The Great Nerve – by Dr. Kevin Tracey

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Regular 10almonds readers will doubtlessly be aware of the merits of tending to one’s vagus nerve for reasons of relaxation and general health (per accessing the body’s “rest and digest” mode, and/or at the very least exiting the body’s “fight or flight” mode, which can be great in a crisis, but usually not what one wants at one’s desk on a Tuesday morning).

So, what does this book offer that stands out?

In this case it is much more of a focus on active healing, rather than simply avoiding harm.

Dr. Tracey covers how the vagus nerve (in and of itself, and/or in its role as the primary means of gut-brain information exchange) can be used torebalance inflammation (i.e., reduce general inflammation while increasing the immune response where and when and how it’s actually needed), regulate weight, improve metabolism, and reap the many health benefits that come with those things, especially if one’s starting point in one or more of those categories is Not Good™.

In terms of practicalities, he recommends an array of tools: meditation and breathwork, cold and exercise, and technological gadgets, with notes on therapies for various conditions.

The style is formal in tone, with lots of stories, and feels a lot like a for-the-public scientific presentation by an academic whose goal is more to engage the audience than necessarily to educate with a lot of details, as one might with an audience of students of one’s field. There are no citation markers as we go, although there is a respectable-sized bibliography at the back. The lack of referencing as we go is however quite a flaw, since it makes it much more difficult to check the sources for claims. It’s the equivalent of “yes, there is evidence for this claim; if you don’t believe me, here’s the library”.

Bottom line: if you’re looking for clinical understanding, this isn’t the best book for you. If you’re looking for just the practicalities, this book will feel quite padded with anecdotes. If, however, you want to learn about the vagus nerve in storytime fashion while curled up in your armchair, then you’ll probably find this book quite enjoyable.

Click here to check out The Great Nerve, and soothe yours!

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  • Is Vitamin C Worth The Hype? (Doctorly Investigates)

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    Double Board-Certified Dermatologists Dr. Muneeb Shah & Dr. Luke Maxfield weigh in on vitamin C; is it worth the hype?

    Yes it is, but…

    There are some caveats, for example:

    • It’s best to apply vitamin C on clean, dry skin and let it set before layering other products.
    • Avoid mixing with oxidants like benzoyl peroxide (cancels out antioxidant effects).
    • Avoid combining with copper (may negate brightening benefits).
    • Do not use with hypochlorous acid (oxidative reactions cancel out benefits).
    • Be cautious with retinol due to irritation risks.

    However, used correctly, it does give very worthy benefits, and they recommend:

    • Morning use: acts as an antioxidant, pairs well with sunscreen for better protection from sun and environmental damage.
    • Night use: maximizes functions like improving tone, collagen production, texture, and reducing wrinkles.

    That’s not to say that at night it stops being an antioxidant or during the day it isn’t critical for collagen synthesis, but it is to say: because of the different things our bodies typically encounter and/or do during the day or night, those are the best times to get the most out of those benefits.

    They also review some popular products; here are some notes on their comments about them:

    • Skinceuticals C E Ferulic: research-backed, $180, effective but potentially irritating.
    • Skinceuticals Phloretin CF: includes 0.5% salicylic acid, good for acne-prone skin.
    • Dermatology Vitamin C E Ferulic: relatively more affordable ($70), fragrance-free, includes peptides and ceramides.
    • Drunk Elephant C-Firma: powder-to-serum formula, sued for patent infringement.
    • Paula’s Choice C15 Booster: reformulated, fragrance-free, similar to Skinceuticals.
    • Neutrogena Vitamin C Capsules: stabilized 20% ascorbic acid, single-use, travel-friendly.
    • La Roche-Posay Vitamin C Serum: contains fragrance and alcohol, not ideal for sensitive skin.
    • Matter of Fact Vitamin C Serum: includes ascorbic acid and ferulic acid, oily texture for dry skin.
    • Medik8 Super C Ferulic: stable 30% ethyl ascorbic acid, lightweight texture.
    • Naturium Vitamin C Complex: multi-form Vitamin C with niacinamide, alpha arbutin, and turmeric.
    • Timeless Vitamin C Serum: affordable ($20), 20% ascorbic acid with E and ferulic acid.

    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:

    More Than Skin-Deep: Six Ways To Eat For Healthier Skin ← this one’s about a lot more than just vitamin C 😎

    Take care!

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  • Science of Pilates – by Tracy Ward

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed other books in this series, “Science of Yoga” and “Science of HIIT” (they’re great too; check them out!). What does this one add to the mix?

    Pilates is a top-tier “combination exercise” insofar as it checks a lot of boxes, e.g:

    • Strength—especially core strength, but also limbs
    • Mobility—range of motion and resultant reduction in injury risk
    • Stability—impossible without the above two things, but Pilates trains this too
    • Fitness—many dynamic Pilates exercises can be performed as cardio and/or HIIT.

    The author, a physiotherapist, explains (as the title promises!) the science of Pilates, with:

    • the beautifully clear diagrams we’ve come to expect of this series,
    • equally clear explanations, with a great balance of simplicity of terms and depth where necessary, and
    • plenty of citations for the claims made, linking to lots of the best up-to-date science.

    Bottom line: if you are in a position to make a little time for Pilates (if you don’t already), then there is nobody who would not benefit from reading this book.

    Click here to check out Science of Pilates, and keep your body well!

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  • How Much Do Financial Decline & Cognitive Decline Go Hand In Hand?

    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.

    That financial health and physical health are intertwined is a sad fact of our society, but how does it go for cognitive health?

    Well, first of all, the brain is also an organ, and so is the heart that feeds it, and so are the lungs that supply the blood with oxygen, and so is the gut that… You get the idea. There is no cognitive health without physical health.

    But we can also look at cognitive health somewhat in isolation, if we use clever statistical modelling to control for physical health factors that might be adversely affecting cognitive health.

    So, what’s the answer?

    When your bank balance is something you’d rather not remember…

    Researchers (Dr. Katrina Kezios et al.) did exactly that kind of modelling, analyzing data from 7,676 participants in the Health and Retirement Study between 2010–2020, tracking financial well-being and memory over time.

    • How financial well-being was measured: an eight-item index measured both psychosocial strain (stress, dissatisfaction) and material hardship (difficulty paying bills, low income, limited access to necessities)
    • How cognitive decline was measured: direct memory assessments (immediate and delayed 10-word recall tasks) and, for those too cognitively impaired to complete direct assessments, proxy assessments of memory function (proxy’s assessment of participants’ memory performance on a 5-point Likert scale and the 16-item Jorm Informant Questionnaire for Cognitive Decline) were used to generate a composite memory score.

    What Dr. Kezios and her team found is that worsening financial well-being is linked to poorer memory and faster cognitive decline in adults aged 50+.

    How bad is it? In few words, people with significant financial deterioration experienced memory decline comparable to about 5 extra months of aging per year.

    And importantly, this was dynamic in nature and a one-way slope: declines in financial well-being were consistently linked to worse memory, but improvements in finances didn’t reliably lead to cognitive gains (in essence, you can’t buy more cognitive function, but you can lose it if your finances are poor).

    Why does this happen? There are several possibilities, for example study co-author Dr. Adina Zeki Al Hazzouri hypothesized that prolonged financial strain may overload your mental bandwidth, contributing to cognitive decline. Additionally, the paper notes that chronic stress, reduced access to healthcare and nutrition, and less social engagement may all mediate* the relationship between finances and brain health.

    *mediate, in this context, = provide the mechanism of action for, actively facilitate such that it happens, without necessary nailing their colors to the mast of outright declaring it causal (because the scientists acknowledge there could be unknown additional factors at hand, much like how yeast will in technical terms “mediate” bread rising, but it won’t “cause” a thing without the temperature being right)

    You can read the paper in full, here: Katrina L Kezios et al, Changes in financial well-being and memory function and decline in middle-aged and older adults ← if you want to read more than just the abstract, you just need to click on the PDF icon!

    This is consistent, by the way, with the impact of systemic stress on heart health, which we wrote about here: Heart Health vs Systemic Stress

    …and you’ll recall that “what’s good for your heart is good for your brain“, so, do note that the inverse is also true (what’s bad for your heart is bad for your brain)!

    See also: What’s Your Vascular Dementia Risk? ← includes actual numbers and a risk calculator tool and things like that 😎

    Want to learn more?

    You might like this book that we reviewed a while ago:

    Growing Young – by Marta Zaraska ← discusses the social factors involved in healthy aging

    Take care!

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  • WHO Overturns Dogma on Airborne Disease Spread. The CDC Might Not Act on It.

    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 World Health Organization has issued a report that transforms how the world understands respiratory infections like covid-19, influenza, and measles.

    Motivated by grave missteps in the pandemic, the WHO convened about 50 experts in virology, epidemiology, aerosol science, and bioengineering, among other specialties, who spent two years poring through the evidence on how airborne viruses and bacteria spread.

    However, the WHO report stops short of prescribing actions that governments, hospitals, and the public should take in response. It remains to be seen how the Centers for Disease Control and Prevention will act on this information in its own guidance for infection control in health care settings.

    The WHO concluded that airborne transmission occurs as sick people exhale pathogens that remain suspended in the air, contained in tiny particles of saliva and mucus that are inhaled by others.

    While it may seem obvious, and some researchers have pushed for this acknowledgment for more than a decade, an alternative dogma persisted — which kept health authorities from saying that covid was airborne for many months into the pandemic.

    Specifically, they relied on a traditional notion that respiratory viruses spread mainly through droplets spewed out of an infected person’s nose or mouth. These droplets infect others by landing directly in their mouth, nose, or eyes — or they get carried into these orifices on droplet-contaminated fingers. Although these routes of transmission still happen, particularly among young children, experts have concluded that many respiratory infections spread as people simply breathe in virus-laden air.

    “This is a complete U-turn,” said Julian Tang, a clinical virologist at the University of Leicester in the United Kingdom, who advised the WHO on the report. He also helped the agency create an online tool to assess the risk of airborne transmission indoors.

    Peg Seminario, an occupational health and safety specialist in Bethesda, Maryland, welcomed the shift after years of resistance from health authorities. “The dogma that droplets are a major mode of transmission is the ‘flat Earth’ position now,” she said. “Hurray! We are finally recognizing that the world is round.”

    The change puts fresh emphasis on the need to improve ventilation indoors and stockpile quality face masks before the next airborne disease explodes. Far from a remote possibility, measles is on the rise this year and the H5N1 bird flu is spreading among cattle in several states. Scientists worry that as the H5N1 virus spends more time in mammals, it could evolve to more easily infect people and spread among them through the air.

    Traditional beliefs on droplet transmission help explain why the WHO and the CDC focused so acutely on hand-washing and surface-cleaning at the beginning of the pandemic. Such advice overwhelmed recommendations for N95 masks that filter out most virus-laden particles suspended in the air. Employers denied many health care workers access to N95s, insisting that only those routinely working within feet of covid patients needed them. More than 3,600 health care workers died in the first year of the pandemic, many due to a lack of protection.

    However, a committee advising the CDC appears poised to brush aside the updated science when it comes to its pending guidance on health care facilities.

    Lisa Brosseau, an aerosol expert and a consultant at the Center for Infectious Disease Research and Policy in Minnesota, warns of a repeat of 2020 if that happens.

    “The rubber hits the road when you make decisions on how to protect people,” Brosseau said. “Aerosol scientists may see this report as a big win because they think everything will now follow from the science. But that’s not how this works and there are still major barriers.”

    Money is one. If a respiratory disease spreads through inhalation, it means that people can lower their risk of infection indoors through sometimes costly methods to clean the air, such as mechanical ventilation and using air purifiers, and wearing an N95 mask. The CDC has so far been reluctant to press for such measures, as it updates foundational guidelines on curbing airborne infections in hospitals, nursing homes, prisons, and other facilities that provide health care. This year, a committee advising the CDC released a draft guidance that differs significantly from the WHO report.

    Whereas the WHO report doesn’t characterize airborne viruses and bacteria as traveling short distances or long, the CDC draft maintains those traditional categories. It prescribes looser-fitting surgical masks rather than N95s for pathogens that “spread predominantly over short distances.” Surgical masks block far fewer airborne virus particles than N95s, which cost roughly 10 times as much.

    Researchers and health care workers have been outraged about the committee’s draft, filing letters and petitions to the CDC. They say it gets the science wrong and endangers health. “A separation between short- and long-range distance is totally artificial,” Tang said.

    Airborne viruses travel much like cigarette smoke, he explained. The scent will be strongest beside a smoker, but those farther away will inhale more and more smoke if they remain in the room, especially when there’s no ventilation.

    Likewise, people open windows when they burn toast so that smoke dissipates before filling the kitchen and setting off an alarm. “You think viruses stop after 3 feet and drop to the ground?” Tang said of the classical notion of distance. “That is absurd.”

    The CDC’s advisory committee is comprised primarily of infection control researchers at large hospital systems, while the WHO consulted a diverse group of scientists looking at many different types of studies. For example, one analysis examined the puff clouds expelled by singers, and musicians playing clarinets, French horns, saxophones, and trumpets. Another reviewed 16 investigations into covid outbreaks at restaurants, a gym, a food processing factory, and other venues, finding that insufficient ventilation probably made them worse than they would otherwise be.

    In response to the outcry, the CDC returned the draft to its committee for review, asking it to reconsider its advice. Meetings from an expanded working group have since been held privately. But the National Nurses United union obtained notes of the conversations through a public records request to the agency. The records suggest a push for more lax protection. “It may be difficult as far as compliance is concerned to not have surgical masks as an option,” said one unidentified member, according to notes from the committee’s March 14 discussion. Another warned that “supply and compliance would be difficult.”

    The nurses’ union, far from echoing such concerns, wrote on its website, “The Work Group has prioritized employer costs and profits (often under the umbrella of ‘feasibility’ and ‘flexibility’) over robust protections.” Jane Thomason, the union’s lead industrial hygienist, said the meeting records suggest the CDC group is working backward, molding its definitions of airborne transmission to fit the outcome it prefers.

    Tang expects resistance to the WHO report. “Infection control people who have built their careers on this will object,” he said. “It takes a long time to change people’s way of thinking.”

    The CDC declined to comment on how the WHO’s shift might influence its final policies on infection control in health facilities, which might not be completed this year. Creating policies to protect people from inhaling airborne viruses is complicated by the number of factors that influence how they spread indoors, such as ventilation, temperature, and the size of the space.

    Adding to the complexity, policymakers must weigh the toll of various ailments, ranging from covid to colds to tuberculosis, against the burden of protection. And tolls often depend on context, such as whether an outbreak happens in a school or a cancer ward.

    “What is the level of mortality that people will accept without precautions?” Tang said. “That’s another question.”

    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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  • Low Insulin Lifestyle – by Dr. Ali Chappell

    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 registered dietician (RD) and PhD nutritionist, talks about her successful approach for managing her PCOS with diet—and unlike many books or articles about such, her emphasis is not on phytoestrogens, but rather, on insulin management.

    Why? Because PCOS and insulin resistance are strongly linked, insofar as each promotes the other. Since it is difficult to directly tackle PCOS (whose cause is not known and whose pathology is hazily understood at best), she opts for tackling this strongly-linked comorbidity, insulin resistance, as it is much better understood and much easier to directly affect. And then, by reducing insulin resistance, PCOS symptoms are simultaneously alleviated.

    She starts by explaining the science of PCOS so far as it is understood—so, mostly the risk factors and the symptoms—and then, extensively, the science of insulin resistance (especially its causes, its consequences, and how to reverse it).

    The “how to reverse it” part is of course the greatest value of the book, and focuses on avoiding insulin triggers. Notably, it also covers well-established insulin triggers that don’t necessarily cause blood sugar spikes and so can often go unnoticed outside of the lab. While blood sugar levels are often used as a proxy for measuring insulin, it’s not a 1:1 relationship, so simply avoiding blood sugar spikes (while still helpful) would not by itself eliminate insulin spikes. Thus, the extra information of this book being useful.

    The style is varied; we see clear and comprehensible textbook-style clinical explanations, anecdotes about case studies, and a wealth of actual research, with citations linking to such throughout, along with direct practical advice of the “so do this and this” kind.

    Bottom line: if you or a loved one have PCOS or a similar condition (large overlap with many untreated menopause symptoms, of course), then this book can help you while—as a bonus—vastly improving your systemic health too (since insulin affects many other things).

    Click here to check out Low Insulin Lifestyle, live life on the low!

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  • Should You Soak Your Nuts?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

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

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

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

    So, no question/request too big or small

    ❝hi. how many almonds should one eat per day? do they need to be soaked? thank you.❞

    Within reason, however many you like! Given that protein is an appetite suppressant, you’ll probably find it’s not too many.

    Dr. Michael Greger, of “How Not To Die” fame, suggests aiming for 30g of nuts per day. Since almonds typically weigh about 1g each, that means 30 if it’s all almonds.

    And if you’re wondering about 10 almonds? The name’s a deliberate reference to an old internet hoax about 10 almonds being the equivalent of an aspirin for treating a headache. It’s a reminder to be open-mindedly skeptical about information circulating wildly, and look into the real, evidence-based, science of things.

    • Sometimes, the science validates claims, and we’re excited to share that!
    • Sometimes, the science just shoots claims down, and it’s important to acknowledge when that happens too.

    On which note, about soaking…

    Short version: soaking can improve the absorption of some nutrients, but not much more than simply chewing thoroughly. See:

    Soaking does reduce certain “antinutrients” (compounds that block absorption of other nutrients), such as phytic acid. However, even a 24-hour soak reduces them only by about 5%:

    Determination of d-myo-inositol phosphates in “activated” raw almonds using anion-exchange chromatography coupled with tandem mass spectrometry

    If you don’t want to take 24-hours to get a 5% benefit, there’s good news! A 12-hour soak can result in 4% less phytic acid in chopped (but not whole) almonds:

    The Effect of Soaking Almonds and Hazelnuts on Phytate and Mineral Concentrations

    Lest that potentially underwhelming benefit leave a bitter taste in your mouth, one good thing about soaking almonds (if you don’t like bitter tastes, anyway) is that it will reduce their bitterness:

    Bitter taste, phytonutrients, and the consumer: a review

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