Staying Healthy and Active After 60

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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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

Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

…and, from a different subscriber…

Q: Inflammation & over 60 weight loss. Thanks!

Here are some of our greatest hits on those topics:

Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

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  • Anti-Aging Risotto With Mushrooms, White Beans, & Kale

    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 risotto is made with millet, which as well as being gluten-free, is high in resistant starch that’s great for both our gut and our blood sugars. Add the longevity-inducing ergothioneine in the shiitake and portobello mushrooms, as well as the well-balanced mix of macro- and micronutrients, polyphenols such as lutein (important against neurodegeneration) not to mention more beneficial phytochemicals in the seasonings, and we have a very anti-aging dish!

    You will need

    • 3 cups low-sodium vegetable stock
    • 3 cups chopped fresh kale, stems removed (put the removed stems in the freezer with the vegetable offcuts you keep for making low-sodium vegetable stock)
    • 2 cups thinly sliced baby portobello mushrooms
    • 1 cup thinly sliced shiitake mushroom caps
    • 1 cup millet, as yet uncooked
    • 1 can white beans, drained and rinsed (or 1 cup white beans, cooked, drained, and rinsed)
    • ½ cup finely chopped red onion
    • ½ bulb garlic, finely chopped
    • ¼ cup nutritional yeast
    • 1 tbsp balsamic vinegar
    • 2 tsp ground black pepper
    • 1 tsp white miso paste
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    Method

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

    1) Heat a little oil in a sauté or other pan suitable for both frying and volume-cooking. Fry the onion for about 5 minutes until soft, and then add the garlic, and cook for a further 1 minute, and then turn the heat down low.

    2) Add about ¼ cup of the vegetable stock, and stir in the miso paste and MSG/salt.

    3) Add the millet, followed by the rest of the vegetable stock. Cover and allow to simmer for 30 minutes, until all the liquid is absorbed and the millet is tender.

    4) Meanwhile, heat a little oil to a medium heat in a skillet, and cook the mushrooms (both kinds), until lightly browned and softened, which should only take a few minutes. Add the vinegar and gently toss to coat the mushrooms, before setting side.

    5) Remove the millet from the heat when it is done, and gently stir in the mushrooms, nutritional yeast, white beans, and kale. Cover, and let stand for 10 minutes (this will be sufficient to steam the kale in situ).

    6) Uncover and fluff the risotto with a fork, sprinkling in the black pepper as you do so.

    7) Serve. For a bonus for your tastebuds and blood sugars, drizzle with aged balsamic vinegar.

    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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  • Why Many Nonprofit (Wink, Wink) Hospitals Are Rolling in Money

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    One owns a for-profit insurer, a venture capital company, and for-profit hospitals in Italy and Kazakhstan; it has just acquired its fourth for-profit hospital in Ireland. Another owns one of the largest for-profit hospitals in London, is partnering to build a massive training facility for a professional basketball team, and has launched and financed 80 for-profit start-ups. Another partners with a wellness spa where rooms cost $4,000 a night and co-invests with “leading private equity firms.”

    Do these sound like charities?

    These diversified businesses are, in fact, some of the country’s largest nonprofit hospital systems. And they have somehow managed to keep myriad for-profit enterprises under their nonprofit umbrella — a status that means they pay little or no taxes, float bonds at preferred rates, and gain numerous other financial advantages.

    Through legal maneuvering, regulatory neglect, and a large dollop of lobbying, they have remained tax-exempt charities, classified as 501(c)(3)s.

    “Hospitals are some of the biggest businesses in the U.S. — nonprofit in name only,” said Martin Gaynor, an economics and public policy professor at Carnegie Mellon University. “They realized they could own for-profit businesses and keep their not-for-profit status. So the parking lot is for-profit; the laundry service is for-profit; they open up for-profit entities in other countries that are expressly for making money. Great work if you can get it.”

    Many universities’ most robust income streams come from their technically nonprofit hospitals. At Stanford University, 62% of operating revenue in fiscal 2023 was from health services; at the University of Chicago, patient services brought in 49% of operating revenue in fiscal 2022.

    To be sure, many hospitals’ major source of income is still likely to be pricey patient care. Because they are nonprofit and therefore, by definition, can’t show that thing called “profit,” excess earnings are called “operating surpluses.” Meanwhile, some nonprofit hospitals, particularly in rural areas and inner cities, struggle to stay afloat because they depend heavily on lower payments from Medicaid and Medicare and have no alternative income streams.

    But investments are making “a bigger and bigger difference” in the bottom line of many big systems, said Ge Bai, a professor of health care accounting at the Johns Hopkins University Bloomberg School of Public Health. Investment income helped Cleveland Clinic overcome the deficit incurred during the pandemic.

    When many U.S. hospitals were founded over the past two centuries, mostly by religious groups, they were accorded nonprofit status for doling out free care during an era in which fewer people had insurance and bills were modest. The institutions operated on razor-thin margins. But as more Americans gained insurance and medical treatments became more effective — and more expensive — there was money to be made.

    Not-for-profit hospitals merged with one another, pursuing economies of scale, like joint purchasing of linens and surgical supplies. Then, in this century, they also began acquiring parts of the health care systems that had long been for-profit, such as doctors’ groups, as well as imaging and surgery centers. That raised some legal eyebrows — how could a nonprofit simply acquire a for-profit? — but regulators and the IRS let it ride.

    And in recent years, partnerships with, and ownership of, profit-making ventures have strayed further and further afield from the purported charitable health care mission in their community.

    “When I first encountered it, I was dumbfounded — I said, ‘This not charitable,’” said Michael West, an attorney and senior vice president of the New York Council of Nonprofits. “I’ve long questioned why these institutions get away with it. I just don’t see how it’s compliant with the IRS tax code.” West also pointed out that they don’t act like charities: “I mean, everyone knows someone with an outstanding $15,000 bill they can’t pay.”

    Hospitals get their tax breaks for providing “charity care and community benefit.” But how much charity care is enough and, more important, what sort of activities count as “community benefit” and how to value them? IRS guidance released this year remains fuzzy on the issue.

    Academics who study the subject have consistently found the value of many hospitals’ good work pales in comparison with the value of their tax breaks. Studies have shown that generally nonprofit and for-profit hospitals spend about the same portion of their expenses on the charity care component.

    Here are some things listed as “community benefit” on hospital systems’ 990 tax forms: creating jobs; building energy-efficient facilities; hiring minority- or women-owned contractors; upgrading parks with lighting and comfortable seating; creating healing gardens and spas for patients.

    All good works, to be sure, but health care?

    What’s more, to justify engaging in for-profit business while maintaining their not-for-profit status, hospitals must connect the business revenue to that mission. Otherwise, they pay an unrelated business income tax.

    “Their CEOs — many from the corporate world — spout drivel and turn somersaults to make the case,” said Lawton Burns, a management professor at the University of Pennsylvania’s Wharton School. “They do a lot of profitable stuff — they’re very clever and entrepreneurial.”

    The truth is that a number of not-for-profit hospitals have become wealthy diversified business organizations. The most visible manifestation of that is outsize executive compensation at many of the country’s big health systems. Seven of the 10 most highly paid nonprofit CEOs in the United States run hospitals and are paid millions, sometimes tens of millions, of dollars annually. The CEOs of the Gates and Ford foundations make far less, just a bit over $1 million.

    When challenged about the generous pay packages — as they often are — hospitals respond that running a hospital is a complicated business, that pharmaceutical and insurance execs make much more. Also, board compensation committees determine the payout, considering salaries at comparable institutions as well as the hospital’s financial performance.

    One obvious reason for the regulatory tolerance is that hospital systems are major employers — the largest in many states (including Massachusetts, Pennsylvania, Minnesota, Arizona, and Delaware). They are big-time lobbying forces and major donors in Washington and in state capitals.

    But some patients have had enough: In a suit brought by a local school board, a judge last year declared that four Pennsylvania hospitals in the Tower Health system had to pay property taxes because its executive pay was “eye popping” and it demonstrated “profit motives through actions such as charging management fees from its hospitals.”

    A 2020 Government Accountability Office report chided the IRS for its lack of vigilance in reviewing nonprofit hospitals’ community benefit and recommended ways to “improve IRS oversight.” A follow-up GAO report to Congress in 2023 said, “IRS officials told us that the agency had not revoked a hospital’s tax-exempt status for failing to provide sufficient community benefits in the previous 10 years” and recommended that Congress lay out more specific standards. The IRS declined to comment for this column.

    Attorneys general, who regulate charity at the state level, could also get involved. But, in practice, “there is zero accountability,” West said. “Most nonprofits live in fear of the AG. Not hospitals.”

    Today’s big hospital systems do miraculous, lifesaving stuff. But they are not channeling Mother Teresa. Maybe it’s time to end the community benefit charade for those that exploit it, and have these big businesses pay at least some tax. Communities could then use those dollars in ways that directly benefit residents’ health.

    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.

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  • The Happy Menopause – by Jackie Lynch

    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 author, a nutritionist, takes the approach that just as no two menopauses are exactly the same, how it is managed needs to be personalized too.

    Thus, rather than simply “do this, do that”, she sets about talking the reader through identifying what things are likely to influence what symptoms, and then then actually testing them to see if a given adjustment is helpful or not. Lest this sound like a lot of work, she does invariably start from a place of “Most women…”, which means that on average, the reader will still get the right thing first try. However, in the cases of not being average, this book has the less common cause-and-effect pairings down as well. To this end, the book is mostly arranged by symptom, so it’s quite easy to find a particular thing one might be looking to fix.

    As for HRT, she takes the very respectable position that she is a nutritionist and as such, that matter is not her wheelhouse, and so she restrains herself to her own field of expertise, nutrition. Her intent is that the information in this book should be useful to all, HRT or no HRT.

    The style is very light pop science, making this very easily readable and comprehensible to all.

    Bottom line: if you have unwanted menopause symptoms, and would like to not be suffering from those, this book offers a natural approach, so give it a try!

    Click here to check out The Happy Menopause, and menopause happily!

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  • Knitting helps Tom Daley switch off. Its mental health benefits are not just for Olympians

    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.

    Olympian Tom Daley is the most decorated diver in Britain’s history. He is also an avid knitter. At the Paris 2024 Olympics Daley added a fifth medal to his collection – and caught the world’s attention knitting a bright blue “Paris 24” jumper while travelling to the games and in the stands.

    At the Tokyo Olympics, where Daley was first spotted knitting, he explained its positive impact on his mental health.

    It just turned into my mindfulness, my meditation, my calm and my way to escape the stresses of everyday life and, in particular, going to an Olympics.

    The mental health benefits of knitting are well established. So why is someone famous like Daley knitting in public still so surprising?

    Africa Voice/Shutterstock

    Knitting is gendered

    Knitting is usually associated with women – especially older women – as a hobby done at home. In a large international survey of knitting, 99% of respondents identified as female.

    But the history of yarn crafts and gender is more tangled. In Europe in the middle ages, knitting guilds were exclusive and reserved for men. They were part of a respected Europe-wide trade addressing a demand for knitted products that could not be satisfied by domestic workers alone.

    The industrial revolution made the production of clothed goods cheaper and faster than hand-knitting. Knitting and other needle crafts became a leisure activity for women, done in the private sphere of the home.

    World Wars I and II turned the spotlight back on knitting as a “patriotic duty”, but it was still largely taken up by women.

    During COVID lockdowns, knitting saw another resurgence. But knitting still most often makes headlines when men – especially famous men like Daley or actor Ryan Gosling – do it.

    Men who knit are often seen as subverting the stereotype it’s an activity for older women.

    Knitting the stress away

    Knitting can produce a sense of pride and accomplishment. But for an elite sportsperson like Daley – whose accomplishments already include four gold medals and one silver – its benefits lie elsewhere.

    Olympics-level sport relies on perfect scores and world records. When it comes to knitting, many of the mental health benefits are associated with the process, rather than the end result.

    Daley says knitting is the “one thing” that allows him to switch off completely, describing it as “my therapy”. https://www.youtube.com/embed/6wwXGOki–c?wmode=transparent&start=0

    The Olympian says he could

    knit for hours on end, honestly. There’s something that’s so satisfying to me about just having that rhythm and that little “click-clack” of the knitting needles. There is not a day that goes by where I don’t knit.

    Knitting can create a “flow” state through rhythmic, repetitive movements of the yarn and needle. Flow offers us a balance between challenge, accessibility and a sense of control.

    It’s been shown to have benefits relieving stress in high-pressure jobs beyond elite sport. Among surgeons, knitting has been found to improve wellbeing as well as manual dexterity, crucial to their role.

    For other health professionals – including oncology nurses and mental health workers – knitting has helped to reduce “compassion fatigue” and burnout. Participants described the soothing noise of their knitting needles. They developed and strengthened team bonds through collective knitting practices. https://www.youtube.com/embed/dTTJjD_q2Ik?wmode=transparent&start=0 A Swiss psychiatrist says for those with trauma, knitting yarn can be like “knitting the two halves” of the brain “back together”.

    Another study showed knitting in primary school may boost children’s executive function. That includes the ability to pay attention, remember relevant details and block out distractions.

    As a regular creative practice, it has also been used in the treatment of grief, depression and subduing intrusive thoughts, as well countering chronic pain and cognitive decline.

    Knitting is a community

    The evidence for the benefits of knitting is often based on self-reporting. These studies tend to produce consistent results and involve large population samples.

    This may point to another benefit of knitting: its social aspect.

    Knitting and other yarn crafts can be done alone, and usually require simple materials. But they also provide a chance to socialise by bringing people together around a common interest, which can help reduce loneliness.

    The free needle craft database and social network Ravelry contains more than one million patterns, contributed by users. “Yarn bombing” projects aim to engage the community and beautify public places by covering objects such as benches and stop signs with wool.

    The interest in Daley’s knitting online videos have formed a community of their own.

    In them he shows the process of making the jumper, not just the finished product. That includes where he “went wrong” and had to unwind his work.

    His pride in the finished product – a little bit wonky, but “made with love” – can be a refreshing antidote to the flawless achievements often on display at the Olympics.

    Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University and Gabrielle Weidemann, Associate Professor in Psychological Science, Western Sydney University

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

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  • Shredded Wheat vs Organic Crunch – Which is Healthier?

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    Our Verdict

    When comparing Shredded Wheat to Organic Crunch, we picked the Shredded Wheat.

    Why?

    In this battle of the cereals, it comes down to the ingredients:

    • The Shredded Wheat cereal has two ingredients: wheat (shredded), and BHT. The latter is a phenolic compound and antioxidant.
    • The Organic Crunch cereal has lots of ingredients, of which the first two are wheat flour, and sugar.

    This means that, per serving…

    • The Shredded Wheat cereal has 7g fiber and 0g sugar
    • The Organic Crunch cereal has 3g fiber and 12g sugar

    Quite a difference! Sometimes, the “Organic Crunch” of a product comes from crunchy sugar.

    You can check them out side-by-side here:

    Shredded Wheat | Organic Crunch

    Want to know more?

    There’s a popular view that the only way to get fiber is to eat things that look (and potentially taste) like cardboard. Not so! There are delicious options:

    Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)

    Enjoy!

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  • This Is Your Brain on Music – by Dr. Daniel Levitin

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    Music has sometimes been touted as having cognitive benefits, by its practice and even by the passive experience of it. But what’s the actual science of it?

    Dr. Levitin, an accomplished musician and neuroscientist, explores and explains.

    We learn about how music in all likelihood allowed our ancestors to develop speech, something that set us apart (and ahead!) as a species. How music was naturally-selected-for in accordance with its relationship with health. How processing music involves almost every part of the brain. How music pertains specifically to memory. And more.

    As a bonus, as well as explaining a lot about our brain, this book offers those of us with limited knowledge of music theory a valuable overview of the seven main dimensions of music, too.

    Bottom line: if you’d like to know more about the many-faceted relationship between music and cognitive function, this is a top-tier book about such.

    Click here to check out “This Is Your Brain On Music”, and learn more about yours!

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