Seven Things To Do For Good Lung Health!

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YouTube Channel Wellness Check is challenging us all to do the following things. They’re framing it as a 30-day challenge, but honestly, there’s nothing here that isn’t worth doing for life

Here’s the list:

  • Stop smoking (of course, smoking is bad for everything, but the lungs are one of its main areas of destruction)
  • Good posture (a scrunched up chest is not the lungs’ best operating conditions!)
  • Regular exercise (exercising your body in different ways exercises your lungs in different ways!)
  • Monitor air quality (some environments are much better/worse than others, but don’t underestimate household air quality threats either)
  • Avoid respiratory infections (shockingly, COVID is not great for your lungs, nor are the various other respiratory infections available)
  • Check your O2 saturation levels (pulse oximeters like this one are very cheap to buy and easy to use)
  • Prevent mucus and phlegm from accumulating (these things are there for reasons; the top reason is trapping pathogens, allergens, and general pollutants/dust etc; once those things are trapped, we don’t want that mucus there any more!)

Check out the video itself for more detail on each of these items:

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Want to know more?

You might like our article about COPD:

Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

Take care!

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  • When oil refineries burn, here’s what happens to your lungs and heart
    The fire at a major oil refinery in the Victorian city of Geelong has now reportedly been extinguished. But with thick smoke from the blaze lingering in the air on Thursday, many residents in Geelong and surrounding areas will understandably be worried. What is released into the air when a refinery burns? And is the…

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  • Bold Beans – by Amelia Christie-Miller

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    We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?

    This book has the answer, giving 80 exciting recipes, divided into the following sections:

    • Speedy beans
    • Bean snacks & sharing plates
    • Brothy beans
    • Bean bowls
    • Hearty salads
    • Bean feasts

    The recipes are obviously all bean-centric, though if you have a particular dietary restriction, watch out for the warning labels on some (e.g. meat, fish, dairy, gluten, etc), and make a substitution if appropriate.

    The recipes themselves have a happily short introductory paragraph, followed by all you’d expect from a recipe book (ingredients, measurements, method, picture)

    There’s also a reference section, to learn about different kinds of beans and bean-related culinary methods that can be applied per your preferences.

    Bottom line: if you’d like to include more beans in your daily diet but are stuck for making them varied and interesting, this is the book for you!

    Click here to check out Bold Beans, and get your pulse racing (in a good way!)

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  • Anxiety Attack vs Panic Attack: Do You Know The Difference?

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    The terms are sometimes used incorrectly, but have quite different meanings. Dr. Julie Smith, psychologist, explains in this short video:

    Important distinctions

    Anxiety attacks are not clinically recognized terms and lack a clear definition, often used to describe a build-up of anxiety before anticipated stressful events (e.g. social gatherings, medical appointments, etc, though of course what it is will vary from person to person—not everyone finds the same things stressful, or has the same kinds of anticipations around things).

    Panic attacks, in contrast, are sudden surges of intense fear or discomfort that peak within minutes. They are characterized by symptoms including at least 4 of:

    • palpitations
    • sweating
    • shortness of breath
    • chest pain
    • dizziness
    • fear of losing control or dying

    There’s a misconception that panic attacks never have identifiable triggers while anxiety attacks always do.

    In reality, both can occur with or without a clear cause. Panic attacks can arise from various conditions, including trauma, OCD, or phobias, and don’t necessarily mean you have a panic disorder. They can also occur as a drug response, without any known underlying psychological condition.

    You may also notice that that list of symptoms has quite a bit of overlap with the symptoms of a heart attack, which a) does not help people to calm down b) can, on the flipside, cause a heart attack to be misdiagnosed as a panic attack.

    In terms of management:

    • In the moment: breathing exercises, like extending your exhalation (a common example is the “7-11” method, inhaling for 7 seconds and exhaling for 11 seconds), can calm the body and reduce panic symptoms.
    • More generally: to prevent panic attacks from becoming more frequent, avoid avoiding safe environments that triggered an attack, like supermarkets or social gatherings. Gradual exposure helps reduce anxiety over time, while avoidance can worsen it.

    If panic attacks persist, Dr. Smith advises to seek help from a doctor or psychologist to understand their root causes and develop effective coping strategies.

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like to read:

    How To Set Anxiety Aside

    Take care!

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  • Pistachios vs Walnuts – Which is Healthier?

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    Our Verdict

    When comparing pistachios to walnuts, we picked the pistachios.

    Why?

    Pistachios have more protein and fiber, while walnuts have more fat (though the fats are famously healthy, the same is true of the fats in pistachios).

    In the category of vitamins, pistachios have several times more* of vitamins A, B1, B6, C, and E, while walnuts boast only a little more of vitamin B9. They are approximately equal on other vitamins they both contain.

    *actually 25x more vitamin A, but the others are 2x, 3x, 4x more.

    When it comes to minerals, things are more even; pistachios have more iron, phosphorus, potassium, and selenium, while walnuts have more copper, magnesium, manganese, and zinc. So this category’s a tie.

    So given two clear wins for pistachios, and one tie, it’s evident that pistachios win the day.

    However! Do enjoy both of these nuts; we often mention that diversity is good in general, and in this case, it’s especially true because of the different mineral profiles, and also because in terms of the healthy fats that they offer, pistachios offer more monounsaturated fats and walnuts offer more polyunsaturated fats; both are healthy, just different.

    They’re about equal on saturated fat, in case you were wondering, as it makes up about 6% of the total fats in both cases.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • The Popular Longevity Compound That Gives You Cancer?

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    Aging and cancer are deeply interconnected.

    To oversimplify (because otherwise each bullet point would be the size of a large library):

    • Cellular aging is in large part a matter of DNA damage, copying errors, errors beyond copied forwards, exacerbating the problem
      • That latter item, by the way, is one of the reasons why sometimes a lot of aging seems to arrive all at once in a burst; it’s because once a DNA copying error is made, it gets copied forwards and proliferated rapidly. On which note…
    • Cancer is in large part a matter of DNA damage that specifically made the cell line accidentally immortal (sounds good, is very bad), and then it gets copied forwards and proliferated
      • Which can kill you, because you’re only supposed to have so many cells there (they’re supposed to die at approximately the same rate that they’re made, and instead they’ve stopped dying and they’re proliferating exponentially) so what you end up with is exponentially increasingly many cells that are still using the resources from the still-working cells around them, and/but doing nothing but growing an ever-increasing tumorous mass that, depending on where it is, might kill you directly (by pressure against an organ, especially if it’s the brain) if the systemic exhaustion and/or indirect organ failure doesn’t get you first.

    The good news is that this means that many things that are anti-aging are also anticancer.

    The bad news is that this isn’t always so!

    Polyamines: for better or for worse, in sickness or in health?

    We’ve written about polyamines before, and their role in healthy longevity, for example: Spermidine For Longevity

    And, for that matter: Spermine vs Alzheimer’s & Parkinson’s!

    However, scientists (Dr. Keiko Kashiwagi et al.) have investigated why these longevity-inducing compounds are also consistently elevated in cancer cells (remember, cancer cells are terribly long-lived, being in fact biologically immortal!).

    Firstly, we need to understand what polyamines do in healthy cells: polyamines act as “geroprotectors” by stimulating autophagy*, the cellular recycling process, primarily through activation of a specific protein (known to its friends by the snappy name of “eIF5A1”), which supports mitochondrial function and healthy aging.

    *We wrote about this here: Fisetin: The Anti-Aging Assassin ← so-called because it works by killing the aging cells that need to die sooner rather than later if aging is not to be exacerbated by copying their mistakes forwards

    What Dr. Kashiwagi and her team found, using high-resolution proteomics across more than 6,700* proteins in human cancer cell lines, was that polyamines first and foremost boost glycolysis—rapid glucose breakdown for energy—rather than mitochondrial respiration. In other words, reinforcing a metabolic pattern typical of cancer cells.

    *The paper says “>6,700”, and links to a database. Wanting to know the precise number to tell you, we went to look at the database. It took a long time to download, and well, it’s an Excel spreadsheet with 60 columns and 96,294 rows. We’re keen to go the extra mile at 10almonds, but even we have our limits, so we will tell you the number is somewhere between 6,700 and 96,294. It’s a lot.

    Back to the concepts rather than the numbers: this difference (favoring glycolysis vs mitochondrial respiration) becomes a problem, because… Well, you remember our dear friend eIF5A1?

    It has a sneaky sibling, eIF5A2.

    Now, while eIF5A1 supports autophagy and mitochondrial health in normal cells, this closely-related eIF5A2 protein—sharing 84% of its amino acid sequence—is selectively increased in cancer cells and, as an encore, drives tumor-promoting gene expression.

    You can read the paper itself, here: Polyamines stimulate the protein synthesis of the translation initiation factor eIF5A2, participating in mRNA decoding, distinct from eIF5A1

    So, what does this mean, in practical terms?

    The researchers suggest that targeting eIF5A2 or its interaction with ribosomes could provide a selective cancer therapy strategy, potentially blocking tumor growth without disrupting the beneficial eIF5A1-mediated effects linked to healthy aging.

    But that’s not very useful on an individual level.

    Instead, what we might do is draw from conclusions about the use of other senolytics—compounds that increase autophagy and thus improve healthy longevity by killing “zombie cells” that otherwise were overdue for dying.

    For example, in this: The Drug & Supplement Combo That Reverses Aging

    In this case, the researchers found that the senolytic compounds were best taken not daily, but rather once every two weeks.

    Why? So that the body’s normal tumor-suppression systems can be working most of the time, and the senolytic does a clearing-out of old cells once every two weeks, which is a one- or two-day purge, not long enough for any cancer to get a foothold before the normal tumor-suppression systems come back online.

    Want to learn more?

    You might enjoy:

    Fasting Cancer – by Dr. Valter Longo

    Take care!

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  • 5 Self-Care Trends That Are Actually Ruining Your Mental 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.

    Ok, some of these are trends; some are more perennial to human nature. For example, while asceticism is not a new idea, the “dopamine detox” is, and “bed rotting” is not a trend that this writer has seen recommended anywhere, but on the other hand, there are medieval illustrations of it—there was no Netflix in sight in the medieval illustrations, but perhaps a label diagnosing it as “melancholy”, for example.

    So without further ado, here are five things to not do…

    Don’t fall into these traps

    The 5 things to watch out for are:

    1. Toxic positivity: constantly promoting positivity regardless of the reality of a situation can shame or invalidate genuine emotions, preventing people from processing their real feelings and leading to negative mental health outcomes—especially if it involves a “head in sand” approach to external problems as well as internal ones (because then those problems will never actually get dealt with).
    2. Self-indulgence: excessive focus on personal desires can make you more self-centered, less disciplined, and ultimately dissatisfied, which hinders personal growth and mental wellness.
    3. Bed rotting: spending prolonged time in bed for relaxation or entertainment can decrease motivation, productivity, and lead to (or worsen) depression rather than promoting genuine rest and rejuvenation.
    4. Dopamine detox: abstaining from pleasurable activities to “reset” the brain simply does not work and can lead to loneliness, boredom, and worsen mental health, especially when done excessively.
    5. Over-reliance on self-help: consuming too much self-help content or relying on material possessions for well-being can lead to information overload, unrealistic expectations, and the constant need for self-fixing, rather than fostering self-acceptance and authentic growth. Useful self-help can be like taking your car in for maintenance—counterproductive self-help is more like having your car always in for maintenance and never actually on the road.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read, and yes these are pretty much one-for-one with the 5 items above, doing a deeper dive into each in turn,

    1. How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
    2. Self-Care That’s Not Just Self-Indulgence
    3. The Mental Health First-Aid That You’ll Hopefully Never Need
    4. The Dopamine Myth
    5. Behavioral Activation Against Depression & Anxiety

    Take care!

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  • One More Reason To Take Metformin

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    Like GLP-1 receptor agonists, metformin was first developed for type 2 diabetes management, before enjoying wider-scale use as a weight loss drug with some other fringe benefits.

    Metformin works in 3 main ways:

    • it decreases glucose absorption from the gut
    • it decreases glucose production in the liver
    • it increases insulin sensitivity (for why this matters, see: Improve Your Insulin Sensitivity!)

    It doesn’t change how much insulin is secreted, and is unlikely to cause hypoglycemia, making it relatively safe as diabetes drugs go.

    You can read more about these aspects of it, here: Metformin For Weight-Loss & More

    Its benefits don’t stop there, though! See also: How Metformin Slows Aging

    And there’s more…

    So long, COVID!

    First, we want to mention that “so long” doesn’t have to mean “goodbye”.

    It can also be a snake compliment!

    Ok, that silliness aside: the problem with long COVID is that it is very debilitating and appears to permanent unless it can be cured one day.

    We don’t recommend it, and/but you might remember: How To Triple Your Chances Of Getting The “Razorblade Throat” COVID Variant Or Long COVID

    You may be wondering: what does metformin have to do with long COVID? Isn’t it a metabolic drug?

    And yes, it is, but it also dials down inflammation, including in the respiratory tract; we wrote about this here: The Diabetes Drugs That Can Cut Asthma Attacks By 70%

    Researchers (Dr. Janine Makaronidis et al.) investigated its usefulness against long COVID, using data from 624,308 adults, of whom 2,976 started taking metformin within 3 months of their COVID diagnosis.

    What they found is that it reduced the risk significantly, with a hazard ratio of 0.36 (the wiggle room, or “confidence interval” as scientists prefer to call it, being: 0.32–0.41), which means for every 1 case there is normally, now there will be 0.36 cases—in other words, a 64% reduction, or taking the confidence interval into account, a 63% reduction.

    Importantly, this effect was consistent regardless of age, BMI, diabetes status, sex, and dominant COVID variant at diagnosis.

    To read the paper itself, see: Effect of Metformin on the Risk of Post-coronavirus Disease 2019 Condition Among Individuals With Overweight or Obese: A Population-based Retrospective Cohort Study

    Note: while the fact that this study used data only from participants over a certain BMI, it’s technically true that the results may not be applicable to people under that BMI cutoff. However, given that (as we mentioned above), BMI did not affect the effect within the range that was tested (i.e. it didn’t work better or worse depending on how high the BMI was), it seems very likely that BMI will continue to not affect the effect below that range, either. In other words, it looks a lot like it’ll work more or less the same for everyone* regardless of size and shape.

    *with the exception of metformin non-responders (most if not all drugs have at least some non-responders, i.e. people for whom that drug simply does not work, for no apparent reason), or people with some unusual metabolic and/or immunological quirks as yet unforeseen.

    Want to learn more?

    Check out:

    What Can Be Done About Long COVID? ← scientists have found a possible cure, a procedure known as epipharyngeal abrasive therapy, which as enjoyable as it sounds, and is not yet proven to cure it completely (although to give it its due, the science so far really is promising)

    Take care!

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