Soap vs Sanitizer – Which is Healthier?
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Our Verdict
When comparing soap to sanitizer, we picked the soap.
Why?
Both are good at killing bacteria / inactivating viruses, but there are several things that set them apart:
- Soap doesn’t just kill them; it slides them off and away down the drain. That means that any it failed to kill are also off and down the drain, not still on your hands. This is assuming good handwashing technique, of course!
- Sanitizer gel kills them, but can take up to 4 minutes of contact to do so. Given that people find 20 seconds of handwashing laborious, 240 seconds of sanitizer gel use seems too much to hope for.
Both can be dehydrating for the hands; both can have ingredients added to try to mitigate that.
We recommend a good (separate) moisturizer in either case, but the point is, the dehydration factor doesn’t swing it far either way.
So, we’ll go with the one that gets rid of the germs the most quickly: the soap
10almonds tip: splash out on the extra-nice hand-soaps for your home—this will make you and others more likely to wash your hands more often! Sometimes, making something a more pleasant experience makes all the difference.
Want to know more?
Check out:
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Women’s Strength Training Anatomy – by Frédéric Delavier
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Fitness guides for women tend to differ from fitness guides for men, in the wrong ways:
“Do some squats and jumping jacks, and here’s a exercise for your abs; you too can look like our model here”
In those other books we are left wonder: where’s the underlying information? Where are the explanations that aren’t condescending? Where, dare we ask, is the understanding that a woman might ever lift something heavier than a baby?
Delavier, in contrast, delivers. With 130 pages of detailed anatomical diagrams for all kinds of exercises to genuinely craft your body the way you want it for you. Bigger here, smaller there, functional strength, you decide.
And rest assured: no, you won’t end up looking like Arnold Schwarzenegger unless you not only eat like him, but also have his genes (and possibly his, uh, “supplement” regime).
What you will get though, is a deep understanding of how to tailor your exercise routine to actually deliver the personalized and specific results that you want.
Pick Up Today’s Book on Amazon!
Not looking for a feminine figure? You may like the same author’s book for men:
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Cranberries vs Goji Berries – Which is Healthier?
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Our Verdict
When comparing cranberries to goji berries, we picked the cranberries.
Why?
Both are great! And your priorities may differ. Here’s how they stack up:
In terms of macros, goji berries have more protein, carbs, and fiber. This is consistent with them generally being eaten very dried, whereas cranberries are more often eaten fresh or from frozen, or partially rehydrated. In any case, goji berries are the “more food per food” option, so it wins this category. The glycemic indices are both low, by the way, though goji berries are the lower.
When it comes to vitamins, cranberries have more of vitamins B1, B2, B3, B5, B6, B9, E, K, and choline, while goji berries have more of vitamins A and C. Admittedly it’s a lot more, but still, on strength of overall vitamin coverage, the clear winner here is cranberries.
We see a similar story when it comes to minerals: cranberries have more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while goji berries have (a lot) more calcium and iron. Again, by strength of overall mineral coverage, the clear winner here is cranberries.
Cranberries do also have some extra phytochemical benefits, including their prevention/cure status when it comes to UTIs—see our link below for more on that.
At any rate, enjoy either or both, but those are the strengths and weaknesses of these two berries!
Want to learn more?
You might like to read:
- Health Benefits Of Cranberries (But: You’d Better Watch Out)
- Goji Berries: Which Benefits Do They Really Have?
- The Sugary Food That Lowers Blood Sugars ← this is also about goji berries
Take care!
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Lemon Balm For Stressful Times And More
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Balm For The Mind: In More Ways Than One!
Lemon balm(Melissa officinalis) is quite unrelated to lemons, and is actually a closer relative to mint. It does have a lemony fragrance, though!
You’ll find it in a lot of relaxing/sleepy preparations, so…
What does the science say?
Relaxation
Lemon balm has indeed been found to be a potent anti-stress herb. Laboratories that need to test anything to do with stress generally create that stress in one of two main ways:
- If it’s not humans: a forced swimming test that’s a lot like waterboarding
- If it is humans: cognitive tests completed under time-pressure while multitasking
Consequently, studies that have set out to examine lemon balm’s anti-stress potential in humans, have often ended up also highlighting its potential as a cognitive enhancer, like this one in which…
❝Both active lemon balm treatments were generally associated with improvements in mood and/or cognitive performance❞
~ Dr. Anastasia Ossoukhova et al.
Read in full: Anti-Stress Effects of Lemon Balm-Containing Foods
And this one, which found…
❝The results showed that the 600-mg dose of Melissa ameliorated the negative mood effects of the DISS, with significantly increased self-ratings of calmness and reduced self-ratings of alertness.
In addition, a significant increase in the speed of mathematical processing, with no reduction in accuracy, was observed after ingestion of the 300-mg dose.❞
The appropriately named “DISS” is the Defined Intensity Stress Simulation we talked about.
Sleep
There’s a lot less research for lemon balm’s properties in this regard than for stress/anxiety, and it’s probably because sleep studies are much more expensive than stress studies.
It’s not for a lack of popular academic interest—for example, typing “Melissa officinalis” into PubMed (the vast library of studies we often cite from) autosuggests “Melissa officinalis sleep”. But alas, autosuggestions do not Randomized Controlled Trials make.
There are some, but they’re often small, old, and combined with other things, like this one:
This is interesting, because generally speaking there is little to no evidence that valerian actually helps sleep, so if this mixture worked, we might reasonably assume it was because of the lemon balm—but there’s an outside chance it could be that it only works in the presence of valerian (unlikely, but in science we must consider all possibilities).
Beyond that, we just have meta-reviews to work from, like this one that noted:
❝M. officinalis contains several phytochemicals such as phenolic acids, flavonoids, terpenoids, and many others at the basis of its pharmacological activities. Indeed, the plant can have antioxidant, anti-inflammatory, antispasmodic, antimicrobial, neuroprotective, nephroprotective, antinociceptive effects.
Given its consolidated use, M. officinalis has also been experimented with clinical settings, demonstrating interesting properties against different human diseases, such as anxiety, sleeping difficulties, palpitation, hypertension, depression, dementia, infantile colic, bruxism, metabolic problems, Alzheimer’s disease, and sexual disorders. ❞
You see why we don’t try to cover everything here, by the way!
But if you want to read this one in full, you can, at:
An Updated Review on The Properties of Melissa officinalis L.: Not Exclusively Anti-anxiety
Is it safe?
Lemon balm is generally recognized as safe, and/but please check with your doctor/pharmacist in case of any contraindications due to medicines you may be on or conditions you may have.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon
Want to know your other options?
You might like our previous main features:
What Teas To Drink Before Bed (By Science!)
and
Safe Effective Sleep Aids For Seniors
Enjoy!
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Statistical Models vs. Front-Line Workers: Who Knows Best How to Spend Opioid Settlement Cash?
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MOBILE, Ala. — In this Gulf Coast city, addiction medicine doctor Stephen Loyd announced at a January event what he called “a game-changer” for state and local governments spending billions of dollars in opioid settlement funds.
The money, which comes from companies accused of aggressively marketing and distributing prescription painkillers, is meant to tackle the addiction crisis.
But “how do you know that the money you’re spending is going to get you the result that you need?” asked Loyd, who was once hooked on prescription opioids himself and has become a nationally known figure since Michael Keaton played a character partially based on him in the Hulu series “Dopesick.”
Loyd provided an answer: Use statistical modeling and artificial intelligence to simulate the opioid crisis, predict which programs will save the most lives, and help local officials decide the best use of settlement dollars.
Loyd serves as the unpaid co-chair of the Helios Alliance, a group that hosted the event and is seeking $1.5 million to create such a simulation for Alabama.
The state is set to receive more than $500 million from opioid settlements over nearly two decades. It announced $8.5 million in grants to various community groups in early February.
Loyd’s audience that gray January morning included big players in Mobile, many of whom have known one another since their school days: the speaker pro tempore of Alabama’s legislature, representatives from the city and the local sheriff’s office, leaders from the nearby Poarch Band of Creek Indians, and dozens of addiction treatment providers and advocates for preventing youth addiction.
Many of them were excited by the proposal, saying this type of data and statistics-driven approach could reduce personal and political biases and ensure settlement dollars are directed efficiently over the next decade.
But some advocates and treatment providers say they don’t need a simulation to tell them where the needs are. They see it daily, when they try — and often fail — to get people medications, housing, and other basic services. They worry allocating $1.5 million for Helios prioritizes Big Tech promises for future success while shortchanging the urgent needs of people on the front lines today.
“Data does not save lives. Numbers on a computer do not save lives,” said Lisa Teggart, who is in recovery and runs two sober living homes in Mobile. “I’m a person in the trenches,” she said after attending the Helios event. “We don’t have a clean-needle program. We don’t have enough treatment. … And it’s like, when is the money going to get to them?”
The debate over whether to invest in technology or boots on the ground is likely to reverberate widely, as the Helios Alliance is in discussions to build similar models for other states, including West Virginia and Tennessee, where Loyd lives and leads the Opioid Abatement Council.
New Predictive Promise?
The Helios Alliance comprises nine nonprofit and for-profit organizations, with missions ranging from addiction treatment and mathematical modeling to artificial intelligence and marketing. As of mid-February, the alliance had received $750,000 to build its model for Alabama.
The largest chunk — $500,000 — came from the Poarch Band of Creek Indians, whose tribal council voted unanimously to spend most of its opioid settlement dollars to date on the Helios initiative. A state agency chipped in an additional $250,000. Ten Alabama cities and some private foundations are considering investing as well.
Stephen McNair, director of external affairs for Mobile, said the city has an obligation to use its settlement funds “in a way that is going to do the most good.” He hopes Helios will indicate how to do that, “instead of simply guessing.”
Rayford Etherton, a former attorney and consultant from Mobile who created the Helios Alliance, said he is confident his team can “predict the likely success or failure of programs before a dollar is spent.”
The Helios website features a similarly bold tagline: “Going Beyond Results to Predict Them.”
To do this, the alliance uses system dynamics, a mathematical modeling technique developed at the Massachusetts Institute of Technology in the 1950s. The Helios model takes in local and national data about addiction services and the drug supply. Then it simulates the effects different policies or spending decisions can have on overdose deaths and addiction rates. New data can be added regularly and new simulations run anytime. The alliance uses that information to produce reports and recommendations.
Etherton said it can help officials compare the impact of various approaches and identify unintended consequences. For example, would it save more lives to invest in housing or treatment? Will increasing police seizures of fentanyl decrease the number of people using it or will people switch to different substances?
And yet, Etherton cautioned, the model is “not a crystal ball.” Data is often incomplete, and the real world can throw curveballs.
Another limitation is that while Helios can suggest general strategies that might be most fruitful, it typically can’t predict, for instance, which of two rehab centers will be more effective. That decision would ultimately come down to individuals in charge of awarding contracts.
Mathematical Models vs. On-the-Ground Experts
To some people, what Helios is proposing sounds similar to a cheaper approach that 39 states — including Alabama — already have in place: opioid settlement councils that provide insights on how to best use the money. These are groups of people with expertise ranging from addiction medicine and law enforcement to social services and personal experience using drugs.
Even in places without formal councils, treatment providers and recovery advocates say they can perform a similar function. Half a dozen advocates in Mobile told KFF Health News the city’s top need is low-cost housing for people who want to stop using drugs.
“I wonder how much the results” from the Helios model “are going to look like what people on the ground doing this work have been saying for years,” said Chance Shaw, director of prevention for AIDS Alabama South and a person in recovery from opioid use disorder.
But Loyd, the co-chair of the Helios board, sees the simulation platform as augmenting the work of opioid settlement councils, like the one he leads in Tennessee.
Members of his council have been trying to decide how much money to invest in prevention efforts versus treatment, “but we just kind of look at it, and we guessed,” he said — the way it’s been done for decades. “I want to know specifically where to put the money and what I can expect from outcomes.”
Jagpreet Chhatwal, an expert in mathematical modeling who directs the Institute for Technology Assessment at Massachusetts General Hospital, said models can reduce the risk of individual biases and blind spots shaping decisions.
If the inputs and assumptions used to build the model are transparent, there’s an opportunity to instill greater trust in the distribution of this money, said Chhatwal, who is not affiliated with Helios. Yet if the model is proprietary — as Helios’ marketing materials suggest its product will be — that could erode public trust, he said.
Etherton, of the Helios Alliance, told KFF Health News, “Everything we do will be available publicly for anyone who wants to look at it.”
Urgent Needs vs. Long-Term Goals
Helios’ pitch sounds simple: a small upfront cost to ensure sound future decision-making. “Spend 5% so you get the biggest impact with the other 95%,” Etherton said.
To some people working in treatment and recovery, however, the upfront cost represents not just dollars, but opportunities lost for immediate help, be it someone who couldn’t find an open bed or get a ride to the pharmacy.
“The urgency of being able to address those individual needs is vital,” said Pamela Sagness, executive director of the North Dakota Behavioral Health Division.
Her department recently awarded $7 million in opioid settlement funds to programs that provide mental health and addiction treatment, housing, and syringe service programs because that’s what residents have been demanding, she said. An additional $52 million in grant requests — including an application from the Helios Alliance — went unfunded.
Back in Mobile, advocates say they see the need for investment in direct services daily. More than 1,000 people visit the office of the nonprofit People Engaged in Recovery each month for recovery meetings, social events, and help connecting to social services. Yet the facility can’t afford to stock naloxone, a medication that can rapidly reverse overdoses.
At the two recovery homes that Mobile resident Teggart runs, people can live in a drug-free space at a low cost. She manages 18 beds but said there’s enough demand to fill 100.
Hannah Seale felt lucky to land one of those spots after leaving Mobile County jail last November.
“All I had with me was one bag of clothes and some laundry detergent and one pair of shoes,” Seale said.
Since arriving, she’s gotten her driver’s license, applied for food stamps, and attended intensive treatment. In late January, she was working two jobs and reconnecting with her 4- and 7-year-old daughters.
After 17 years of drug use, the recovery home “is the one that’s worked for me,” she said.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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A Deeper Dive Into Seaweed
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We wrote briefly about nori yesterday, when we compared it with well-known superfood spirulina. In nutritional terms, it blew spirulina out of the water:
Spirulina vs Nori – Which Is Healthier?
We also previously touched on it here:
21% Stronger Bones in a Year at 62? Yes, It’s Possible (No Calcium Supplements Needed!) ← nori was an important part of the diet enjoyed here
What is nori?
Nori is a seaweed, but that can mean lots of different things. In nori’s case, it’s an aggregate of several kinds of red algae that clump together in the sea.
When dried and/or toasted (which processes improve* the nutritional value rather than diminishing it, by the way), it looks dark green or dark purple to black in color.
*Effects of pan- and air fryer-roasting on volatile and umami compounds and antioxidant activity of dried laver (Porphyra dentata) ← this is nori, by another name
If you enjoy sushi, nori is the dark flat sheety stuff that other things are often wrapped in.
The plant that has animal nutrients
As established in the head-to-head we linked above, nori is a nutritional powerhouse. But not only is it very full of the perhaps-expected vitamins and minerals, it also contains:
Omega-3 fatty acids, including EPA, which plants do not normally have (plants usually have just ALA, which the body can convert into other forms including EPA). While ALA is versatile, having EPA in food saves the body the job of converting it, and thus makes it more readily bioavailable. For more on the benefits of this, see:
What Omega-3 Fatty Acids Really Do For Us
Iodine, which land plants don’t generally have, but seaweed usually does. However, nori contains less iodine than other kinds of seaweed, which is (counterintuitively) good, since other kinds of seaweed often contain megadoses that go too far the other way and can cause different health problems.
- Recommended daily amount of iodine: 150µg ← note that’s micrograms, not milligrams
- One 10g serving of dried nori contains: 232µg ← this is good
- Tolerable daily upper limit of iodine: 1,100µg (i.e: 1.1mg)
- One 10g serving of dried kombu (kelp) contains: 13,270µg (i.e: 13.3mg) ← this is far too much; not good!
So: a portion of nori puts us into the healthiest spot of the range, whereas a portion of another example seaweed would put us nearly 13x over the tolerable upper limit.
For why this matters, see:
- 8 Signs Of Iodine Deficiency You Might Not Expect
- Foods For Managing Hypothyroidism (incl. Hashimoto’s)
- Eat To Beat Hyperthyroidism!
As you might note from the mentions of both hypo- and hyperthyroidism, (which are exacerbated by too little and too much iodine, respectively) hitting the iodine sweet spot is important, and nori is a great way to do that.
Vitamin B12, again not usually found in plants (most vegans supplement, often with nutritional yeast, which is technically neither an animal nor a plant). However, nori scores even higher:
Vitamin B12-Containing Plant Food Sources for Vegetarians
Beyond nutrients
Nori is also one of the few foods that actually live up the principle of a “detox diet”, as it can help remove toxins such as dioxins:
Detox diets for toxin elimination and weight management: a critical review of the evidence
It’s also been…
❝revealed to have anti-aging, anti-cancer, anti-coagulant, anti-inflammatory, anti-microbial, anti-oxidant, anti-diabetic, anti-Alzheimer and anti-tuberculose activities.❞
~ Dr. Şükran Çakir Arica et al.
Read: A study on the rich compounds and potential benefits of algae: A review
(for this to make sense you will need to remember that nori is, as we mentioned, an aggregate of diverse red algae species; in that paper, you can scroll down to Table 1, and see which species has which qualities. Anything whose name starts with “Porphyra” or “Porphridum” is found in nori)
Is it safe?
Usually! There are two potential safety issues:
- Seaweed can, while it’s busy absorbing valuable minerals from the sea, also absorb heavy metals if there are such pollutants in the region. For this reason, it is good to buy a product with trusted certifications, such that it will have been tested for such along the way.
- Seaweed can, while it’s busy absorbing things plants don’t usually have from the sea, also absorb allergens from almost-equally-small crustaceans. So if you have a seafood allergy, seaweed could potentially trigger that.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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The Gym For Your Mental Health
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Getting The Most Out Of Therapy
If you’ve never had therapy, what image do you have of it? Perhaps you imagine a bearded and bespectacled man in a suit, impassively making notes on a clipboard. Perhaps you imagine an empathetic woman, with tissues and camomile tea on standby.
The reality is: the experience of therapy can vary, a lot.
In its results, too! Sometimes we may try therapy and think “well that was a waste of time and money”. Sometimes we may try therapy and it’ll change our life.
So… Is there any way to make it less of a lottery?
First: knowledge is power
And while the therapist-client relationship certainly shouldn’t be a power struggle, you do want to be empowered.
So, read about different styles of therapy, and also, read some how-to guides for self-therapy. We’ve recommended some before in previous editions of 10almonds; you can check those books out here:
- How to Be Your Own Therapist: Boost your mood and reduce your anxiety in 10 minutes a day – by Owen O’Kane
- You Are the One You’ve Been Waiting For: Applying Internal Family Systems to Intimate Relationships – by Dr. Richard Schwartz
- DBT Made Simple: A Step-by-Step Guide to Dialectical Behavior Therapy – by Sheri van Dijk
- How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self – by Dr. Nicole LaPera
This will serve two purposes:
- You’ll know what to expect out of a therapist
- You can more efficiently “get to work” in therapy
It also, of course, could help you already, without even going to therapy!
Second: begin with the end in mind
A person who does not know what they want to get out of therapy, will likely not get much out of therapy. Or rather, their first task will be to figure that out. So, figure it out in advance, if you can.
Maybe you have a problem that has a specific name, for example poor self-esteem, anxiety, stress, depression, trauma, neuroticism, phobia, etc.
This isn’t Alcoholics Anonymous, and in this case you don’t want a lifetime of “Hello, my name is ______ and I have ______”, if you can help it.
So, what do you want?
- Maybe you want to be able to go to social events without feeling anxious
- Maybe you want your relationship(s) to be more secure and fulfilling
- Maybe you want to no longer have nightmares about that traumatic thing
- Maybe you want to be able to greet each day’s tasks with confidence and without overwhelm
…etc.
A good therapist will help you to set such goals (if you haven’t already), and attain them.
If you’re going the self-therapy route, then this is your job now!
It will probably start with the question: imagine that everything currently troubling you is now healed.
What would that look like, to you?
Third: get a good match for you
Unless you are going entirely the self-therapy route (which can work for some), you will want a therapist who’s a good match for you.
It may take a degree of “suck it and see” trial runs before you find the right one, but that takes time and money, so you’ll want to streamline the process as much as you can. If you do this well, you may be able to find a good therapist for you first time.
For this, personal recommendations (such as from friends) may help more than exmaining academic and institutional affiliations.
Yes, you want a well-qualified therapist who is a member in good standing of a respectable regulated body… but whether your therapist is easy for you to “get on with” will matter at least as much as whether their approach is psychodynamic, or 4th wave CBT, or IFS, or whatever seems popular in your time and place.
Bear in mind:
- Some therapists are specialized in helping with some kinds of things and not others. It will obviously help if the therapist you choose is specialized in the thing you are seeking help for.
- Some therapists may be able to relate to you better (or not), based on simple factors of who they are. To this end, while your therapist certainly doesn’t have to be a mirror image of you, factors like age, gender, race, etc can be relevant and may be worth considering, depending on what you are seeking help with, and what factors impact that thing.
Prefer keeping things to yourself?
Therapy isn’t for everyone, but having a good relationship with oneself definitely is. You might want to invest in one of the books whose reviews we linked above, and you might also get value from previous Psychology Sunday articles, which you can find in our archive (every seventh edition here has a Psychology Sunday main feature):
Click Here To Check Out The 10almonds Archive
To borrow the catchphrase of Dr. Kirk Honda (a therapist and therapy educator with decades of experience):
❝Take care of yourself, because you deserve it; you really, really do.❞
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