Saffron For The Brain (& More)
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Saffron For The Brain (& More)
In yesterday’s edition of 10almonds, one of the items in the “health news from around the world” section was:
Clinical trial finds herbal medicine Sailuotong effective for brain health in older people
But, what is it?
❝SaiLuoTong (SLT) is a modern compound Chinese herbal medicine preparation in capsule form containing standardized extracts of Panax ginseng, Ginkgo biloba, and Crocus sativus L❞
We’ve written previously about ginseng and ginkgo biloba:
So, what’s this about Crocus sativus L.?
That is the plant better known as saffron. And, for all its wide availability (your local supermarket probably has at least a tiny amount in the spice section), there’s a reason we don’t see much of it:
❝Saffron blooms only once a year and should be collected within a very short duration. It is picked during 3–4 weeks in October-November. The method for the cultivation of saffron contributes greatly to its high price. According to some reports, this species is a sterile triploid and so does not produce fertile seeds. Germination can take 1–6 months at 18°C. It takes 3 years for plants to flower from seed.❞
Source: Crocus sativus L.: A comprehensive review
That’s fascinating, but what does it do for us?
Well, in the words of El Midaoui et al. (2022):
❝In the frame of a double-blind-placebo-controlled study, 30 mg per day supplementation with saffron for 16 weeks resulted in improved cognitive function in patients suffering from mild to moderate Alzheimer’s disease.
Moreover, the follow-up of this study in which the authors evaluated the effects of saffron (30 mg/day) for 22 weeks showed that saffron was as effective as donepezil in the treatment of mild-to-moderate Alzheimer’s disease❞
Read the full review: Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases
Not just that, but it also has powerful antioxidant and anti-inflammatory properties beyond the brain (though the brain is where research has been most focused, due to its neuroprotective effects).
(this, too, is a full research review in its own right; we’re getting a lot of “bang for buck” on papers today)
And more?
Yes, and more. Lots more. To bullet-pointify even just the abstract from another research review:
- Saffron has been suggested to be effective in the treatment of a wide range of disorders including coronary artery diseases, hypertension, stomach disorders, dysmenorrhea and learning and memory impairments.
- In addition, different studies have indicated that saffron has anti-inflammatory, anti-atherosclerotic, antigenotoxic and cytotoxic activities. (This is all good; the cytotoxic activities are about killing cancer cells)
- Antitussive effects of stigmas and petals of C. sativus and its components, safranal and crocin have also been demonstrated.
- The anticonvulsant and anti-Alzheimer properties of saffron extract were shown in human and animal studies.
- The efficacy of C. sativus in the treatment of mild to moderate depression was also reported in clinical trial.
- Administration of C. sativus and its constituents increased glutamate and dopamine levels in the brain in a dose-dependent manner.
- It also interacts with the opioid system to reduce withdrawal syndrome.
- C. sativus and its components can be considered as promising agents in the treatment of nervous system disorders.
For more details on any of those items, see:
The effects of Crocus sativus (saffron) and its constituents on nervous system: a review
Is it safe?
The effective dose is 30mg/kg and the LD50 is more than 20g/kg, so yes, it’s very safe. Given the price of it, this also means that if you’re the size of this writer (a little over 70kg, or a little over 150lbs) to poison yourself effectively you’d need to consume about 1.4kg of saffron at a time, which would cost well over $6,000.
Where can I get it?
Your local supermarket probably has a tiny amount in the spice section, or you can get better prices buying it in “bulk” online. Here’s an example product on Amazon, for your convenience
Enjoy!
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Functional Exercise For Seniors – by James Atkinson
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A lot of exercises books are tailored to 20-year-old athletes training for their first Tough Mudder. Others, that the only thing standing between us and a perfect Retroflex Countersupine Divine Pretzel position is a professionally-lit Instagrammable photo.
This one’s not like that.
But! Nor does it think being over a certain age is a reason to not have genuinely robust health, of the kind that may make some younger people envious. So, it lays out, in progressive format, guidelines for exercises targeted at everything we need to build and maintain as we get older.
The writing style is clear, and the illustrations too (the cover art is the same style as the illustrations inside).
Bottom line: if you’re looking for a workout guide that understands you are nearer 80 than 18, and/but also doesn’t assume your age limits your exercise potential to “wrist exercises in chair”, then this book is a fine pick.
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Bright Line Eating – by Dr. Susan Peirce Thompson
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This is a great title! It’s a great book too, but let’s talk about the title for a moment:
The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.
And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.
To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.
This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.
Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.
Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.
Click here to check out Bright Line Eating, and enjoy life, healthily!
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War in Ukraine affected wellbeing worldwide, but people’s speed of recovery depended on their personality
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The war in Ukraine has had impacts around the world. Supply chains have been disrupted, the cost of living has soared and we’ve seen the fastest-growing refugee crisis since World War II. All of these are in addition to the devastating humanitarian and economic impacts within Ukraine.
Our international team was conducting a global study on wellbeing in the lead up to and after the Russian invasion. This provided a unique opportunity to examine the psychological impact of the outbreak of war.
As we explain in a new study published in Nature Communications, we learned the toll on people’s wellbeing was evident across nations, not just in Ukraine. These effects appear to have been temporary – at least for the average person.
But people with certain psychological vulnerabilities struggled to recover from the shock of the war.
Tracking wellbeing during the outbreak of war
People who took part in our study completed a rigorous “experience-sampling” protocol. Specifically, we asked them to report their momentary wellbeing four times per day for a whole month.
Data collection began in October 2021 and continued throughout 2022. So we had been tracking wellbeing around the world during the weeks surrounding the outbreak of war in February 2022.
We also collected measures of personality, along with various sociodemographic variables (including age, gender, political views). This enabled us to assess whether different people responded differently to the crisis. We could also compare these effects across countries.
Our analyses focused primarily on 1,341 participants living in 17 European countries, excluding Ukraine itself (44,894 experience-sampling reports in total). We also expanded these analyses to capture the experiences of 1,735 people living in 43 countries around the world (54,851 experience-sampling reports) – including in Australia.
A global dip in wellbeing
On February 24 2022, the day Russia invaded Ukraine, there was a sharp decline in wellbeing around the world. There was no decline in the month leading up to the outbreak of war, suggesting the change in wellbeing was not already occurring for some other reason.
However, there was a gradual increase in wellbeing during the month after the Russian invasion, suggestive of a “return to baseline” effect. Such effects are commonly reported in psychological research: situations and events that impact our wellbeing often (though not always) do so temporarily.
Unsurprisingly, people in Europe experienced a sharper dip in wellbeing compared to people living elsewhere around the world. Presumably the war was much more salient for those closest to the conflict, compared to those living on an entirely different continent.
Interestingly, day-to-day fluctuations in wellbeing mirrored the salience of the war on social media as events unfolded. Specifically, wellbeing was lower on days when there were more tweets mentioning Ukraine on Twitter/X.
Our results indicate that, on average, it took around two months for people to return to their baseline levels of wellbeing after the invasion.
Different people, different recoveries
There are strong links between our wellbeing and our individual personalities.
However, the dip in wellbeing following the Russian invasion was fairly uniform across individuals. None of the individual factors assessed in our study, including personality and sociodemographic factors, predicted people’s response to the outbreak of war.
On the other hand, personality did play a role in how quickly people recovered. Individual differences in people’s recovery were linked to a personality trait called “stability”. Stability is a broad dimension of personality that combines low neuroticism with high agreeableness and conscientiousness (three traits from the Big Five personality framework).
Stability is so named because it reflects the stability of one’s overall psychological functioning. This can be illustrated by breaking stability down into its three components:
- low neuroticism describes emotional stability. People low in this trait experience less intense negative emotions such as anxiety, fear or anger, in response to negative events
- high agreeableness describes social stability. People high in this trait are generally more cooperative, kind, and motivated to maintain social harmony
- high conscientiousness describes motivational stability. People high in this trait show more effective patterns of goal-directed self-regulation.
So, our data show that people with less stable personalities fared worse in terms of recovering from the impact the war in Ukraine had on wellbeing.
In a supplementary analysis, we found the effect of stability was driven specifically by neuroticism and agreeableness. The fact that people higher in neuroticism recovered more slowly accords with a wealth of research linking this trait with coping difficulties and poor mental health.
These effects of personality on recovery were stronger than those of sociodemographic factors, such as age, gender or political views, which were not statistically significant.
Overall, our findings suggest that people with certain psychological vulnerabilities will often struggle to recover from the shock of global events such as the outbreak of war in Ukraine.
Luke Smillie, Professor in Personality Psychology, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Triple Your Breast Cancer Survival Chances
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.
Keeping Abreast Of Your Cancer Risk
It’s the kind of thing that most people think won’t happen to them. And hopefully, it won’t!
But…
- Anyone (who has not had a double mastectomy*, anyway) can get breast cancer.
- *and even this depends on the type of double mastectomy and other circumstances, and technically there will always be a non-zero risk, because of complicating factors.
- Breast cancer, if diagnosed early (before it spreads), has a 98% survival rate.
- That survival rate drops to 31% if diagnosed after it has spread through the body.
(The US CDC’s breast cancer “stat bite” page has more stats and interactive graphs, so click here to see those charts and get the more detailed low-down on mortality/survival rates with various different situations)
We think that the difference between 98% and 31% survival rates is more than enough reason to give ourselves a monthly self-check at the very least! You’ve probably seen how-to diagrams before, but here are instructions for your convenience:
(This graphic was created by the Jordan Breast Cancer Program—check them out, as they have lots of resources)
If you don’t have the opportunity to take matters into your own hands right now, rather than just promise yourself “I’ll do that later”, take this free 4-minute Breast Health Assessment from Aurora Healthcare. Again, we think the difference early diagnosis can make to your survival chances make these tests well worth it:
Click Here To Take The Free 4-Minute Breast Health Assessment!
Lest we forget, men can also get breast cancer (the CDC has a page for men too), especially if over 50. But how do you check for breast cancer, when you don’t have breasts in the commonly-understood sense of the word?
So take a moment to do this (yes, really actually do it!), and set a reminder in your calendar to repeat it monthly—there really is no reason not to!
Take care of yourself; you’re important.
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- Anyone (who has not had a double mastectomy*, anyway) can get breast cancer.
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Younger Next Year: The Exercise Program – by Chris Crowley & Dr. Henry Lodge
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We previously reviewed the same authors’ original “Younger Next Year”, and now here’s the more specific book about exercise for increasing healthspan and reversing markers of biological aging, going into much more detail in that regard.
How much more? Well, it’s a very hand-holding book in the sense that it walks the reader through everything step-by-step, tells not only what kind of exercise and how much, but also how to do, what things to do to prepare, how to avoid not erring in various ways, what metrics to keep an eye on to ensure you are making progress, and more.
There are also whole sections on specific common age-related issues including osteoporosis and arthritis, as well as how to train around injuries (especially of the kind that basically aren’t likely to ever fully go away).
As with the previous book, there’s a blend of motivational pep talk and science—this book is heavily weighted towards the former. It has, however, enough science to keep it on the right track throughout. Hence the two authors! Crowley for motivational pep and training tips, and Dr. Lodge for the science.
Bottom line: if you’d like to be biologically younger next year, that exercise will be an important component of that, and this book is really quite comprehensive for its relative brevity (weighing in at 176 pages).
Click here to check out Younger Next Year: The Exercise Program, and make that progress!
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The Toe-Tapping Tip For Better Balance
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Balance is critical for health especially in older age, since it’s amazing how much else can go dramatically and suddenly wrong after a fall. So, here’s an exercise to give great balance and stability:
How to do it
You will need:
- Something to hold onto, such as a countertop
- A target on the floor, such as a mark or a coin
The steps:
- Lift one leg up, bring your foot forward, and tap the object in front of you.
- Then, bring that foot back to where it started.
- Next, switch to the other leg and tap.
- Alternate between your right and left legs, shifting back and forth.
- Your goal is to do this for 10 repetitions on each leg without holding on.
How it works:
Whenever you tap, you have to lift one leg up and reach it out in front of you. Doing this requires you to stand on one leg while moving a weight (namely: your other leg), which is something many people, especially upon getting older, are hesitant to do. If you’re unable to stand on one leg, let alone move your center of gravity (per the counterbalance of the other leg) while doing so, you may end up shuffling and walking with your feet sliding across the ground—something you really want to avoid.
For more on all of this plus a visual demonstration, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Fall Special ← this is about not falling, or, failing that, minimizing injury if you do
Take care!
Don’t Forget…
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Learn to Age Gracefully
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