The AFib Cure – by Dr. John Day & Dr. Jared Bunch

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The authors—cardiologists and AFib specialists—make the case that if you have atrial fibrillation, you do in fact have more options than “take these pills and suffer”.

To be clear: they’re not anti-medication per se and they also acknowledge that for some people the meds may still have their place (safety first, and all), but they do fall on the side of “it would be nice to not have to, if possible, so let’s see what we can do”.

Rather, they recommend lifestyle adjustments (no surprises there), and certain biomarker optimizations (this is where it gets more in-depth), which have a good record of reducing symptoms to the point of remission and freedom from medications.

The book is first a primer on the topic of AFib, and then a how-to manual of fixing the problems that you now understand, by biomarker monitoring, lifestyle optimization, and if those things don’t work, ablative therapy which they argue is safer, easier, and more successful than you might think.

The style is clear and easy to understand, with frequent scholarly citations throughout. On the downside, the tone can sometimes be a little on the pushy side for this reviewer’s tastes, but if one overlooks that, it doesn’t detract from the useful content.

Bottom line: if you or a loved one have AFib and would like more treatment/management options than have hitherto been presented, this book will give you that.

Click here to check out The AFib Cure, and look after your heart!

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  • What Your Brain Is Really Doing When You’re Doing “Nothing”

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    Unless we are dead, our brain is never truly inactive. And it’s not just a matter of regulating autonomic functions, either…

    Default Mode Network

    When the brain is at rest but not necessarily asleep, the Default Mode Network (DMN) engages. This makes up for around 20% of the brain’s overall activity, and contributes to complex cognitive processes.

    What constitutes “at rest”: the DMN activates when external tasks stop and is engaged during self-reflection, mind-wandering, and relaxed memory recall (i.e. reminiscing, rather than answering questions in a difficult test, for example).

    As for its neurophysiology, the DMN is connected to the hippocampus and plays a key role in episodic, prospective, and semantic memory (memories of experiences, future plans, and general knowledge), as well as being involved in self-reflection, social cognition, and understanding others’ thoughts (theory of mind). The DMN thus also helps integrate memories and thoughts to create a cohesive internal narrative and sense of self.

    However, it doesn’t work alone: the DMN interacts with other networks like the salience network, which switches attention to external stimuli. Disruptions between these networks are linked to psychiatric disorders (e.g., schizophrenia, Alzheimer’s, depression), in various different ways depending on the nature of the disruption.

    Sometimes, for some people in some circumstances, the option to disrupt the DMN is useful. For example, research shows that psilocybin disrupts the DMN, leading to changes in brain activity and potential therapeutic benefits for depression* and other psychiatric disorders by enhancing neuroplasticity.

    *Essentially, kicking the brain out of the idling gear it got stuck in, and into action

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like to read:

    Take care!

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  • Beetroot For More Than Just Your Blood Pressure

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    Beetroot is well-known for being good for blood pressure, but what else can it do?

    Firstly, blood pressure, yes

    This is because… Well, we’ll quote from a paper:

    ❝As a source of nitrate, beetroot ingestion provides a natural means of increasing in vivo nitric oxide (NO) availability and has emerged as a potential strategy to prevent and manage pathologies associated with diminished NO bioavailability, notably hypertension and endothelial function❞

    Source: The Potential Benefits of Red Beetroot Supplementation in Health and Disease

    That’s a little modest in its wording though, so let’s just be clear, it does work:

    …where you can see that it significantly reduced systolic and diastolic blood pressure.

    Note: this does mean that if you suffer conversely from hypotension (dangerously low blood pressure) you should probably skip the beetroot.

    For your blood sugar levels, too

    The fiber in whole beetroot or powdered beetroot extract (but not beetroot juice) is, as usual, good for balancing blood sugars. However, in the case of beetroot, it (probably because of the betalain content, specifically betanin) also improves insulin sensitivity, resulting in lower fasting and postprandial (after-dinner) insulin levels:

    Evaluation of 12-Week Standardized Beetroot Extract Supplementation in Older Participants: A Preliminary Study of Human Health Safety

    See also (cited in the above paper): Post-prandial effect of beetroot (beta vulgaris) juice on glucose and lipids levels of apparently healthy subjects

    For your blood lipids, also

    This one has less readily available research to support it, so in the category of “papers that aren’t paywalled into oblivion”, here’s one that concludes with the entertainingly specific:

    Results: Beetroot juice intake increased plasma high density lipoprotein (t= -60.88, P<0.05). Triglyceride, total cholesterol, and low density lipoprotein were reduced (P<0.05). Compared with placebo, beetroot juice reduced the concentrations of triglyceride, total cholesterol, and low density lipoprotein (P<0.05).

    Conclusion: Regular beetroot juice intake has significant effects on lipid profile in female soccer players, hence its suggestion for preventing diseases such as hypercholesterolemia and hypertension in female soccer players.❞

    However, even if you are not a female soccer player, chances are it will have the same effect on your physiology as theirs (but, credit where it’s due, it’s right that they make claims about only what they know for sure).

    Here’s the paper: Efficacy of Beetroot Juice Consumption on the Lipid Profile of Female Soccer Players

    What’s good for your blood, is good for your brain

    …and that’s just as true here:

    Exploring beetroot (Beta vulgaris L.) for diabetes mellitus and Alzheimer’s disease dual therapy: in vitro and computational studies

    When reading that, you’ll see that as well as two health outcome benefits (antidiabetic and anti-Alzheimer’s), there are also two mechanisms of action, which are:

    • The blood sugar lowering, insulin sensitivity increasing, lipid improving, qualities we discussed already
    • Its fabulous flavonoid content

    These two things each in turn have a lot of other components and nuances, so here’s an infographic covering them ← this flowchart makes it all a lot clearer

    On which note, those flavonoids aren’t the only active compounds present that result in…

    Antioxidant & anti-inflammatory action

    This one’s pretty straightforward, but it’s worth mentioning also that (as is commonly the case) what fights oxidation also fights cancer:

    ❝In recent years, the beetroot, especially the betalains (betanin) and nitrates it contains, now has received increasing attention for their effective biological activity.

    Betalains have been proven to eliminate oxidative and nitrative stress by scavenging DPPH, preventing DNA damage, and reducing LDL.

    It also has been found to exert antitumor activity by inhibiting cell proliferation, angiogenesis, inducing cell apoptosis, and autophagy.❞

    Read in full: Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity

    Want to try some?

    We don’t sell it, but you can easily grow your own or find it at your local supermarket; if you prefer it in supplement form, dried is better than juice (for a multitude of reasons), so here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Women’s Strength Training Anatomy Workouts – by Frédéric Delavier

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    We’ve previously reviewed another book of Delavier’s, “Women’s Strength Training Anatomy“, which itself is great. This book adds a lot of practical advice to that one’s more informational format, but to gain full benefit of this one does not require having read that one.

    A common reason that many women avoid strength-training is because they do not want to look muscular. Largely this is based on a faulty assumption, since you will never look like a bodybuilder unless you also eat like a bodybuilder, for example.

    However, for those for whom the concern remains, today’s book is an excellent guide to strength-training with aesthetics in mind as well as functionality.

    The exercises are divided into sections, thus: round your glutes / tone your quadriceps / shape your hamstrings / trim your calves / flatten your abs / curve your shoulders / develop a pain-free upper back / protect your lower back / enhance your chest / firm up your arms.

    As you can see, a lot of these are mindful of aesthetics, but there’s nothing here that’s antithetical to function, and some (especially for example “develop a pain-free upper back” and “protect your lower back“) are very functional indeed.

    Bottom line: Delavier’s anatomy and exercise books are top-tier, and this one is no exception. If you are a woman and would like to strength-train (or perhaps you already do, and would like to refine your training), then this book is an excellent choice.

    Click here to check out Women’s Strength Training Anatomy Workouts, and have the body you want!

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  • Build Strong Feet: Exercises To Strengthen Your Foot & Ankle

    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 depends on the health of our feet, especially when it comes to their strength and stability. But they often get quite neglected, when it comes to maintenance. Here’s how to help your feet keep the rest of your body in good condition:

    On a good footing

    The foot-specific exercises recommended here include:

    1. Active toe flexion/extension: curl and extend your toes
    2. Active toe adduction/abduction: use a towel for feedback this time as you spread your toes
    3. “Short foot” exercise: create an arch by bringing the base of your big toe towards your heel
    4. Resisted big toe flexion: use resistance bands; flex your big toe while controlling the others.
    5. Standing big toe flexion (isometric): press your big toe against an inclined surface as forcefully as you can
    6. Foot bridge exercise: hold your position with the front part of your feet on an elevated surface, to strengthen the arch.
    7. Heel raises: which can be progressed from basic to more advanced variations, increasing difficulty
    8. Ankle movements: dorsiflexion, inversion, etc, to increase mobility

    It’s important to also look after your general lower body strength and stability, including (for example) single-leg deadlifts, step-downs, and lunges

    Balance and proprioceptive exercises are good too, such as a static or dynamic one-leg balances, progressing to doing them with your eyes closed and/or on unstable surfaces (be careful, of course, and progress to this only when confident).

    For more on all of these, an explanation of the anatomy, some other exercises too, and visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • Healthy Habits For Your Heart – by Monique Tello

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    Did you guess we’d review this one today? Well, you’ve already had a taste of what Dr. Tello has to offer, but if you want to take your heart health seriously, this incredibly accessible guide is excellent.

    Because Dr. Tello doesn’t assume prior knowledge, the first part of the book (the first three chapters) are given over to “heart and habit basics”—heart science, the effect your lifestyle can have on such, and how to change your habits.

    The second part of the book is rather larger, and addresses changing foundational habits, nutrition habits, weight loss/maintenance, healthy activity habits, and specifically addressing heart-harmful habits (especially drinking, smoking, and the like).

    She then follows up with a section of recipes, references, and other useful informational appendices.

    The writing style throughout is super simple and clear, even when giving detailed clinical information. This isn’t a dusty old doctor who loves the sound of their own jargon, this is good heart health rendered as easy and accessible as possible to all.

    Pick Up Today’s Book On Amazon Now!

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  • Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

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    Melissa Gallagher, a naturopath by profession, recommends the following 10 foods that she says promote lymphatic drainage and lymph flow, as well as the below-mentioned additional properties:

    Ginger

    Ginger is a natural anti-inflammatory, which we wrote about here:

    Ginger Does A Lot More Than You Think

    Turmeric

    Turmeric is another natural anti-inflammatory, which we wrote about here:

    Why Curcumin (Turmeric) Is Worth Its Weight In Gold

    Garlic

    Garlic is—you guessed it—another natural anti-inflammatory which we wrote about here:

    The Many Health Benefits Of Garlic

    Pineapple

    Pineapple contains a collection of enzymes collectively called bromelain—which is a unique kind of anti-inflammatory, and which we have written about here:

    Bromelain vs Inflammation & Much More

    Citrus

    Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can help support the immune system in general.

    Cranberry

    Cranberries contain antioxidants and anti-inflammatory compounds, which we wrote about here:

    Health Benefits Of Cranberries (But: You’d Better Watch Out)

    The video also explains how cranberry bioactives inhibit adipogenesis and reduces fat congestion in your lymphatic system.

    Dandelion Tea

    Dandelion is a natural diuretic and anti-inflammatory herb, which we’ve not written about yet!

    Nettle Tea

    Nettle is a natural diuretic and anti-inflammatory herb, which we’ve also not written about yet!

    Healthy Fats

    Healthy fats like avocado, nuts, and olive oil can help reduce inflammation and support the immune system.

    Fermented Foods

    Fermented foods, such as kimchi and sauerkraut, contain probiotics that can improve gut health, which in turn boosts the immune system. You can read all about it here:

    Making Friends With Your Gut (You Can Thank Us Later)

    Want the full explanation? Here’s the video:

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    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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