The Natural Facelift – by Sophie Perry

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.

First, what this book isn’t: it’s mostly not about beauty, and it’s certainly not about ageist ideals of “hiding” aging.

The author herself discusses the privilege that is aging (not everyone gets to do it) and the importance of taking thankful pride in our lived-in bodies.

The title and blurb belie the contents of the book rather. Doubtlessly the publisher felt that extrinsic beauty would sell better than intrinsic wellbeing. As for what it’s actually more about…

Ever splashed your face in cold water to feel better? This book’s about revitalising the complex array of facial muscles (there are anatomical diagrams) and the often-tired and very diverse tissues that cover them, complete with the array of nerve endings very close to your CNS (not to mention the vagus nerve running just behind your jaw), and some of the most important blood vessels of your body, serving your brain.

With all that in mind, this book, full of useful therapeutic techniques, is a very, very far cry from “massage like this and you’ll look like you got photoshopped”.

The style varies, as some parts of explanation of principles, or anatomy, and others are hands-on (literally) guides to the exercises, but it is all very clear and easy to understand/follow.

Bottom line: aspects of conventional beauty may be a side-effect of applying the invigorating exercises described in this book. The real beauty is—literally—more than skin-deep.

Click here to check out The Natural Facelift, and order yours!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • What Happened to You? – by Dr. Bruce Perry and Oprah Winfrey
  • 100 No-Equipment Workouts – by Neila Rey
    Transform your home into a fitness haven with 100 No-Equipment Workouts—detailed, scalable routines for all levels focusing on cardio and strength.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Caesar Salad, Anyone? (Ides of March Edition!)

    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 Mediterranean Diet: What Is It Good For?

    More to the point: what isn’t it good for?

    What brought it to the attention of the world’s scientific community?

    Back in the 1950s, physiologist Ancel Keys wondered why poor people in Italian villages were healthier than wealthy New Yorkers. Upon undertaking studies, he narrowed it down to the Mediterranean diet—something he’d then take on as a public health cause for the rest of his career.

    Keys himself lived to the ripe old age of 100, by the way.

    When we say “Mediterranean Diet”, what image comes to mind?

    We’re willing to bet that tomatoes feature (great source of lycopene, by the way), but what else?

    • Salads, perhaps? Vegetables, olives? Olive oil, yea or nay?
    • Bread? Pasta? Prosciutto, salami? Cheese?
    • Pizza but only if it’s Romana style, not Chicago?
    • Pan-seared liver, with some fava beans and a nice Chianti?

    In reality, the diet is based on what was historically eaten specifically by Italian peasants. If the word “peasants” conjures an image of medieval paupers in smocks and cowls, and that’s not necessarily wrong, further back historically… but the relevant part here is that they were people who lived and worked in the countryside.

    They didn’t have money for meat, which was expensive, nor the industrial setting for refined grain products to be affordable. They didn’t have big monocrops either, which meant no canola oil, for example… Olives produce much more easily extractable oil per plant, so olive oil was easier to get. Nor, of course, did they have the money (or infrastructure) for much in the way of imports.

    So what foods are part of “the” Mediterranean Diet?

    • Fruits. These would be fruits grown locally, but no need to sweat that, dietwise. It’s hard to go wrong with fruit.
    • Tomatoes yes. So many tomatoes. (Knowledge is knowing tomato is a fruit. Wisdom is not putting it in a fruit salad)
    • Non-starchy vegetables (e.g. eggplant yes, potatoes no)
    • Greens (spinach, kale, lettuce, all those sorts of things)
    • Beans and other legumes (whatever was grown nearby)
    • Whole grain products in moderation (wholegrain bread, wholewheat pasta)
    • Olives and olive oil. Special category, single largest source of fat in the Mediterranean diet, but don’t overdo it.
    • Dairy products in moderation (usually hard cheeses, as these keep well)
    • Fish, in moderation. Typically grilled, baked, steamed even. Not fried.
    • Other meats as a rarer luxury in considerable moderation. There’s more than one reason prosciutto is so thinly sliced!

    Want to super-power this already super diet?

    Try: A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week

    Share This Post

  • Why is cancer called cancer? We need to go back to Greco-Roman times for the answer

    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.

    One of the earliest descriptions of someone with cancer comes from the fourth century BC. Satyrus, tyrant of the city of Heracleia on the Black Sea, developed a cancer between his groin and scrotum. As the cancer spread, Satyrus had ever greater pains. He was unable to sleep and had convulsions.

    Advanced cancers in that part of the body were regarded as inoperable, and there were no drugs strong enough to alleviate the agony. So doctors could do nothing. Eventually, the cancer took Satyrus’ life at the age of 65.

    Cancer was already well known in this period. A text written in the late fifth or early fourth century BC, called Diseases of Women, described how breast cancer develops:

    hard growths form […] out of them hidden cancers develop […] pains shoot up from the patients’ breasts to their throats, and around their shoulder blades […] such patients become thin through their whole body […] breathing decreases, the sense of smell is lost […]

    Other medical works of this period describe different sorts of cancers. A woman from the Greek city of Abdera died from a cancer of the chest; a man with throat cancer survived after his doctor burned away the tumour.

    Where does the word ‘cancer’ come from?

    Galen, the physician
    Why does the word ‘cancer’ have its roots in the ancient Greek and Latin words for crab? The physician Galen offers one explanation. Pierre Roche Vigneron/Wikimedia

    The word cancer comes from the same era. In the late fifth and early fourth century BC, doctors were using the word karkinos – the ancient Greek word for crab – to describe malignant tumours. Later, when Latin-speaking doctors described the same disease, they used the Latin word for crab: cancer. So, the name stuck.

    Even in ancient times, people wondered why doctors named the disease after an animal. One explanation was the crab is an aggressive animal, just as cancer can be an aggressive disease; another explanation was the crab can grip one part of a person’s body with its claws and be difficult to remove, just as cancer can be difficult to remove once it has developed. Others thought it was because of the appearance of the tumour.

    The physician Galen (129-216 AD) described breast cancer in his work A Method of Medicine to Glaucon, and compared the form of the tumour to the form of a crab:

    We have often seen in the breasts a tumour exactly like a crab. Just as that animal has feet on either side of its body, so too in this disease the veins of the unnatural swelling are stretched out on either side, creating a form similar to a crab.

    Not everyone agreed what caused cancer

    Bust of physician Erasistratus
    The physician Erasistratus didn’t think black bile was to blame. Didier Descouens/Musée Ingres-Bourdelle/Wikimedia, CC BY-SA

    In the Greco-Roman period, there were different opinions about the cause of cancer.

    According to a widespread ancient medical theory, the body has four humours: blood, yellow bile, phlegm and black bile. These four humours need to be kept in a state of balance, otherwise a person becomes sick. If a person suffered from an excess of black bile, it was thought this would eventually lead to cancer.

    The physician Erasistratus, who lived from around 315 to 240 BC, disagreed. However, so far as we know, he did not offer an alternative explanation.

    How was cancer treated?

    Cancer was treated in a range of different ways. It was thought that cancers in their early stages could be cured using medications.

    These included drugs derived from plants (such as cucumber, narcissus bulb, castor bean, bitter vetch, cabbage); animals (such as the ash of a crab); and metals (such as arsenic).

    Galen claimed that by using this sort of medication, and repeatedly purging his patients with emetics or enemas, he was sometimes successful at making emerging cancers disappear. He said the same treatment sometimes prevented more advanced cancers from continuing to grow. However, he also said surgery is necessary if these medications do not work.

    Surgery was usually avoided as patients tended to die from blood loss. The most successful operations were on cancers of the tip of the breast. Leonidas, a physician who lived in the second and third century AD, described his method, which involved cauterising (burning):

    I usually operate in cases where the tumours do not extend into the chest […] When the patient has been placed on her back, I incise the healthy area of the breast above the tumour and then cauterize the incision until scabs form and the bleeding is stanched. Then I incise again, marking out the area as I cut deeply into the breast, and again I cauterize. I do this [incising and cauterizing] quite often […] This way the bleeding is not dangerous. After the excision is complete I again cauterize the entire area until it is dessicated.

    Cancer was generally regarded as an incurable disease, and so it was feared. Some people with cancer, such as the poet Silius Italicus (26-102 AD), died by suicide to end the torment.

    Patients would also pray to the gods for hope of a cure. An example of this is Innocentia, an aristocratic lady who lived in Carthage (in modern-day Tunisia) in the fifth century AD. She told her doctor divine intervention had cured her breast cancer, though her doctor did not believe her.

    Ancient city of Carthage
    Innocentia from Carthage, in modern-day Tunisia, believed divine intervention cured her breast cancer. Valery Bareta/Shutterstock

    From the past into the future

    We began with Satyrus, a tyrant in the fourth century BC. In the 2,400 years or so since then, much has changed in our knowledge of what causes cancer, how to prevent it and how to treat it. We also know there are more than 200 different types of cancer. Some people’s cancers are so successfully managed, they go on to live long lives.

    But there is still no general “cure for cancer”, a disease that about one in five people develop in their lifetime. In 2022 alone, there were about 20 million new cancer cases and 9.7 million cancer deaths globally. We clearly have a long way to go.

    Konstantine Panegyres, McKenzie Postdoctoral Fellow, Historical and Philosophical Studies, The University of Melbourne

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

    Share This Post

  • Black Beans vs Soy Beans – Which is Healthier?

    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.

    Our Verdict

    When comparing black beans to soy beans, we picked the soy.

    Why?

    Quite some heavyweights competing here today, as both have been the winners of other comparisons!

    Comparing these two’s macros first, black beans have 3x the carbs and slightly more fiber, while soy has more than 2x the protein. We’ll call this a win for soy.

    As a tangential note, it’s worth remembering also that soy is a complete protein (contains a full set of the amino acids we need), whereas black beans… Well, technically they are too, but in practicality, they only have much smaller amounts of some amino acids.

    In terms of vitamins, black beans have more of vitamins B1, B3, B5, B9, and E, while soy beans have more of vitamins A, B2, B6, C, K, and choline. A marginal win for soy here.

    In the category of minerals, however, it isn’t close: black beans are not higher in any minerals, while soy beans are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for soy.

    It should be noted, however, that black beans are still very good for minerals! They just look bad when standing next to soy, that’s all.

    So, enjoy either or both, but for nutritional density, soy wins the day.

    Want to learn more?

    You might like to read:

    Plant vs Animal Protein: Head to Head

    Take care!

    Share This Post

Related Posts

  • What Happened to You? – by Dr. Bruce Perry and Oprah Winfrey
  • Dioscorea Villosa: Hormones, Arthritis, & Skin

    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.

    On A Wild Yam Chase?

    We recently came across a supplement blend that had wild yam extract as a minor ingredient. Our plucky (and usually very knowledgable) researcher had never heard of its use before, so she set about doing her thing. This is what she found…

    What health claims are made?

    Wild yam extract (Dioscorea villosa) is traditionally sold and used for:

    • Balancing hormones
    • Combating arthritis
    • Anti-aging effects for the skin

    Does it balance hormones?

    First, as a quick catch-up, we’ll drop a previous article of ours for your convenience:

    What Does “Balance Your Hormones” Even Mean?

    We couldn’t find almost any studies into wild yam extract’s hormone-balancing effects, but we did find one study, and:

    ❝Symptom scores showed a minor effect of both placebo and active treatment on diurnal flushing number and severity and total non-flushing symptom scores, and on nocturnal sweating after placebo, but no statistical difference between placebo and active creams.

    This study suggests that short-term treatment with topical wild yam extract in women suffering from menopausal symptoms is free of side-effects, but appears to have little effect on menopausal symptoms❞

    …which is a very thorough, polite, sciencey way of saying “wow, this does so many different kinds of nothing”

    Source: Effects of wild yam extract on menopausal symptoms, lipids and sex hormones in healthy menopausal women

    On the one hand, this was a small study (n=23). On the other hand, it was also literally the only study we could find.

    Does it combat arthritis?

    Maybe! We again didn’t find much research into this but we did find two in vitro studies that suggests that diosgenin (which can be derived from wild yam extract) helps:

    And we also found a rodent study that found that wild yam extract specifically helped against “acetic acid-induced writhing and formalin-induced pain“, and put that down to anti-inflammatory properties:

    Read: Bioassay-guided evaluation of Dioscorea villosa – an acute and subchronic toxicity, antinociceptive and anti-inflammatory approach

    So, none of these studies tell us much about whether it would be helpful for humans—with or without arthritis, and hopefully without “acetic acid-induced writhing and formalin-induced pain”.

    However, they do suggest that it would be reasonable to test in humans next.

    You might prefer:

    Does it keep skin young?

    Again, research is thin on the ground, but we did find some! A study with wild-yam-derived diosgenin found that it didn’t make anything worse, and otherwise performed a similar role to vitamin A:

    Read: Novel effects of diosgenin on skin aging

    That was on rats with breast cancer though, so its applicability to healthy humans may be tenuous (while in contrast, simply getting vitamin A instead is a known deal).

    Summary

    • Does it balance hormones? It probably does little to nothing in this regard
    • Does it combat arthritis? It probably has anti-inflammatory effects, but we know of no studies in humans. There are much more well-established anti-inflammatories out there.
    • Does it keep the skin young? We know that it performs a role similar to vitamin A for rats with breast cancer, and didn’t make anything worse for them. That’s the extent of what we know.

    Where can I get some?

    In the unlikely event that the above research review has inspired you with an urge to buy wild yam extract, here is an example product for your convenience.

    Some final words…

    If you are surprised that we’re really not making any effort to persuade you of its merits, please know that (outside of the clearly-marked sponsor section, which helps us keep the lights on, so please do visit those) we have no interest in selling you anything. We’re genuinely just here to inform 🙂

    If you are wondering why we ran this article at all if the supplement has negligible merits, it’s because science is science, knowledge is knowledge, and knowing that something has negligible merit can be good knowledge to have!

    Also, running articles like this from time to time helps you to know that when we do sing the praises of something, it’s with good reason

    Take care!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • ADHD 2.0 – by Dr. Edward Hallowell & Dr. John Ratey

    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 lot of ADHD literature is based on the assumption that the reader is a 30-something parent of a child with ADHD. This book, on the other hand, addresses all ages, and includes just as readily the likelihood that the person with ADHD is the reader, and/or the reader’s partner.

    The authors cover such topics as:

    • ADHD mythbusting, before moving on to…
    • The problems of ADHD, and the benefits that those exact same traits can bring too
    • How to leverage those traits to get fewer of the problems and more of the benefits
    • The role of diet beyond the obvious, including supplementation
    • The role of specific exercises (especially HIIT, and balance exercises) in benefiting the ADHD brain
    • The role of medications—and arguments for and gainst such

    The writing style is… Thematic, let’s say. The authors have ADHD and it shows. So, expect comprehensive deep-dives from whenever their hyperfocus mode kicked in, and expect no stones left unturned. That said, it is very readable, and well-indexed too, for ease of finding specific sub-topics.

    Bottom line: if you are already very familiar with ADHD, you may not learn much, and might reasonably skip this one. However, if you’re new to the topic, this book is a great—and practical—primer.

    Click here to check out ADHD 2.0, and make things better!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Eat to Your Heart’s Content – by Dr. Sat Bains

    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.

    Making food heart-healthy and tasty is a challenge that vexes many, but it doesn’t have to be so difficult.

    Dr. Sat Bains, a professional chef with multiple Michelin stars to his name, is an expert on “tasty”, and after surviving a heart attack himself, he’s become an expert on “heart-healthy” since then.

    The book contains not only the recipes (of which there are 68, by the way), but also large sections of explanation of what makes various ingredients or methods heart-healthy or heart-unhealthy.

    There’s science in there too, and these sections were written under the guidance of Dr. Neil Williams, a lecturer in physiology and nutrition.

    You may be wondering as to why the author himself has a doctorate too; in fact he has three, none of which are relevant:

    1. Doctor of Arts
    2. Doctor of Laws
    3. Doctor of Hospitality (Honorary)

    …but we prefix “Dr.” when people are that and he is that. The expertise we’re getting here though is really his culinary skill and extracurricular heart-healthy learning, plus Dr. Williams’ actual professional health guidance.

    Bottom line: if you’d like heart-healthy recipes with restaurant-level glamour, this book is a fine choice.

    Click here to check out Eat To Your Heart’s Content, and look after yours!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: