
Rebounding Into The Best Of Health
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“Trampoline” is a brand-name that’s been popularized as a generic name, and “rebounding”, the name used in this video, is the same thing as “trampolining”. With that in mind, let us bounce swiftly onwards:
Surprising benefits
It’s easy to think “isn’t that cheating?” to the point that such “cheating” could be useless, since surely the device is doing most of the work?
The thing is, while indeed it’s doing a lot of the work for you, your muscles are still doing a lot—mostly stabilization work, which is of course a critical thing for our muscles to be able to do. While it’s rare that we need to do a somersault in everyday life, it’s common that we have to keep ourselves from falling over, after all.
It also represents a kind of gentle resistance exercise, and as such, improves bone density—something first discovered during NASA research for astronauts. Other related benefits pertain to the body’s ability to deal with acceleration and deceleration; it also benefits the lymphatic system, which unlike the blood’s circulatory system, has no pump of its own. Rebounding does also benefit the cardiovascular system, though, as now the heart gets confused (in the healthy way, a little like it gets confused with high-intensity interval training).
Those are the main evidence-based benefits; anecdotally (but credibly, since these things can be said of most exercise) it’s also claimed that it benefits posture, improves sleep and mood, promotes weight loss and better digestion, reduces bloating, improves skin (the latter being due to improved circulation), and alleviates arthritis (most moderate exercise improves immune response, and thus reduces chronic inflammation, so again, this is reasonable, even if anecdotal).
For more details on all of these and more, enjoy:
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Want to learn more?
You might also like to read:
- Exercise Less, Move More
- How To Do HIIT (Without Wrecking Your Body)
- Resistance Is Useful! (Especially As We Get Older)
- HIIT, But Make It HIRT
- The Lymphatic System Against Cancer & More
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Dr. Kim Foster’s Method For Balancing Hormones Naturally
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Not just sex hormones, but also hormones like cortisol (the stress hormone), and thyroid hormones (for metabolism regulation) too! The body is most of the time self-regulating when it comes to hormones, but there are things that we can do to help our body look after us correctly.
In short, if we give our body what it needs, it will (usually, barring serious illness!) give us what we need.
Dr. Foster recommends…
Foods:
- Healthy fats (especially avocados and nuts)
- Lean proteins (especially poultry, fish, and legumes)
- Fruits & vegetables (especially colorful ones)
- Probiotics (especially fermented foods like sauerkraut, kimchi, etc)
- Magnesium-rich foods (especially dark leafy greens, nuts, and yes, dark chocolate)
Teas:
- Camomile tea (especially beneficial against cortisol overproduction)
- Nettle tea (especially beneficial for estrogen production)
- Peppermint tea (especially beneficial for gut health, thus indirect hormone benefits)
Stress reduction:
- Breathing exercises (especially mindfulness exercises)
- Yoga (especially combining exercise with stretches)
- Spending time in nature (especially green spaces)
Dr. Foster explains more about all of these things, along with more illustrative examples, so if you can, do enjoy her video:
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Want to read more about this topic?
You might like our main feature: What Does “Balance Your Hormones” Even Mean?
Enjoy!
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Thai-Style Kale Chips
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…that are actually crispy, tasty, and packed with nutrients! Lots of magnesium and calcium, and array of health-giving spices too.
You will need
- 7 oz raw curly kale, stalks removed
- extra virgin olive oil, for drizzling
- 3 cloves garlic, crushed
- 2 tsp red chili flakes (or crushed dried red chilis)
- 2 tsp light soy sauce
- 2 tsp water
- 1 tbsp crunchy peanut butter (pick one with no added sugar, salt, etc)
- 1 tsp honey
- 1 tsp Thai seven-spice powder
- 1 tsp black pepper
- 1 tsp MSG or 1 tsp low-sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Pre-heat the oven to 180℃ / 350℉ / Gas mark 4.
2) Put the kale in a bowl and drizzle a little olive oil over it. Work the oil in gently with your fingertips so that the kale is coated; the leaves will also soften while you do this; that’s expected, so don’t worry.
3) Mix the rest of the ingredients to make a sauce; coat the kale leaves with the sauce.
4) Place on a baking tray, as spread-out as there’s room for, and bake on a middle shelf for 15–20 minutes. If your oven has a fierce heat source at the top, it can be good to place an empty baking tray on a shelf above the kale chips, to baffle the heat and prevent them from cooking unevenly—especially if it’s not a fan oven.
5) Remove and let cool, and then serve! They can also be stored in an airtight container if desired.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Brain Food? The Eyes Have It!
- Our Top 5 Spices: How Much Is Enough For Benefits?
- What’s The Truth About MSG?
Take care!
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MSG vs. Salt: Sodium Comparison
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It’s Q&A Day at 10almonds!
Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?
Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:
- Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
- Both salt and MSG do contain sodium. However…
- MSG contains only about a third of the sodium that salt does, gram-for-gram.
- It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
- Baking soda contains about twice as much sodium, gram for gram, as MSG.
Wondering why this happens?
Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.
Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.
MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.
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Simply The Pits: These Underarm Myths!
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Are We Taking A Risk To Smell Fresh As A Daisy?
Yesterday, we asked you for your health-related view of underarm deodorants.
So, what does the science say?
They can cause (or increase risk of) cancer: True or False?
False, so far as we know. Obviously it’s very hard to prove a negative, but there is no credible evidence that deodorants cause cancer.
The belief that they do comes from old in vitro studies applying the deodorant directly to the cells in question, like this one with canine kidney tissues in petri dishes:
Antiperspirant Induced DNA Damage in Canine Cells by Comet Assay
Which means that if you’re not a dog and/or if you don’t spray it directly onto your internal organs, this study’s data doesn’t apply to you.
In contrast, more modern systematic safety reviews have found…
❝Neither is there clear evidence to show use of aluminum-containing underarm antiperspirants or cosmetics increases the risk of Alzheimer’s Disease or breast cancer.
Metallic aluminum, its oxides, and common aluminum salts have not been shown to be either genotoxic or carcinogenic.❞
(however, one safety risk it did find is that we should avoid eating it excessively while pregnant or breastfeeding)
Alternatives like deodorant rocks have fewer chemicals and thus are safer: True or False?
True and False, respectively. That is, they do have fewer chemicals, but cannot in scientific terms be qualifiably, let alone quantifiably, described as safer than a product that was already found to be safe.
Deodorant rocks are usually alum crystals, by the way; that is to say, aluminum salts of various kinds. So if it was aluminum you were hoping to avoid, it’s still there.
However, if you’re trying to cut down on extra chemicals, then yes, you will get very few in deodorant rocks, compared to the very many in spray-on or roll-on deodorants!
Soap and water is a safe, simple, and sufficient alternative: True or False?
True or False, depending on what you want as a result!
- If you care that your deodorant also functions as an antiperspirant, then no, soap and water will certainly not have an antiperspirant effect.
- If you care only about washing off bacteria and eliminating odor for the next little while, then yes, soap and water will work just fine.
Bonus myths:
There is no difference between men’s and women’s deodorants, apart from the marketing: True or False?
False! While to judge by the marketing, the only difference is that one smells of “evening lily” and the other smells of “chainsaw barbecue” or something, the real difference is…
- The “men’s” kind is designed to get past armpit hair and reach the skin without clogging the hair up.
- The “women’s” kind is designed to apply a light coating to the skin that helps avoid chafing and irritation.
In other words… If you are a woman with armpit hair or a man without, you might want to ignore the marketing and choose according to your grooming preferences.
Hopefully you can still find a fragrance that suits!
Shaving (or otherwise depilating) armpits is better for hygiene: True or False?
True or False, depending on what you consider “hygiene”.
Consistent with popular belief, shaving means there is less surface area for bacteria to live. And empirically speaking, that means a reduction in body odor:
However, shaving typically causes microabrasions, and while there’s no longer hair for the bacteria to enjoy, they now have access to the inside of your skin, something they didn’t have before. This can cause much more unpleasant problems in the long-run, for example:
❝Hidradenitis suppurativa is a chronic and debilitating skin disease, whose lesions can range from inflammatory nodules to abscesses and fistulas in the armpits, groin, perineum, inframammary region❞
Read more: Hidradenitis suppurativa: Basic considerations for its approach: A narrative review
And more: Hidradenitis suppurativa: Epidemiology, clinical presentation, and pathogenesis
If this seems a bit “damned if you do; damned if you don’t”, this writer’s preferred way of dodging both is to use electric clippers (the buzzy kind, as used for cutting short hair) to trim hers down low, and thus leave just a little soft fuzz.
What you do with yours is obviously up to you; our job here is just to give the information for everyone to make informed decisions whatever you choose 🙂
Take care!
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Mindfulness – by Olivia Telford
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Olivia Telford takes us on a tour of mindfulness, meditation, mindfulness meditation, and how each of these things impacts stress, anxiety, and depression—as well as less obvious things too, like productivity and relationships.
In the category of how much this is a “how-to-” guide… It’s quite a “how-to” guide. We’re taught how to meditate, we’re taught assorted mindfulness exercises, and we’re taught specific mindfulness interventions such as beating various life traps (e.g. procrastination, executive dysfunction, etc) with mindfulness.
The writing style is simple and to the point, explanatory and very readable. References are made to pop-science and hard science alike, and all in all, is not too far from the kind of writing you might expect to find here at 10almonds.
Bottom line: if you’d like to practice mindfulness meditation and want an easy “in”, or perhaps you’re curious and wonder what mindfulness could tangibly do for you and how, then this book is a great choice for that.
Click here to check out Mindfulness, and enjoy being more present in life!
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Anti-Inflammatory Diet 101 (What to Eat to Fight Inflammation)
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Chronic inflammation is a cause and/or exacerbating factor in very many diseases. Arthritis, diabetes, and heart disease are probably top of the list, but there are lots more where they came from. And, it’s good to avoid those things. So, how to eat to avoid inflammation?
Let food be thy medicine
The key things to keep in mind, the “guiding principles” are to prioritize whole, minimally-processed foods, and enjoy foods with plenty of antioxidants. Getting a healthy balance of omega fatty acids is also important, which for most people means getting more omega-3 and less omega-6.
Shopping list (foods to prioritize) includes:
- fruits and vegetables in a variety of colors (e.g. berries, leafy greens, beats)
- whole grains, going for the most fiber-rich options (e.g. quinoa, brown rice, oats)
- healthy fats (e.g. avocados, nuts, seeds)
- fatty fish (e.g. salmon, mackerel, sardines) ← don’t worry about this if you’re vegetarian/vegan though, as the previous category can already cover it
- herbs and spices (e.g. turmeric, garlic, ginger)
Noping list (foods to avoid) includes:
- refined carbohydrates
- highly processed and/or fried foods
- red meats and/or processed meats (yes, that does mean that organic grass-fed farmers’ pinky-promise-certified holistically-raised beef is also off the menu)
- dairy products, especially if unfermented
For more information on each of these, plus advice on transitioning away from an inflammatory diet, enjoy:
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Want to learn more?
You might also like to read:
How to Prevent (or Reduce) Inflammation
Take care!
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
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