alam, PhD Candidate in Economics, Macquarie University; Kompal Sinha, Associate Professor, Department of Economics, Macquarie University, and Piers Dawes, Professor, School of Health and Rehabilitation Sciences, The University of Queensland

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

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  • Glucose Revolution – by Jessie Inchauspé

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    While we all know that keeping balanced blood sugars is important for all us (be we diabetic, pre-diabetic, or not at all), it can be a mystifying topic!

    Beyond a generic “sugar is bad”…

    • What does it all mean and how does it all work?
    • Should we go low-carb?
    • What’s the deal with fruit?
    • Carbs or protein for breakfast?
    • Is “quick energy” ever a good thing?
    • How do starches weigh in again?

    It’s all so confusing!

    Happily, Jessie Inchauspé has the incredible trifecta of qualifications to help us: she’s a biochemist, a keen cook, and a great educator. What we mean by this latter is:

    Instead of dry textbook explanations, or “trust me” hand-waives, she explains biochemistry in a clear, simple, digestible (if you’ll pardon the pun) way with very helpful diagrams what things cause (or flatten) blood sugar spikes and how and why. If you read this book, you will understand, without guesswork or gaps, exactly what is happening on a physical level, and why and how her “10 hacks” work.

    Her “10 hacks” are explained so thoroughly that each gets a chapter of its own, but we’ll not keep them a mystery from you meanwhile, they are:

    1. Eat foods in the right order
    2. Add a green starter to your meals
    3. Stop counting calories
    4. Flatten your breakfast curve
    5. Have any type of sugar you like—they’re all the same
    6. Pick dessert over a sweet snack
    7. Reach for the vinegar before you eat
    8. After you eat, move
    9. If you have to snack, go savoury
    10. Put some clothes on your carbs

    She then finishes up with a collection of handy cheat-sheets and some of her own recipes.

    Bottom line: this isn’t just a “how-to” book. It gives the how-to, yes, but it also gives such good explanations that you’ll never be confused again by what’s going on in your glucose-related health.

    Get your copy of Jessie Inchauspé’s #1 international bestseller, “Glucose Revolution”, from Amazon today!

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