Stay off My Operating Table – by Dr. Philip Ovadia

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With heart disease as the #1 killer worldwide, and 88% of adults being metabolically unhealthy (leading cause of heart disease), this is serious!

Rather than taking a “quick fix” advise-and-go approach, Dr. Ovadia puts the knowledge and tools in our hands to do better in the long term.

As a heart surgeon himself, his motto here is:

❝What foods to put on your table so you don’t end up on mine❞

There’s a lot more to this book than the simple “eat the Mediterranean diet”:

  • While the Mediterranean diet is generally considered the top choice for heart health, he also advises on how to eat healthily on all manner of diets… Carnivore, Keto, Paleo, Atkins, Gluten-Free, Vegan, you-name-it.
  • A lot of the book is given to clearing up common misconceptions, things that sounded plausible but are just plain dangerous. This information alone is worth the price of the book, we think.
  • There’s also a section given over to explaining the markers of metabolic health, so you can monitor yourself effectively
  • Rather than one-size-fits-all, he also talks about common health conditions and medications that may change what you need to be doing
  • He also offers advice about navigating the health system to get what you need—including dealing with unhelpful doctors!

Bottom line: A very comprehensive (yet readable!) manual of heart health.

Get your copy of Stay Off My Operating Table from Amazon today!

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    Healthy homemade flatbreads in minutes! Here’s a quick, easy, and nutritious recipe to elevate your meals.

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  • An unbroken night’s sleep is a myth. Here’s what good sleep looks like

    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.

    What do you imagine a good night’s sleep to be?

    Often when people come into our sleep clinic seeking treatment, they share ideas about healthy sleep.

    Many think when their head hits the pillow, they should fall into a deep and restorative sleep, and emerge after about eight hours feeling refreshed. They’re in good company – many Australians hold the same belief.

    In reality, healthy sleep is cyclic across the night, as you move in and out of the different stages of sleep, often waking up several times. Some people remember one or more of these awakenings, others do not. Let’s consider what a healthy night’s sleep looks like.

    Bricolage/Shutterstock

    Sleep cycles are a roller-coaster

    As an adult, our sleep moves through different cycles and brief awakenings during the night. Sleep cycles last roughly 90 minutes each.

    We typically start the night with lighter sleep, before moving into deeper sleep stages, and rising again into rapid eye movement (REM) sleep – the stage of sleep often linked to vivid dreaming.

    If sleeping well, we get most of our deep sleep in the first half of the night, with REM sleep more common in the second half of the night.

    An older man sleeps peacefully in bed.
    Deepest sleep usually happens during the first half of the night. Verin/Shutterstock

    Adults usually move through five or six sleep cycles in a night, and it is entirely normal to wake up briefly at the end of each one. That means we might be waking up five times during the night. This can increase with older age and still be healthy. If you’re not remembering these awakenings that’s OK – they can be quite brief.

    What does getting a ‘good’ sleep actually mean?

    You’ll often hear that adults need between seven and nine hours of sleep per night. But good sleep is about more than the number of hours – it’s also about the quality.

    For most people, sleeping well means being able to fall asleep soon after getting into bed (within around 30 minutes), sleeping without waking up for long periods, and waking feeling rested and ready for the day.

    You shouldn’t be feeling excessively sleepy during the day, especially if you’re regularly getting at least seven hours of refreshing sleep a night (this is a rough rule of thumb).

    But are you noticing you’re feeling physically tired, needing to nap regularly and still not feeling refreshed? It may be worthwhile touching base with your general practitioner, as there a range of possible reasons.

    Common issues

    Sleep disorders are common. Up to 25% of adults have insomnia, a sleep disorder where it may be hard to fall or stay asleep, or you may wake earlier in the morning than you’d like.

    Rates of common sleep disorders such as insomnia and sleep apnoea – where your breathing can partially or completely stop many times during the night – also increase with age, affecting 20% of early adults and 40% of people in middle age. There are effective treatments, so asking for help is important.

    Beyond sleep disorders, our sleep can also be disrupted by chronic health conditions – such as pain – and by certain medications.

    There can also be other reasons we’re not sleeping well. Some of us are woken by children, pets or traffic noise during the night. These “forced awakenings” mean we may find it harder to get up in the morning, take longer to leave bed and feel less satisfied with our sleep. For some people, night awakenings may have no clear cause.

    A good way to tell if these awakenings are a problem for you is by thinking about how they affect you. When they cause feelings of frustration or worry, or are impacting how we feel and function during the day, it might be a sign to seek some help.

    Weary woman leans against a pole in an empty train carriage.
    If waking up in the night is interfering with your normal day-to-day activities, it may indicate a problem. BearFotos/Shutterstock

    We also may struggle to get up in the morning. This could be for a range of reasons, including not sleeping long enough, going to bed or waking up at irregular times – or even your own internal clock, which can influence the time your body prefers to sleep.

    If you’re regularly struggling to get up for work or family needs, it can be an indication you may need to seek help. Some of these factors can be explored with a sleep psychologist if they are causing concern.

    Can my smart watch help?

    It is important to remember sleep-tracking devices can vary in accuracy for looking at the different sleep stages. While they can give a rough estimate, they are not a perfect measure.

    In-laboratory polysomnography, or PSG, is the best standard measure to examine your sleep stages. A PSG examines breathing, oxygen saturation, brain waves and heart rate during sleep.

    Rather than closely examining nightly data (including sleep stages) from a sleep tracker, it may be more helpful to look at the patterns of your sleep (bed and wake times) over time.

    Understanding your sleep patterns may help identify and adjust behaviours that negatively impact your sleep, such as your bedtime routine and sleeping environment.

    And if you find viewing your sleep data is making you feel worried about your sleep, this may not be useful for you. Most importantly, if you are concerned it is important to discuss it with your GP who can refer you to the appropriate specialist sleep health provider.

    Amy Reynolds, Associate Professor in Clinical Sleep Health, Flinders University; Claire Dunbar, Research Associate, Sleep Health, Flinders University; Gorica Micic, Postdoctoral Research Fellow, Clinical Psychologist, Flinders University; Hannah Scott, Research Fellow in Sleep Health, Flinders University, and Nicole Lovato, Associate Professor, Adelaide Institute for Sleep Health, Flinders University

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

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  • The Couple’s Guide to Thriving with ADHD – by Melissa Orlov and Nancie Kohlenberger

    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.

    ADHD (what a misleadingly-named condition) is most often undiagnosed in adults, especially older adults, and has far-reaching effects. This book explores those!

    Oftentimes ADHD is not a deficit of attention, it’s just a lack of choice about where one’s attention goes. And the H? It’s mostly not what people think it is. The diagnostic criteria have moved far beyond the original name.

    But in a marriage, ADHD symptoms such as wandering attention, forgetfulness, impulsiveness, and a focus on the “now” to the point of losing sight of the big picture (the forgotten past and the unplanned future), can cause conflict.

    The authors write in a way that is intended for the ADHD and/or non-ADHD partner to read, and ideally, for both to read.

    They shine light on why people with or without ADHD tend towards (or away from) certain behaviours, what miscommunications can arise, and how to smooth them over.

    Best of all, an integrated plan for getting you both on the same page, so that you can tackle anything that arises, as the diverse team (with quite different individual strengths) that you are.

    Bottom line: if you or a loved one has ADHD symptoms, this book can help you navigate and untangle what can otherwise sometimes get a little messy.

    Click here to check out The Couple’s Guide to Thriving with ADHD, and learn how to do just that!

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  • Considering taking Wegovy to lose weight? Here are the risks and benefits – and how it differs from Ozempic

    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 weight-loss drug Wegovy is now available in Australia.

    Wegovy is administered as a once-weekly injection and is approved specifically for weight management. It’s intended to be used in combination with a reduced-energy diet and increased physical activity.

    So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks – and costs – for those who use it?

    Let’s look at what the science says.

    Halfpoint/Shutterstock

    What is Wegovy?

    Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your body’s own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.

    Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you haven’t eaten.

    Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. That’s why semaglutides have been used for several years to treat type 2 diabetes.

    Pack of Wegovy injections
    Wegovy is self-injected once a week. S Becker/Shutterstock

    How does Wegovy differ from Ozempic?

    Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. They’re made by the same pharmaceutical company, Novo Nordisk.

    But there are two differences:

    1) They are approved for two different (but related) reasons.

    In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.

    Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.

    Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.

    2) They are both injected but come in different strengths.

    Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.

    Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.

    While it’s unknown what the impact of Wegovy’s introduction will be on Ozempic’s availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.

    Is Wegovy effective for weight loss?

    Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.

    A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.

    For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.

    Man leans against a bridge rail
    Wegovy can help people lose weight and maintain their weight loss – while they take the drug. Mladen Mitrinovic/Shutterstock

    What are the side effects of Wegovy?

    The most common side effects are nausea and vomiting.

    However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.

    In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).

    Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.

    Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.

    Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.

    There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we don’t know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.

    Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions – not very enjoyable for people and their loved ones.

    How can people access Wegovy?

    Wegovy is available for purchase at pharmacists with a prescription from a doctor.

    But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.

    If you’re considering Wegovy, make an appointment with your doctor for individual advice.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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Related Posts

  • Sarah Raven’s Garden Cookbook – by Sarah Raven
  • Entertaining Harissa Traybake

    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.

    No, it’s not entertaining in the sense that it will tell you jokes or perhaps dance for you, but rather: it can be easily prepared in advance, kept in the fridge for up to 3 days, and reheated when needed as part of a spread when entertaining, leaving you more time to spend with your houseguests

    Aside from its convenience, it is of course nutritious and delicious:

    You will need

    • 14 oz cherry tomatoes
    • 2 cans chickpeas, drained and rinsed (or 2 cups cooked chickpeas, drained and rinsed)
    • 2 eggplants, cut into ¾” cubes
    • 1 red onion, roughly chopped
    • 1 bulb garlic
    • 2 tbsp extra virgin olive oil
    • 1 tbsp harissa paste
    • 1 tbsp ras el-hanout
    • 1 tsp MSG or 2 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 400℉ / 200℃

    2) Mix the onion, eggplant, and garlic (whole cloves; just peel them and put them in) with the olive oil in a mixing bowl, ensuring everything is coated evenly.

    3) Add in 1 tbsp of the harissa paste, 1 tbsp of the ras-el hanout, and half of the MSG/salt, and again mix thoroughly to coat evenly.

    4) Bake in the oven, in a walled tray, for about 30 minutes, giving things a stir/jiggle halfway through to ensure they cook evenly.

    5) Add the cherry tomatoes to the tray, and return to the oven for another 10 minutes.

    6) Mix the chickpeas with the other 1 tbsp of the harissa paste, the other 1 tbsp of the ras-el hanout, and the other half of the MSG/salt, and add to the tray, returning it to the oven for a final 10 minutes.

    7) Serve hot, or set aside for later, refrigerating once cool enough to do so. When you do serve, we recommend serving with a yogurt, cucumber, and mint dip, and perhaps flatbreads (you can use our Healthy Homemade Flatbreads recipe):

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • The SharpBrains Guide to Brain Fitness – by Alvaro Fernandez et al.

    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 say “et al.” in the by-line, because this one has a flock of authors, including Dr. Pascale Michelon, Dr. Sandra Bond Chapman, Dr. Elkehon Goldberg, and various others if we include the foreword, introduction, etc.

    This is relevant, because those who contributed to the meat of the book (i.e., those listed above), it makes the work a lot more scientifically reliable; one skilled science writer might make a mistake; it’s much less likely to make it through to publication when there are a bevy of doctors in the mix, each staking their reputation on the book’s content, and thus having a vested interest in checking each other’s work as well as their own.

    As for what this multidisciplinary team have to offer? The book covers such things as:

    • how the brain works (especially the possibilities of neuroplasticity), and what that means for such things as memory and attention
    • being “a coach not a patient”; i.e., being active rather than passive in one’s approach to brain health
    • the relevance of physical exercise, how much, and what kind
    • the relevance (and limitations) of diet choices for brain health
    • the relevance of such things as learning new languages and musical training
    • the relevance of social engagement, and how some (but not all) social engagement can boost cognition
    • methods for managing stress and building resilience to same (critical for maintaining a healthy brain)
    • “cross-fit for your brain”, that is to say, a multi-vector collection of tools to explore, ranging from meditation to CBT to biofeedback and more.

    The style is pop-science without being sensationalist, just communicating ideas clearly, with enough padding to feel casual, and not like a dense read. Importantly, it’s also practical and applicable too, which is something we always look for here.

    Bottom line: if you’d like to be given a good overview of what things work (and how much they can be expected to work), along with a good framework to put that knowledge into practice, then this is a great book for you.

    Click here to check out The SharpBrains Guide to Brain Fitness, and optimize your brain health and performance!

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  • Dandelion Greens vs Collard Greens – Which is Healthier?

    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.

    Our Verdict

    When comparing dandelion greens to collard greens, we picked the dandelion greens.

    Why?

    Collard greens are great—they even beat kale in one of our previous “This or That” articles!—but dandelion greens simply pack more of a nutritional punch:

    In terms of macros, dandelions have slightly more carbs (+3g/100g) for the same protein and fiber, and/but the glycemic index is equal (zero), so those carbs aren’t anything to worry about. Nobody is getting metabolic disease by getting their carbs from dandelion leaves. In short, we’re calling it a tie on macros, though it could nominally swing either way if you have an opinion (one way or the other) about the extra 3g of carbs.

    In the category of vitamins, things are more exciting: dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, B9, C, E, and K, while collard greens have more vitamin B5. An easy and clear win for dandelions.

    Looking at the minerals tells a similar story; dandelion greens have much more calcium, copper, iron, magnesium, phosphorus, potassium, and zinc, while collard greens have slightly more manganese. Another overwhelming win for dandelions.

    One more category, polyphenols. We’d be here until next week if we listed all the polyphenols that dandelion greens have, but suffice it to say, dandelion greens have a total of 385.55mg/100g polyphenols, while collard greens have a total of 0.08mg/100g polyphenols. Grabbing a calculator, we see that this means dandelions have more than 4819x the polyphenol content that collard greens do.

    So, “eat leafy greens” is great advice, but they are definitely not all created equal!

    Let us take this moment to exhort: if you have any space at home where you can grow dandelions, grow them!

    Not only are they great for pollinators, but also they beat the collard greens that beat kale. And you can have as much as you want, for free, right there.

    Want to learn more?

    You might like to read:

    Collard Greens vs Kale – Which is Healthier?

    Enjoy!

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    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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