The End of Old Age – by Dr. Marc Agronin

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First, what this book is not: a book about ending aging. For that, you would want to check out “Ending Aging”, by Dr. Aubrey de Grey.

What this book actually is: a book about the purpose of aging. As in: “aging: to what end?”, and then the book answers that question.

Rather than viewing aging as solely a source of decline, this book (while not shying away from that) resolutely examines the benefits of old age—from clinically defining wisdom, to exploring the many neurological trade-offs (e.g., “we lose this thing but we get this other thing in the process”), and the assorted ways in which changes in our brain change our role in society, without relegating us to uselessness—far from it!

The style of the book is deep and meaningful prose throughout. Notwithstanding the author’s academic credentials and professional background in geriatric psychiatry, there’s no hard science here, just comprehensible explanations of psychiatry built into discussions that are often quite philosophical in nature (indeed, the author additionally has a degree in psychology and philosophy, and it shows).

Bottom line: if you’d like your own aging to be something you understand better and can actively work with rather than just having it happen to you, then this is an excellent book for you.

Click here to check out The End Of Old Age, and live it!

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  • 7 Most Common Mistakes When Using Face Oils

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    If you use oil on your face sometimes, here’s how to do it right:

    Let’s face it…

    It’s easy to go wrong, but also easy to correct these 7 mistakes:

    1. using oils on dry skin: always apply to damp skin to avoid poor absorption and resultant greasiness.
    2. using too much oil: only a few drops are needed! Use the “put tiny dots here and there, and then massage them in” method to avoid over-oiling.
    3. using the wrong oils: avoid heavy oils like coconut, avocado, or macadamia unless you have very dry skin; lighter oils like watermelon seed, raspberry seed, or hemp seed suit normal/combination skin.
    4. not hydrating your skin: oils seal in moisture but don’t hydrate; use a humectant first.
    5. using rancid oils: expired or oxidized oils can damage skin and are best avoided.
    6. using only one oil: rotate and/or mix oils to provide a variety of vitamins, minerals, and antioxidants.
    7. using the same oils morning and night: save richer, slower-absorbing oils for night use and lighter, fast-absorbing ones for day.

    For more on all of this, enjoy;

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

    Want to learn more?

    You might also like:

    Beyond Castor: Vegetable Oils That Regenerate Your Skin

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  • 10 Unexpected Benefits Of Slow Jogging

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    Sometimes, less is more:

    Slow and steady wins the race?

    Here’s the rundown… Slowly:

    1. You burn more body fat: running at 50-60% of max heart rate primarily burns fat without having the usual compensatory metabolic slump afterwards, unless you go for a very long time.
    2. You can build more muscle: lower-intensity workouts improve muscle recovery, which is essential too.
    3. You can reduce muscle soreness: light jogging helps clear lactic acid faster (10almonds note: muscle soreness after exercise isn’t about lactic acid)
    4. You avoid injuries: less impact on joints reduces injury risk.
    5. You learn the proper form: running slowly allows better focus on technique.
    6. You can enjoy it more: slower pace lets you take in surroundings and boosts mood.
    7. You still improve your cardiorespiratory fitness: strengthens heart and lungs over time.
    8. You’ll burn more calories than you think: can burn 200–400 calories per 30 minutes.
    9. You’ll improve your mobility: gentle movement supports joint health and collagen production.
    10. You can improve your performance: builds endurance and strength for faster running

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like:

    How To Rebuild Your Cartilage

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  • A person in Texas caught bird flu after mixing with dairy cattle. Should we be worried?

    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 United States’ Centers for Disease Control and Prevention (CDC) has issued a health alert after the first case of H5N1 avian influenza, or bird flu, seemingly spread from a cow to a human.

    A farm worker in Texas contracted the virus amid an outbreak in dairy cattle. This is the second human case in the US; a poultry worker tested positive in Colorado in 2022.

    The virus strain identified in the Texan farm worker is not readily transmissible between humans and therefore not a pandemic threat. But it’s a significant development nonetheless.

    Some background on bird flu

    There are two types of avian influenza: highly pathogenic or low pathogenic, based on the level of disease the strain causes in birds. H5N1 is a highly pathogenic avian influenza.

    H5N1 first emerged in 1997 in Hong Kong and then China in 2003, spreading through wild bird migration and poultry trading. It has caused periodic epidemics in poultry farms, with occasional human cases.

    Influenza A viruses such as H5N1 are further divided into variants, called clades. The unique variant causing the current epidemic is H5N1 clade 2.3.4.4b, which emerged in late 2020 and is now widespread globally, especially in the Americas.

    In the past, outbreaks could be controlled by culling of infected birds, and H5N1 would die down for a while. But this has become increasingly difficult due to escalating outbreaks since 2021.

    Wild animals are now in the mix

    Waterfowl (ducks, swans and geese) are the main global spreaders of avian flu, as they migrate across the world via specific routes that bypass Australia. The main hub for waterfowl to migrate around the world is Quinghai lake in China.

    But there’s been an increasing number of infected non-waterfowl birds, such as true thrushes and raptors, which use different flyways. Worryingly, the infection has spread to Antarctica too, which means Australia is now at risk from different bird species which fly here.

    H5N1 has escalated in an unprecedented fashion since 2021, and an increasing number of mammals including sea lions, goats, red foxes, coyotes, even domestic dogs and cats have become infected around the world.

    Wild animals like red foxes which live in peri-urban areas are a possible new route of spread to farms, domestic pets and humans.

    Dairy cows and goats have now become infected with H5N1 in at least 17 farms across seven US states.

    What are the symptoms?

    Globally, there have been 14 cases of H5N1 clade 2.3.4.4b virus in humans, and 889 H5N1 human cases overall since 2003.

    Previous human cases have presented with a severe respiratory illness, but H5N1 2.3.4.4b is causing illness affecting other organs too, like the brain, eyes and liver.

    For example, more recent cases have developed neurological complications including seizures, organ failure and stroke. It’s been estimated that around half of people infected with H5N1 will die.

    The case in the Texan farm worker appears to be mild. This person presented with conjunctivitis, which is unusual.

    Food safety

    Contact with sick poultry is a key risk factor for human infection. Likewise, the farm worker in Texas was likely in close contact with the infected cattle.

    The CDC advises pasteurised milk and well cooked eggs are safe. However, handling of infected meat or eggs in the process of cooking, or drinking unpasteurised milk, may pose a risk.

    Although there’s no H5N1 in Australian poultry or cattle, hygienic food practices are always a good idea, as raw milk or poorly cooked meat, eggs or poultry can be contaminated with microbes such as salmonella and E Coli.

    If it’s not a pandemic, why are we worried?

    Scientists have feared avian influenza may cause a pandemic since about 2005. Avian flu viruses don’t easily spread in humans. But if an avian virus mutates to spread in humans, it can cause a pandemic.

    One concern is if birds were to infect an animal like a pig, this acts as a genetic mixing vessel. In areas where humans and livestock exist in close proximity, for example farms, markets or even in homes with backyard poultry, the probability of bird and human flu strains mixing and mutating to cause a new pandemic strain is higher.

    A visual depicting potential pathways to a novel pandemic influenza virus.
    There are a number of potential pathways to a pandemic caused by influenza. Author provided

    The cows infected in Texas were tested because farmers noticed they were producing less milk. If beef cattle are similarly affected, it may not be as easily identified, and the economic loss to farmers may be a disincentive to test or report infections.

    How can we prevent a pandemic?

    For now there is no spread of H5N1 between humans, so there’s no immediate risk of a pandemic.

    However, we now have unprecedented and persistent infection with H5N1 clade 2.3.4.4b in farms, wild animals and a wider range of wild birds than ever before, creating more chances for H5N1 to mutate and cause a pandemic.

    Unlike the previous epidemiology of avian flu, where hot spots were in Asia, the new hot spots (and likely sites of emergence of a pandemic) are in the Americas, Europe or in Africa.

    Pandemics grow exponentially, so early warnings for animal and human outbreaks are crucial. We can monitor infections using surveillance tools such as our EPIWATCH platform.

    The earlier epidemics can be detected, the better the chance of stamping them out and rapidly developing vaccines.

    Although there is a vaccine for birds, it has been largely avoided until recently because it’s only partially effective and can mask outbreaks. But it’s no longer feasible to control an outbreak by culling infected birds, so some countries like France began vaccinating poultry in 2023.

    For humans, seasonal flu vaccines may provide a small amount of cross-protection, but for the best protection, vaccines need to be matched exactly to the pandemic strain, and this takes time. The 2009 flu pandemic started in May in Australia, but the vaccines were available in September, after the pandemic peak.

    To reduce the risk of a pandemic, we must identify how H5N1 is spreading to so many mammalian species, what new wild bird pathways pose a risk, and monitor for early signs of outbreaks and illness in animals, birds and humans. Economic compensation for farmers is also crucial to ensure we detect all outbreaks and avoid compromising the food supply.

    C Raina MacIntyre, Professor of Global Biosecurity, NHMRC L3 Research Fellow, Head, Biosecurity Program, Kirby Institute, UNSW Sydney; Ashley Quigley, Senior Research Associate, Global Biosecurity, UNSW Sydney; Haley Stone, PhD Candidate, Biosecurity Program, Kirby Institute, UNSW Sydney; Matthew Scotch, Associate Dean of Research and Professor of Biomedical Informatics, College of Health Solutions, Arizona State University, and Rebecca Dawson, Research Associate, The Kirby Institute, UNSW Sydney

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

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  •  Most People Do Seated Forward Fold Incorrectly (Do This Instead) 

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    This makes quite a difference:

    Into the fold

    What most people get wrong: focusing on touching their toes!

    The reason is because this often shifts the stretch into your back, instead of your hamstrings.

    Instead, here’s what to do, step by step:

    1. Sit down, bend your knees, and bring your belly towards your thighs, while keeping your spine straight
    2. Hold your toes, knees, or behind your thighs, to maintain a strong belly-to-thigh connection
    3. Slowly slide your feet forwards one at a time while keeping your spine straight and your belly connected to your thighs
    4. Stop sliding when you feel the tension in your hamstrings rather than your back
    5. Optimize the stretch by sending your tailbone backwards, which lengthens your hamstrings
    6. Inhale, then exhale and relax deeper into the stretch, using each exhale to slide slightly further forwards each time
    7. Make sure you don’t force your legs straight; instead, stay within your current limit and let breathing gradually increase your range!

    Remember: bent knees allow you to tilt your pelvis correctly, so your hamstrings actually lengthen instead of your spine rounding. If nothing else, understand this 🙂

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Tight Hamstrings? Here’s A Test To Know If It’s Actually Your Sciatic Nerve

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  • More Salt, Not Less?

    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? We love to hear from you!

    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

    ❝I’m curious about the salt part – learning about LMNT and what they say about us needing more salt than what’s recommended by the government, would you mind looking into that? From a personal experience, I definitely noticed a massive positive difference during my 3-5 day water fasts when I added salt to my water compared to when I just drank water. So I’m curious what the actual range for salt intake is that we should be aiming for.❞

    That’s a fascinating question, and we’ll have to tackle it in several parts:

    When fasting

    3–5 days is a long time to take only water; we’re sure you know most people fast from food for much less time than that. Nevertheless, when fasting, the body needs more water than usual—because of the increase in metabolism due to freeing up bodily resources for cellular maintenance. Water is necessary when replacing cells (most of which are mostly water, by mass), and for ferrying nutrients around the body—as well as escorting unwanted substances out of the body.

    Normally, the body’s natural osmoregulatory process handles this, balancing water with salts of various kinds, to maintain homeostasis.

    However, it can only do that if it has the requisite parts (e.g. water and salts), and if you’re fasting from food, you’re not replenishing lost salts unless you supplement.

    Normally, monitoring our salt intake can be a bit of a guessing game, but when fasting for an entire day, it’s clear how much salt we consumed in our food that day: zero

    So, taking the recommended amount of sodium, which varies but is usually in the 1200–1500mg range (low end if over aged 70+; high end if aged under 50), becomes sensible.

    More detail: How Much Sodium You Need Per Day

    See also, on a related note:

    When To Take Electrolytes (And When We Shouldn’t!)

    When not fasting

    Our readers here are probably not “the average person” (since we have a very health-conscious subscriber-base), but the average person in N. America consumes about 9g of salt per day, which is several multiples of the maximum recommended safe amount.

    The WHO recommends no more than 5g per day, and the AHA recommends no more than 2.3g per day, and that we should aim for 1.5g per day (this is, you’ll note, consistent with the previous “1200–1500mg range”).

    Read more: Massive efforts needed to reduce salt intake and protect lives

    Questionable claims

    We can’t speak for LMNT (and indeed, had to look them up to discover they are an electrolytes supplement brand), but we can say that sometimes there are articles about such things as “The doctor who says we should eat more salt, not less”, and that’s usually about Dr. James DiNicolantonio, a doctor of pharmacy, who wrote a book that, because of this question today, we’ve now also reviewed:

    The Salt Fix: Why the Experts Got It All Wrong—and How Eating More Might Save Your Life – by Dr. James DiNicolantonio

    Spoiler, our review was not favorable.

    The body knows

    Our kidneys (unless they are diseased or missing) do a full-time job of getting rid of excess things from our blood, and dumping them into one’s urine.

    That includes excess sugar (which is how diabetes was originally diagnosed) and excess salt. In both cases, they can only process so much, but they do their best.

    Dr. DiNicolantino recognizes this in his book, but chalks it up to “if we do take too much salt, we’ll just pass it in urine, so no big deal”.

    Unfortunately, this assumes that our kidneys have infinite operating capacity, and they’re good, but they’re not that good. They can only filter so much per hour (it’s about 1 liter of fluids). Remember we have about 5 liters of blood, consume 2–3 liters of water per day, and depending on our diet, several more liters of water in food (easy to consume several more liters of water in food if one eats fruit, let alone soups and stews etc), and when things arrive in our body, the body gets to work on them right away, because it doesn’t know how much time it’s going to have to get it done, before the next intake comes.

    It is reasonable to believe that if we needed 8–10g of salt per day, as Dr. DiNicolantonio claims, our kidneys would not start dumping once we hit much, much lower levels in our blood (lower even than the daily recommended intake, because not all of the salt in our body is in our blood, obviously).

    See also: How Too Much Salt Can Lead To Organ Failure

    Lastly, a note about high blood pressure

    This is one where the “salt’s not the bad guy” crowd have at least something close to a point, because while salt is indeed still a bad guy (if taken above the recommended amounts, without good medical reason), when it comes to high blood pressure specifically, it’s not the worst bad guy, nor is it even in the top 5:

    Hypertension: Factors Far More Relevant Than Salt

    Thanks for writing in with such an interesting question!

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  • I’m a medical forensic examiner. Here’s what people can expect from a health response after a sexual assault

    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.

    An estimated one in five women and one in 16 men in Australia have experienced sexual violence.

    After such a traumatic experience, it’s understandable many are unsure if they want to report it to the police. In fact, less than 10% of Australian women who experience sexual assault ever make a police report.

    In Australia there is no time limit on reporting sexual assault to police. However, there are tight time frames for collecting forensic evidence, which can sometimes be an important part of the police investigation, whether it’s commenced at the time or later.

    This means the decision of whether or not to undergo a medical forensic examination needs to be made quite quickly after an assault.

    I work as a medical forensic examiner. Here’s what you can expect if you present for a medical forensic examination after a sexual assault.

    fizkes/Shutterstock

    A team of specialists

    There are about 100 sexual assault services throughout Australia providing 24-hour care. As with other areas of health care, there are extra challenges in regional and rural areas, where there are often further distances to travel and staff shortages.

    Sexual assault services in Australia are free regardless of Medicare status. To find your nearest service you can call 1800 RESPECT (1800 737 732) or Full Stop Australia (1800 385 578) who can also provide immediate telephone counselling support.

    It’s important to call the local sexual assault service before turning up. They can provide the victim-survivor with information and advice to prevent delays and make the process as helpful as possible.

    The consultation usually occurs in a hospital emergency department which has a designated forensic suite, or in a specialised forensic service.

    The victim-survivor is seen by a doctor or nurse trained in medical and forensic care. There’s a sexual assault counsellor, crisis worker or social worker present to support the patient and offer counselling advice. This is called an “integrated response” with medical and psychosocial staff working together.

    In most cases the victim-survivor can have their own support person present too.

    Depending on what the victim-survivor wants, the doctor or nurse will take a history of the assault to guide any medical care which may be needed (such as emergency contraception) and to guide the examination.

    Sexual assault services are always very aware of giving victim-survivors a choice about having a medical forensic examination. If a person presents to a sexual assault service, they can receive counselling and medical care without undergoing a forensic examination if they do not wish to. https://www.youtube.com/embed/CGlbTgia0Ek?wmode=transparent&start=0 Sexual assault services are inclusive of all genders.

    Collecting forensic samples

    Samples collected during a medical forensic examination can sometimes identify the perpetrator’s DNA or intoxicating substances (alcohol or drugs that might be relevant to the investigation). The window of opportunity to collect these samples can be as short as 12 hours, or up to 5–7 days, depending on the nature of the sexual assault.

    In most of Australia, an adult who has experienced a recent sexual assault can be offered a medical forensic examination without making a report to police.

    Depending on the state or territory, the forensic samples can usually be stored for 3 to 12 months (up to 100 years in Tasmania). This allows the victim-survivor time to decide if they want to release them to police for processing.

    The doctor or nurse will collect the samples using a sexual assault investigation kit, or a “rape kit”.

    Collecting these samples might involve taking swabs to try to detect DNA from external and internal genital areas and anywhere there may have been DNA transfer. This can be from skin cells, where the perpetrator touched the victim-survivor, or from bodily fluids including semen or saliva.

    The doctor or nurse carrying out the examination do their best to minimise re-traumatisation, by providing the victim-survivor information, choices and control at every step of the process.

    A nurse talking to two women.
    The victim-survivor can usually have a support person with them. Monkey Business Images/Shutterstock

    How about STIs and pregnancy?

    During the consultation, the doctor or nurse will address any concerns about sexually transmitted infections (STIs) and pregnancy, if applicable.

    In most cases the risk of STIs is small. But follow-up testing at 1–2 weeks for infections such as chlamydia and gonorrhoea, and at 6–12 weeks for infections such as syphilis and HIV, is usually recommended.

    Emergency contraception (sometimes called the “morning after pill”) can be provided to prevent pregnancy. It can be taken up to five days after sexual assault (but the sooner the better) with follow-up pregnancy testing recommended at 2–3 weeks.

    Things have improved over time

    When I was a junior doctor in the late 90s, taking forensic swabs was usually the responsibility of the busy obstetrics and gynaecology trainee in the emergency department, who was often managing multiple patients and had little training in forensics. There was also usually no supportive counsellor.

    Anecdotally, both the doctor and the patient were traumatised by this experience. Research shows that when specialised, integrated services are not provided, victim-survivors’ feelings of powerlessness are magnified.

    But the way we carry out medical forensic examinations after sexual assault in Australia has improved over the years.

    With patient-centred practices, and designated forensic and counselling staff, the experience for the patient is thought to be empowering rather than re-traumatising.

    Our research

    In new research published in the Australian Journal of General Practice, my colleagues and I explored the experience of the medical forensic examination from the victim-survivor’s perspective.

    We surveyed 291 patients presenting to a sexual assault service in New South Wales (where I work) over four years.

    Some 75% of patients reported the examination was reassuring and another 20% reported it was OK. Only 2% reported that it was traumatising. The majority (98%) said they would recommend a friend present to a sexual assault service if they were in a similar situation.

    While patients spoke positively about the care they received, many commented that the sexual assault service was not visible enough. They didn’t know how to find it or even that it existed.

    We know many victim-survivors don’t present to a sexual assault service or undergo a medical forensic examination after a sexual assault. So we need to do more to increase the visibility of these services.

    The National Sexual Assault, Family and Domestic Violence Counselling Line – 1800 RESPECT (1800 737 732) – is available 24 hours a day, seven days a week for any Australian who has experienced, or is at risk of, family and domestic violence and/or sexual assault.

    Mary Louise Stewart, Senior Career Medical Officer, Northern Sydney Local Health District; PhD Candidate, University of Sydney

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

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