Put Your Feet Up! (Against A Wall, For 20 Minutes)

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Feel free to browse our articles while you do

Here are 10 good reasons to give it a try; there are another 10 in the short (3:18) video:

  • Improves blood circulation
  • Improves blood pressure
  • Relaxes the body as a whole
  • Alleviates lower back tension
  • Eases headaches and migraines
  • Reduces knee pain
  • Relieves swelling in feet and ankles
  • Improves lymphatic flow
  • Stretches the hamstrings (and hip flexors, if you do it wide)
  • Helps quiet the mind

As for the rest…

Click Here If The Embedded Video Doesn’t Load Automatically

PS: about that circulation… As a general rule of thumb, anything that slightly confuses the heart (anatomically, not romantically) will tend to have a beneficial effect, in moderation. This goes for being upside-down (as is partly the case here), and also for high-intensity interval training (HIIT):

How To Do HIIT (Without Wrecking Your Body)

Take care!

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  • Bird Flu Is Bad for Poultry and Dairy Cows. It’s Not a Dire Threat for Most of Us — Yet.

    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.

    Headlines are flying after the Department of Agriculture confirmed that the H5N1 bird flu virus has infected dairy cows around the country. Tests have detected the virus among cattle in nine states, mainly in Texas and New Mexico, and most recently in Colorado, said Nirav Shah, principal deputy director at the Centers for Disease Control and Prevention, at a May 1 event held by the Council on Foreign Relations.

    A menagerie of other animals have been infected by H5N1, and at least one person in Texas. But what scientists fear most is if the virus were to spread efficiently from person to person. That hasn’t happened and might not. Shah said the CDC considers the H5N1 outbreak “a low risk to the general public at this time.”

    Viruses evolve and outbreaks can shift quickly. “As with any major outbreak, this is moving at the speed of a bullet train,” Shah said. “What we’ll be talking about is a snapshot of that fast-moving train.” What he means is that what’s known about the H5N1 bird flu today will undoubtedly change.

    With that in mind, KFF Health News explains what you need to know now.

    Q: Who gets the bird flu?

    Mainly birds. Over the past few years, however, the H5N1 bird flu virus has increasingly jumped from birds into mammals around the world. The growing list of more than 50 species includes seals, goats, skunks, cats, and wild bush dogs at a zoo in the United Kingdom. At least 24,000 sea lions died in outbreaks of H5N1 bird flu in South America last year.

    What makes the current outbreak in cattle unusual is that it’s spreading rapidly from cow to cow, whereas the other cases — except for the sea lion infections — appear limited. Researchers know this because genetic sequences of the H5N1 viruses drawn from cattle this year were nearly identical to one another.

    The cattle outbreak is also concerning because the country has been caught off guard. Researchers examining the virus’s genomes suggest it originally spilled over from birds into cows late last year in Texas, and has since spread among many more cows than have been tested. “Our analyses show this has been circulating in cows for four months or so, under our noses,” said Michael Worobey, an evolutionary biologist at the University of Arizona in Tucson.

    Q: Is this the start of the next pandemic?

    Not yet. But it’s a thought worth considering because a bird flu pandemic would be a nightmare. More than half of people infected by older strains of H5N1 bird flu viruses from 2003 to 2016 died. Even if death rates turn out to be less severe for the H5N1 strain currently circulating in cattle, repercussions could involve loads of sick people and hospitals too overwhelmed to handle other medical emergencies.

    Although at least one person has been infected with H5N1 this year, the virus can’t lead to a pandemic in its current state. To achieve that horrible status, a pathogen needs to sicken many people on multiple continents. And to do that, the H5N1 virus would need to infect a ton of people. That won’t happen through occasional spillovers of the virus from farm animals into people. Rather, the virus must acquire mutations for it to spread from person to person, like the seasonal flu, as a respiratory infection transmitted largely through the air as people cough, sneeze, and breathe. As we learned in the depths of covid-19, airborne viruses are hard to stop.

    That hasn’t happened yet. However, H5N1 viruses now have plenty of chances to evolve as they replicate within thousands of cows. Like all viruses, they mutate as they replicate, and mutations that improve the virus’s survival are passed to the next generation. And because cows are mammals, the viruses could be getting better at thriving within cells that are closer to ours than birds’.

    The evolution of a pandemic-ready bird flu virus could be aided by a sort of superpower possessed by many viruses. Namely, they sometimes swap their genes with other strains in a process called reassortment. In a study published in 2009, Worobey and other researchers traced the origin of the H1N1 “swine flu” pandemic to events in which different viruses causing the swine flu, bird flu, and human flu mixed and matched their genes within pigs that they were simultaneously infecting. Pigs need not be involved this time around, Worobey warned.

    Q: Will a pandemic start if a person drinks virus-contaminated milk?

    Not yet. Cow’s milk, as well as powdered milk and infant formula, sold in stores is considered safe because the law requires all milk sold commercially to be pasteurized. That process of heating milk at high temperatures kills bacteria, viruses, and other teeny organisms. Tests have identified fragments of H5N1 viruses in milk from grocery stores but confirm that the virus bits are dead and, therefore, harmless.

    Unpasteurized “raw” milk, however, has been shown to contain living H5N1 viruses, which is why the FDA and other health authorities strongly advise people not to drink it. Doing so could cause a person to become seriously ill or worse. But even then, a pandemic is unlikely to be sparked because the virus — in its current form — does not spread efficiently from person to person, as the seasonal flu does.

    Q: What should be done?

    A lot! Because of a lack of surveillance, the U.S. Department of Agriculture and other agencies have allowed the H5N1 bird flu to spread under the radar in cattle. To get a handle on the situation, the USDA recently ordered all lactating dairy cattle to be tested before farmers move them to other states, and the outcomes of the tests to be reported.

    But just as restricting covid tests to international travelers in early 2020 allowed the coronavirus to spread undetected, testing only cows that move across state lines would miss plenty of cases.

    Such limited testing won’t reveal how the virus is spreading among cattle — information desperately needed so farmers can stop it. A leading hypothesis is that viruses are being transferred from one cow to the next through the machines used to milk them.

    To boost testing, Fred Gingrich, executive director of a nonprofit organization for farm veterinarians, the American Association of Bovine Practitioners, said the government should offer funds to cattle farmers who report cases so that they have an incentive to test. Barring that, he said, reporting just adds reputational damage atop financial loss.

    “These outbreaks have a significant economic impact,” Gingrich said. “Farmers lose about 20% of their milk production in an outbreak because animals quit eating, produce less milk, and some of that milk is abnormal and then can’t be sold.”

    The government has made the H5N1 tests free for farmers, Gingrich added, but they haven’t budgeted money for veterinarians who must sample the cows, transport samples, and file paperwork. “Tests are the least expensive part,” he said.

    If testing on farms remains elusive, evolutionary virologists can still learn a lot by analyzing genomic sequences from H5N1 viruses sampled from cattle. The differences between sequences tell a story about where and when the current outbreak began, the path it travels, and whether the viruses are acquiring mutations that pose a threat to people. Yet this vital research has been hampered by the USDA’s slow and incomplete posting of genetic data, Worobey said.

    The government should also help poultry farmers prevent H5N1 outbreaks since those kill many birds and pose a constant threat of spillover, said Maurice Pitesky, an avian disease specialist at the University of California-Davis.

    Waterfowl like ducks and geese are the usual sources of outbreaks on poultry farms, and researchers can detect their proximity using remote sensing and other technologies. By zeroing in on zones of potential spillover, farmers can target their attention. That can mean routine surveillance to detect early signs of infections in poultry, using water cannons to shoo away migrating flocks, relocating farm animals, or temporarily ushering them into barns. “We should be spending on prevention,” Pitesky said.

    Q: OK it’s not a pandemic, but what could happen to people who get this year’s H5N1 bird flu?

    No one really knows. Only one person in Texas has been diagnosed with the disease this year, in April. This person worked closely with dairy cows, and had a mild case with an eye infection. The CDC found out about them because of its surveillance process. Clinics are supposed to alert state health departments when they diagnose farmworkers with the flu, using tests that detect influenza viruses, broadly. State health departments then confirm the test, and if it’s positive, they send a person’s sample to a CDC laboratory, where it is checked for the H5N1 virus, specifically. “Thus far we have received 23,” Shah said. “All but one of those was negative.”

    State health department officials are also monitoring around 150 people, he said, who have spent time around cattle. They’re checking in with these farmworkers via phone calls, text messages, or in-person visits to see if they develop symptoms. And if that happens, they’ll be tested.

    Another way to assess farmworkers would be to check their blood for antibodies against the H5N1 bird flu virus; a positive result would indicate they might have been unknowingly infected. But Shah said health officials are not yet doing this work.

    “The fact that we’re four months in and haven’t done this isn’t a good sign,” Worobey said. “I’m not super worried about a pandemic at the moment, but we should start acting like we don’t want it to happen.”

    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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  • Pineapple vs Passion Fruit – Which is Healthier?

    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.

    Our Verdict

    When comparing pineapple to passion fruit, we picked the passion fruit.

    Why?

    Both are certainly great, and both have won their respective previous comparisons! And this one’s close:

    In terms of macros, passion fruit has about 4x the protein, nearly 2x the carbs, and more than 7x the fiber. So, this one’s a clear and overwhelming win for passion fruit.

    Vitamins are quite close; pineapple has more of vitamins B1, B5, B6, B9, and C, while passion fruit has more of vitamins A, B2, B3, and choline. So, a 5:4 marginal win for pineapple.

    When it comes to minerals, pineapple has more calcium, copper, manganese, and zinc, while passion fruit has more iron, manganese, phosphorus, potassium, and selenium. Superficially, this would be a 5:5 tie, but looking at the numbers, passion fruit’s margins of difference are much greater, which means it gives the better overall mineral coverage, and thus wins the category.

    Looking at polyphenols, pineapple wins this category with its variety of lignans, while passion fruit has just secoisolariciresinol, of which pineapple has more anyway. Plus, not a polyphenol but doing much of the same job of same, pineapple has bromelain, which is unique to it. So pineapple wins on the phytochemicals reckoning.

    Adding up the sections and weighting them for importance (e.g. what a difference it makes to health) and statistical relevance (e.g. greater or smaller margins of difference) makes for a nominal passion fruit win, but like we say, both of these fruits are great, so enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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  • The Non-Alcoholic Drinker – by James Ellison

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    A mere few decades ago, it was often considered antisocial not to smoke. These days, it’s antisocial if you do. The same social change is starting to happen now with alcohol—Millennials are drinking much less than they did in decades past, and Gen Z are hardly drinking at all.

    The author, himself a Baby Boomer, champions the cause of mindful, and/but joyful, abstemiousness. Which latter two words don’t often go together, but in this case, he really has put in a lot of work to make non-alcoholic drinking as exciting, fun, and sophisticated as alcoholic drinking always marketed itself to be.

    The mocktail recipes in this book are an order of magnitude better than any others this reviewer has encountered before, and did you know they have non-alcoholic bitters now? As in, the cocktail ingredient. Nor is it the only non-alcoholic botanical used, and the ingredients in general are as varied and flavorful, if not sometimes more so, than many that get used in alcoholic mixes.

    This book is a very far cry from “rum and coke without the rum”, and instead will have you excited to go ingredient-shopping, and even more excited when you find out how great non-alcoholic things can taste if given the right attention.

    As a convenient extra touch, all the ingredients he mentions are available from Amazon, which takes away the fear of “ok, but where do I get…” when it comes to getting things in.

    The book does cover things besides just the recipes themselves though, and also talks the reader through navigating non-alcoholism when friends of your own age (unless you’re one of our younger readers) are probably mostly still partying with alcohol.

    Really, the biggest value of this book is the recipes, though.

    Bottom line: if you’d like to entertain with sophistication and grace and/but not with alcohol, or even just take up a fun new healthy hobby, this book is by far the best book on non-alcoholic mixology that this reviewer has seen to date.

    Click here to check out The Non-Alcoholic Drinker, and get mixing non-alcoholically!

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  • How To Keep On Keeping On?

    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.

    How To Keep On Keeping On… Long Term!

    For many when it comes to health-related goals and practices, it’s easy to find ourselves in a bit of a motivational dip around this time of year. The enthusiasm of new year’s resolutions has been and gone, and there’s not yet much of a drive to “get a beach body” or “be summer-ready”.

    A word to the wise on those before moving on, though:

    • How to get a beach body: take your body to a beach. Voilà. Beach body.
      • Remember: the beach is there for your pleasure and entertainment, not the other way around!
    • How to be summer-ready: the real question is, will summer be ready for you?

    But what is this, demotivational rhetoric to discourage you from getting fit and healthy?

    Not at all, but rather, to be sure that you’re pursuing your own goals and not just what you feel might be expected of you.

    All that in mind, let’s get to the tips…

    Focus on adding health

    It can be tempting (and even, good) to cut down on unhealthy things. But when it comes to motivation, it’s harder to stay motivated for deprivation, than it is for some healthy addition to life.

    So for example, this philosophy would advocate for:

    • Instead of counting calories, count steps! Or even…
    • Instead of counting calories, count colors! Eat the rainbow and all that. No, skittles do not count, but eating a variety of naturally different-colored foods will tend to result in adding different nutrients to your diet.
    • Instead of cutting out sugar, add fruit! How many per day will you go for? If you don’t eat much fruit as it is, consider making it a goal to have even just one piece of fruit a day, then build up from there. Find fruit you like! If you pick the fruit you want instead of the fruit you think you “should” have, it’s basically a dessert snack.

    We’ve recommended it before, and we’ll recommend it again, but if you’re interested in “adding health”, you should definitely check out:

    Dr. Greger’s Daily Dozen (checklist, plus app if you want it)

    More details: it’s a checklist of 12 things you should try to include in your diet, with a free streak-tracking app, if you want it, all based on the same scientific research as the best-selling book “How Not To Die”.

    “Minimum effort!”

    Did you see the movie “Deadpool”? The protagonist has a catch-phrase as he goes into battle, saying to himself “Maximum effort!”.

    And, that’s all very well and good if your superpower is immediate recovery from pretty much anything, but for the rest of us, sometimes it’s good to hold ourselves to “minimum effort!”.

    Sometimes, something worth doing is worth doing just a little a bit. It’s always better than nothing! Even if feels like you gained nothing from it, it’s the foundation of a habit, and the habit will grow and add up. Sometimes it may even take you by surprise…

    Don’t feel like doing 20 bodyweight squats? Do literally just one. Make a deal with yourself: do just one, then you can stop if you like. Then after you’ve done one, you might think to yourself “huh, that wasn’t so bad”, and you try out a few more. Maybe after 5 you can feel your blood pumping a bit and you think “you know what, that’s enough for now”, and great, you did 5x as much exercise as you planned! Wonder what you’ll do tomorrow!

    (personal note from your writer here: I’ve managed to “just extend this exercise a little bit more than last time” my way into hour-long exercise sessions before now; I started with “just 10 squats” or “just one sun salutation” etc, to get myself out of a no-exercise period that I’d slipped into, and it’s amazing how quickly adding just a little bit to the previous day’s “minimum effort!” adds up to a very respectable daily exercise session)

    Wondering what a good, easy, respectable short term goal could be?

    Check Out, For Example: The Seven-Minute Workout

    (You might have heard of this one before; it’s an incredibly efficient well-optimized short complete workout that requires no special equipment, just a bit of floorspace and a wall—the above app allows for customizations of it per your preferences, but the basic routine is an excellent starting point for most people)

    Commit to yourself (and do any self-negotiation up-front)

    Really commit, though. No “or I will look silly because I told people I’d do it”, no “or I will donate x amount to charity” etc, just “I will do it and that’s that”. If you find yourself second-guessing yourself or renegotiating with yourself, just shut that down immediately and refuse to consider it.

    Note: you should have break-clauses in this contract with yourself, though. For example, “unless I am ill or injured” is a sensible rule to have in advance for most exercise regimes that weren’t undertaken with your illness or injury in mind.

    Make a “To-Don’t” list

    Much like how addicts are often advised to not try to quit more than one thing at once, we must also be mindful of not taking on too much at once. It can be very tempting to think:

    “I will turn my life around, now! I’ll quit alcohol and animal products and sugar and refined grains, and I’ll go for a run each morning, and I’ll do this and that and there, I’ve got it, here is the blueprint for my healthy perfect life from this day forth!”

    And, it’s great to have any and all of that as your end goal if you want, but please, pick one or two things at most to start with, focus on those, and when those have become second nature to you and just a normal part of your life, then choose the next thing to work on.

    (You can plan out the whole thing in advance if you want! i.e., I’ll do this, then this, then this, but just… make sure that you’ve really got each one down to a matter of comfort and ease before you take up the next one)

    In summary:

    • Focus on adding health, whatever that looks like to you
    • Figure out what “minimum effort!” is for you, and let that be your baseline
    • Commit to yourself (and do any self-negotiation up-front, not later)
    • Decide what you’re not going to do yet, and stick to that, too.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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  • Sweet Potato vs Winter Squash – Which is Healthier?

    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.

    Our Verdict

    When comparing sweet potato to winter squash, we picked the sweet potato.

    Why?

    In terms of macros, the sweet potato has 2x the protein, 2x the carbs, and slightly more fiber. Because the protein numbers are small, the carb:fiber ratio is the deciding factor here, and has winter squash has the lower glycemic index (assuming cooking them both on a like-for-like basis), we’re going with that on macros, but it’s subjective.

    In the category of vitamins, sweet potato has more of vitamins A, B1, B2, B3, B5, B6, C, E, and choline, while winter squash has more of vitamins B9 and K. It’s interesting to note that while sweet potato is rightly famous for its vitamin A content, winter squash is actually very good for that too. Still, by the numbers, it’s a clear 9:2 victory for sweet potato here.

    When it comes to minerals, sweet potato has more calcium copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while winter squash has more selenium, meaning an 8:1 victory for sweet potato this time.

    In short, enjoy either or both, but sweet potato is the more nutritionally dense option for sure.

    Want to learn more?

    You might like to read:

    Carb-Strong or Carb-Wrong? Should You Go Light Or Heavy On Carbs?

    Enjoy!

    Don’t Forget…

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  • Boost Your Digestive Enzymes

    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.

    We’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    We’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    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: