The Lupus Solution – by Dr. Tiffany Caplan & Dr. Brent Caplan

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Lupus is not fun, and this book sets out to make it easier.

Starting off by explaining the basics of autoimmunity and how lupus works, the authors go on the address the triggers of lupus and how to avoid them—which if you’ve been suffering from lupus for a while, you probably know this part already, but it’s as well to give them a look over just in case you missed something.

The real value of the book though comes in the 8 chapters of the section “Tools & Therapies” which are mostly lifestyle adjustments though there are additionally some pharmaceutical approaches that can also help, and they are explained too. And no, it’s not just “reduce inflammation” (but yes, also that); rather, a whole array of things are examined that often aren’t thought of as related to lupus, but in fact can have a big impact.

The style is to-the-point and informational, and formatted for ease of reading. It doesn’t convey more hard science than necessary, but it does have a fair bibliography at the back.

It’s a short book, weighing in at 182 pages. If you want something more comprehensive, check out our review of The Lupus Encyclopedia, which is 848 pages of information-dense text and diagrams.

Bottom line: if you have lupus and would like fewer symptoms, this book can help you with that quite a bit without getting so technical as the aforementioned encyclopedia.

Click here to check out The Lupus Solution, and live more comfortably!

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  • Cherries vs Grapes – Which is Healthier?

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    Our Verdict

    When comparing cherries to grapes, we picked the cherries.

    Why?

    First, let’s mention: we are looking at sour cherries and Californian grapes. Even those will of course vary in quality, but the nutritional values here are quite reliable averages.

    In terms of macros you might have guessed this one: cherries have nearly 2x the fiber and grapes have about 50% more carbs. So, while neither fruit is bad and they are both low glycemic index foods, cherry is the winner in this category.

    When it comes to vitamins, cherries have more of vitamins A, B3, B5, B9, C, and choline, while grapes have more of vitamins B1, B2, B6, E, and K. That’s a 6:5 win for cherries, and the respective margins of difference bear that out too.

    In the category of minerals, cherries have more calcium, copper, iron, magnesium, phosphorus, and zinc, while grapes have more manganese and potassium. An easy 6:2 win for cherries.

    You might be wondering about polyphenols: both are very abundant in very many polyphenols; so much and so many, in fact, that we couldn’t possibly try to adjudicate between them without doing some complex statistical modeling (especially given how much this can vary from one sample to another, much more so than the micro-and macronutrient values discussed above), so we’ll call it a tie on these.

    Adding up the section makes for a clear win for cherries, but of course, enjoy either or both!

    Want to learn more?

    You might like to read:

    Cherries’ Very Healthy Wealth Of Benefits!
    Resveratrol & Healthy Aging

    Take care!

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  • What is aflatoxin, the toxic chemical behind Coles’ peanut butter recall?

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    Coles is recalling two of its homebrand peanut butter products, over concerns they have been contaminated with aflatoxin, a toxic chemical linked to liver cancer.

    The supermarket chain has issued the recall notice for Coles Smooth Peanut Butter 1kg and Coles Crunchy Peanut Butter 1kg, with the best before date of February 5 2027. They were sold in supermarkets and online nationally between May 1 and June 30 this year.

    Aflatoxin can cause injury or illness if eaten, according to Australia’s food safety authority.

    But what is aflatoxin? How does it get into food? And what is the risk if you eat it?

    Helen Camacaro/Getty

    What is aflatoxin? Where does it occur?

    Aflatoxins are a toxic chemical (a mycotoxin) produced by fungi. The mould-like fungi that produce aflatoxins belong to a large group called Aspergillus.

    These fungi are found in all environments, for example in soils, compost, building surfaces and on crops and other plants, and can cause infections or poisoning in humans and animals.

    Aspergillus flavus and Aspergillus parasiticus, which produce aflatoxins, thrive mainly in agricultural crops but also in soils, rotting food and compost. The fungi emerge as spores and form networks of microscopic filaments that can grow on products such as grains and nuts.

    As these fungi grow they release a range of chemicals, including aflatoxins, that can lead to contamination of produce before and after harvest, or after processing.

    Aflatoxins are some of the most poisonous types of mycotoxin.

    Different kinds of aflatoxins usually affect contaminated food (aflatoxins B1, B2, G1), crops (G2) and milk (M1).

    Which foods are most risky?

    Crops produced and stored in warm, humid or moist tropical locations are most at risk, as toxin-producing moulds thrive in these conditions.

    High-risk foods include peanuts, corn and tree nuts (such as brazil, walnut and pistachio nuts). The toxin-producing fungi can also grow on wheat, rice, sorghum and spice crops such as turmeric, chilli, ginger and coriander.

    If animals graze on contaminated crops, their milk and meat can also become contaminated.

    Internationally, the Joint Food and Agriculture Administration and World Health Organization is responsible for setting guidelines and monitoring standards for mycotoxins via its expert committee on food additives.

    In Australia, aflatoxin food contamination is not common. In the past decade, there have only been a handful of recalls.

    Why are aflatoxins dangerous?

    Aflatoxins can damage your liver and cause cancer.

    Eating a lot of contaminated foods over a short period of time can lead to aflatoxicosis, acute poisoning that immediately damages the liver. Symptoms can include nausea, vomiting, abdominal pain and convulsions, and may be life-threating.

    Over a long period, smaller amounts of contaminated foods can lead to liver cancer, birth defects, kidney disease and immune system dysfunction.

    There is no specific treatment for alfatoxins. Management after acute or long-term exposure focuses on addressing symptoms and monitoring liver health.

    How can I stay safe?

    There is not much individuals can do to control the presence of aflatoxin and other mycotoxins in foods, as contamination occurs during agriculture and processing.

    You should store nuts and nut products in a way that stops mould growing. Use well-sealed containers kept in dry and cool conditions.

    Freezing and cooking may kill the fungi, but the toxin can survive extreme temperatures.

    Unfortunately, it is difficult to see the fungi with the naked eye. However you should avoid visibly mouldy foods and throw away nuts and grains that are shrivelled or discoloured.

    What should I do if I’ve bought or eaten these products?

    Coles has advised customers to return the products to stores and contact its hotline for more information (1800 061 562).

    If you’re concerned you may have eaten contaminated peanut butter, speak to a health professional.

    Thomas Jeffries, Senior Lecturer in Microbiology, Western Sydney University and Charles Oliver Morton, Senior Lecturer in Medical Microbiology, Western Sydney University

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

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  • Why Sitting Hurts Your Back Or Legs After An Hour

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    Dr. Amy Konvalin explains (and what to do about it, besides “sit less”):

    Is sitting getting on your nerves?

    The problem: sitting with your hips bent to about 90° increases tension on the nerves that run from your lower back into your legs, and in a seated position, the low-back muscles often tighten and compress joints and discs, which can increase pressure on those nerves.

    Fun fact: posture does matter, but not the way most people think!

    Specifically: leaning to one side, crossing your legs, or sitting with one leg tucked changes the forces through your hips and spine and can increase nerve pressure or muscular tension.

    The good news is, it’s not usually not stenosis or classic sciatica: spinal stenosis often improves when sitting and sciatica typically affects only one leg, so pain in both legs that appears mainly during sitting is more consistent with nerve sensitization*. In particular, if leg or back symptoms vanish after 3–5 minutes of walking, the problem is often temporary nerve irritation rather than a serious structural issue because movement relieves the tension cycle.

    *This refers to how nerves leaving your lower back can become mildly irritated, which causes the muscles they supply to contract, and that muscle tightness further irritates the nerves in a feedback loop that, happily, movement can quickly break

    One myth to be aware of is that of “military posture”: aggressively pulling your shoulders back and pushing your chest out can flatten the natural curves of your spine and create unnecessary strain instead of helping.

    Another myth is that lumbar rolls will fix everything: they can help some people maintain a curve in the lower back, but if they’re positioned incorrectly or are too large they can worsen symptoms.

    The key is, rather than trying to force a “perfect” posture (which usually isn’t anyway), to instead find the neutral position where your body can sit comfortably with minimal muscular effort. If comfortable, place both feet flat on the floor with equal weight and avoid crossing your legs so your pelvis and “sit bones” remain stable.

    A particularly important thing that a lot of people miss: aim to keep your hips slightly higher than your knees because this gently tilts your pelvis forwards and makes it easier for your spine to stack naturally.

    On which note, if it’s comfortable to do so, sit tall so your head rests above your shoulders and your shoulders above your hips, imagining a string lifting the top of your head upward without forcing your chest or shoulders.

    And of course, all the usual standard advices do apply too—sit less often if you can, enjoy movement breaks, stay hydrated, etc.

    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:

    Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!

    Take care!

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  • Do You Know These 10 Common Ovarian Cancer Symptoms?

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    It’s better to know in advance:

    Things you may need to know

    The symptoms listed in the video are:

    1. Abdominal bloating: persistent bloating due to fluid buildup, often mistaken for overeating or weight gain.
    2. Pelvic or abdominal pain: continuous pain in the lower abdomen or pelvis, unrelated to menstruation.
    3. Difficulty eating or feeling full quickly: loss of appetite or feeling full after eating only a small amount.
    4. Urgent or frequent urination: increased need to urinate due to tumor pressure on the bladder.
    5. Unexplained weight loss: sudden weight loss without changes in diet or exercise (this goes for cancer in general, of course).
    6. Fatigue: extreme tiredness that doesn’t improve with rest, possibly linked to anemia.
    7. Back pain: persistent lower back pain due to tumor pressure or fluid buildup.
    8. Changes in bowel habits: unexplained constipation, diarrhea, or a feeling of incomplete bowel movements.
    9. Menstrual changes: irregular, heavier, lighter, or missed periods in premenopausal women.
    10. Pain during intercourse: discomfort or deep pelvic pain during or after vaginal sex—often overlooked!

    Of course, some of those things can be caused by many things, but it’s worth getting it checked out, especially if you have a cluster of them together. Even if it’s not ovarian cancer (and hopefully it won’t be), having multiple things from this list certainly means that “something wrong is not right” in any case.

    For those who remember better from videos than what you read, enjoy:

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

    Want to learn more?

    You might also like to read:

    Stop Cancer 20 Years Ago

    Take care

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  • Everything You Need To Know About The Menopause – by Kate Muir

    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.

    Kate Muir has made a career out of fighting for peri-menopausal health to be taken seriously. Because… it’s actually far more serious than most people know.

    What people usually know:

    • No more periods
    • Hot flushes
    • “I dunno, some annoying facial hairs maybe”

    The reality encompasses a lot more, and Muir covers topics including:

    • Workplace struggles (completely unnecessary ones)
    • Changes to our sex life (not usually good ones, by default!)
    • Relationship between menopause and breast cancer
    • Relationship between menopause and Alzheimer’s

    “Wait”, you say, “correlation is not causation, that last one’s just an age thing”, and that’d be true if it weren’t for the fact that receiving Hormone Replacement Therapy (HRT) or not is strongly correlated with avoiding Alzheimer’s or not.

    The breast cancer thing is not to be downplayed either. Taking estrogen comes with a stated risk of breast cancer… But what they don’t tell you, is that for many people, not taking it comes with a higher risk of breast cancer (but that’s not the doctor’s problem, in that case). It’s one of those situations where fear of litigation can easily overrule good science.

    This kind of thing, and much more, makes up a lot of the meat of this book.

    Hormonal treatment for the menopause is often framed in the wider world as a whimsical luxury, not a serious matter of health…. If you’ve ever wondered whether you might want something different, something better, as part of your general menopause plan (you have a plan for this important stage of your life, right?), this is a powerful handbook for you.

    Additionally, if (like many!) you justifiably fear your doctor may brush you off (or in the case of mood disorders, may try to satisfy you with antidepressants to treat the symptom, rather than HRT to treat the cause), this book will arm you as necessary to help you get what you need.

    Grab your copy of “Everything You Need To Know About The Menopause” from Amazon today!

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  • What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon

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    There are books aplenty to encourage and help you to lose weight. This isn’t one of those.

    There are also books aplenty to encourage and help you to accept yourself and your body at the weight you are, and forge self-esteem. This isn’t one of those, either—in fact, it starts by assuming you already have that.

    There are fair arguments for body neutrality, and fat acceptance. Very worthy also is the constant fight for bodily sovereignty.

    These are worthy causes, but they’re for the most-part not what our author concerns herself with here. Instead, she cares for a different and very practical goal: fat justice.

    In a world where you may be turned away from medical treatment if you are over a certain size, told to lose half your bodyweight before you can have something you need, she demands better. The battle extends further than healthcare though, and indeed to all areas of life.

    Ultimately, she argues, any society that will disregard the needs of the few because they’re a marginal demographic, is a society that will absolutely fail you if you ever differ from the norm in some way.

    All in all, an important (and for many, perhaps eye-opening) book to read if you are fat, care about fat people, are a person of any size, or care about people in general.

    Pick Up Your Copy of “What We Don’t Talk About When We Talk About Fat”, on Amazon Today!

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