
Putting a Halt to Feeling Lost, Anxious, Stressed & Unhappy
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Starting From the Middle
Today’s video (below) dives straight into the heart of the issue, examining the victim mindset, with Dr. Gabor Maté immediately, and quite vulnerably, sharing his personal experiences conquering feelings of despair and anxiety.
As one of the comments on the video says, Dr. Maté is a “person who teaches about something because they experience it themselves”. And it shows through his approach.
With raw honesty, Dr. Maté empathizes with those grappling with inner turmoil, offering hope by emphasizing the power of healing in the present moment.
What is His Method?
Explained simply, Dr. Maté urges individuals to seek trauma-informed care and therapies that address underlying wounds; he emphasizes the pitfalls of relying solely on medication, and instead highlights the idea that triggers can be seen as opportunities for self-reflection and growth. He urges individuals to approach their triggers with compassionate curiosity rather than self-judgment.
In short, Dr Maté’s empathetic approach immediately calms the viewer, whilst providing knowledge crucial to self-improvement.
Let this video act as a reminder that we should take our mental health as seriously as our general health.
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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Canned Tuna vs Canned Sardines – Which is Healthier?
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Our Verdict
When comparing canned tuna to canned sardines, we picked the sardines.
Why?
This comparison is unfair, but practical—because both are sold next to each other in the supermarket and often used for similar things.
It’s unfair because in a can of tuna, there is tuna meat, whereas in a can of sardines, there is sardine meat, skin, and bones.
Consequently, sardines outperform tuna in almost everything, because a lot of nutrients are in the skin and bones.
To be completely unambiguous:
Sardines have more vitamins and minerals by far (special shout-out to calcium, of which sardines contain 6000% more), and more choline (which is sometimes reckoned as a vitamin, sometimes not).
Tuna does have marginally more protein, and less fat. If you are trying to limit your cholesterol intake, then that could be an argument for choosing tuna over sardines.
All in all: the sardines are more nutrient dense by far, are good sources of vitamins and minerals that tuna contains less of (and in many cases only trace amounts of), and for most people this will more than offset the difference in cholesterol, especially if having not more than one can per day.
About that skin and bones…
That’s where the real benefit for your joints lies, by the way!
See: We Are Such Stuff As Fish Are Made Of
Enjoy!
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Do I need another COVID booster? Which one should I choose? Can I get it with my flu shot?
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Australians are being urged to roll up their sleeves for a flu vaccine amid rising cases of influenza.
It’s an opportune time to think about other vaccines too, particularly because some vaccines can be given at the same time as the flu vaccine.
One is the COVID vaccine.
Tijana Simic/Shutterstock Should you get another COVID shot?
More than five years since COVID was declared a pandemic, we hear much less about this virus. But it’s still around.
In 2024 there were 4,953 deaths involving COVID. This is nearly 20% lower than in 2023, but still nearly five times that of influenza (1,002).
Vaccines, which do a very good job at reducing the chances of severe COVID, remain an important tool in our ongoing battle against the virus.
Case numbers don’t tell us as much about COVID anymore as fewer people are testing. But based on other ways we monitor the virus, such as cases in ICU and active outbreaks in residential aged care homes, there have essentially been two peaks a year over recent years – one over summer and one over winter.
This doesn’t mean we can predict exactly when another wave will happen, but it’s inevitable and may well be within the next few months. So it’s worth considering another COVID vaccine if you’re eligible.
Who can get one, and when?
There are several risk factors for more severe COVID, but some of the most important include being older or immunocompromised. For this reason, people aged 75 and older are recommended to receive a COVID booster every six months.
In the slightly younger 65 to 74 age bracket, or adults aged 18 to 64 who are immunocompromised, booster doses are recommended every 12 months, but people are eligible every six months.
Healthy adults under 65 are eligible for a booster dose every 12 months.
Healthy children aren’t recommended to receive boosters but those who are severely immunocompromised may be eligible.
What COVID shots are currently available?
We’ve seen multiple types of COVID vaccines since they first became available about four years ago. Over time, different vaccines have targeted different variants as the virus has evolved.
While some vaccine providers may still offer other options, such as the older booster that targeted the Omicron variant XBB.1.5, the recent JN.1 booster is the most up-to-date and best option.
This is a relatively recently updated version to improve protection against some of the newer strains of COVID that are circulating. The new booster only became available in Australia in late 2024.
This booster, as the name suggests, targets a subvariant called JN.1. Although JN.1 has not been the dominant subvariant in Australia for some time, this shot is still expected to provide good protection against circulating subvariants, including new subvariants such as LP.8.1, which is descended from JN.1.
While it’s great we have an updated booster available, unfortunately uptake remains poor. Only 17.3% of people 75 and over had received a COVID vaccine in the six months to March.
COVID vaccine uptake has been poor recently. Steve Heap/Shutterstock Getting a flu and COVID shot together
Data from more than 17,000 people who completed a survey after receiving the JN.1 booster shows that while 27% reported at least one adverse event following vaccination, the majority of these were mild, such as local pain or redness or fatigue.
Only 4% of people reported an impact on their routine activities following vaccination, such as missing school or work.
If you choose to get the flu vaccine and the COVID vaccine at the same time, they’ll usually be given in different arms. There shouldn’t be a significant increase in side effects. What’s more, getting both shots at the same time doesn’t reduce your immune response against either vaccine.
Now is the ideal time to get your flu vaccine. If you’re eligible for a COVID booster as well, getting both vaccines at the same time is safe and can be very convenient.
We’re conducting trials in Australia, as are scientists elsewhere, of combined vaccines. One day these could allow vaccination against COVID and flu in a single shot – but these are still a way off.
If you’re not sure about your eligibility or have any questions about either vaccine, discuss this with your GP, specialist of pharmacist. Australian state and federal government websites also provide reliable information.
Paul Griffin, Professor, Infectious Diseases and Microbiology, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Can blood tests really detect cancer?
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If you’re feeling worn out or have suddenly lost some weight, your doctor might send you for a blood test.
Blood tests are a common way health-care professionals detect, diagnose, and monitor a range of medical conditions.
But can they help us detect more serious conditions such as cancer? Let’s dive into the research.
Westend61/Getty Images How do blood tests work?
Blood tests are a technique used in the field of pathology, which is the study of the nature and causes of disease.
Blood tests assess what cells, proteins, and molecules are present in the blood. Health-care professionals use them to monitor things like organ health, nutrition levels, immune system function, and the presence of some infections.
To test for anaemia, for example, you would take a blood test and count the number of red blood cells in that blood sample. Another example is blood sugar testing, which is used to measure the glucose levels of a patient with diabetes.
What can blood tests tell us about cancer?
Currently, we can’t reliably diagnose most cancers using a blood test. One major reason is it’s often difficult to distinguish between cancer cells and normal, healthy cells. This is especially true when it comes to early-stage tumours.
But blood test results can give us clues about whether certain cancers are present in the body. So how do they do this?
1. By revealing abnormalities in your blood
Blood cancers will often cause clear changes in the number and types of cells in the bloodstream. We can measure these changes using a complete blood count, also known as a “full blood examination”.
This type of blood test counts all the different types of cells present in the blood: red blood cells, white blood cells, platelets, and more. Blood cancers arise when your body produces an abnormal amount of any type of blood cell. White blood cells, which fight infection, are the most common example. So a high number of one or more of these cell types may suggest the presence of a blood cancer.
But complete blood counts aren’t enough to make a conclusive diagnosis of blood cancer. We need to perform other tests to confirm whether the problem is a cancer or a different disease. These tests may include a biopsy or imaging techniques such as an MRI, CT scan, or X-ray.
2. By identifying “tumour markers”
We can also use blood tests to detect specific proteins which cancer cells often produce in greater numbers. These proteins are known as “tumour markers”.
One example of a tumour marker is prostate-specific antigen. This antigen is a protein made exclusively by the prostate gland. A healthy male will have only a small amount of prostate-specific antigen in his blood. In contrast, a male with prostate cancer will often produce abnormally high levels of this antigen. In this way, the prostate-specific antigen can serve as a “marker” of prostate cancer.
There are many different tumour markers used to identify different cancers. However, measuring tumour markers is not a foolproof solution. This is because they can be influenced by other factors. For example, an injury to or inflammation of the prostate gland could cause prostate-specific antigen levels to increase. So your doctor may perform additional tests to confirm if a person has cancer.
3. By locating rogue cells
For other types of cancer, blood tests can look for circulating tumour cells. Circulating tumour cells are produced when cancer cells break off from the original tumour and then enter the bloodstream. This usually only happens when a cancer reaches a more advanced stage and is metastatic, meaning it has spread to other parts of the body.
But this type of test is usually prognostic, rather than diagnostic. This means we can only use it to monitor the progression of a cancer which has already been diagnosed. So if a blood test does identify circulating tumour cells, it is best to conduct additional tests before proceeding with treatment.
So, are we close to creating a cancer-detecting blood test?
Unfortunately, we are yet to find a way to detect cancer with a single blood test. It’s a very difficult task, but researchers are making progress.
Circulating tumour DNA is a current topic of interest. These DNA molecules have mutations which distinguish them from healthy cells and can give information about the cancer they came from.
In one 2025 trial, Australian researchers measured the amount of circulating tumour DNA in 441 people with colon cancer to determine which patients would respond to chemotherapy. Another study from 2025 used circulating tumour DNA to monitor how 940 patients with lung cancer responded to different treatments.
One test did claim to successfully use circulating tumour DNA to detect more than 50 types of early-stage cancer. It’s known as the “Galleri test” and was first trialled in the UK in 2021. However, some experts have since raised concerns about the test’s effectiveness.
Researchers are also exploring other ways of using blood tests. In one 2025 study, Australian researchers adapted an existing test to use blood instead of tissue samples to identify known markers of ovarian cancer.
Another Australian study from 2025 investigated whether molecules other than proteins could serve as cancer markers. It found certain fats in blood can indicate if a patient with advanced prostate cancer will respond to treatment.
So, it looks like we’re still a while away from creating a cancer-detecting blood test. But with some time, effort, and robust research, it could be a possibility.
John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research) ; Cameron Lewis, Clinician Scientist, WEHI (Walter and Eliza Hall Institute of Medical Research) , and Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research)
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Light Doctor – by Dr. Martin Moore-Ede
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We (health-conscious people, at least) tend to think a lot about what we eat, what we drink, how we exercise, how we sleep, maybe even what kind of air we breathe.
It’s less common to think much about what kind of light we see, beyond perhaps a general idea that when it is bedtime, maybe the bright screen with all the information in the world (and also everyone we know) is not what will lull us peacefully to sleep.
Dr. Moore-Ede was a surgeon who, after letting a retractor slip during surgery after a year of 36-hour shifts, hung up his MD life and went back to Harvard to do a PhD on the topic of the woes of circadian rhythm disruption.
40 years later, he’s become one of the world’s leading figures in that field (perhaps we could say “luminary”?) and in this book, he brings to us the distilled essence of that learning in its most practical form.
One of the biggest problems, he argues, is lighting that has been optimized for cheapness of production, rather than for health. His preferred solution is (expensive!) lighting that switches between blue-rich white light during the day, to blue-depleted light in the evening, but for those not springing for that, there are sensible workarounds, he does give us the rundown of various kinds of lighting, since not every “energy-efficient lightbulb” is the same technology, and some are much better/worse for general health than others, in various ways, which he describes in detail.
The style is a little sensationalist for this reviewer’s tastes, but informationally there’s a lot in here to make it worthwhile, and as you might expect, there’s a lot of science and a reassuringly extensive bibliography.
Bottom line: this book will help guide you through kitting out your life with lighting that will promote good health rather than drain it.
Click here to check out The Light Doctor, and see your life in a different light!
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Easily Digestible Vegetarian Protein Sources
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝What could be easily digestible plant sources of protein for a vegetarian. My son is a gym holic and always looking for ways to get his protein from lentils other than eggs. He says to reach his protein requirement for the day, the amount of lentils he has to eat is sometimes heavy on the gut. Would really appreciate if you throw some light on this ❞
Unless one has IBS or similar (or is otherwise unaccustomed to consuming healthy amounts of fiber), lentils shouldn’t be at all problematic for the digestion.
However, the digestive process can still be eased by (speaking specifically for lentils here) blending them (in the water they were cooked in). This thick tasty liquid can then be used as the base of a soup, for example.
Soy is an excellent source of complete protein too. Your son probably knows this because it’s in a lot of body-building supplements as soy protein isolate, but can also be enjoyed as textured soy protein (as in many plant-based meats), or even just soy beans (edamame). Tofu (also made from soy) is very versatile, and again can be blended to form the basis of a creamy sauce.
Mycoproteins (as found in “Quorn” brand products and other meat substitutes) also perform comparably to meat from animals:
Meatless Muscle Growth: Building Muscle Size and Strength on a Mycoprotein-Rich Vegan Diet
See also, for interest:
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Blueberry & Banana Collagen Baked Oats
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Good news for vegans/vegetarians! While we include an optional tablespoon of collagen powder in this recipe, the whole recipe is already geared around collagen synthesis, so it’s very collagen-boosting even with just the plants, providing collagen’s building blocks of protein, zinc, and vitamins C and D (your miraculous body will use these to assemble the collagen inside you).
You will need
- 2 cups oats, whence the protein and zinc
- 1 cup milk (your preference what kind; we recommend almond for flavor; whether you choose plant or animal though, it should be fortified with vitamin D)
- 2 bananas, peeled and mashed
- 4 oz blueberries, whence the vitamin C (frozen is fine) (chopped dried apricots are also a fine substitute if that’s more convenient)
- 1 oz flaked almonds, whence the protein and zinc
- 1 tbsp pumpkin seeds, whence the protein and zinc
- 1 tbsp flax seeds, whence the protein and zinc
- Optional: 1 tbsp maple syrup
- Optional: 1 tbsp collagen powder, dissolved in 1 oz hot water
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 350℉ / 180℃.
2) Mix the oats with 2 cups boiling water; allow to stand for 10–15 minutes, and then drain any excess water.
3) Mix the mashed bananas with the remaining ingredients except the milk and blueberries, stirring thoroughly.
4) Add the softened oats, and stir those in thoroughly too.
5) Add the milk and blueberries, in that order, stirring gently if using fresh blueberries, lest they get crushed.
6) Pour the mixture into an 8″ square cake tin that you have lined with baking paper, and smooth the top.
7) Bake for about 40 minutes or until firm and golden brown. Allow to cool; it will firm up more while it does.
8) Cut into squares or bars, and serve or store for later.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
We Are Such Stuff As Fish Are Made Of ← our main feature about collagen
Take care!
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