The Gut-Healthiest Yogurt
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Not only is this yogurt, so it’s winning from the start with its probiotic goodness, but also it’s full of several kinds of fiber, and gut-healthy polyphenols too. Plus, it’s delicious. The perfect breakfast, but don’t let us stop you from enjoying it at any time of day!
You will need
- 1 cup yogurt with minimal additives. Live Greek yogurt is a top-tier choice, and plant-based varieties are fine too (just watch out, again, for needless additives)
- 7 dried figs, roughly chopped
- 6 fresh figs, thinly sliced
- 5 oz chopped pitted dates
- 4 tbsp mixed seeds (pumpkin, sunflower, and chia are a great combination)
Method
(we suggest you read everything at least once before doing anything)
1) Soak the dried figs, the dates, and half the seeds in hot water for at least 5 minutes. Drain (be careful not to lose the chia seeds) and put in a blender with ¼ cup cold water.
2) Blend the ingredients from the last step into a purée (you can add a little more cold water if it needs it).
3) Mix this purée into the yogurt in a bowl, and add in the remaining seeds, mixing them in thoroughly.
4) Top with the sliced figs, and serve (or refrigerate, up to a few days, until needed).
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- Dates vs Figs – Which is Healthier?
- The Tiniest Seeds With The Most Value
Take care!
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Gut-Healthy Sunset Soup
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So-called for its gut-healthy ingredients, and its flavor profile being from the Maghreb (“Sunset”) region, the western half of the N. African coast.
You will need
- 1 can chickpeas (do not drain)
- 1 cup low-sodium vegetable stock
- 1 small onion, finely chopped
- 1 carrot, finely chopped
- 2 tbsp sauerkraut, drained and chopped (yes, it is already chopped, but we want it chopped smaller so it can disperse evenly in the soup)
- 2 tbsp tomato paste
- 1 tbsp harissa paste (adjust per your heat preference)
- 1 tbsp ras el-hanout
- ¼ bulb garlic, crushed
- Juice of ½ lemon
- ¼ tsp MSG or ½ tsp low-sodium salt
- Extra virgin olive oil
- Optional: herb garnish; we recommend cilantro or flat-leaf parsley
Method
(we suggest you read everything at least once before doing anything)
1) Heat a little oil in a sauté pan or similar (something suitable for combination cooking, as we’ll be frying first and then adding liquids), and fry the onion and carrot until the onion is soft and translucent; about 5 minutes.
2) Stir in the garlic, tomato paste, harissa paste, and ras el-hanout, and fry for a further 1 minute.
3) Add the remaining ingredients* except the lemon juice. Bring to the boil and then simmer for 5 minutes.
*So yes, this includes adding the “chickpea water” also called “aquafaba”; it adds flavor and also gut-healthy fiber in the form of oligosaccharides and resistant starches, which your gut microbiota can use to make short-chain fatty acids, which improve immune function and benefit the health in more ways than we can reasonably mention as a by-the-way in a recipe.
4) Stir in the lemon juice, and serve, adding a herb garnish if you wish.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Our Top 5 Spices: How Much Is Enough For Benefits? ← today’s recipe scored 5/5 of these, plus quite a few more! Remember that ras el-hanout is a spice blend, so if you’re thinking “wait, where’s the…?” then it’s in the ras el-hanout 😉
- Making Friends With Your Gut (You Can Thank Us Later)
- Lycopene’s Benefits For The Gut, Heart, Brain, & More ← not to be underestimated!
Take care!
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The Pains That Good Posture Now Can Help You Avoid Later
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Dr. Murat Dalkilinç explains:
As a rule…
Posture is the foundation for all body movements and good posture helps the body adapt to stress.
Problems arise when poor posture causes muscles to overwork in ways that are not good for them, becoming tight or inhibited over time. Bad posture can lead to wear and tear on joints, increase accident risk, and make some organs (like the lungs, which feed everything else with the oxygen necessary for normal functioning) less efficient. It’s also of course linked to issues like scoliosis, tension headaches, and back pain, and can even affect emotions and pain sensitivity.
Good posture includes straight alignment of vertebrae when viewed from the front/back, and three natural curves in a (very!) gentle S-shape when viewed from the side. Proper posture allows for efficient movement, reduces fatigue, and minimizes muscle strain. For sitting posture, the neck should be vertical, shoulders relaxed, arms close to the body, and knees at a right angle with feet flat.
But really, one should avoid sitting, to whatever extent is reasonably possible. Standing is better than sitting; walking is better than standing. Movement is crucial, as being stationary for extended periods, even with good posture, is not good for our body.
Advices given include: adjust your environment, use ergonomic aids, wear supportive shoes, and keep moving. Regular movement and exercise keep muscles strong to support the body.
For more on all this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Beyond Just Good Posture: 6 Ways To Look After Your Back
Take care!
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A short history of sunscreen, from basting like a chook to preventing skin cancer
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Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.
But why we do it, the preparations themselves, and whether they work, has changed over time.
In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.
At first, suncreams helped you ‘tan with ease’
Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.
He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.
His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.
Hamilton’s first cream claimed you could “
Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.The mirage of ‘safe tanning’
A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.
Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.
But that was wrong.
From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.
Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.
Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.
Delaying burning … or encouraging it?
Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.
One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.
Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.
At last, SPF arrives to guide consumers
In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.
An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.
In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.
This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.
Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.
Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.
How about skin cancer?
It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.
Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.
By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.
What’s in sunscreen today?
An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:
-
“chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or
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“physically” by blocking the UV, such as zinc oxide or titanium dioxide.
Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)
With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.
Where now?
Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.
Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.
There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.
Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.
Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).
Laura Dawes, Research Fellow in Medico-Legal History, Australian National University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Falling: Is It Due To Age Or Health Issues?
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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 😎
❝What are the signs that a senior is falling due to health issues rather than just aging?❞
Superficial answer: having an ear infection can result in a loss of balance, and is not particularly tied to age as a risk factor
More useful answer: first, let’s consider these two true statements:
- The risks of falling (both the probability and the severity of consequences) increase with age
- Health issues (in general) tend to increase with age
With this in mind, it’s difficult to disconnect the two, as neither exist in a vacuum, and each is strongly associated with the other.
So the question is easier to answer by first flipping it, to ask:
❝What are the health issues that typically increase with age, that increase the chances of falling?❞
A non-exhaustive list includes:
- Loss of strength due to sarcopenia (reduced muscle mass)
- Loss of mobility due to increased stiffness (many causes, most of which worsen with age)
- Loss of risk-awareness due to diminished senses (for example, not seeing an obstacle until too late)
- Loss of risk-awareness due to reduced mental focus (cognitive decline producing absent-mindedness)
Note that in the last example there, and to a lesser extent the third one, reminds us that falls also often do not happen in a vacuum. There is (despite how it may sometimes feel!) no actual change in our physical relationship with gravity as we get older; most falls are about falling over things, even if it’s just one’s own feet:
The 4 Bad Habits That Cause The Most Falls While Walking
Disclaimer: sometimes a person may just fall down for no external reason. An example of why this may happen is if a person’s joint (for example an ankle or a knee) has a particular weakness that means it’ll occasionally just buckle and collapse under one’s own weight. This doesn’t even have to be a lot of weight! The weakness could be due to an old injury, or Ehlers-Danlos Syndrome (with its characteristic joint hypermobility symptoms), or something else entirely.
Now, notice how:
- all of these things can happen at any age
- all of these things are more likely to happen the older we get
- none of these things have to happen at any age
That last one’s important to remember! Aging is often viewed as an implacable Behemoth, but the truth is that it is many-faceted and every single one of those facets can be countered, to a greater or lesser degree.
Think of a room full of 80-year-olds, and now imagine that…
- One has the hearing of a 20-year-old
- One has the eyesight of a 20-year-old
- One has the sharp quick mind of a 20-year-old
- One has the cardiovascular fitness of a 20-year-old
…etc. Now, none of those things in isolation is unthinkable, so remember, there is no magic law of the universe saying we can’t have each of them:
Age & Aging: What Can (And Can’t) We Do About It?
Which means: that goes for the things that increase the risk of falling, too. In other words, we can combat sarcopenia with protein and resistance training, maintain our mobility, look after our sensory organs as best we can, nourish our brain and keep it sharp, etc etc etc:
Train For The Event Of Your Life! (Mobility As A Long-Term “Athletic” Goal For Personal Safety)
Which doesn’t mean: that we will necessarily succeed in all areas. Your writer here, broadly in excellent health, and whose lower body is still a veritable powerhouse in athletic terms, has a right ankle and left knee that will sometimes just buckle (yay, the aforementioned hypermobility).
So, it becomes a priority to pre-empt the consequences of that, for example:
- being able to fall with minimal impact (this is a matter of knowing how, and can be learned from “soft” martial arts such as aikido), and
- ensuring the skeleton can take a knock if necessary (keeping a good balance of vitamins, minerals, protein, etc; keeping an eye on bone density).
See also:
Fall Special ← appropriate for the coming season, but it’s about avoiding falling, and reducing the damage of falling if one does fall, including some exercises to try at home.
Take care!
Don’t Forget…
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Black Bean Burgers With Guacamole
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Once again proving that burgers do not have to be unhealthy, this one’s a nutritional powerhouse full of protein, fiber, vitamins, and minerals, as well as healthy fats and extra health-giving spices.
You will need
- 1 can black beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
- 3 oz walnuts (if allergic, substitute with pumpkin seeds)
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- ½ red onion, finely chopped
- 1 small eggplant, diced small (e.g. ½” cubes or smaller)
- 1 small carrot, grated
- 3 tbsp finely chopped cilantro (or if you have the “this tastes like soap” gene, then substitute with parsley)
- 1 tbsp lemon juice
- 1 jalapeño pepper, finely chopped (adjust per heat preferences)
- ¼ bulb garlic, crushed
- 2 tsp black pepper
- 1 tsp smoked paprika
- 1 tsp cayenne pepper (adjust per heat preferences)
- ½ tsp MSG or 1 tsp low-sodium salt
- Burger buns (you can use our Delicious Quinoa Avocado Bread recipe if you like)
For the guacamole:
- 1 large ripe avocado, pitted, skinned, and chopped
- 1 tbsp lime juice
- 1 tomato, finely chopped
- ¼ red onion, finely chopped
- ¼ bulb garlic, crushed
- 1 tsp red chili pepper flakes (adjust per heat preferences)
Method
(we suggest you read everything at least once before doing anything)
1) Process the walnuts, chia seeds, and flax seeds in a food processor/blender, until they become a coarse mixture. Set aside.
2) Heat a little oil in a skillet, and fry the red onion, aubergine, and carrot for 5 minutes stirring frequently, then add the garlic and jalapeño and stir for a further 1 minute. Set aside.
3) Combine both mixtures you set aside with the rest of the ingredients from the burger section of the recipe, except the buns, and process them in the food processor on a low setting if possible, until you have a coarse mixture—you still want some texture, not a paste.
4) Shape into patties; this recipe gives for 4 large patties or 8 small ones. When you’ve done this, put them in the fridge for at least 30 minutes, to firm up.
5) While you wait, make the guacamole by mashing the avocado with the lime juice, and then stirring into the onion, tomato, garlic, and pepper.
6) Cook the patties; you can do this on the grill, in a skillet, or in the oven, per your preference. Grilling or frying should take about 5 minutes on each side, give or take the size and shape of the patties. Baking in the oven should take 20–30 minutes at 400℉ / 200℃ turning over halfway through, but keep an eye on them, because again, the size and shape of the patties will affect this. You may be wondering: aren’t they all going to be patty-shaped? And yes, but for example a wide flat patty will cook more quickly than the same volume of burger mixture in a taller less wide patty.
7) Assemble! We recommend the order: bottom bun, guacamole, burger patty, any additional toppings you want to add (e.g. more salad, pickles, etc), top bun:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
- Chickpeas vs Black Beans – Which is Healthier?
- Kidney Beans or Black Beans – Which is Healthier?
- Coconut vs Avocado – Which is Healthier?
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
Don’t Forget…
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Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
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Health Hacks from 20 Doctors
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.
Doctor Mike’s Approach
You may be used to Tuesday’s expert insights column, where we break down the work or research of a medical expert. Doctor Mike, the creator of the video below, has put us to shame, interviewing 20 experts and condensing it into one, sub 12-minute video.
In short, Doctor Mike has interviewed medical professionals and asked them to share a unique piece of advice, specific to their field, that’s easy to incorporate into your daily routine. He calls them Health Hacks (hey, that sounds similar to our Life Hacks section).
We aren’t going to list out all 20—you’ll have to watch the video for that—but here are a few of our favourites
Toenail Fungus Treatment
Dr. Dana Brems, a podiatrist, reveals that Vicks VapoRub has antifungal properties, and thus can be used on toenails affected by fungus.
Water Intake Myth
Dr. Rena Malik, a urologist, debunks the myth that everyone needs to drink eight glasses of water daily, advising people to drink when thirsty and monitor urine color for hydration.
(You can see what we’ve written on this subject here, as well as here).
Natural Lip Plumper
Dr. Anthony Youn, a plastic surgeon, offers a simple recipe for plumping lips—add a drop or two of food-grade peppermint oil to your lip gloss.
Toothbrushing Technique:
Dr. Winters, an orthodontist, explains that brushing teeth at a 45-degree angle towards the gums is more effective than the common side-to-side method. See our thoughts on this here and here.
Want more tips? Watch them all in the video below:
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!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
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