The Medicinal Chef – by Dale Pinnock

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The philosophy here is very much like our own—to borrow from Hippocrates: “let food be thy medicine”. Obviously please do also let medicine be thy medicine if you need it, but the point is that food is a very good starting place for combatting a lot of disease.

To this end, instead of labelling the recipes with such things as “V”, “Ve”, “GF” and suchlike, it assumes we can tell those things from the ingredients lists, and instead labels things per what they are especially good for:

  • S: skin
  • J: joints & bones
  • R: respiratory system
  • I: immune system
  • M: metabolic health
  • N: nervous system and mental health
  • H: heart and circulation
  • D: digestive system
  • U: reproductive & urinary systems

As for the recipes themselves… They’re a lot like the recipes we share here at 10almonds in their healthiness, skill level, and balance of easy-to-find ingredients with the occasional “order it online” items that punch above their weight. In fact, we’ll probably modify some of the recipes for sharing here.

Bottom line: if you’re looking for genuinely healthy recipes that are neither too basic nor too arcane, this book has about 80 of them.

Click here to check out The Medicinal Chef: Healthy Every Day, and be healthy every day!

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  • Stick with It – by Dr. Sean Young
    Dr. Sean Young’s “Stick With It” is the science-based heavy-artillery for building new habits. Get practical neurohacking advice backed by solid research.

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  • Dodging Dengue In The US

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    Dengue On The Rise

    We wrote recently about dengue outbreaks in the Americas, with Puerto Rico declaring an epidemic. Cases are now being reported in Florida too, and are likely to spread, so it’s good to be prepared, if your climate is of the “warm and humid” kind.

    If you want to catch up on the news first, here you go:

    Note: dengue is far from unheard of in Florida, but the rising average temperatures in each year mean that each year stands a good chance of seeing more cases than the previous. It’s been climbing since at least 2017, took a dip during the time of COVID restrictions keeping people at home more, and then for the more recent years has been climbing again since.

    What actually is it?

    Dengue is a viral, mosquito-borne disease, characterized by fever, vomiting, muscle pain, and a rash, in about 1 in 4 cases.

    Which can sound like “you’ll know if you have it”, but in fact it’s usually asymptomatic for a week or more after infection, so, watch out!

    What next, if those symptoms appear?

    The good news is: the fever will usually last less than a week

    The bad news is: a day or so after that the fever subsided, the more serious symptoms are likely to start—if they’re going to.

    If you’re unlucky enough to be one of the 1 in 20 who get the serious symptoms, then you can expect abdominal cramps, repeat vomiting, bleeding from various orifices (you may not get them all, but all are possible), and (hardly surprising, given the previous items) “extreme fatigue and restlessness”.

    If you get those symptoms, then definitely get to an ER as soon as possible, as dengue can become life-threatening within hours of such.

    Read more: CDC | Symptoms of Dengue and Testing

    While there is not a treatment for dengue per se, the Emergency Room will be better able to manage your symptoms and thus keep you alive long enough for them to pass.

    If you’d like much more detail (on symptoms, seriousness, at-risk demographics, and prognosis) than what the CDC offers, then…

    Read more: BMJ | Dengue Fever

    Ok, so how do we dodge the dengue?

    It sounds flippant to say “don’t get bitten”, but that’s it. However, there are tips are not getting bitten:

    • Use mosquito-repellent, but it has to contain >20% DEET, so check labels
    • Use mosquito nets where possible (doors, windows, etc, and the classic bed-tent net is not a bad idea either)
    • Wear clothing that covers your skin, especially during the day—it can be light clothing; it doesn’t need to be a HazMat suit! But it does need to reduce the area of attack to reduce the risk of bites.
    • Limit standing water around your home—anything that can hold even a small amount of standing water is a potential mosquito-breeding ground. Yes, even if it’s a crack in your driveway or a potted bromeliad.

    Further reading

    You might also like to check out:

    Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why

    …and in case dengue wasn’t bad enough:

    Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

    Take care!

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  • Dates vs Prunes – Which is Healthier?

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    Our Verdict

    When comparing dates to prunes, we picked the prunes.

    Why?

    First let’s note: we’re listing the second fruit here as “prunes” rather than “plums”, since prunes are dehydrated plums, and it makes more sense to compare the dried fruit to dates which are invariably dried too. Otherwise, the water weight of plums would unfairly throw out the nutrient proportions per 100g (indeed, upon looking up numbers, dates would overwhelmingly beat plums easily in the category of pretty much every nutrient).

    So let’s look at the fairer comparison:

    In terms of macros, dates have a little more protein, carbohydrate, and fiber. This is because while both are dried, prunes are usually sold with more water remaining than dates; indeed, per 100g prunes still have 30g water weight to dates’ 20g water weight. This makes everything close, but we are going to call this category a nominal win for dates. Mind you, hydration is still good, but please do not rely on dried fruit for your hydration!

    When it comes to vitamins, dates have more of vitamins B5 and B9, while prunes have more of vitamins A, B2, B3, B6, C, E, K, and choline. A clear win for prunes here.

    In the category of minerals, it’s a similar story: dates have more iron, magnesium, and selenium, while prunes have more calcium, copper, manganese, phosphorus, potassium, and zinc. Another win for prunes.

    In short, enjoy either or both, but prunes win on overall nutritional density!

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • The Healing of America – by Thomas Reid

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    First let’s be clear: this is about the US healthcare system, and thus will be mostly relevant for US Americans. Still, many outside of the US may have an interest, and in fact the book does talk about the healthcare systems of many other countries (hence the subtitle mentioning “a global quest”), outlining how each works, and what the journey was that got them there.

    The author, a veteran journalist with a 60+ year-long career, notes that affordable healthcare is a social problem so complex, that only 33 out of 32 of the world’s richest countries have managed to do it. That’s a little glib and can be quibbled in the minutiae, but when it comes down to it, insulin in the US still costs 50x what it does in most places, and in pretty much all aspects of healthcare, US Americans are being fleeced at every turn.

    He examines why this happens, and what currently prevents the US from lowering healthcare costs. He finds the culprits to be the profitmongers along the way (insurance companies in cahoots with drug companies in cahoots with hospitals, etc), as well as a pervasive belief that since healthcare is so expensive, how could the richest country on Earth possibly pay for it? Many Americans will believe that the answer is that other countries have inferior care, but this tends to stem from a mistaken belief that medical treatment actually costs what Americans are billed for it. The fact is: the same quality of care can be provided for a lot less, as many countries demonstrate.

    The book doesn’t argue for any one particular solution; it doesn’t have to be entirely state-funded like the UK, or consumer-funded but seriously low price caps like in Japan; there are many other models to choose from. The argument that is made is that if so many other countries can have medical bankruptcy being a thing unheard-of instead of the leading cause of bankruptcy, then so can the US, and here’s a wide menu of methods to choose from.

    Bottom line: if you’re a US American and you’d like to think you could get the same quality of care without lining numerous corporate pockets along the way with your hard-earned cash, then this book will open your eyes to what is possible.

    Click here to check out The Healing Of America, and learn how you could get the same, for less!

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Related Posts

  • The Brain Fog Fix – by Dr. Mike Dow
  • When A Period Is Very Late (Post-Menopause)

    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.

    Knowledge Is Power Safety, Post-Menopause Too

    Note: this article will be most relevant for a subset of our subscribership, but it’s a very large subset, so we’re going to go ahead and address the reader as “you”.

    If, for example, you are a man and this doesn’t apply to you, we hope it will interest you anyway (we imagine there are women in your life).

    PS: the appendicitis check near the end, works for anyone with an appendix

    We’ve talked before about things that come with (and continue after) menopause:

    But what’s going on if certain menstrual symptoms reappear post-menopause (e.g. after more than a year with no menstruation)?

    Bleeding

    You should not, of course, be experiencing vaginal bleeding post-menopause. You may have seen “PSA” style posts floating around social media warning that this is a sign of cancer. And, it can be!

    But it’s probably not.

    Endometrial cancer (the kind that causes such bleeding) affects 2–3% of women, and of those reporting post-menopausal bleeding, the cause is endometrial cancer only 9% of those times.

    So in other words, it’s not to be ignored, but for 9 people out of 10 it won’t be cancer:

    Read more: Harvard Health | Postmenopausal bleeding: Don’t worry—but do call your doctor

    Other more likely causes are uterine fibroids or polyps. These are unpleasant but benign, and can be corrected with surgery if necessary.

    The most common cause, however is endometrial and/or vaginal atrophy resulting in tears and bleeding.

    Tip: Menopausal HRT will often correct this.

    Read more: The significance of “atrophic endometrium” in women with postmenopausal bleeding

    (“atrophic endometrium” and “endometrial atrophy” are the same thing)

    In summary: no need to panic, but do get it checked out at your earliest convenience. This is not one where we should go “oh that’s weird” and ignore.

    Cramps

    If you are on menopausal HRT, there is a good chance that these are just period cramps. They may feel different than they did before, because you didn’t ovulate and thus you’re not shedding a uterine lining now, but your body is going to do its best to follow the instructions given by the hormones anyway (hormones are just chemical messengers, after all).

    If it is just this, then they will probably settle down to a monthly cycle and become quite predictable.

    Tip: if it’s the above, then normal advice for period cramps will go here. We recommend ginger! It’s been found to be as effective as Novafen (a combination drug of acetaminophen (Tylenol), caffeine, and ibuprofen), in the task of relieving menstrual pain:

    See: Effect of Ginger and Novafen on menstrual pain: A cross-over trial

    It could also be endometriosis. Normally this affects those of childbearing age, but once again, exogenous hormones (as in menopausal HRT) can fool the body into doing it.

    If you are not on menopausal HRT (or sometimes even if you are), uterine fibroids (as discussed previously) are once again a fair candidate, and endometriosis is also still possible, though less likely.

    Special last note

    Important self-check: if you are experiencing a sharp pain in that general area and are worrying if it is appendicitis (also a possibility), then pressing on the appropriately named McBurney’s point is a first-line test for appendicitis. If, after pressing, it hurts a lot more upon removal of pressure (rather than upon application of pressure), this is considered a likely sign of appendicitis. Get thee to a hospital, quickly.

    And if it doesn’t? Still get it checked out at your earliest convenience, of course (better safe than sorry), but you might make an appointment instead of calling an ambulance.

    Take care!

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  • Gravitas – by Caroline Goyder

    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.

    A no-nonsense guide to (more than!) public speaking that isn’t just “tell jokes in your speech and imagine the audience naked”.

    Because this isn’t just about speech-writing or speech delivery, so much as giving you important life skills. The kind that weren’t taught in school, but that nevertheless make a huge impact on success… whether you’re giving a presentation or hosting a party or negotiating a deal or just attending a social event. Or making a phonecall, even.

    Whereas a lot of books of this kind treat “the audience” as a nebulous and purely responsive passive crowd of extras, Goyder does better. People are individuals, even if they’re all facing the same way for a moment. She works with that! She also teaches how to deal with not just hecklers, but also simply those people who sap your confidence and find fault with you and anything you do or say.b

    Bottom line is: if you for whatever reason communicate with people, and would like them to think better of you, this is the book for you.

    Order your copy of Gravitas from Amazon today!

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  • Zuranolone: What to know about the pill for postpartum depression

    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.

    In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed. 

    Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same. 

    The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available

    On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting. 

    Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more. 

    What is zuranolone?

    Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days

    How does zuranolone work? 

    Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.

    “Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”

    How is it different from other antidepressants?

    “What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility

    “It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.” 

    What are Zurzuvae’s side effects? 

    According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.

    “Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”

    She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief. 

    Can someone breastfeed while taking zuranolone?

    It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials). 

    A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”

    Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication. 

    “A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says. 

    How much does Zurzuvae cost? 

    Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind. 

    Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance

    The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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