Rise And (Really) Shine!

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Q&A with 10almonds Subscribers!

Q: Would love to hear more ideas about effective first thing in the morning time management to get a great start on your day.

A: There are a lot of schools of thought about what’s best in this regard! Maybe we’ll do a main feature sometime. But some things that are almost universally agreed upon are:

  • Prepare your to-do list the night before
  • Have some sort of buffer between waking up and getting to productivity.
  • For me (hi, your writer here) it’s my first coffee of the day. It’s not even about the caffeine, it’s about the ritual of it, it’s a marker that separates my night from the day and tells my brain what gear to get into.
    • Others may like to exercise first thing in the morning
    • For still yet others, it could be a shower, cold or otherwise
    • Some people like a tall glass of lemon water to rehydrate after sleeping!
    • If you take drinkable morning supplements such as this pretty awesome nootropic stack, it’s a great time for that and an excellent way to get the brain-juices flowing!
  • When you do get to productivity: eat the frog first! What this means is: if eating a frog is the hardest thing you’ll have to do all day, do that first. Basically, tackle the most intimidating task first. That way, you won’t spend your day stressed/anxious and/or subconsciously wasting time in order to procrastinate and avoid it.
  • Counterpart to the above: a great idea is to also plan something to look forward to when your working day is done. It doesn’t matter much what it is, provided it’s rewarding to you, that makes you keen to finish your tasks to get to it.

Have a question you’d like to see answered here? Hit reply to this email, or use the feedback widget at the bottom! We always love to hear from you

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  • The Science of Nutrition – by Rhiannon Lambert
    Get a clear overview of the science of nutrition in this book by a nutritionist. The only downside is the section on Intermittent Fasting.

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  • 3 drugs that went from legal, to illegal, then back again

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    Cannabis, cocaine and heroin have interesting life stories and long rap sheets. We might know them today as illicit drugs, but each was once legal.

    Then things changed. Racism and politics played a part in how we viewed them. We also learned more about their impact on health. Over time, they were declared illegal.

    But decades later, these drugs and their derivatives are being used legally, for medical purposes.

    Here’s how we ended up outlawing cannabis, cocaine and heroin, and what happened next.

    Peruvian Syrup, containing cocaine, was used to ‘cure’ a range of diseases. Smithsonian Museum of American History/Flickr

    Cannabis, religion and racism

    Cannabis plants originated in central Asia, spread to North Africa, and then to the Americas. People grew cannabis for its hemp fibre, used to make ropes and sacks. But it also had other properties. Like many other ancient medical discoveries, it all started with religion.

    Cannabis is mentioned in the Hindu texts known as the Vedas (1700-1100 BCE) as a sacred, feel-good plant. Cannabis or bhang is still used ritually in India today during festivals such as Shivratri and Holi.

    From the late 1700s, the British in India started taxing cannabis products. They also noticed a high rate of “Indian hemp insanity” – including what we’d now recognise as psychosis – in the colony. By the late 1800s, a British government investigation found only heavy cannabis use seemed to affect people’s mental health.

    Cannabis indica extract
    This drug bottle from the United States contains cannabis tincture. Wikimedia

    In the 1880s, cannabis was used therapeutically in the United States to treat tetanus, migraine and “insane delirium”. But not everyone agreed on (or even knew) the best dose. Local producers simply mixed up what they had into a tincture – soaking cannabis leaves and buds in alcohol to extract essential oils – and hoped for the best.

    So how did cannabis go from a slightly useless legal drug to a social menace?

    Some of it was from genuine health concerns about what was added to people’s food, drink and medicine.

    In 1908 in Australia, New South Wales listed cannabis as an ingredient that could “adulterate” food and drink (along with opium, cocaine and chloroform). To sell the product legally, you had to tell the customers it contained cannabis.

    Some of it was international politics. Moves to control cannabis use began in 1912 with the world’s first treaty against drug trafficking. The US and Italy both wanted cannabis included, but this didn’t happen until until 1925.

    Some of it was racism. The word marihuana is Spanish for cannabis (later Anglicised to marijuana) and the drug became associated with poor migrants. In 1915, El Paso, Texas, on the Mexican border, was the first US municipality to ban the non-medical cannabis trade.

    By the late 1930s, cannabis was firmly entrenched as a public menace and drug laws had been introduced across much of the US, Europe and (less quickly) Australia to prohibit its use. Cannabis was now a “poison” regulated alongside cocaine and opiates.

    Movie poster for 'Reefer Madness'
    The 1936 movie Reefer Madness fuelled cannabis paranoia. Motion Picture Ventures/Wikimedia Commons

    The 1936 movie Reefer Madness was a high point of cannabis paranoia. Cannabis smoking was also part of other “suspect” new subcultures such as Black jazz, the 1950s Beatnik movement and US service personnel returning from Vietnam.

    Today recreational cannabis use is associated with physical and mental harm. In the short term, it impairs your functioning, including your ability to learn, drive and pay attention. In the long term, harms include increasing the risk of psychosis.

    But what about cannabis as a medicine? Since the 1980s there has been a change in mood towards experimenting with cannabis as a therapeutic drug. Medicinal cannabis products are those that contain cannabidiol (CBD) or tetrahydrocannabinol (THC). Today in Australia and some other countries, these can be prescribed by certain doctors to treat conditions when other medicines do not work.

    Medicinal cannabis has been touted as a treatment for some chronic conditions such as cancer pain and multiple sclerosis. But it’s not clear yet whether it’s effective for the range of chronic diseases it’s prescribed for. However, it does seem to improve the quality of life for people with some serious or terminal illnesses who are using other prescription drugs.

    Cocaine, tonics and addiction

    Several different species of the coca plant grow across Bolivia, Peru and Colombia. For centuries, local people chewed coca leaves or made them into a mildly stimulant tea. Coca and ayahuasca (a plant-based psychedelic) were also possibly used to sedate people before Inca human sacrifice.

    In 1860, German scientist Albert Niemann (1834-1861) isolated the alkaloid we now call “cocaine” from coca leaves. Niemann noticed that applying it to the tongue made it feel numb.

    But because effective anaesthetics such as ether and nitrous oxide had already been discovered, cocaine was mostly used instead in tonics and patent medicines.

    Hall's Coca Wine
    Hall’s Coca Wine was made from the leaves of the coca plant. Stephen Smith & Co/Wellcome Collection, CC BY

    Perhaps the most famous example was Coca-Cola, which contained cocaine when it was launched in 1886. But cocaine was used earlier, in 1860s Italy, in a drink called Vin Mariani – Pope Leo XIII was a fan.

    With cocaine-based products easily available, it quickly became a drug of addiction.

    Cocaine remained popular in the entertainment industry. Fictional detective Sherlock Holmes injected it, American actor Tallulah Bankhead swore by it, and novelist Agatha Christie used cocaine to kill off some of her characters.

    In 1914, cocaine possession was made illegal in the US. After the hippy era of the 1960s and 1970s, cocaine became the “it” drug of the yuppie 1980s. “Crack” cocaine also destroyed mostly Black American urban communities.

    Cocaine use is now associated with physical and mental harms. In the short and long term, it can cause problems with your heart and blood pressure and cause organ damage. At its worst, it can kill you. Right now, illegal cocaine production and use is also surging across the globe.

    But cocaine was always legal for medical and surgical use, most commonly in the form of cocaine hydrochloride. As well as acting as a painkiller, it’s a vasoconstrictor – it tightens blood vessels and reduces bleeding. So it’s still used in some types of surgery.

    Heroin, coughing and overdoses

    Opium has been used for pain relief ever since people worked out how to harvest the sap of the opium poppy. By the 19th century, addictive and potentially lethal opium-based products such as laudanum were widely available across the United Kingdom, Europe and the US. Opium addiction was also a real problem.

    Because of this, scientists were looking for safe and effective alternatives for pain relief and to help people cure their addictions.

    In 1874, English chemist Charles Romley Alder Wright (1844-1894) created diacetylmorphine (also known as diamorphine). Drug firm Bayer thought it might be useful in cough medicines, gave it the brand name Heroin and put it on the market in 1898. It made chest infections worse.

    Allenburys Throat Pastilles
    Allenburys Throat Pastilles contained heroin and cocaine. Seth Anderson/Flickr, CC BY-NC

    Although diamorphine was created with good intentions, this opiate was highly addictive. Shortly after it came on the market, it became clear that it was every bit as addictive as other opiates. This coincided with international moves to shut down the trade in non-medical opiates due to their devastating effect on China and other Asian countries.

    Like cannabis, heroin quickly developed radical chic. The mafia trafficked into the US and it became popular in the Harlem jazz scene, beatniks embraced it and US servicemen came back from Vietnam addicted to it. Heroin also helped kill US singers Janis Joplin and Jim Morrison.

    Today, we know heroin use and addiction contributes to a range of physical and mental health problems, as well as death from overdose.

    However, heroin-related harm is now being outpaced by powerful synthetic opioids such as oxycodone, fentanyl, and the nitazene group of drugs. In Australia, there were more deaths and hospital admissions from prescription opiate overdoses than from heroin overdoses.

    In a nutshell

    Not all medicines have a squeaky-clean history. And not all illicit drugs have always been illegal.

    Drugs’ legal status and how they’re used are shaped by factors such as politics, racism and social norms of the day, as well as their impact on health.

    Philippa Martyr, Lecturer, Pharmacology, Women’s Health, School of Biomedical Sciences, The University of Western Australia

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

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  • Measles cases are rising—here’s how to protect your family

    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.

    The U.S. is currently experiencing a spike in measles cases across several states. Measles a highly contagious and potentially life-threatening disease caused by a virus. The measles-mumps-rubella (MMR) vaccine prevents measles; unvaccinated people put themselves and everyone around them at risk, including babies who are too young to receive the vaccine.

    Read on to learn more about measles: what it is, how to stay protected, and what to do if a measles outbreak happens near you.

    What are the symptoms of measles? 

    Measles symptoms typically begin 10 to 14 days after exposure. The disease starts with a fever followed by a cough, runny nose, and red eyes and then produces a rash of tiny red spots on the face and body. Measles can affect anyone, but is most serious for children under 5, immunocompromised people, and pregnant people, who may give birth prematurely or whose babies may have low birth weight as a result of a measles infection. 

    Measles isn’t just a rash—the disease can cause serious health problems and even death. About one in five unvaccinated people in the U.S. who get measles will be hospitalized and could suffer from pneumonia, dehydration, or brain swelling.

    If you get measles, it can also damage your immune system, making you more vulnerable to other diseases.

    How do you catch measles?

    Measles spreads through the air when an infected person coughs or sneezes. It’s so contagious that unvaccinated people have a 90 percent chance of becoming infected if exposed.

    An infected person can spread measles to others before they have symptoms.

    Why are measles outbreaks happening now?

    The pandemic caused many children to miss out on routine vaccinations, including the MMR vaccine. Delayed vaccination schedules coincided with declining confidence in vaccine safety and growing resistance to vaccine requirements.

    Skepticism about the safety and effectiveness of COVID-19 vaccines has resulted in some people questioning or opposing the MMR vaccine and other routine immunizations. 

    How do I protect myself and my family from measles? 

    Getting an MMR vaccine is the best way to prevent getting sick with measles or spreading it to others. The CDC recommends that children receive the MMR vaccine at 12 to 15 months and again at 4 to 6 years, before starting kindergarten.

    One dose of the MMR vaccine provides 93 percent protection and two doses provide 97 percent protection against all strains of measles. Because some children are too young to be immunized, it’s important that those around them are vaccinated to protect them.

    Is the MMR vaccine safe?

    The MMR vaccine has been rigorously tested and monitored over 50 years and determined to be safe. Adverse reactions to the vaccine are extremely rare.

    Receiving the MMR vaccine is much safer than contracting measles.

    What do I do if there’s a measles outbreak in my community?

    Anyone who is not fully vaccinated for measles should be immunized with a measles vaccine as soon as possible. Measles vaccines given within 72 hours after exposure may prevent or reduce the severity of disease.

    Children as young as 6 months old can receive the MMR vaccine if they are at risk during an outbreak. If your child isn’t fully vaccinated with two doses of the MMR vaccine—or three doses, if your child received the first dose before their first birthday—talk to your pediatrician.

    Unvaccinated people who have been exposed to the virus should stay home from work, school, day care, and other activities for 21 days to avoid spreading the disease.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • These Top Few Things Make The Biggest Difference To Health

    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.

    The Best Few Interventions For The Best Health

    Writer’s note: I was going to do something completely different for today (so that can go out another week now), but when reflecting on my own “what should I focus on in the new year?” (in terms of my own personal health goals and such) it occured to me that I should look back on the year’s articles, to take our own advice myself, and see what most important things I should make sure to focus on.

    In so doing for myself, it occured to me that you, our subscribers who like condensed information and simple interventions for big positive effects, might also find value in a similar once-over. And so, today’s main feature was born!

    Sometimes at 10almonds we talk about “those five things that affect everything”. They are:

    1. Good diet
    2. Good exercise
    3. Good sleep
    4. Not drinking
    5. Not smoking

    If we were to add a sixth in terms of things that make a huge difference, it would be “manage stress effectively” and a seventh, beyond the scope of our newsletter, would be “don’t be socioeconomically disadvantaged” (e.g. poor, and/or part of some disprivileged minority group).

    But as for those five we listed, it still leaves the question: what are the few most effective things we can do to improve them? Where can we invest our time/energy/effort for greatest effect?

    Good diet

    Best current science consistently recommends the Mediterranean Diet:

    The Mediterranean Diet: What Is It Good For?

    But it can be tweaked for specific desired health considerations:

    Four Ways To Upgrade The Mediterranean Diet

    Other most-effective dietary tweaks that impact a lot of other areas of health include looking after your gut health and looking after your blood sugars:

    Making Friends With Your Gut (You Can Thank Us Later)

    and

    “Let Them Eat Cake”, She Said (10 Ways To Balance Blood Sugars)

    Good exercise

    Most exercise is good, but two of the most beneficial things that are (for most people) easy to implement are walking, and High-Intensity Interval Training:

    How To Do HIIT (Without Wrecking Your Body)

    Good sleep

    This means quality and quantity! We cannot skimp on either and expect good health:

    Why You Probably Need More Sleep

    and as for quality,

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Not drinking

    According to the World Health Organization, the only safe amount of alcohol is zero.

    See also:

    Can We Drink To Good Health? (e.g. Red Wine & Heart Health)

    and

    How To Reduce Or Quit Alcohol

    Not smoking

    We haven’t done a main feature on this! It’s probably not really necessary, as it’s not very contentious to say “smoking is bad for everything”.

    WHO | Tobacco kills up to half its users who don’t quit

    However, as a side-note, while cannabis is generally recognised as not as harmful as tobacco-based products, it has some fairly major drawbacks too. For some people, the benefits (e.g. pain relief) may outweigh the risks, though:

    Cannabis Myths vs Reality

    Final thoughts

    Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

    1. If you smoke, stop
    2. If you drink, reduce, or ideally stop
    3. Improve your diet

    About that diet…

    When it comes to exercise, get your 10,000 daily steps in (actually, science says 8,000 steps is fine), and consider adding HIIT per our above article, when you feel like adding that in. As for that about the steps:

    Meta-analysis of 15 studies reports new findings on how many daily walking steps needed for longevity benefit

    When it comes to sleep, if you’re taking care of the above things then this will probably take care of itself, if you don’t have a sleep-inconvenient lifestyle (e.g. shift work, just had a baby, etc) or a sleep disorder.

    Take care!

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  • Fermenting Everything – by Andy Hamilton

    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.

    This is not justanother pickling book! This is, instead, what it says on the front cover, “fermenting everything”.

    Ok, maybe not literally everything, but every kind of thing that can reasonably be fermented, and it’s probably a lot more things than you might think.

    From habanero chutney to lacto-lemonade, aioli to kombucha, Ukrainian fermented tomatoes to kvass. We could go on, but we’d soon run out of space. You get the idea. If it’s a fermented product (food, drink, condiment) and you’ve heard of it, there’s probably a recipe in here.

    All in all, this is a great way to get in your gut-healthy daily dose of fermented products!

    He does also talk safety, and troubleshooting too. And so long as you have a collection of big jars and a fairly normally-furnished kitchen, you shouldn’t need any more special equipment than that, unless you decide to you your fermentation skills for making beer (which does need some extra equipment, and he offers advice on that—our advice as a health science publication is “don’t drink beer”, though).

    Bottom line: with this in hand, you can create a lot of amazing foods/drinks/condiments that are not only delicious, but also great for gut health.

    Click here to check out Fermenting Everything, and widen your culinary horizons!

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  • 6 Kinds Of Drinks That Hasten Dementia

    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.

    Dr. William Li, most well-known for his diabetes expertise (remember that there are clear associations between diabetes and dementia), discusses drinks you might want to skip:

    Here’s to your good health

    The 6 kinds of drink are:

    • Alcohol which is bad for pretty much everything and this is no exception. Can cause a deficiency of thiamine, brain-shrinking, neuroinflammation, oxidative stress, and resultant neuron damage.
    • Soda / diet soda, the former of which is bad for the diabetes-dementia connection, and the latter of which is also usually (depends on the sweetener) harmful to the gut and thus the gut-brain connection.
    • Fruit juices, especially if processed, as the high sugar and zero or nearly-zero fiber can lead to insulin resistance, affecting the brain’s energy processing. In particular, fruit juice drinks sweetened with high-fructose corn syrup (HFCS) can accumulated as fat in the brain (due to how the body processes fructose in the absence of fiber to slow it down), impacting cognition.
    • Energy drinks, being basically the same as soda / diet soda, just now with added caffeine too.
    • [Caffeinated] late-night coffee, can (shocking nobody) disrupt sleep, and chronic sleep deprivation contributes to the build-up of harmful brain plaques.
    • Sports drinks, which (unless you’re super-sure about everything on the label; there are some good sports drinks out there) often contain HFCS in the US, along with various other additives that may not always be great for you. Also, the sodium content of electrolyte drinks are fine if you genuinely are actively sweating it out, but otherwise, can lead to high blood pressure, which is itself a dementia risk factor.

    Better options include:

    • decaffeinated coffee (or coffee enjoyed in the early afternoon)
    • green tea
    • turmeric-based drinks

    Dr. Li mentions turmeric milk drinks, but unfermented dairy is generally inflammatory, so better to make it kefir (fermented milk drink) or plant-based. Or just have a turmeric tea; that works too.

    Dr. Li also mentions berry smoothies, which are not nearly as bad as fruit juice, but still not as good as eating whole berries.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Reduce Your Alzheimer’s Risk

    Take care!

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  • Peaches vs Plums – Which is Healthier?

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    Our Verdict

    When comparing peaches to plums, we picked the peaches.

    Why?

    Both are great! But there is a clear winner out of these two botanically-similar fruits:

    In terms of macronutrients they are very similar. Peaches have slightly more protein and plums have slightly more carbs, but the numbers are close enough to make no meaningful difference; they’re both mostly water.

    They’re also not too far from each other in the category of vitamins; peaches have more of vitamins B2, B3, B5, E, and choline, while plums have more of vitamins B1, B6, B9, C, and K. They’re equal on vitamin A, by the way, and the vitamins they do differ in, differ by around the same margins, so this category is a clear tie.

    When it comes to minerals, however, peaches win easily with more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. The two fruits are equal on calcium, and plum is not higher in any minerals.

    While they already won easily because of the mineral situation, it should be noted that peaches also have the lower glycemic index. But honestly, plums are fine too; peaches are just even lower.

    So: enjoy both, but if you’re going to pick one, peaches boast the most!

    Want to learn more?

    You might like to read:

    Take care!

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