Quit Like a Woman – by Holly Whitaker

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We’ve reviewed “quit drinking” books before, so what makes this one different?

While others focus on the science of addiction and the tips and tricks of habit breaking/forming, this one is more about environmental factors, and that because of society being as it is, we as women often face different challenges when it comes to drinking (or not). Not necessarily easier or harder than men’s in this case, but different. And that sometimes calls for different methods to deal with them. This book explores those.

She also looks at such matters as how to quit alcohol when you’ve never stuck to a diet, and other such very down-to-earth topics, in a well-researched and non-preachy fashion.

Bottom line: if you’ve sometimes tried to quit drinking or even just to cut back, but found the deck stacked against you and things conspire to undermine your efforts, this book will give you a clearer path forward.

Click here to check out Quite Like A Woman, And Take Care Of Yourself!

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  • Skipping Breakfast? Not So Fast!

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    It has been previously established that it is good if breakfast is the largest meal of the day:

    Mythbusting Breakfast-Time

    …with meals getting progressively smaller thereafter.

    But what if we want to do intermittent fasting, and perhaps decide to skip breakfast for it?

    Circadian rhythm matters

    Regular readers may recall that circadian rhythm is about far more than just our sleep/wake cycle, and the daily ebb and flow of our neurotransmitters/hormones (including hormones related to appetite and digestion) and metabolism have wide-reaching effects on how our body will handle such things as exercise, food, sex, and more.

    See also:

    Researchers (Dr. Yannan Zhang et al.) did a cross-sectional study of 15,959 adults aged 35–74 years found that people who skipped breakfast frequently are more likely to have metabolic syndrome (MetS).

    First, what is metabolic syndrome? It’s a cluster of conditions that increases the risk of cardiovascular disease and includes abdominal adiposity plus at least two of the following: elevated fasting blood glucose or diabetes, high blood pressure, elevated triglycerides or lipid-lowering treatment, and low HDL (“good”) cholesterol.

    The results, in numbers:

    • Main findings: participants who skipped breakfast at least four times weekly had 25% higher risk of having MetS than those who never skipped breakfast after adjusting for demographic and lifestyle factors.
    • Subgroup findings: the association was stronger in men, who had 33.3% higher risk of MetS, and in participants with a BMI of 24.0–27.9 kg/m², who had 32.8% higher risk.
    • Individual risk factors: frequent breakfast skipping was associated with 32.8% higher risk of elevated fasting blood glucose, 24.9% risk of high blood pressure, and 37.7% higher risk of low HDL cholesterol, but it wasn’t significantly associated with abdominal adiposity or elevated triglycerides.

    You can find all these numbers in the full paper, which you can read here: Relationship between skipping breakfast and metabolic syndrome among adults aged 35–74 years: a cross-sectional study in Northwest China, 2018–2020

    So, those are the consequences, but what’s the mechanism?

    The study was associative, so didn’t cover this, but we at 10almonds have covered this previously:

    Breakfasting For Health? ← in which we cover the science of intermittent fasting in the context of the circadian rhythm.

    Short version is: your body cares what time of day it is, and will do metabolically better or worse depending on what you do at different times of day. Eating the largest meal of the day in the morning is best of all, but failing that, having at least some meal in the morning is better than none. If you want to do intermittent fasting, it is better to have an early dinner (and thus begin your fast early in the evening) than a late breakfast (to end your fast late).

    See also: What Size Breakfast Is Best, By Science?

    Not only that, but there are also other health-related reasons to enjoy a good breakfast, too:

    Meal Timings vs Osteoporosis Fracture Risk

    Want to learn more?

    Check out:

    Fasting, eating earlier in the day or eating fewer meals—what works best for weight loss?

    Enjoy!

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  • How to Be Your Own Therapist – by Owen O’Kane

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    Finding the right therapist can be hard. Sometimes, even just accessing a therapist, any therapist, can be hard, if circumstances are adverse. Sometimes we’d like therapy, but want to feel “better prepared for it” before we do.

    Owen O’Kane, a highly qualified and well-respected psychotherapist, wants to put some tools in our hands. The premise of this book is that “in 10 minutes a day” one can give oneself an amount of therapy that will be beneficial.

    Naturally, in 10 minutes a day, this isn’t going to be the kind of therapy that will work through major traumas, so what can it do?

    Those 10 minutes are spread into three sessions:

    • 4 minutes in the morning
    • 3 minutes in the afternoon
    • 3 minutes in the evening

    The idea is:

    • To do a quick mental health “check-in” before the day gets started, ascertain what one needs in that context, and make a simple plan to get/have it.
    • To keep one’s mental health on track by taking a little pause to reassess and adjust if necessary
    • To reflect on the day, amplify the positive, and let go of the negative to what extent is practical, in order to rest well ready for the next day

    Where O’Kane excels is in explaining how to do those things in a way that is neither overly simplistic and wishy-washy, nor so arcane and convoluted as to create more work and render the day more difficult.

    In short, this book is a great prelude to (or adjunct to) formal therapy, and for those for whom therapy isn’t accessible and/or desired, a great way to keep oneself on a mentally healthy track.

    Click here to check out “How To Be Your Own Therapist” on Amazon today, and take appropriate care of yourself!

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  • What you need to know about tuberculosis

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    Tuberculosis is the deadliest infectious disease globally. While it’s more common in developing countries, the U.S. has recently experienced outbreaks in Kansas and North Carolina.

    TB is often called the “silent killer” because it can go unnoticed—and show no symptoms—in its inactive or latent state. The CDC estimates that up to 13 million people live with inactive TB in the U.S. 

    The bacteria that cause TB can hide “in a very small area in the lungs or a lymph node, stay there, and in a sleepy state, remain [there] for weeks to several years before emerging and causing disease,” says Dr. Patricio Escalante, a critical care medicine specialist and pulmonologist at Mayo Clinic. Once it reappears, it can cause symptoms and illness, and transmit to others by air, he adds. 

    Because people can have TB without experiencing symptoms, controlling the disease’s spread requires investment in public health systems to detect and treat it, explains Dr. Peter Chin-Hong, a professor of medicine and infectious disease physician with University of California, San Francisco Health. 

    Read on to learn more about TB and why we’re seeing more outbreaks in the U.S. 

    What is tuberculosis? 

    TB is an infection caused by bacteria called Mycobacterium tuberculosis. It usually affects the lungs, but it can also affect other organs, including the brain, larynx (voice box), kidneys, spine, and lymph nodes. 

    TB is spread through the air when someone with active TB disease coughs, talks, or sings. 

    There are two types of TB: 

    • Inactive TB: Also known as latent TB, this form occurs when a person has TB germs in their body but no symptoms. They don’t feel sick and can’t spread it to other people. According to the Centers for Disease Control and Prevention, one in 10 people with inactive TB who don’t get treatment will get sick with active TB. 
    • Active TB: This form occurs when TB germs multiply in your body, creating symptoms.  The bacteria can multiply and turn into active TB when the immune system is under stress, like during an illness. With active TB disease, you can spread the disease to others. Without treatment, active TB can be deadly. 

    Both inactive and active TB can be treated with antibiotics. 

    What are the symptoms of active TB disease?

    Symptoms for active TB disease in the lungs include

    • Chest pain
    • A cough that lasts three or more weeks 
    • Weakness or fatigue 
    • Fever
    • Weight loss
    • Night sweats
    • Coughing up blood or phlegm
    • Loss of appetite

    Active TB disease outside of the lungs can cause other symptoms. For instance, TB disease in the lymph nodes can cause red or purple swelling under the skin.

    Why are we seeing more cases of TB in the U.S.? 

    Chin-Hong explains that public health efforts to prevent TB have been underfunded for years and continue to be defunded. “Public health is really the backbone of how you control TB, because many people don’t know they have TB,” he adds. 

    “People have to go out and trace [it], see that the people who have TB take the medicines, and check the people who they’ve been in contact with to see if they [got] infected, even if they have no symptoms.” 

    When public health efforts are successful, there’s “a tendency to decrease investments on those public health organizations and programs because they are no longer seeing a lot of patients,” which can eventually cause outbreaks, adds Escalante. 

    Another possible reason for why we’re seeing outbreaks in the U.S. is the COVID-19 pandemic, says Chin-Hong. People may have delayed medical care for possible TB, so they could be spreading it to others in their communities.

    Who’s most at risk for tuberculosis?

    While anyone can get TB, certain people are at higher risk, including: 

    • People who are immunocompromised (because of conditions like HIV or cancer)
    • People who live in group settings like prisons, jails, or homeless shelters. 
    • People who travel frequently or were born in places where TB is more common than in the U.S., including some countries in Asia, Africa, and Latin America.
    • People who recently interacted with someone with active TB.

    Is there a vaccine for TB? 

    Yes, there is a vaccine for TB called Bacille Calmette-Guérin. However, because there are usually not too many cases of TB in the U.S., the vaccine is not routinely administered here. The BCG vaccine is given to infants and young children in countries where TB is common. 

    How is TB treated?

    Both inactive and active TB can be treated with antibiotics. 

    “It takes several antibiotics to treat active TB effectively” and to prevent the bacteria from mutating while on treatment, adds Escalante. Active TB requires a prolonged antibiotics treatment, which usually takes 6 months and can sometimes take up to nine months.

    “We have to treat [TB patients] very carefully, with antibiotics delivered under close direct observation, because if the patient starts feeling well after a few weeks of treatment, they tend to stop the antibiotics, and that’s when the bacteria becomes resistant, if treatments are not appropriately completed,” he explains. “And, therefore, they need to be supervised to make sure they continue and complete treatment.”

    How do I know if I have TB?

    If you’ve been exposed to someone with TB or you think you may have it, you should contact your health care provider or state or local health department to get tested with a TB blood test or TB skin test

    How can I protect myself from TB? 

    Chin-Hong says it’s important to watch out for symptoms like fever, night sweats, and weight loss. In the U.S., he adds, “the only way you can really prevent TB as somebody who doesn’t have it or is not exposed is to continue to think of symptoms that you might have and [seek] medical attention.” 

    Additionally, if you work or live in a high-risk environment where you might be exposed to TB—such as a nursing home, hospital, homeless shelter, or prison—you should get screened for TB. Chin-Hong adds that most employers in those settings already offer screening to employees. 

    Other things you can do include:

    • Cover your mouth when coughing or sneezing.
    • If you have an inactive or latent TB infection, follow your treatment plan and doctor’s recommendations.
    • Avoid close contact with people with active TB.
    • Wash your hands often.
    • If you’re traveling to an area where TB is more common, talk to your doctor about how you can protect yourself.

    Find out more about TB here.

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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  • Exercised – by Dr. Daniel Lieberman

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    Surely the title is taking liberties? We must have evolved to exercise, right? Not exactly.

    We evolved to conserve energy. Our strength-to-weight ratio is generally unimpressive, we cannot casually hang in trees, and we spend a third of our lives asleep.

    Strengths that we do have, however, include a large brain and a versatile gut perfect for opportunism. Again, not the indicators of being evolved for exercise.

    So, Dr. Lieberman tells us, if we’re not inclined to get up and go, that’s quite natural. So, why does it feel good when we do get up and go?

    This book covers a lot of the “this not that” aspects of exercise. By this we mean: ways that we can work with or against our bodies, for both physical and psychological fulfilment.

    There’s an emphasis on such things as:

    • movement without excessive exertion
    • persistence being more important than power
    • strength-building but only so far as is helpful to us

    …and many other factors that you won’t generally see on your gym’s motivational posters

    Bottom line: this book is for all those who have felt “exercise is not for me” but would also like the benefits of exercise. It turns out that there’s a best-of-both-worlds sweet spot!

    Click here to check out Exercised and get working with your body rather than against it!

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  • How To Rebuild Your Neurons’ Myelin Sheaths

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    PS: We Love You

    Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.

    In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).

    For an overview that’s more comprehensive than we have room for here, check out:

    Phosphatidylserine and the human brain

    Many people take it as a supplement.

    Does taking it as a supplement work?

    This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:

    ❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞

    ~ Glade & Smith.

    (“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)

    Why do people take it?

    The health claims for phosphatidylserine fall into two main categories:

    1. Neuroprotection (helping your brain to avoid age-related decline in the long term)
    2. Cognitive enhancement (helping your brain work better in the short term)

    What does the science say?

    There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:

    Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.

    There is no established difference in the efficacy of these.

    There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.

    There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:

    The effects of [phosphatidylserine supplementation] on cognitive function, mood and endocrine response before and following acute exercise

    (as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)

    PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.

    Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.

    Where can we get it?

    We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.

    Enjoy!

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  • How Useful Is Hydrotherapy?

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    Hyyyyyyydromatic…

    Hydrotherapy is a very broad term, and refers to any (external) use of water as part of a physical therapy. Today we’re going to look at some of the top ways this can be beneficial—maybe you’ll know them all already, but maybe there’s something you hadn’t thought about or done decently; let’s find out!

    Notwithstanding the vague nature of the umbrella term, some brave researchers have done a lot of work to bring us lots of information about what works and what doesn’t, so we’ll be using this to guide us today. For example:

    Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body

    Swimming (and similar)

    An obvious one, this can for most people be a very good full-body exercise, that’s exactly as strenuous (or not) as you want/need it to be.

    It can be cardio, it can be resistance, it can be endurance, it can be high-intensity interval training, it can be mobility work, it can be just support for an aching body that gets to enjoy being in the closest to zero-gravity we can get without being in freefall or in space.

    See also: How To Do HIIT (Without Wrecking Your Body)

    Depending on what’s available for you locally (pool with a shallow area, for example), it can also be a place to do some exercises normally performed on land, but with your weight being partially supported (and as a counterpoint, a little resistance added to movement), and no meaningful risk of falling.

    Tip: check out your local facilities, to see if they offer water aerobics classes; because the water necessitates slow movement, this can look a lot like tai chi to watch, but it’s great for mobility and balance.

    Water circuit therapy

    This isn’t circuit training! Rather, it’s a mixture of thermo- and cryotherapy, that is to say, alternating warm and cold water immersion. This can also be interspersed with the use of a sauna, of course.

    See also:

    this last one is about thermal shock-mediated hormesis, which sounds drastic, but it’s what we’re doing here with the hot and cold, and it’s good for most people!

    Pain relief

    Most of the research for this has to do with childbirth pain rather than, for example, back pain, but the science is promising:

    A systematic meta-thematic synthesis to examine the views and experiences of women following water immersion during labour and waterbirth

    Post-exercise recovery

    It can be tempting to sink into a hot bath, or at least enjoy a good hot shower, after strenuous exercise. But does it help recovery too? The answer is probably yes:

    Effect of hot water immersion on acute physiological responses following resistance exercise

    For more on that (and other means of improving post-exercise recovery), check out our previous main feature:

    How To Speed Up Recovery After A Workout (According To Actual Science)

    Take care!

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