Seven Steps to Managing Your Memory – by Dr. Andrew Budson & Dr. Maureen O’Connor

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First, what this is not: a “how to improve your memory” book of the kind marketed to students and/or people who want to do memory-themed party tricks.

What this book actually is: exactly what the title and subtitle claim it to be: seven steps to managing your memory: what’s normal, what’s not, and what to do about it.

Drs. Budson & O’Connor cover:

  • which memory errors can (and usually do) happen at any age
  • how memory changes with normal aging, and
  • what kinds of memory problems are not normal.

One thing that sets this book aside from a lot of its genre is that it also covers which kinds of memory loss are reversible—and, where appropriate, what can be undertaken to effect such a reversal.

The authors talk about what things have (and what things haven’t!) been shown to strengthen memory and reduce cognitive decline, and in the worst case scenario, what medications can help against Alzheimer’s disease and other dementias.

The style is halfway between pop-science and a science textbook. The structure of the book, with its headings, subheadings, bullet points, summaries, etc, helps the reader to process and remember the information.

Bottom line: if you’d like to get on top of managing your memory before you forget, then this book is for you.

Click here to check out Seven Steps to Managing Your Memory, and safeguard what’s most important to you!

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Recommended

  • Gut Renovation – by Dr. Roshini Raj, with Sheila Buff
  • In Plain English…
    There’s a lot that goes into supplements and medicines, and sadly not all of it is great for us. In this article we break down all the common additives, good and bad!

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  • Built from Broken – by Scott Hogan, CPT, COES

    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.

    So many exercise programs come with the caveat “consult your doctor before engaging in any new activity”, and the safe-but-simple “do not try to train through an injury”.

    Which is all very well and good for someone in fabulous health who sprained an ankle while running and can just wait a bit, but what about those of us carrying…

    • long-term injuries
    • recurring injuries
    • or just plain unfixable physical disabilities?

    That’s where physiotherapist Scott Hogan comes in. The subtitle line goes:

    ❝A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body❞

    …but he does also recognize that there are some things that won’t bounce back.

    On the other hand… There are a lot of things that get written off by doctors as “here’s some ibuprofen” that, with consistent mindful training, could actually be fixed.

    Hogan delivers again and again in this latter category! You’ll see on Amazon that the book has thousands of 4- and 5-star ratings and many glowing reviews, and it’s for a reason or three:

    • The book first lays a foundational knowledge of the most common injuries likely to impede us from training
    • It goes on to give step-by-step corrective exercises to guide your body through healing itself. Your body is trying to heal itself anyway; you might as well help it accomplish that!
    • It finishes up with a comprehensive (and essential) guide to train for the strength and mobility that will help you avoid future problems.

    In short: a potentially life-changing book if you have some (likely back- or joint-related) problem that needs overcoming!

    And if you don’t? An excellent pre-emptive guide all the same. This is definitely one of those “an ounce of prevention is better than a pound of cure” things.

    Get your copy of Built from Broken from Amazon today!

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

    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.

    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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  • 20 Easy Ways To Lose Belly Fat (Things To *Not* Do)

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    Waist circumference (and hip to waist ratio) has been found to be a much better indicator of metabolic health than BMI. So, while at 10almonds we generally advocate for not worrying too much about one’s BMI, there are good reasons why it can be good to trim up specifically the visceral belly fat. But how?

    What not to do…

    Autumn Bates is a nutritionist, and her tips include nutrition and other lifestyle factors; here are some that we agree with:

    For more, including to learn what she has against peanut butter, enjoy her video:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Want to know more?

    Check out our previous main feature:

    Visceral Belly Fat & How To Lose It

    Take care!

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Related Posts

  • Gut Renovation – by Dr. Roshini Raj, with Sheila Buff
  • Why You’re Tired & How To Fix It

    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 Sadia Badiei. A dietician by academic and professional background, she’s nowadays hung up her lab coat for a chef’s jacket, and is best known for her “Pick Up Limes” brand. Today, we’ll be taking her advice on managing energy levels with what’s on our plates!

    Quick note: our usual medical/legal disclaimer applies, and this article cannot diagnose you from afar, and thus neither can it make any certain prescription; this is for educational purposes, and aimed at being applicable to most of our readers.

    There are many possible things that can cause chronic fatigue, and not all of them can be fixed by diet. Your doctor will have access to tests and such that we, being a humble health science publication, do not.

    You may recognize her; we’ve featured her videos occasionally, mostly recently:

    Pick Up A Zest For Life: 10 Lessons For A Healthy Mind & Body

    But, what does she want us to know about living life with more energy?

    It starts with balance

    Badiei makes the case that we should strive for a nutritionally-balanced diet; that may not come as much of a revelation, but what does that look like for a vegan (Badiei advocates for plant-based eating)?

    She recommends that our diet consist of:

    • About 50% fruits and vegetables
    • About 25% grains and starches
    • About 25% proteins
    • Modest amounts of fats
    • A little of well-chosen dairy substitutions
    • Finally, a few judicious supplements to top it off

    That does add up to more than 100%, but 1) we did say “About n%” and 2) this is not a bad thing to note, actually, since Badiei advocates (as we do) for focussing more on what we add into our diet, rather than what we take out.

    Breaking it down a little further, she recommends making sure to get “the foundational seven”, which is a little like “Dr. Greger’s Daily Dozen”, but in this case it’s counted on a per-food-type basis.

    Thus, she recommends:

    1. Dark green leafy vegetables
    2. Assorted other non-starchy vegetables (your choice what kind)
    3. Fruit, of any kinds (unlike Dr. Greger separating berries)
    4. Grains and starches (so for example, potatoes are lumped in with rice here, botanically very different, but often fulfil a similar culinary role)
    5. Nuts and seeds
    6. Legumes
    7. Fortified dairy alternatives

    For full details including how much of each, and “what counts”, etc, see:

    Pick Up Limes | The Nourish Method

    Time your carbs

    Slow-release carbohydrates, those with the most fiber, are best most of the time, giving us more sustained fuel, keeping us energized for longer after meals—even if we would rather sleep:

    She cites: Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep

    Quick-release carbohydrates, those with what’s generally considered a less favorable carb:fiber ratio, are best if we’re going to eat nearer to bedtime. We know, eating before bed is often considered a bit of a no-no, but Badiei bids us indulge if we so desire, as the quicker-absorbed carbohydrates support tryptophan reaching our brain more efficiently, and thus promote sleep onset.

    See also: Should You Go Light Or Heavy On Carbs?

    About that fat

    We mentioned (or rather, Badiei’s citation mentioned) saturated fat. It is indeed linked with difficulty falling asleep, and/but omega-3 fatty acids, on the other hand, promote better sleep.

    She cites: The relationship between sleep duration, sleep quality and dietary intake in adults

    While you’re enjoying those nuts and seeds (for the omega-3 fatty acids), you might also note that several also star in Badiei’s list of plant-based foods that are rich in tryptophan, such as soy, cashews, pumpkin seeds, sunflower seeds, beans, green vegetables, and mushrooms.

    Micronutrients

    Badiei’s focus here is on B-vitamins, iron, magnesium, selenium, and zinc. We imagine most of our readers here are taking steps to ensure to get a full daily coverage of vitamins and minerals anyway, but you might want to read what she has to say about iron on a plant-based diet, because the numbers may be different than you think.

    The reason for this is that while animal products contain mostly heme iron, which is easier to absorb but associated with a risk increase in some diseases, plant-based foods usually* contain only non-heme iron, which is healthier but not as bioavailable, so if eating only plants, we need more of it:

    Pick Up Limes | Iron on a Plant-Based Diet

    *If you eat a carnivorous plant, guess what, it’ll have heme iron in it, tangling that food web.

    “What if I know I have chronic fatigue for non-dietary reasons?”

    Well, that sucks, and we’re not going to pretend the above will magically fix it. However, there are still things that can at least relatively improve your experience:

    Eat To Beat Chronic Fatigue! Yes, Even When Fatigued Chronically

    (it’s a good guide to being able to consistently eat healthily when your energy levels are consistently at minimal, meaning that a lot of common advice becomes unusable)

    Take care!

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

    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 United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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  • How Useful Is Hydrotherapy?

    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.

    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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