Spoon-Fed – by Dr. Tim Spector

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Dr. Spector looks at widespread beliefs about food, and where those often scientifically disproven beliefs come from. Hint, there’s usually some manner of “follow the money”.

From calorie-counting to cholesterol content, from fish to bottled water, to why of all the people who self-report having an allergy, only around half turn out to actually have one when tested, Dr. Spector sets the record straight.

The style is as very down-to-earth and not at all self-aggrandizing; the author acknowledges his own mistakes and limitations along the way. In terms of pushing any particular agenda, his only agenda is clear: inform the public about bad science, so that we demand better science going forwards. Along the way, he gives us lots of information that can inform our personal health choices based on better science than indiscriminate headlines wildly (and sometimes intentionally) misinterpreting results.

Read this book, and you may find yourself clicking through to read the studies for yourself, next time you see a bold headline.

Bottom line: this book looks at a lot of what’s wrong with what a lot of people believe about healthy eating. Regular 10almonds readers might not find a lot that’s new here, but it could be a great gift for a would-be health-conscious friend or relative

Click here to check out Spoon-Fed, and bust some myths!

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  • Resveratrol & Healthy Aging
    Resveratrol, found in red grapes and wine, is often praised for its heart-healthy benefits. However, the amount in wine is not enough, so supplements are available. Consult your doctor before taking them.

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  • Hardcore Self Help: F**k Anxiety – by Dr. Robert Duff

    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.

    We’ve reviewed other anxiety books before, so what makes this one different? Mostly, it’s the style.

    Aside from swearing approximately once every two lines (so you might want to skip this one if that would bother you), Dr. Duff’s writing is very down-to-earth in other ways too, making it unpretentiously comfortable and accessible without failing to draw upon the wealth of good-practice, evidence-based advice he has to offer.

    To that end, he talks about what anxiety is and isn’t, and goes over various approaches, explaining them in a “about” fashion, and also a “how to” fashion, covering areas such as CBT, somatic therapies, social support, when talk therapy is most likely to help.

    The book is a quick read (a modest 74 pages), and it’s refreshing that it hasn’t been padded unnecessarily, unlike a lot of books that could have been a fraction of the size without losing value.

    Bottom line: if you (or perhaps someone you care about) would benefit from a straight-to-the-point, no-BS approach to dealing with anxiety (that’s actually evidence-based, not just a “get over it” dismissal), then this is the book for you.

    Click here to check out Hardcore Self Help: F**k Anxiety, and indeed do just that!

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  • 3 Medical Routines That Older People May Not Need

    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.

    Enough time had passed since the patient’s previous colonoscopy that she met the criteria to undergo another, said Steven Itzkowitz, a gastroenterologist at the Icahn School of Medicine at Mount Sinai in New York.

    She was in “reasonably good health,” and the risks of the procedure — bleeding, reaction to anesthesia, perforation of her colon — were fairly low. But she was 85. And she would need to briefly discontinue the blood thinners she took because of the cardiac stents keeping her arteries open; doing so could increase the risks.

    Had Itzkowitz and his patient faced this decision five years ago, he might have scheduled the screening “without even thinking about it,” he said. But recent research has shown again that the benefits of a repeat colonoscopy are slim after age 75.

    Now, he said, “I’m saying to myself, ‘What are we accomplishing here?’”

    He’s not the only doctor — or patient — having second thoughts. The risks and benefits of common screenings, procedures, and drugs add up differently at advanced ages, and research continues to point out fresh examples of some that may become unnecessary.

    Recently, investigators have taken on questions about common skin lesions that probably don’t need to be removed, a widely used thyroid medication that many older patients can safely discontinue, and colonoscopies that reduce colon cancer mortality so slightly that the risks may outweigh the benefits.

    Ugly but Probably Harmless

    The reddened or rough patches on the skin are called, in doctor-speak, actinic keratoses. Because they result from long-term sun exposure, they usually appear on faces, scalps, forearms, and the backs of hands.

    Such lesions appear most commonly on older patients. One large study of traditional Medicare beneficiaries found that over a five-year period, almost 30% were diagnosed with an actinic keratosis. Then what?

    “The vast majority of the time, they’re removed,” said Allison Billi, a dermatologist at the University of Michigan and an author of a recent commentary on the topic in JAMA Internal Medicine. That typically involves cryosurgery (freezing with liquid nitrogen), topical creams, or laser therapy.

    The rationale: The patches could become cancerous. But “for the average patient with no history of skin cancer, there is less than a 1-in-1,000 chance of it progressing to skin cancer,” Billi said, citing a 2013 meta-analysis. The lesions are far more likely to disappear on their own.

    “The treatment may be more burdensome than the condition itself,” she added. Removal “is actually extremely painful, both during and after.” It can cause swelling, irritation, and lasting discoloration.

    Besides, an actinic keratosis will probably reappear, or new ones will emerge. “This is a chronic condition,” Billi said.

    She has proposed active surveillance, instead: Primary care doctors could observe the lesions annually for warning signs like bleeding, pain, or rapid growth, which might warrant removal. But “in many cases, it’s not necessary,” she said. “We don’t always need to do everything we can do.”

    She does recommend using sunscreen, however.

    Questionable Treatment

    Patients take levothyroxine, one of the world’s most frequently prescribed drugs, when their thyroid glands can’t produce sufficient thyroid hormone.

    With this condition, called hypothyroidism, “people gain weight. They have less energy. Their hair and skin are dry,” explained Jacobijn Gussekloo, a primary care doctor and researcher at Leiden University Medical Center in the Netherlands. “Everything slows down.”

    Doctors also increasingly prescribe it for a borderline condition called subclinical hypothyroidism, which usually causes no symptoms but can progress to hypothyroidism.

    Most patients take the drug for life — but do they have to? Gussekloo’s team has found that in many older adults with subclinical hypothyroidism, hormone levels normalize on their own.

    The researchers have also reported that among older people with the condition, levothyroxine had no effect on symptoms and “no apparent benefit.”

    Like any drug, it can also cause harm. It may interact with other medications that older patients typically take. Moreover, “it requires frequent lab tests and follow-ups, more visits and expense,” said Maria Papaleontiou, an endocrinologist at the University of Michigan and an author of an editorial in JAMA accompanying the latest Dutch study.

    “In high doses, it can cause hyperthyroidism, which can lead to cardiac arrhythmias and bone loss,” she added. Patients taking it also have to adjust their diets and meal schedules.

    To determine whether some patients could stop taking levothyroxine, the Dutch researchers devised a protocol that gradually reduced doses over 30 weeks, with ongoing lab testing and consultations with doctors.

    After a year, a quarter of the 370 participants, all over 60, had discontinued the drug while maintaining healthy thyroid function. Most had been on lower doses to begin with.

    Patients shouldn’t stop levothyroxine on their own, Papaleontiou cautioned. Discontinuation requires tapering off gradually, with testing and monitoring. Some patients will always need the drug.

    But it appears that “a select group of adults over 60 may not require this treatment lifelong,” Papaleontiou said.

    A Screening With Risks

    The question of when older patients can safely stop screening for colon cancer has prompted years of debate. The influential U.S. Preventive Services Task Force gives the screening a lukewarm C rating after age 76, calling the benefit “small.”

    Yet almost 60% of older patients who have had previous colonoscopies and face limited life expectancies (less than five years) are advised to undergo another screening, a 2023 study found.

    As a gastroenterologist at the University of California-San Diego, Samir Gupta regularly encounters this issue with older patients. “I know they really have a low risk of colon cancer, and I’m putting them through more risk,” he said.

    The risk of complications following a colonoscopy rise with age. One study found that nearly 7% of patients over 75 had a hospitalization or emergency room visit within a month of the procedure.

    Is it worth it? Gupta is the lead author of a new study of almost 92,000 Veterans Affairs patients over 75 who had previous colonoscopies. In about 28%, the procedure had found an adenoma, a type of polyp that can become cancerous. Though only a small fraction do, gastroenterologists generally remove them.

    The researchers found that after 10 years, veterans with a previous adenoma were more likely to develop colon cancer than those without one, though the rate was extremely low in both groups.

    But just 0.5% — yes, one-half of 1% — of those with a previous adenoma died of colon cancer, compared with 0.4% of those without one. “A tiny difference,” Gupta said.

    Both groups were dwarfed by the number of veterans — almost half — who died within the decade of other causes.

    “Even if the procedure goes well, you’ll either find nothing or you’ll find something that’s not going to have real impact on your longevity,” said Itzkowitz, an author of an editorial published alongside the study.

    Yet he has found that many patients who have had polyps removed want to continue colonoscopies.

    It is hard to shift established medical norms. Efforts to “deprescribe” drugs can meet with opposition from both patients and health care professionals.

    Many older women continue having mammograms past the point of documented benefit, and older men often undergo prostate cancer screening beyond the recommended age.

    Colonoscopies are less pleasant, so perhaps older patients will be glad to forgo them. “Even with polyps, the chance of dying from colon cancer is so low compared to everything else that can get you,” Itzkowitz said.

    So he told his 85-year-old patient that she could skip another colonoscopy. She seemed pleased.

    The New Old Age is produced through a partnership with The New York Times.

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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  • Small Pleasures – by Ryan Riley

    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.

    When Hippocrates said “let food be thy medicine, and let medicine be thy food”, he may or may not have had this book in mind.

    In terms of healthiness, this one’s not the very most nutritionist-approved recipe book we’ve ever reviewed. It’s not bad, to be clear!

    But the physical health aspect is secondary to the mental health aspects, in this one, as you’ll see. And as we say, “mental health is also just health”.

    The book is divided into three sections:

    1. Comfort—for when you feel at your worst, for when eating is a chore, for when something familiar and reassuring will bring you solace. Here we find flavor and simplicity; pastas, eggs, stews, potato dishes, and the like.
    2. Restoration—for when your energy needs reawakening. Here we find flavors fresh and tangy, enlivening and bright. Things to make you feel alive.
    3. Pleasure—while there’s little in the way of health-food here, the author describes the dishes in this section as “a love letter to yourself; they tell you that you’re special as you ready yourself to return to the world”.

    And sometimes, just sometimes, we probably all need a little of that.

    Bottom line: if you’d like to bring a little more joie de vivre to your cuisine, this book can do that.

    Click here to check out Small Pleasures, and rekindle joy in your kitchen!

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  • Why Your Dry Skin Gets Worse in Summer (Aside From The Obvious)

    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. Andrea Suarez, dermatologists, talks about considerations that many overlook:

    More than one way to dry out

    Some things are obvious. For example, UV radiation damages your skin barrier, lowers ceramide levels, increases water loss, and makes your skin more prone to dryness. Sunburn further weakens the barrier and should be treated with gentle, lightweight moisturizers while healing.

    Also, wearing less clothing during summer allows more water to evaporate from your skin, contributing to dryness too. Lightweight, breathable long sleeves and trousers can help retain moisture while protecting against the sun.

    Some things, most people won’t think about; for example, how sweat is salty water, which is the opposite of moisturizing. As it evaporates, it pulls water from your skin, increasing dryness and irritation. Sweat combined with friction also damages your skin barrier and can trigger eczema flare-ups as well.

    As for what you can do about that, it’s recommended to rinse your skin with cool water as soon as possible after exercise or outdoor activities to remove sweat, cool your body, and reduce irritation. A full shower is not always necessary, but definitely helps. Of course, antiperspirants can help too, as can including lotions designed for your hands and feet, which can reduce sweating and thus additionally help prevent dyshidrotic eczema flare-ups.

    Aside from that, all the usual advice goes: wear sunscreen, cover up to whatever extent is comfortable, wash away sweat as necessary, and of course moisturize. And hydrate (yourself, in general, i.e. drink water, or better yet, eat generously water-containing foods like grapes, melon, cucumber, etc)!

    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:

    Beyond Sunscreen: The Ultimate Guide To Photoprotection For Your Skin

    Take care!

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  • Body by Science – by Dr. Doug McGuff & John Little

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    The idea that you’ll get a re-sculpted body at 12 minutes per week is a bold claim, isn’t it? Medical Doctor Doug McGuff and bodybuilder John Little team up to lay out their case. So, how does it stand up to scrutiny?

    First, is it “backed by rigorous research” as claimed? Yes… with caveats.

    The book uses a large body of scientific literature as its foundation, and that weight of evidence does support this general approach:

    • Endurance cardio isn’t very good at burning fat
    • Muscle, even just having it without using it much, burns fat to maintain it
    • To that end, muscle can be viewed as a fat-burning asset
    • Muscle can be grown quickly with short bursts of intense exercise once per week

    Why once per week? The most relevant muscle fibers take about that long to recover, so doing it more often will undercut gains.

    So, what are the caveats?

    The authors argue for slow reps of maximally heavy resistance work sufficient to cause failure in about 90 seconds. However, most of the studies cited for the benefits of “brief intense exercise” are for High Intensity Interval Training (HIIT). HIIT involves “sprints” of exercise. It doesn’t have to be literally running, but for example maxing out on an exercise bike for 30 seconds, slowing for 60, maxing out for 30, etc. Or in the case of resistance work, explosive (fast!) concentric movements and slow eccentric movements, to work fast- and slow-twitch muscle fibers, respectively.

    What does this mean for the usefulness of the book?

    • Will it sculpt your body as described in the blurb? Yes, this will indeed grow your muscles with a minimal expenditure of time
    • Will it improve your body’s fat-burning metabolism? Yes, this will indeed turn your body into a fat-burning machine
    • Will it improve your “complete fitness”? No, if you want to be an all-rounder athlete, you will still need HIIT, as otherwise anything taxing your under-worked fast-twitch muscle fibers will exhaust you quickly.

    Bottom line: read this book if you want to build muscle efficiently, and make your body more efficient at burning fat. Best supplemented with at least some cardio, though!

    Click here to check out Body by Science, and get re-sculpting yours!

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  • How A Broken Heart Affects Your Body

    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.

    Grief is not just in your head—where there are emotions there are neurotransmitters, where there are neurotransmitters there are systemic effects, and that’s without getting started on the behavioral changes that can impact health.

    And yes, one can die of it:

    At the heart of the matter

    Studies of older couples have found that the surviving spouse’s risk of death can increase by up to 90% during the first 3 months after their partner dies, with some couples dying only days or weeks apart.

    There are various possible reasons: severe grief and depression are linked to higher levels of inflammatory proteins, which may weaken your immune system, while depression can also make it harder to maintain everyday health habits

    It can also be possible that the longing to be with one’s partner has a logical direction to take, when one’s beloved is dead (writer’s note: as a widow, I know that feeling, and in the worst of my grief it was stronger than I care to put into words, but I also had an important reason to live, hence still being around to write about it).

    Back to more biological threats, sometimes even they can be quite dramatic: takotsubo cardiomyopathy, also called stress cardiomyopathy or broken heart syndrome, is a condition in which intense emotions can directly threaten your life; Japanese doctors first described the condition in 1990, naming it after a Japanese octopus trap because the left ventricle balloons into a similar shape. It then fills with pooled blood and expands, reducing its ability to pump blood effectively.

    For that one, postmenopausal women appear to be at the greatest risk, likely because of declining estrogen levels, since estrogen is cardioprotective.

    Most people survive it, but it has around a 5% incident rate of (usually fatal) cardiac arrest.

    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:

    What Grief Does To Your Body (And How To Manage It) ← our own main feature on this topic

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