The Antidepressant In Your Garden

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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

❝What is Mediterranean diet which book to read?❞

We did a special edition about the Mediterranean Diet! So that’s a great starting point.

As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.

❝I’m interested in the benefits of gardening. I read something about how important it is for humans to have a connection with soil, with dirt. That its benefits go way beyond growing food to eat or getting exercise. I’d like to find out more.❞

You’re quite right! There are bacteria in soil (specifically: Mycobacterium vaccae) that work similarly to antidepressants.

When something is described as having an effect similar to antidepressants, it’s usually hyperbole. In this case, it’s medicine, and literally works directly on the serotonergic system (as do many, but not all, antidepressants).

While many antidepressants are selective serotonin uptake inhibitors (i.e., they slow the rate at which your brain loses serotonin), Mycobacterium vaccae increases the rate at which you produce serotonin. So, you feel happier, more relaxed, while also feeling more energized.

See: Identification of an immune-responsive mesolimbocortical serotonergic system: Potential role in regulation of emotional behavior

^this one’s a mouse study, but we’re including it because it covers exactly how it works in the brain, which is something that the ethics board wouldn’t let them do on humans.

As to how to enjoy its benefits? Gardening! You don’t have to go to the length of eating dirt or anything; so long as you’re not gardening while wearing a biohazard containment suit, you will get “infected” by the friendly bacteria in the soil.

Want to level up your benefits? Grow your own food, and you’ll get it that way, too (yes, even if you wash and cook it)

❝I’d like to read articles on gut health and anxiety❞

We hope you caught yesterday’s edition of 10almonds, which touched on both of those! Other past editions you might like include:

We’ll be sure to include more going forward, too!

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  • A drug that can extend your life by 25%? Don’t hold your breath

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    Every few weeks or months, the media reports on a new study that tantalisingly dangles the possibility of a new drug to give us longer, healthier lives.

    The latest study centres around a drug involved in targeting interleukin-11, a protein involved in inflammation. Blocking this protein appeared to help mice stave off disease and extend their life by more than 20%.

    If only defying the ravages of time could be achieved through such a simple and effort-free way – by taking a pill. But as is so often the case, the real-world significance of these findings falls a fair way short of the hype.

    Halfpoint/Shutterstock

    The role of inflammation in disease and ageing

    Chronic inflammation in the body plays a role in causing disease and accelerating ageing. In fact, a relatively new label has been coined to represent this: “inflammaging”.

    While acute inflammation is an important response to infection or injury, if inflammation persists in the body, it can be very damaging.

    A number of lifestyle, environmental and societal drivers contribute to chronic inflammation in the modern world. These are largely the factors we already know are associated with disease and ageing, including poor diet, lack of exercise, obesity, stress, lack of sleep, lack of social connection and pollution.

    While addressing these issues directly is one of the keys to addressing chronic inflammation, disease and ageing, there are a number of research groups also exploring how to treat chronic inflammation with pharmaceuticals. Their goal is to target and modify the molecular and chemical pathways involved in the inflammatory process itself.

    What the latest research shows

    This new interleukin-11 research was conducted in mice and involved a number of separate components.

    In one component of this research, interleukin-11 was genetically knocked out in mice. This means the gene for this chemical mediator was removed from these mice, resulting in the mice no longer being able to produce this mediator at all.

    In this part of the study, the mice’s lives were extended by over 20%, on average.

    Another component of this research involved treating older mice with a drug that blocks interleukin-11.

    Injecting this drug into 75-week old mice (equivalent to 55-year-old humans) was found to extend the life of mice by 22-25%.

    These treated mice were less likely to get cancer and had lower cholesterol levels, lower body weight and improved muscle strength and metabolism.

    From these combined results, the authors concluded, quite reasonably, that blocking interleukin-11 may potentially be a key to mitigating age-related health effects and improving lifespan in both mice and humans.

    Why you shouldn’t be getting excited just yet

    There are several reasons to be cautious of these findings.

    First and most importantly, this was a study in mice. It may be stating the obvious, but mice are very different to humans. As such, this finding in a mouse model is a long way down the evidence hierarchy in terms of its weight.

    Research shows only about 5% of promising findings in animals carry over to humans. Put another way, approximately 95% of promising findings in animals may not be translated to specific therapies for humans.

    Second, this is only one study. Ideally, we would be looking to have these findings confirmed by other researchers before even considering moving on to the next stage in the knowledge discovery process and examining whether these findings may be true for humans.

    We generally require a larger body of evidence before we get too excited about any new research findings and even consider the possibility of human trials.

    Third, even if everything remains positive and follow-up studies support the findings of this current study, it can take decades for a new finding like this to be translated to successful therapies in humans.

    Until then, we can focus on doing the things we already know make a huge difference to health and longevity: eating well, exercising, maintaining a healthy weight, reducing stress and nurturing social relationships.

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

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  • 4 Critical Things Female Runners Should Know

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    When it comes to keeping up performance in the face of menopause, Shona Hendricks has advice:

    Don’t let menopause run you down

    1. Prioritize recovery! Overtraining without adequate recovery just leads to decreased performance in the long term, and remember, you may not recover as quickly as you used to. If you’re still achey from your previous run, give it another day, or at least make it a lighter run.
    2. Slow down in easy and long runs! This isn’t “taking the easy way out”; it will improve your overall performance, reducing muscle damage, allowing for quicker recovery and ultimately better fitness gains.
    3. Focus on nutrition! And that means carbs too. A lot of people fighting menopausal weight gain reduce their intake of food, but without sufficient energy availability, you will not be able to run well. In particular, carbohydrates are vital for energy. Consume them sensibly and with fiber and proteins and fats rather than alone, but do consume them.
    4. Incorporate strength training! Your run is not “leg day” by itself. Furthermore, do whole-body strength training, to prevent injuries and improve overall performance. A strong core is particularly important.

    For more on each of these (and some bonus comments about mobility training for runners), enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • International Day of Women and Girls in Science

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    Today is the International Day of Women and Girls in Science, so we’ve got a bunch of content for the ladies out there. Let’s start with the statement Sima Bahous (the Executive Director of UN Women) made:

    ❝This year, the sixty-seventh session of the Commission on the Status of Women (CSW67) will consider as its priority theme “Innovation and technological change, and education in the digital age for achieving gender equality and the empowerment of all women and girls”.

    This is an unprecedented opportunity for the Commission to develop a definitive agenda for progress towards women’s full and equal participation and representation in STEM. Its implementation will require bold, coordinated, multi-stakeholder action.❞

    Read Her Full Statement Here!

    Here at 10almonds, we are just one newsletter, and maybe we can’t change the world (…yet), but we’re all for this!

    We’re certainly all in favour of education in the digital age, and more of our subscribers are women and girls than not (highest of fives from your writer today, also a woman—and I do bring most of the sciency content).

    Medical News Today asks “Why Are Women Less Likely To Survive Cardiac Arrest Than Men?”

    You can read the full article here, but the short version is:

    • People (bystanders and EMS professionals alike!) are less likely to intervene to give CPR when the patient is a woman (we appreciate that “your hands on an unknown woman’s chest” is a social taboo, but there’s a time and a place!)
    • People trained to give CPR (volunteers or professionals!) are often less confident about how to do so with female anatomy—training is almost entirely on “male” dummies.

    A quick take-away from this is: to give effective CPR, you need to be giving two-inch compressions!

    On a side note, do you want to learn how to correctly do chest compressions on female anatomy? This short (1:55) video could save a woman’s life!

    As a science-based health and productivity newsletter, we make no apologies if occasional issues sometimes have a slant to women’s health! Heaven help us, the bias in science at large is certainly the opposite:

    The list of examples is far too long for us to include here, but two that spring immediately to mind are:

    Maybe if women in STEM weren’t on the receiving end of rampant systemic misogyny, we’d have more women in science, and some answers by now!

    ❗️NOT-SO-FUN FACT:

    Women make up only 28% of the workforce in science, technology, engineering and math (STEM), and men vastly outnumber women majoring in most STEM fields in college. The gender gaps are particularly high in some of the fastest-growing and highest-paid jobs of the future, like computer science and engineering.

    Source: AAUW

    The US census suggests change is happening, but is a very long way from equality!

    WHAT OUR SUBSCRIBERS SAY:

    ❝Women are slowly gaining more of a place in academia, and slowly making more of a difference when they get there, and start doing research that reflects ourselves. But I still think that it’s a struggle to get there, and it’s a struggle to be heard and be respected.

    It’s a matter of pride, it’s a matter of proving yourself, being in STEM, and [women in STEM] still report being extremely disrespected, not taken seriously all, despite being very very good.

    It’s worth noting as well, that we’ve had women in STEM for a while and there are so many things we appreciate nowadays that they were a part of, but they were never given credit for—it’s still a problem today and something we need to more actively fight.❞

    Isabella F. Lima, Occupational Psychologist

    Are you a woman in STEM, and have a story to tell? We’d love to hear it! Just reply to this email 🙂

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Related Posts

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  • How much weight do you actually need to lose? It might be a lot less than you think

    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.

    If you’re one of the one in three Australians whose New Year’s resolution involved losing weight, it’s likely you’re now contemplating what weight-loss goal you should actually be working towards.

    But type “setting a weight loss goal” into any online search engine and you’ll likely be left with more questions than answers.

    Sure, the many weight-loss apps and calculators available will make setting this goal seem easy. They’ll typically use a body mass index (BMI) calculator to confirm a “healthy” weight and provide a goal weight based on this range.

    Your screen will fill with trim-looking influencers touting diets that will help you drop ten kilos in a month, or ads for diets, pills and exercise regimens promising to help you effortlessly and rapidly lose weight.

    Most sales pitches will suggest you need to lose substantial amounts of weight to be healthy – making weight loss seem an impossible task. But the research shows you don’t need to lose a lot of weight to achieve health benefits.

    Using BMI to define our target weight is flawed

    We’re a society fixated on numbers. So it’s no surprise we use measurements and equations to score our weight. The most popular is BMI, a measure of our body weight-to-height ratio.

    BMI classifies bodies as underweight, normal (healthy) weight, overweight or obese and can be a useful tool for weight and health screening.

    But it shouldn’t be used as the single measure of what it means to be a healthy weight when we set our weight-loss goals. This is because it:

    • fails to consider two critical factors related to body weight and health – body fat percentage and distribution
    • does not account for significant differences in body composition based on gender, ethnicity and age.

    How does losing weight benefit our health?

    Losing just 5–10% of our body weight – between 6 and 12kg for someone weighing 120kg – can significantly improve our health in four key ways.

    1. Reducing cholesterol

    Obesity increases the chances of having too much low-density lipoprotein (LDL) cholesterol – also known as bad cholesterol – because carrying excess weight changes how our bodies produce and manage lipoproteins and triglycerides, another fat molecule we use for energy.

    Having too much bad cholesterol and high triglyceride levels is not good, narrowing our arteries and limiting blood flow, which increases the risk of heart disease, heart attack and stroke.

    But research shows improvements in total cholesterol, LDL cholesterol and triglyceride levels are evident with just 5% weight loss.

    2. Lowering blood pressure

    Our blood pressure is considered high if it reads more than 140/90 on at least two occasions.

    Excess weight is linked to high blood pressure in several ways, including changing how our sympathetic nervous system, blood vessels and hormones regulate our blood pressure.

    Essentially, high blood pressure makes our heart and blood vessels work harder and less efficiently, damaging our arteries over time and increasing our risk of heart disease, heart attack and stroke.

    Older man takes his blood pressure at home
    Losing weight can lower your blood pressure.
    Prostock-studio/Shutterstock

    Like the improvements in cholesterol, a 5% weight loss improves both systolic blood pressure (the first number in the reading) and diastolic blood pressure (the second number).

    A meta-analysis of 25 trials on the influence of weight reduction on blood pressure also found every kilo of weight loss improved blood pressure by one point.

    3. Reducing risk for type 2 diabetes

    Excess body weight is the primary manageable risk factor for type 2 diabetes, particularly for people carrying a lot of visceral fat around the abdomen (belly fat).

    Carrying this excess weight can cause fat cells to release pro-inflammatory chemicals that disrupt how our bodies regulate and use the insulin produced by our pancreas, leading to high blood sugar levels.

    Type 2 diabetes can lead to serious medical conditions if it’s not carefully managed, including damaging our heart, blood vessels, major organs, eyes and nervous system.

    Research shows just 7% weight loss reduces risk of developing type 2 diabetes by 58%.

    4. Reducing joint pain and the risk of osteoarthritis

    Carrying excess weight can cause our joints to become inflamed and damaged, making us more prone to osteoarthritis.

    Observational studies show being overweight doubles a person’s risk of developing osteoarthritis, while obesity increases the risk fourfold.

    Small amounts of weight loss alleviate this stress on our joints. In one study each kilogram of weight loss resulted in a fourfold decrease in the load exerted on the knee in each step taken during daily activities.

    Man on bathroom scales
    Losing weight eases stress on joints.
    Shutterstock/Rostislav_Sedlacek

    Focus on long-term habits

    If you’ve ever tried to lose weight but found the kilos return almost as quickly as they left, you’re not alone.

    An analysis of 29 long-term weight-loss studies found participants regained more than half of the weight lost within two years. Within five years, they regained more than 80%.

    When we lose weight, we take our body out of its comfort zone and trigger its survival response. It then counteracts weight loss, triggering several physiological responses to defend our body weight and “survive” starvation.

    Just as the problem is evolutionary, the solution is evolutionary too. Successfully losing weight long-term comes down to:

    • losing weight in small manageable chunks you can sustain, specifically periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight

    • making gradual changes to your lifestyle to ensure you form habits that last a lifetime.

    Setting a goal to reach a healthy weight can feel daunting. But it doesn’t have to be a pre-defined weight according to a “healthy” BMI range. Losing 5–10% of our body weight will result in immediate health benefits.

    At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can register here to express your interest.The Conversation

    Nick Fuller, Charles Perkins Centre Research Program Leader, University of Sydney

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

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  • America Worries About Health Costs — And Voters Want to Hear From Biden and Republicans

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    President Joe Biden is counting on outrage over abortion restrictions to help drive turnout for his reelection. Former President Donald Trump is promising to take another swing at repealing Obamacare.

    But around America’s kitchen tables, those are hardly the only health topics voters want to hear about in the 2024 campaigns. A new KFF tracking poll shows that health care tops the list of basic expenses Americans worry about — more than gas, food, and rent. Nearly 3 in 4 adults — and majorities of both parties — say they’re concerned about paying for unexpected medical bills and other health costs.

    “Absolutely health care is something on my mind,” Rob Werner, 64, of Concord, New Hampshire, said in an interview at a local coffee shop in January. He’s a Biden supporter and said he wants to make sure the Affordable Care Act, also known as Obamacare, is retained and that there’s more of an effort to control health care costs.

    The presidential election is likely to turn on the simple question of whether Americans want Trump back in the White House. (Nikki Haley, the former South Carolina governor and U.S. ambassador to the United Nations, remained in the race for the Republican nomination ahead of Super Tuesday, though she had lost the first four primary contests.) And neither major party is basing their campaigns on health care promises.

    But in the KFF poll, 80% of adults said they think it’s “very important” to hear presidential candidates talk about what they’d do to address health care costs — a subject congressional and state-level candidates can also expect to address.

    “People are most concerned about out-of-pocket expenses for health care, and rightly so,” said Andrea Ducas, vice president of health policy at the Center for American Progress, a Washington, D.C.-based progressive think tank.

    Here’s a look at the major health care issues that could help determine who wins in November.

    Abortion

    Less than two years after the Supreme Court overturned the constitutional right to an abortion, it is shaping up to be the biggest health issue in this election.

    That was also the case in the 2022 midterm elections, when many voters rallied behind candidates who supported abortion rights and bolstered Democrats to an unexpectedly strong showing. Since the Supreme Court’s decision, voters in six states — including Kansas, Kentucky, and Ohio, where Republicans control the legislatures — have approved state constitutional amendments protecting abortion access.

    Polls show that abortion is a key issue to some voters, said Robert Blendon, a public opinion researcher and professor emeritus at the Harvard T.H. Chan School of Public Health. He said up to 30% across the board see it as a “personal” issue, rather than policy — and most of those support abortion rights.

    “That’s a lot of voters, if they show up and vote,” Blendon said.

    Proposals to further protect — or restrict — abortion access could drive voter turnout. Advocates are working to put abortion-related measures on the ballot in such states as Arizona, Florida, Missouri, and South Dakota this November. A push in Washington toward a nationwide abortion policy could also draw more voters to the polls, Blendon said.

    A surprise ruling by the Alabama Supreme Court in February that frozen embryos are children could also shake up the election. It’s an issue that divides even the anti-abortion community, with some who believe that a fertilized egg is a unique new person deserving of full legal rights and protections, and others believing that discarding unused embryos as part of the in vitro fertilization process is a morally acceptable way for couples to have children.

    Pricey Prescriptions

    Drug costs regularly rank high among voters’ concerns.

    In the latest tracking poll, more than half — 55% — said they were very worried about being able to afford prescription drugs.

    Biden has tried to address the price of drugs, though his efforts haven’t registered with many voters. While its name doesn’t suggest landmark health policy, the Inflation Reduction Act, or IRA, which the president signed in August 2022, included a provision allowing Medicare to negotiate prices for some of the most expensive drugs. It also capped total out-of-pocket spending for prescription drugs for all Medicare patients, while capping the price of insulin for those with diabetes at $35 a month — a limit some drugmakers have extended to patients with other kinds of insurance.

    Drugmakers are fighting the Medicare price negotiation provision in court. Republicans have promised to repeal the IRA, arguing that forcing drugmakers to negotiate lower prices on drugs for Medicare beneficiaries would amount to price controls and stifle innovation. The party has offered no specific alternative, with the GOP-led House focused primarily on targeting pharmacy benefit managers, the arbitrators who control most Americans’ insurance coverage for medicines.

    Costs of Coverage

    Health care costs continue to rise for many Americans. The cost of employer-sponsored health plans have hit new highs in the past few months, raising costs for employers and workers alike. Experts have attributed the increase to high demand and expensive prices for certain drugs and treatments, notably weight loss drugs, as well as to medical inflation.

    Meanwhile, the ACA is popular. The KFF poll found that more adults want to see the program expanded than scaled back. And a record 21.3 million people signed up for coverage in 2024, about 5 million of them new customers.

    Enrollment in Republican-dominated states has grown fastest, with year-over-year increases of 80% in West Virginia, nearly 76% in Louisiana, and 62% in Ohio, according to the Centers for Medicare & Medicaid Services.

    Public support for Obamacare and record enrollment in its coverage have made it politically perilous for Republicans to pursue the law’s repeal, especially without a robust alternative. That hasn’t stopped Trump from raising that prospect on the campaign trail, though it’s hard to find any other Republican candidate willing to step out on the same limb.

    “The more he talks about it, the more other candidates have to start answering for it,” said Jarrett Lewis, a partner at Public Opinion Strategies, a GOP polling firm.

    “Will a conversation about repeal-and-replace resonate with suburban women in Maricopa County?” he said, referring to the populous county in Arizona known for being a political bellwether. “I would steer clear of that if I was a candidate.”

    Biden and his campaign have pounced on Trump’s talk of repeal. The president has said he wants to make permanent the enhanced premium subsidies he signed into law during the pandemic that are credited with helping to increase enrollment.

    Republican advisers generally recommend that their candidates promote “a market-based system that has the consumer much more engaged,” said Lewis, citing short-term insurance plans as an example. “In the minds of Republicans, there is a pool of people that this would benefit. It may not be beneficial for everyone, but attractive to some.”

    Biden and his allies have criticized short-term insurance plans — which Trump made more widely available — as “junk insurance” that doesn’t cover care for serious conditions or illnesses.

    Entitlements Are Off-Limits

    Both Medicaid and Medicare, the government health insurance programs that cover tens of millions of low-income, disabled, and older people, remain broadly popular with voters, said the Democratic pollster Celinda Lake. That makes it unlikely either party would pursue a platform that includes outright cuts to entitlements. But accusing an opponent of wanting to slash Medicare is a common, and often effective, campaign move.

    Although Trump has said he wouldn’t cut Medicare spending, Democrats will likely seek to associate him with other Republicans who support constraining the program’s costs. Polls show that most voters oppose reducing any Medicare benefits, including by raising Medicare’s eligibility age from 65. However, raising taxes on people making more than $400,000 a year to shore up Medicare’s finances is one idea that won strong backing in a recent poll by The Associated Press and NORC Center for Public Affairs Research.

    Brian Blase, a former Trump health adviser and the president of Paragon Health Institute, said Republicans, if they win more control of the federal government, should seek to lower spending on Medicare Advantage — through which commercial insurers provide benefits — to build on the program’s efficiencies and ensure it costs taxpayers less than the traditional program.

    So far, though, Republicans, including Trump, have expressed little interest in such a plan. Some of them are clear-eyed about the perils of running on changing Medicare, which cost $829 billion in 2021 and is projected to consume nearly 18% of the federal budget by 2032.

    “It’s difficult to have a frank conversation with voters about the future of the Medicare program,” said Lewis, the GOP pollster. “More often than not, it backfires. That conversation will have to happen right after a major election.”

    Addiction Crisis

    Many Americans have been touched by the growing opioid epidemic, which killed more than 112,000 people in the United States in 2023 — more than gun deaths and road fatalities combined. Rural residents and white adults are among the hardest hit.

    Federal health officials have cited drug overdose deaths as a primary cause of the recent drop in U.S. life expectancy.

    Republicans cast addiction as largely a criminal matter, associating it closely with the migration crisis at the U.S. southern border that they blame on Biden. Democrats have sought more funding for treatment and prevention of substance use disorders.

    “This affects the family, the neighborhood,” said Blendon, the public opinion researcher.

    Billions of dollars have begun to flow to states and local governments from legal settlements with opioid manufacturers and retailers, raising questions about how to best spend that money. But it isn’t clear that the crisis, outside the context of immigration, will emerge as a campaign issue.

    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 Path to Longevity – by Dr. Luigi Fontana

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    We’ve reviewed other “expand your healthspan” books, and while they’re good (or else we wouldn’t include them), this is top-tier, up there with Dr. Greger’s books while being more accessible (more on this later).

    This book is far more informational than opinionated, and while some reviewers have described the book as motivating them, that’s not at all the tone, and it’s clear that (beyond hoping for the reader to have to information to promote a long healthy life), the author has no particular agenda to push.

    One example: while he gives a whole-foods, plant-based diet a “A+” rating, he puts the (often meat/fish-heavy) paleo diet at a close “A-“, depending on the animal products chosen (which can swing it a lot, and he discusses this in some detail).

    In the category of criticism… This reviewer has none. Sometimes it seemed something was going unaddressed, but it would be addressed later.

    Stylistically, the text is easy-reading and/but has a lot of references to hard science, complete with charts, diagrams, and so forth. The impression that this reviewer got is that Dr. Fontana took pains to convey as much science as possible, with (unlike Dr. Greger) as little jargon as possible. And that goes a long way.

    Bottom line: if you’re looking for a “healthy aging” book that has a lot more science than “copy the Blue Zone supercentenarians and hope” without being so scientifically dense as “How Not To Die” or “How Not To Age“, then this is the book for you.

    Click here to check out The Path to Longevity, and optimize the path you take!

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