Staying Alive – by Dr. Jenny Goodman

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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!

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    Dive into the world of epigenetics and discover how your life events can shape your genetic expression. Prepare to be amazed!

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  • This Is When Your Muscles Are Strongest

    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. Karyn Esser is a professor in the Department of Physiology and Aging at the University of Florida, where she’s also the co-director of the University of Florida Older Americans Independence Center, and she has insights to share on when it’s best to exercise:

    It’s 4–5pm

    Surprise, no clickbait or burying the lede!

    This goes regardless of age or sex, but as we get older, it’s common for our circadian rhythm to weaken, which may result in a tendency to fluctuate a bit more.

    However, since it’s healthy to keep one’s circadian rhythm as stable as reasonably possible, this is a good reason to try to keep our main exercise focused around that time of day, as it provides a sort of “anchor point” for the rest of our day to attach to, so that our body can know what time it is relative to that.

    It’s also the most useful time of day to exercise, because most exercises give benefits proportional to progressive overloading, so training at our peak efficiency time will give the most efficient results. So much for those 5am runs!

    On which note: while the title says “strongest” and the thumbnail has dumbbells, this does go for all different types of exercises that have been tested.

    For more details on all of the above, enjoy:

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

    Want to learn more?

    You might also like to read:

    The Circadian Rhythm: Far More Than Most People Know

    Take care!

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  • Sweet Dreams Are Made Of Cheese (Or Are They?)

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝In order to lose a little weight I have cut out cheese from my diet – and am finding that I am sleeping better. Would be interested in your views on cheese and sleep, and whether some types of cheese are worse for sleep than others. I don’t want to give up cheese entirely!❞

    In principle, there’s nothing in cheese that, biochemically, should impair sleep. If anything, its tryptophan content could aid good sleep.

    Tryptophan is found in many foods, including cheese, which (of common foods, anyway), for example cheddar cheese ranks second only to pumpkin seeds in tryptophan content.

    Tryptophan can be converted by the body into 5-HTP, which you’ve maybe seen sold as a supplement. Its full name is 5-hydroxytryptophan.

    5-HTP can, in turn, be used to make melatonin and/or serotonin. Which of those you will get more of, depends on what your body is being cued to do by ambient light/darkness, and other environmental cues.

    If you are having cheese and then checking your phone, for instance, or otherwise hanging out where there are white/blue lights, then your body may dutifully convert the tryptophan into serotonin (calm wakefulness) instead of melatonin (drowsiness and sleep).

    In short: the cheese will (in terms of this biochemical pathway, anyway) augment some sleep-inducing or wakefulness-inducing cues, depending on which are available.

    You may be wondering: what about casein?

    Casein is oft-touted as producing deep sleep, or disturbed sleep, or vivid dreams, or bad dreams. There’s no science to back any of this up, though the following research review is fascinating:

    Dreams of the Rarebit Fiend: food and diet as instigators of bizarre and disturbing dreams

    (it largely supports the null hypothesis of “not a causal factor” but does look at the many more likely alternative explanations, ranging from associated actually casual factors (such as alcohol and caffeine) and placebo/nocebo effect)

    Finally, simple digestive issues may be the real thing at hand:

    Association between digestive symptoms and sleep disturbance: a cross-sectional community-based study

    Worth noting that around two thirds of all people, including those who regularly enjoy dairy products, have some degree of lactose intolerance:

    Lactose Intolerance in Adults: Biological Mechanism and Dietary Management

    So, in terms of what cheese may be better/worse for you in this context, you might try experimenting with lactose-free cheese, which will help you identify whether that was the issue!

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  • Spiked Acupressure Mat: Trial & Report

    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.

    Are you ready for the least comfortable bed? The reviews are in, and…

    Let’s get straight to the point

    “Laura Try” tries out health things and reports on her findings. And in this case…

    • She noted up front that the claims for this are to improve relaxation, alleviate muscle pain, and improve sleep.
    • It also is said to help with myofascial release specifically, which can improve flexibility and mobility (as well as contributing to the alleviation of muscle pain previously mentioned)
    • She did not enjoy it at first! Shocking nobody, it was uncomfortable and even somewhat painful. However, after a while, it became less painful and more comfortable—except for trying standing on it, which still hurt (this writer has one too, and I often stand on it at my desk, whenever I feel my feet need a little excitement—it’s probably good for the circulation, but that is just a hypothesis)
    • Soon, it became relaxing. Writer’s note: that raised hemicylindrical pillow she’s using? Try putting it under your neck instead, to stimulate the vagus nerve.
    • While it is best use on bare skin, the effect can be softened by wearing a thin later of clothing between you and the mat.
    • She got hers for £71 GBP (this writer got hers for a fraction of that price from Aldi—and here’s an example product on Amazon, at a more mid-range price)

    For more details on all of the above and a blow-by-blow account, enjoy:

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

    Want to learn more?

    You might also like to read:

    Fascia: Why (And How) You Should Take Care Of Yours

    Take care!

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Related Posts

  • Dr. Patrick Walsh’s Guide to Surviving Prostate Cancer – by Dr. Patrick Walsh & Janet Farrar Worthington
  • F*ck You Chaos – by Dominika Choroszko

    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 all read decluttering books. Some may even have decluttering books cluttering bookshelves. This one’s a little different, though:

    Dominika Choroszko looks at assessing, decluttering, and subsequently organizing:

    • Your home
    • Your mind
    • Your finances

    In other words

    • she starts off like Marie Kondo, and…
    • phases through doing the jobs of Queer Eye’s “Fab Five”, before…
    • sitting us down with some CBT worksheets, and…
    • finally going through finances à la Martin Lewis.

    By the time we’ve read the book, it’s as though Mary Poppins has breezed through our house, head, and bank account, leaving everything “practically perfect in every way”.

    Of course, it’s on us to actually do the work, but as many of us struggle with “how” and the ever-dreaded “but where to begin”, Choroszko’s whirlwind impetus and precision guidance (many very direct practical steps to take) really grease the wheels of progress.

    In short, this could be the book that kickstarts your next big “getting everything into better order” drive, with a clear step-by-step this-then-this-then-this linear process.

    Get your copy of “F*ck You Chaos” from Amazon today!

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  • A short history of sunscreen, from basting like a chook to preventing skin cancer

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    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

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

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  • Green Paneer Flatbreads

    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.

    These are versatile little snacks that can be eaten alone or served as part of a buffet; great for warm summer nights!

    You will need

    • 1 lb block of paneer (you can also use our plant-based high-protein paneer recipe)
    • 7 oz unsweetened yogurt (your choice what kind; plant-based is fine; live cultured is best)
    • 1 tomato, thinly sliced
    • ½ red onion, thinly sliced
    • 2 oz spinach leaves
    • 1 tbsp lime juice
    • 1 tsp red chili powder
    • 4 wholewheat flatbreads

    And then the marinade:

    • 3 oz spinach
    • ½ bulb garlic
    • 1 tsp cumin seeds
    • 1 tsp coriander seeds
    • 1 tsp chili flakes
    • ½ tsp MSG or 1 tsp low-sodium salt (MSG being the preferable and healthier option)
    • 2 tbsp extra virgin olive oil
    • Juice of ½ lime

    Method

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

    1) Blend the marinade ingredients in a blender.

    2) Cut the paneer into long cuboid chapes (similar to fish fingers) and put them in a bowl. Pour ⅔ of the marinade over them, and gently mix to coat evenly.

    3) Heat a ridged griddle pan, and when hot, add the paneer and cook for 1–2 minutes each side without stirring, jiggling, or doing anything other than turning once per uncooked side.

    4) Combine the onion, tomato, spinach leaves, lime choice, and chili powder to make the salad.

    5) Add the remaining marinade to the yogurt to make a green dip.

    6) Toast your flatbreads under the grill.

    5) Assemble, putting the paneer and salad with a spoonful of the dip on the flatbread, and serve:

    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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