Staying Alive – by Dr. Jenny Goodman

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.

A lot of “healthy long life” books are science-heavy to the point of being quite challenging to read—they become excellent reference sources, but not exactly “curl up in the armchair” books.

Dr. Goodman writes in a much more reader-friendly fashion, casual yet clear.

She kicks off with season-specific advice. What does that mean? Basically, our bodies need different things at different times of year, and we face different challenges to good health. We may ignore such at our peril!

After a chapter for each of the four seasons (assuming a temperate Northern Hemisphere climate), she goes on to cover the seasons of our life. Once again, our bodies need different things at different times in our life, and we again face different challenges to good health!

There’s plenty of “advice for all seasons”, too. Nutritional dos and don’t, and perennial health hazards to avoid.

As a caveat, she does also hold some unscientific views that may be skipped over. These range from “plant-based diets aren’t sustainable” to “this detox will get rid of heavy metals”. However, the value contained in the rest of the book is more than sufficient to persuade us to overlook those personal quirks.

In particular, she offers very good advice on overcoming cravings (and distinguishing them from genuine nutritional cravings), and taking care of our “trillions of tiny companions” (beneficial gut microbiota) without nurturing Candida and other less helpful gut flora and fauna.

In short, a fine lot of information in a very readable format.

Order your copy of “Staying Alive” from Amazon today!

Don’t Forget…

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

Recommended

  • The Comfort Zone – by Kristen Butler
  • Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve
    Tight hamstrings or a sciatic snag? Find relief with simple at-home techniques and know when to consult your doctor for severe conditions.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Traveling To Die: The Latest Form of Medical Tourism

    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.

    In the 18 months after Francine Milano was diagnosed with a recurrence of the ovarian cancer she thought she’d beaten 20 years ago, she traveled twice from her home in Pennsylvania to Vermont. She went not to ski, hike, or leaf-peep, but to arrange to die.

    “I really wanted to take control over how I left this world,” said the 61-year-old who lives in Lancaster. “I decided that this was an option for me.”

    Dying with medical assistance wasn’t an option when Milano learned in early 2023 that her disease was incurable. At that point, she would have had to travel to Switzerland — or live in the District of Columbia or one of the 10 states where medical aid in dying was legal.

    But Vermont lifted its residency requirement in May 2023, followed by Oregon two months later. (Montana effectively allows aid in dying through a 2009 court decision, but that ruling doesn’t spell out rules around residency. And though New York and California recently considered legislation that would allow out-of-staters to secure aid in dying, neither provision passed.)

    Despite the limited options and the challenges — such as finding doctors in a new state, figuring out where to die, and traveling when too sick to walk to the next room, let alone climb into a car — dozens have made the trek to the two states that have opened their doors to terminally ill nonresidents seeking aid in dying.

    At least 26 people have traveled to Vermont to die, representing nearly 25% of the reported assisted deaths in the state from May 2023 through this June, according to the Vermont Department of Health. In Oregon, 23 out-of-state residents died using medical assistance in 2023, just over 6% of the state total, according to the Oregon Health Authority.

    Oncologist Charles Blanke, whose clinic in Portland is devoted to end-of-life care, said he thinks that Oregon’s total is likely an undercount and he expects the numbers to grow. Over the past year, he said, he’s seen two to four out-of-state patients a week — about one-quarter of his practice — and fielded calls from across the U.S., including New York, the Carolinas, Florida, and “tons from Texas.” But just because patients are willing to travel doesn’t mean it’s easy or that they get their desired outcome.

    “The law is pretty strict about what has to be done,” Blanke said.

    As in other states that allow what some call physician-assisted death or assisted suicide, Oregon and Vermont require patients to be assessed by two doctors. Patients must have less than six months to live, be mentally and cognitively sound, and be physically able to ingest the drugs to end their lives. Charts and records must be reviewed in the state; neglecting to do so constitutes practicing medicine out of state, which violates medical licensing requirements. For the same reason, the patients must be in the state for the initial exam, when they request the drugs, and when they ingest them.

    State legislatures impose those restrictions as safeguards — to balance the rights of patients seeking aid in dying with a legislative imperative not to pass laws that are harmful to anyone, said Peg Sandeen, CEO of the group Death With Dignity. Like many aid-in-dying advocates, however, she said such rules create undue burdens for people who are already suffering.

    Diana Barnard, a Vermont palliative care physician, said some patients cannot even come for their appointments. “They end up being sick or not feeling like traveling, so there’s rescheduling involved,” she said. “It’s asking people to use a significant part of their energy to come here when they really deserve to have the option closer to home.”

    Those opposed to aid in dying include religious groups that say taking a life is immoral, and medical practitioners who argue their job is to make people more comfortable at the end of life, not to end the life itself.

    Anthropologist Anita Hannig, who interviewed dozens of terminally ill patients while researching her 2022 book, “The Day I Die: The Untold Story of Assisted Dying in America,” said she doesn’t expect federal legislation to settle the issue anytime soon. As the Supreme Court did with abortion in 2022, it ruled assisted dying to be a states’ rights issue in 1997.

    During the 2023-24 legislative sessions, 19 states (including Milano’s home state of Pennsylvania) considered aid-in-dying legislation, according to the advocacy group Compassion & Choices. Delaware was the sole state to pass it, but the governor has yet to act on it.

    Sandeen said that many states initially pass restrictive laws — requiring 21-day wait times and psychiatric evaluations, for instance — only to eventually repeal provisions that prove unduly onerous. That makes her optimistic that more states will eventually follow Vermont and Oregon, she said.

    Milano would have preferred to travel to neighboring New Jersey, where aid in dying has been legal since 2019, but its residency requirement made that a nonstarter. And though Oregon has more providers than the largely rural state of Vermont, Milano opted for the nine-hour car ride to Burlington because it was less physically and financially draining than a cross-country trip.

    The logistics were key because Milano knew she’d have to return. When she traveled to Vermont in May 2023 with her husband and her brother, she wasn’t near death. She figured that the next time she was in Vermont, it would be to request the medication. Then she’d have to wait 15 days to receive it.

    The waiting period is standard to ensure that a person has what Barnard calls “thoughtful time to contemplate the decision,” although she said most have done that long before. Some states have shortened the period or, like Oregon, have a waiver option.

    That waiting period can be hard on patients, on top of being away from their health care team, home, and family. Blanke said he has seen as many as 25 relatives attend the death of an Oregon resident, but out-of-staters usually bring only one person. And while finding a place to die can be a problem for Oregonians who are in care homes or hospitals that prohibit aid in dying, it’s especially challenging for nonresidents.

    When Oregon lifted its residency requirement, Blanke advertised on Craigslist and used the results to compile a list of short-term accommodations, including Airbnbs, willing to allow patients to die there. Nonprofits in states with aid-in-dying laws also maintain such lists, Sandeen said.

    Milano hasn’t gotten to the point where she needs to find a place to take the meds and end her life. In fact, because she had a relatively healthy year after her first trip to Vermont, she let her six-month approval period lapse.

    In June, though, she headed back to open another six-month window. This time, she went with a girlfriend who has a camper van. They drove six hours to cross the state border, stopping at a playground and gift shop before sitting in a parking lot where Milano had a Zoom appointment with her doctors rather than driving three more hours to Burlington to meet in person.

    “I don’t know if they do GPS tracking or IP address kind of stuff, but I would have been afraid not to be honest,” she said.

    That’s not all that scares her. She worries she’ll be too sick to return to Vermont when she is ready to die. And, even if she can get there, she wonders whether she’ll have the courage to take the medication. About one-third of people approved for assisted death don’t follow through, Blanke said. For them, it’s often enough to know they have the meds — the control — to end their lives when they want.

    Milano said she is grateful she has that power now while she’s still healthy enough to travel and enjoy life. “I just wish more people had the option,” 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.

    Subscribe to KFF Health News’ free Morning Briefing.

    Share This Post

  • Olive oil is healthy. Turns out olive leaf extract may be good for us too

    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.

    Olive oil is synonymous with the Mediterranean diet, and the health benefits of both are well documented.

    Olive oil reduces the risk of heart disease, cancer, diabetes and premature death. Olives also contain numerous healthy nutrients.

    Now evidence is mounting about the health benefits of olive leaves, including from studies in a recent review.

    Here’s what’s in olive leaves and who might benefit from taking olive leaf extract.

    mtphoto19/Shutterstock

    What’s in olive leaves?

    Olive leaves have traditionally been brewed as a tea in the Mediterranean and drunk to treat fever and malaria.

    The leaves contain high levels of a type of antioxidant called oleuropein. Olives and olive oil contain this too, but at lower levels.

    Generally, the greener the leaf (the less yellowish) the more oleuropein it contains. Leaves picked in spring also have higher levels compared to ones picked in autumn, indicating levels of oleuropein reduce as the leaves get older.

    Olive leaves also contain other antioxidants such as hydroxytyrosol, luteolin, apigenin and verbascoside.

    Antioxidants work by reducing the oxidative stress in the body. Oxidative stress causes damage to our DNA, cell membranes and tissues, which can lead to chronic diseases such as cancer and heart disease.

    Are olive leaves healthy?

    One review and analysis combined data from 12 experimental studies with 819 participants in total. Overall, olive leaf extract improved risk factors for heart disease. This included healthier blood lipids (fats) and lowering blood pressure.

    The effect was greater for people who already had high blood pressure.

    Most studies in this review gave olive leaf extract as a capsule, with daily doses of 500 milligrams to 5 grams for six to 48 weeks.

    Another review and analysis published late last year looked at data from 12 experimental studies, with a total of 703 people. Some of these studies involved people with high blood lipids, people with high blood pressure, people who were overweight or obese, and some involved healthy people.

    Daily doses were 250-1,000mg taken as tablets or baked into bread.

    Individual studies in the review showed significant benefits in improving blood glucose (sugar) control, blood lipid levels and reducing blood pressure. But when all the data was combined, there were no significant health effects. We’ll explain why this may be the case shortly.

    Olive leaf tea in glass cup on counter, olive leaves in front of cup
    Olive leaves can be brewed into tea. Picture Partners/Shutterstock

    Another review looked at people who took oleuropein and hydroxytyrosol (the antioxidants in olive leaves). This found significant improvement in body weight, blood lipid profiles, glucose metabolism and improvements in bones, joints and cognitive function.

    The individual studies included tested either the two antioxidants or olive leaf incorporated into foods such as bread and cooking oils (but not olive oil). The doses were 6-500mg per day of olive leaf extract.

    So what can we make of these studies overall? They show olive leaf extract may help reduce blood pressure, improve blood lipids and help our bodies handle glucose.

    But these studies show inconsistent results. This is likely due to differences in the way people took olive leaf extract, how much they took and how long for. This type of inconsistency normally tells us we need some more research to clarify the health effects of olive leaves.

    Can you eat olive leaves?

    Olive leaves can be brewed into a tea, or the leaves added to salads. Others report grinding olive leaves into smoothies.

    However the leaves are bitter, because of the antioxidants, which can make them hard to eat, or the tea unpalatable.

    Olive leaf extract has also been added to bread and other baked goods. Researchers find this improves the level of antioxidants in these products and people say the foods tasted better.

    Sprig of olive leaves
    Olive leaves can taste bitter, which can put people off. But you can bake the extract into bread. Repina Valeriya/Shutterstock

    Is olive leaf extract toxic?

    No, there seem to be no reported toxic effects of eating or drinking olive leaf extract.

    It appears safe up to 1g a day, according to studies that have used olive leaf extract. However, there are no official guidelines about how much is safe to consume.

    There have been reports of potential toxicity if taken over 85mg/kg of body weight per day. For an 80kg adult, this would mean 6.8g a day, well above the dose used in the studies mentioned in this article.

    Pregnant and breastfeeding women are recommended not to consume it as we don’t know if it’s safe for them.

    What should I do?

    If you have high blood pressure, diabetes or raised blood lipids you may see some benefit from taking olive leaf extract. But it is important you discuss this with your doctor first and not change any medications or start taking olive leaf extract until you have spoken to them.

    But there are plenty of antioxidants in all plant foods, and you should try to eat a wide variety of different coloured plant foods. This will allow you to get a range of nutrients and antioxidants.

    Olive leaf and its extract is not going to be a panacea for your health if you’re not eating a healthy diet and following other health advice.

    Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

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

    Share This Post

  • The Salt Fix – by Dr. James DiNicolantonio

    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 book has a bold premise: high salt consumption is not, as global scientific consensus holds, a serious health risk, but rather, as the title suggests, a health fix.

    Dr. DiNicolantonio, a pharmacist, explains how “our ancestors crawled out of the sea millions of years ago and we still crave that salt”, giving this as a reason why we should consume salt ad libitum, aiming for 8–10g per day, and thereafter a fair portion of the book is given over to discussing how many health conditions are caused/exacerbated by sugar, and that therefore we have demonized the wrong white crystal (scientific consensus is that there are many white crystals that can cause us harm).

    Indeed, sugar can be a big health problem, but reading it at such length felt a lot like when all a politician can talk about is how their political rival is worse.

    A lot of the studies the author cites to support the idea of healthy higher salt consumption rates were on non-human animals, and it’s always a lottery as to whether those results translate to humans or not. Also, many of the studies he’s citing are old and have methodological flaws, while others we could not find when we looked them up.

    One of the sources cited is “my friend Jose tried this and it worked for him”.

    Bottom line: sodium is an essential mineral that we do need to live, but we are not convinced that this book’s ideas have scientific merit. But are they well-argued? Also no.

    Click here to check out The Salt Fix for yourself! It’s a fascinating book.

    (Usually, if we do not approve of a book, we simply do not review it. We like to keep things positive. However, this one came up in Q&A, so it seemed appropriate to share our review. Also, the occasional negative review may reassure you, dear readers, that when we praise a book, we mean it)

    Share This Post

Related Posts

  • The Comfort Zone – by Kristen Butler
  • One Critical Mistake That Costs Seniors Their Mobility

    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.

    Will Harlow, the over-50s specialist physio, advises what to do instead:

    Nose over toes

    Often considered the most important test of mobility in later life (or in general, but later life is when it tends to decline) is the ability to get up off the floor without using your arms.

    Many seniors, meanwhile, struggle to get out of a chair without using their arms.

    Now, sitting in chairs in the first place is not good for the health, but that’s another matter and beyond the scope of today’s article.

    If, perchance, you struggle to get up from a chair (especially if it’s low/deep, like many armchairs are) without using your hands, then here’s the way to do it:

    1. While practicing, cross your arms in front of you, so that you cannot use them.
    2. Shuffle yourself towards the front of the chair. No, don’t use your arms for this either, do a little butt-walk instead, to get you to the front edge of the chair.
    3. Lean forwards to position your nose over your toes (hence the mnemonic: “nose over toes”; memorize that!), as this will put your center of gravity where it needs to be.
    4. Now, push with your feet to rise up and forwards; slowly is better than quickly (quickly may be easier, but slowly will improve your strength and balance).

    For more on all of this plus a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like to read:

    The Most Anti Aging Exercise

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Galveston Diet Cookbook for Beginners – by Martha McGrew

    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 recently reviewed “The Galveston Diet”, and here’s a cookbook (by a nutritionist) to support that.

    For the most part, it’s essentially keto-leaning, with an emphasis on protein and fats, but without quite the carb-cut that keto tends to have. It’s also quite plant-centric, but it’s not by default vegan or even vegetarian; you will find meat and fish in here. As you might expect from an anti-inflammatory cookbook, it’s light on the dairy too, though fermented dairy products such as yogurt do feature as well.

    The recipes are quite simple and easy to follow, with suggestions of alternative ingredients along the way, making for extra variety as well as convenience.

    If you are going to buy this book, you might want to take a look at the buying options, to ensure you get a full-color version, as recent reprints have photos in black and white, whereas older runs have color throughout.

    Bottom line: if you’d like to cook the Galveston Diet way, this is as good a way to start as any.

    Click here to check out the Galveston Diet Cookbook for Beginners, and get cooking!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Blood, urine and other bodily fluids: how your leftover pathology samples can be used for medical research

    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.

    A doctor’s visit often ends with you leaving with a pathology request form in hand. The request form soon has you filling a sample pot, having blood drawn, or perhaps even a tissue biopsy taken.

    After that, your sample goes to a clinical pathology lab to be analysed, in whichever manner the doctor requested. All this is done with the goal of getting to the bottom of the health issue you’re experiencing.

    But after all the tests are done, what happens with the leftover sample? In most cases, leftover samples go in the waste bin, destined for incineration. Sometimes though, they may be used again for other purposes, including research.

    Kaboompics.com/Pexels

    Who can use my leftover samples?

    The samples we’re talking about here cover the range of samples clinical labs receive in the normal course of their testing work. These include blood and its various components (including plasma and serum), urine, faeces, joint and spinal fluids, swabs (such as from the nose or a wound), and tissue samples from biopsies, among others.

    Clinical pathology labs often use leftover samples to practise or check their testing methods and help ensure test accuracy. This type of use is a vital part of the quality assurance processes labs need to perform, and is not considered research.

    Leftover samples can also be used by researchers from a range of agencies such as universities, research institutes or private companies.

    They may use leftover samples for research activities such as trying out new ideas or conducting small-scale studies (more on this later). Companies that develop new or improved medical diagnostic tests can also use leftover samples to assess the efficacy of their test, generating data needed for regulatory approval.

    What about informed consent?

    If you’ve ever participated in a medical research project such as a clinical trial, you may be familiar with the concept of informed consent. In this process, you have the opportunity to learn about the study and what your participation involves, before you decide whether or not to participate.

    So you may be surprised to learn using leftover samples for research purposes without your consent is permitted in most parts of Australia, and elsewhere. However, it’s only allowed under certain conditions.

    In Australia, the National Health and Medical Research Council (NHMRC) offers guidance around the use of leftover pathology samples.

    One of the conditions for using leftover samples without consent for research is that they were received and retained by an accredited pathology service. This helps ensure the samples were collected safely and properly, for a legitimate clinical reason, and that no additional burdens or risk of harm to the person who provided the sample will be created with their further use.

    Another condition is anonymity: the leftover samples must be deidentified, and not easily able to be reidentified. This means they can only be used in research if the identity of the donor is not needed.

    Two women working in a lab.
    Leftover pathology samples are sometimes used in medical research. hedgehog94/Shutterstock

    The decision to allow a particular research project to use leftover pathology samples is made by an independent human research ethics committee which includes consumers and independent experts. The committee evaluates the project and weighs up the risks and potential benefits before permitting an exemption to the need for informed consent.

    Similar frameworks exist in the United States, the United Kingdom, India and elsewhere.

    What research might be done on my leftover samples?

    You might wonder how useful leftover samples are, particularly when they’re not linked to a person and their medical history. But these samples can still be a valuable resource, particularly for early-stage “discovery” research.

    Research using leftover samples has helped our understanding of antibiotic resistance in a bacterium that causes stomach ulcers, Helicobacter pylori. It has helped us understand how malaria parasites, Plasmodium falciparum, damage red blood cells.

    Leftover samples are also helping researchers identify better, less invasive ways to detect chronic diseases such as pulmonary fibrosis. And they’re allowing scientists to assess the prevalence of a variant in haemoglobin that can interfere with widely used diagnostic blood tests.

    All of this can be done without your permission. The kinds of tests researchers do on leftover samples will not harm the person they were taken from in any way. However, using what would otherwise be discarded allows researchers to test a new method or treatment and avoid burdening people with providing fresh samples specifically for the research.

    When considering questions of ethics, it could be argued not using these samples to derive maximum benefit is in fact unethical, because their potential is wasted. Using leftover samples also minimises the cost of preliminary studies, which are often funded by taxpayers.

    A man getting a blood test.
    The use of leftover pathology samples in research has been subject to some debate. Andrey_Popov/Shutterstock

    Inconsistencies in policy

    Despite NHMRC guidance, certain states and territories have their own legislation and guidelines which differ in important ways. For instance, in New South Wales, only pathology services may use leftover specimens for certain types of internal work. In all other cases consent must be obtained.

    Ethical standards and their application in research are not static, and they evolve over time. As medical research continues to advance, so too will the frameworks that govern the use of leftover samples. Nonetheless, developing a nationally consistent approach on this issue would be ideal.

    Striking a balance between ensuring ethical integrity and fostering scientific discovery is essential. With ongoing dialogue and oversight, leftover pathology samples will continue to play a crucial role in driving innovation and advances in health care, while respecting the privacy and rights of individuals.

    Christine Carson, Senior Research Fellow, School of Medicine, The University of Western Australia and Nikolajs Zeps, Professor, School of Public Health and Preventive Medicine, Monash University

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

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: