The Natural Facelift – by Sophie Perry

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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!

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    Transform your exercise routine from a chore to joy with a 10-step method and a friendly guide to regular, enjoyable fitness. Say yes to a passionate exercise lifestyle!

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  • Heart-Healthy Gochujang Noodles

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    Soba noodles are a good source of rutin, which is great for the heart and blood. Additionally, buckwheat (as soba noodles are made from) is healthier in various ways than rice, and certainly a lot healthier than wheat (remember that despite the name, buckwheat is about as related to wheat as a lionfish is to a lion). This dish is filled with more than just fiber though; there are a lot of powerful phytochemicals at play here, in the various kinds of cabbage, plus of course things like gingerol, capsaicin, allicin, and piperine.

    You will need

    • 14 oz “straight to wok” style soba noodles
    • 3 bok choi (about 7 oz)
    • 3½ oz red cabbage, thinly sliced
    • 10 oz raw and peeled large shrimp (if you are vegan, vegetarian, allergic to shellfish/crustaceans, or observant of a religion that does not eat such, substitute with small cubes of firm tofu)
    • 1 can (8 oz) sliced water chestnuts, drained (drained weight about 5 oz)
    • 2 tbsp gochujang paste
    • 2 tbsp low-sodium soy sauce
    • 1 tbsp sesame oil
    • 2 tsp garlic paste
    • 2 tsp ginger paste
    • 1 tbsp chia seeds
    • Avocado oil for frying (or another oil suitable for high temperatures—so, not olive oil)

    Note: ideally you will have a good quality gochujang paste always in your cupboard, as it’s a great and versatile condiment. However, you can make your own approximation, by blending 5 pitted Medjool dates, 1 tbsp rice wine vinegar, 2 tbsp tomato purée, 2 tsp red chili flakes, 1 tsp garlic granules, and ¼ tsp MSG or ½ tsp low-sodium salt. This is not exactly gochujang, but unless you want to go shopping for ingredients more obscure in Western stores than gochujang, it’s close enough.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Mix together the gochujang paste with the sesame oil, soy sauce, garlic paste, and ginger paste, in a small bowl. Whisk in ¼ cup hot water, or a little more if it seems necessary, but go easy with it. This will be your stir-fry sauce.

    2) Slice the base of the bok choi into thin disks; keep the leaves aside.

    3) Heat the wok to the highest temperature you can safely muster, and add a little avocado oil followed by the shrimp. When they turn from gray to pink (this will take seconds, so be ready) add the sliced base of the bok choi, and also the sliced cabbage and water chestnuts, stirring frequently. Cook for about 2 minutes; do not reduce the heat.

    4) Add the sauce you made, followed 1 minute later by the noodles, stirring them in, and finally the leafy tops of the bok choi.

    5) Garnish with the chia seeds (or sesame seeds, but chia pack more of a nutritional punch), and serve:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Dyslexia Test

    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.

    (and it’s mostly not about reading/writing!)

    More than just shuffled letters

    This video provides a self-test based on the Bangor Dyslexia Test (BDT). The BDT is 94% accurate in identifying dyslexia, and it includes 9 parts, with a mix of questions and tasks. Answering “yes” or struggling with tasks indicates possible dyslexia. Collecting 4+ indicators suggests dyslexia, but of course is not a replacement for official diagnosis.

    It’s best to watch the video if you can, but here’s what to expect:

    1. Left-Right confusion: point your left hand to your right/left shoulder.
    2. Family history: any family members with dyslexia or struggles with reading/writing?
    3. Repeating numbers (order): repeat a given sequence of numbers in order.
    4. Letter confusion (e.g. b/d): do you confuse letters like “b” and “d” beyond age 8?
    5. Times tables: recite the 6, 7, and 8 times tables.
    6. Word manipulation: replace the letters in a word to create a new word, e.g. change “slide” (s ⇾ g) to “glide.”
    7. Repeating numbers (reversed): repeat a given sequence of numbers in reverse order.
    8. Months in reverse: recite the months of the year in reverse order.
    9. Subtraction: do you struggle with subtraction, e.g. 44-9 or 55-12?

    Writer’s anecdote: I am not dyslexic, and/but I have an impressive level of dyscalculia (the purely numerical equivalent), to the point I’ll sometimes use a calculator to do single-digit calculations, and I am so bad at calculating ages or other differences between dates (I will have to count on my fingers or else run the severe risk of out-by-one errors). I have also been known to make mistakes counting down from 10, which really ruins dramatic tension.

    In contrast, the left-right thing is interesting, because when I was first learning Arabic, I had no trouble reading/writing right-to-left, but I initially struggled so much to remember which way the “backspace” key would take me (in Arabic the backspace key backspaces to the right, despite still pointing to the left).

    Anyway, for the test itself, enjoy:

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

    Want to learn more?

    You might also like to read:

    Reading, Better (Reading As A Cognitive Exercise)

    Take care!

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  • 52 Weeks to Better Mental Health – by Dr. Tina Tessina

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    We’ve written before about the health benefits of journaling, but how to get started, and how to make it a habit, and what even to write about?

    Dr. Tessina presents a year’s worth of journaling prompts with explanations and exercises, and no, they’re not your standard CBT flowchart things, either. Rather, they not only prompt genuine introspection, but also are crafted to be consistently upliftingyes, even if you are usually the most disinclined to such positivity, and approach such exercises with cynicism.

    There’s an element of guidance beyond that, too, and as such, this book is as much a therapist-in-a-book as you might find. Of course, no book can ever replace a competent and compatible therapist, but then, competent and compatible therapists are often harder to find and can’t usually be ordered for a few dollars with next-day shipping.

    Bottom line: if undertaken with seriousness, this book will be an excellent investment in your mental health and general wellbeing.

    Click here to check out 52 Weeks to Better Mental Health, and get on the best path for you!

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  • The Growing Inequality in Life Expectancy Among Americans

    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 life expectancy among Native Americans in the western United States has dropped below 64 years, close to life expectancies in the Democratic Republic of the Congo and Haiti. For many Asian Americans, it’s around 84 — on par with life expectancies in Japan and Switzerland.

    Americans’ health has long been unequal, but a new study shows that the disparity between the life expectancies of different populations has nearly doubled since 2000. “This is like comparing very different countries,” said Tom Bollyky, director of the global health program at the Council on Foreign Relations and an author of the study.

    Called “Ten Americas,” the analysis published late last year in The Lancet found that “one’s life expectancy varies dramatically depending on where one lives, the economic conditions in that location, and one’s racial and ethnic identity.” The worsening health of specific populations is a key reason the country’s overall life expectancy — at 75 years for men and 80 for women — is the shortest among wealthy nations.

    To deliver on pledges from the new Trump administration to make America healthy again, policymakers will need to fix problems undermining life expectancy across all populations.

    “As long as we have these really severe disparities, we’re going to have this very low life expectancy,” said Kathleen Harris, a sociologist at the University of North Carolina. “It should not be that way for a country as rich as the U.S.”

    Since 2000, the average life expectancy of many American Indians and Alaska Natives has been steadily shrinking. The same has been true since 2014 for Black people in low-income counties in the southeastern U.S.

    “Some groups in the United States are facing a health crisis,” Bollyky said, “and we need to respond to that because it’s worsening.”

    Heart disease, car fatalities, diabetes, covid-19, and other common causes of death are directly to blame. But research shows that the conditions of people’s lives, their behaviors, and their environments heavily influence why some populations are at higher risk than others.

    Native Americans in the West — defined in the “Ten Americas” study as more than a dozen states excluding California, Washington, and Oregon — were among the poorest in the analysis, living in counties where a person’s annual income averages below about $20,000. Economists have shown that people with low incomes generally live shorter lives.

    Studies have also linked the stress of poverty, trauma, and discrimination to detrimental coping behaviors like smoking and substance use disorders. And reservations often lack grocery stores and clean, piped water, which makes it hard to buy and cook healthy food.

    About 1 in 5 Native Americans in the Southwest don’t have health insurance, according to a KFF report. Although the Indian Health Service provides coverage, the report says the program is weak due to chronic underfunding. This means people may delay or skip treatments for chronic illnesses. Postponed medical care contributed to the outsize toll of covid among Native Americans: About 1 of every 188 Navajo people died of the disease at the peak of the pandemic.

    “The combination of limited access to health care and higher health risks has been devastating,” Bollyky said.

    At the other end of the spectrum, the study’s category of Asian Americans maintained the longest life expectancies since 2000. As of 2021, it was 84 years.

    Education may partly underlie the reasons certain groups live longer. “People with more education are more likely to seek out and adhere to health advice,” said Ali Mokdad, an epidemiologist at the Institute for Health Metrics and Evaluation at the University of Washington, and an author of the paper. Education also offers more opportunities for full-time jobs with health benefits. “Money allows you to take steps to take care of yourself,” Mokdad said.

    The group with the highest incomes in most years of the analysis was predominantly composed of white people, followed by the mainly Asian group. The latter, however, maintained the highest rates of college graduation, by far. About half finished college, compared with fewer than a third of other populations.

    The study suggests that education partly accounts for differences among white people living in low-income counties, where the individual income averaged less than $32,363. Since 2000, white people in low-income counties in southeastern states — defined as those in Appalachia and the Lower Mississippi Valley — had far lower life expectancies than those in upper midwestern states including Montana, Nebraska, and Iowa. (The authors provide details on how the groups were defined and delineated in their report.)

    Opioid use and HIV rates didn’t account for the disparity between these white, low-income groups, Bollyky said. But since 2010, more than 90% of white people in the northern group were high school graduates, compared with around 80% in the southeastern U.S.

    The education effect didn’t hold true for Latino groups compared with others. Latinos saw lower rates of high school graduation than white people but lived longer on average. This long-standing trend recently changed among Latinos in the Southwest because of covid. Hispanic or Latino and Black people were nearly twice as likely to die from the disease.

    On average, Black people in the U.S. have long experienced worse health than other races and ethnicities in the United States, except for Native Americans. But this analysis reveals a steady improvement in Black people’s life expectancy from 2000 to about 2012. During this period, the gap between Black and white life expectancies shrank.

    This is true for all three groups of Black people in the analysis: Those in low-income counties in southeastern states like Mississippi, Louisiana, and Alabama; those in highly segregated and metropolitan counties, such as Queens, New York, and Wayne, Michigan, where many neighborhoods are almost entirely Black or entirely white; and Black people everywhere else.

    Better drugs to treat high blood pressure and HIV help account for the improvements for many Americans between 2000 to 2010. And Black people, in particular, saw steep rises in high school graduation and gains in college education in that period.

    However, progress stagnated for Black populations by 2016. Disparities in wealth grew. By 2021, Asian and many white Americans had the highest incomes in the study, living in counties with per capita incomes around $50,000. All three groups of Black people in the analysis remained below $30,000.

    A wealth gap between Black and white people has historical roots, stretching back to the days of slavery, Jim Crow laws, and policies that prevented Black people from owning property in neighborhoods that are better served by public schools and other services. For Native Americans, a historical wealth gap can be traced to a near annihilation of the population and mass displacement in the 19th and 20th centuries.

    Inequality has continued to rise for several reasons, such as a widening pay gap between predominantly white corporate leaders and low-wage workers, who are disproportionately people of color. And reporting from KFF Health News shows that decisions not to expand Medicaid have jeopardized the health of hundreds of thousands of people living in poverty.

    Researchers have studied the potential health benefits of reparation payments to address historical injustices that led to racial wealth gaps. One new study estimates that such payments could reduce premature death among Black Americans by 29%.

    Less controversial are interventions tailored to communities. Obesity often begins in childhood, for example, so policymakers could invest in after-school programs that give children a place to socialize, be active, and eat healthy food, Harris said. Such programs would need to be free for children whose parents can’t afford them and provide transportation.

    But without policy changes that boost low wages, decrease medical costs, put safe housing and strong public education within reach, and ensure access to reproductive health care including abortion, Harris said, the country’s overall life expectancy may grow worse.

    “If the federal government is really interested in America’s health,” she said, “they could grade states on their health metrics and give them incentives to improve.”

    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.

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

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  • Chia Seeds vs Flax Seeds – Which is Healthier?

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    Our Verdict

    When comparing chia to flax, we picked the chia.

    Why?

    Both are great! And it’s certainly close. Both are good sources of protein, fiber, and healthy fats.

    Flax seeds contain a little more fat (but it is healthy fat), while chia seeds contain a little more fiber.

    They’re both good sources of vitamins and minerals, but chia seeds contain more. In particular, chia seeds have about twice as much calcium and selenium, and notably more iron and phosphorous—though flax seeds do have more potassium.

    Of course the perfect solution is to enjoy both, but since for the purpose of this exercise we have to pick one, we’d say chia comes out on top—even if flax is not far behind.

    Enjoy!

    Learn more

    For more on these, check out:

    Take care!

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  • HRT: Bioidentical vs Animal

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    HRT: A Tale Of Two Approaches

    In yesterday’s newsletter, we asked you for your assessment of menopausal hormone replacement therapy (HRT).

    • A little over a third said “It can be medically beneficial, but has some minor drawbacks”
    • A little under a third said “It helps, but at the cost of increased cancer risk; not worth it”
    • Almost as many said “It’s a wondrous cure-all that makes you happier, healthier, and smell nice too”
    • Four said “It is a dangerous scam and a sham; “au naturel” is the way to go”

    So what does the science say?

    Which HRT?

    One subscriber who voted for “It’s a wondrous cure-all that makes you healthier, happier, and smell nice too” wrote to add:

    ❝My answer is based on biodentical hormone replacement therapy. Your survey did not specify.❞

    And that’s an important distinction! We did indeed mean bioidentical HRT, because, being completely honest here, this European writer had no idea that Premarin etc were still in such wide circulation in the US.

    So to quickly clear up any confusion:

    • Bioidentical hormones: these are (as the name suggests) identical on a molecular level to the kind produced by humans.
    • Conjugated Equine Estrogens: such as Premarin, come from animals. Indeed, the name “Premarin” comes from “pregnant mare urine”, the substance used to make it.

    There are also hormone analogs, such as medroxyprogesterone acetate, which is a progestin and not the same thing as progesterone. Hormone analogs such as the aforementioned MPA are again, a predominantly-American thing—though they did test it first in third-world countries, after testing it on animals and finding it gave them various kinds of cancer (breast, cervical, ovarian, uterine).

    A quick jumping-off point if you’re interested in that:

    Depot medroxyprogesterone acetate and the risk of breast and gynecologic cancer

    this is about its use as a contraceptive (so, much lower doses needed), but it is the same thing sometimes given in the US as part of menopausal HRT. You will note that the date on that research is 1996; DMPA is not exactly cutting-edge and was first widely used in the 1950s.

    Similarly, CEEs (like Premarin) have been used since the 1930s, while estradiol (bioidentical estrogen) has been in use since the 1970s.

    In short: we recommend being wary of those older kinds and mostly won’t be talking about them here.

    Bioidentical hormones are safer: True or False?

    True! This is an open-and-shut case:

    ❝Physiological data and clinical outcomes demonstrate that bioidentical hormones are associated with lower risks, including the risk of breast cancer and cardiovascular disease, and are more efficacious than their synthetic and animal-derived counterparts.

    Until evidence is found to the contrary, bioidentical hormones remain the preferred method of HRT. ❞

    Further research since that review has further backed up its findings.

    Source: Are Bioidentical Hormones Safer or More Efficacious than Other Commonly Used Versions in HRT?

    So simply, if you’re going on HRT (estrogen and/or progesterone), you might want to check it’s the bioidentical kind.

    HRT can increase the risk of breast cancer: True or False?

    Contingently True, but for most people, there is no significant increase in risk.

    First: again, we’re talking bioidentical hormones, and in this case, estradiol. Older animal-derived attempts had much higher risks with much lesser efficaciousness.

    There have been so many studies on this (alas, none that have been publicised enough to undo the bad PR in the wake of old-fashioned HRT from before the 70s), but here’s a systematic review that highlights some very important things:

    ❝Estradiol-only therapy carries no risk for breast cancer, while the breast cancer risk varies according to the type of progestogen.

    Estradiol therapy combined with medroxyprogesterone, norethisterone and levonorgestrel related to an increased risk of breast cancer, estradiol therapy combined with dydrogesterone and progesterone carries no risk❞

    In fewer words:

    • Estradiol by itself: no increased risk of breast cancer
    • Estradiol with MDPA or other progestogens that aren’t really progesterone: increased risk of breast cancer
    • Estradiol with actual progesterone: back to no increased risk of breast cancer

    Source: Estradiol therapy and breast cancer risk in perimenopausal and postmenopausal women: a systematic review and meta-analysis

    So again, you might want to make sure you are getting actual bioidentical hormones, and not something else!

    However! If you are aware that you already have an increased risk of breast cancer (e.g. family history, you’ve had it before, you know you have certain genes for it, etc), then you should certainly discuss that with your doctor, because your personal circumstances may be different:

    ❝Tailored HRT may be used without strong evidence of a deleterious effect after ovarian cancer, endometrial cancer, most other gynecological cancers, bowel cancer, melanoma, a family history of breast cancer, benign breast disease, in carriers of BRACA mutations, after breast cancer if adjuvant therapy is not being used, past thromboembolism, varicose veins, fibroids and past endometriosis.

    Relative contraindications are existing cardiovascular and cerebrovascular disease and breast cancer being treated with adjuvant therapies❞

    Source: HRT in difficult circumstances: are there any absolute contraindications?

    HRT makes you happier, healthier, and smell nice too: True or False?

    Contingently True, assuming you do want its effects, which generally means the restoration of much of the youthful vitality you enjoyed pre-menopause.

    The “and smell nice too” was partly rhetorical, but also partly literal: our scent is largely informed by our hormones, and higher estrogen results in a sweeter scent; lower estrogen results in a more bitter scent. Not generally considered an important health matter, but it’s a thing, so hey.

    More often, people take menopausal HRT for more energy, stronger bones (reduced osteoporosis risk), healthier heart (reduced CVD risk), improved sexual health, better mood, healthier skin and hair, and general avoidance of menopause symptoms:

    Read more: Skin, hair and beyond: the impact of menopause

    We’d need another whole main feature to discuss all the benefits properly; today we’re just mythbusting.

    HRT does have some drawbacks: True or False?

    True, and/but how serious they are (beyond the aforementioned consideration in the case of an already-increased risk of breast cancer) is a matter of opinion.

    For example, it is common to get a reprise of monthly cramps and/or mood swings, depending on how one is taking the HRT and other factors (e.g. your own personal physiology and genetic predispositions). For most people, these will even out over time.

    It’s also even common to get a reprise of (much slighter than before) monthly bleeding, unless you have for example had a hysterectomy (no uterus = no bleeding). Again, this will usually settle down in a matter of months.

    If you experience anything more alarming than that, then indeed check with your doctor.

    HRT is a dangerous scam and sham: True or False?

    False, simply. As described above, for most people they’re quite safe. Again, talking bioidentical hormones.

    The other kind are in the most neutral sense a sham (i.e. they are literally sham hormones), though they’re not without their merits and for many people they may be better than nothing.

    As for being a scam, biodentical hormones are widely prescribed in the many countries that have universal healthcare and/or a single-payer healthcare system, where there would be no profit motive (and considerable cost) in doing so.

    They’re prescribed because they are effective and thus reduce healthcare spending in other areas (such as treating osteoporosis or CVD after the fact) and improve Health Related Quality of Life, and by extension, health-adjusted life-years, which is one of the top-used metrics for such systems.

    See for example:

    Menopausal Hormone Replacement Therapy and Reduction of All-Cause Mortality and Cardiovascular Disease

    Our apologies, gentlemen

    We wanted to also talk about testosterone therapy for the andropause, but we’ve run out of room today (because of covering the important distinction of bioidentical vs old-fashioned HRT)!

    To make it up to you, we’ll do a full main feature on it (it’s an interesting topic) in the near future, so watch this space

    Ladies, we’ll also at some point cover the pros and cons of different means of administration, e.g. pills, transdermal gel, injections, patches, pessaries, etc—which often have big differences.

    That’ll be in a while though, because we try to vary our topics, so we can’t talk about menopausal HRT all the time, fascinating and important a topic it is.

    Meanwhile… take care, all!

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