
The Polyvagal Theory – by Dr. Stephen Porges
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Do you ever find that your feelings (or occasionally: lack thereof) sometimes can seem mismatched with the observed facts of your situation? This book unravels that mystery—or rather, that stack of mysteries.
Dr. Porges’ work on this topic is, by the way, the culmination of 40 years of research. While he’s not exactly a household name to the layperson, he’s very respected in his field, and this book is his magnum opus.
Here he explains the disparate roles of the two branches of the vagus nerve (hence: polyvagal theory). At least, the two branches that we mammals have; non-mammalian vertebrates have only one. This makes a big difference, because of the cascade of inhibitions that this allows.
The answer to the very general question “What stops you from…?” is usually found somewhere down this line of cascade of inhibitions.
These range from “what stops you from quitting your job/relationship/etc” to “what stops you from freaking out” to “what stops you from relaxing” to “what stops you from reacting quickly” to “what stop you from giving up” to “what stops you from gnawing your arm off” and many many more.
And because sometimes we wish we could do something that we can’t, or wish we wouldn’t do something that we do, understanding this process can be something of a cheat code to life.
A quick note on style: the book is quite dense and can be quite technical, but should be comprehensible to any layperson who is content to take their time, because everything is explained as we go along.
Bottom line: if you’d like to better understand the mysteries of how you feel vs how you actually are, and what that means for what you can or cannot wilfully do, this is a top-tier book
Click here to check out Polyvagal Theory, and take control of your responses!
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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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Where to Get Turmeric?
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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
“I liked the info on Turmeric. The problem for me is that I do not like black pepper which should be ingested with the turmeric for best results. Is black pepper sold in capsule form?”
Better than just black pepper being sold in capsule form, it’s usually available in the same capsules as the turmeric. As in: if you buy turmeric capsules, there is often black pepper in them as well, for precisely that reason. Check labels, of course, but here’s an example on Amazon.
“I would like to read more on loneliness, meetup group’s for seniors. Thank you”
Well, 10almonds is an international newsletter, so it’s hard for us to advise about (necessarily: local) meetup groups!
But a very popular resource for connecting to your local community is Nextdoor, which operates throughout the US, Canada, Australia, and large parts of Europe including the UK.
In their own words:
Get the most out of your neighborhood with Nextdoor
It’s where communities come together to greet newcomers, exchange recommendations, and read the latest local news. Where neighbors support local businesses and get updates from public agencies. Where neighbors borrow tools and sell couches. It’s how to get the most out of everything nearby. Welcome, neighbor.
Curious? Click here to check it out and see if it’s of interest to you
“It was superb !! Just loved that healthy recipe !!! I would love to see one of those every day, if possible !! Keep up the fabulous work !!!”
We’re glad you enjoyed! We can’t promise a recipe every day, but here’s one just for you:
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What is astigmatism? Why does it make my vision blurry? And how did I get it?
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Have you ever gone to the optometrist for an eye test and were told your eye was shaped like a football?
Or perhaps you’ve noticed your vision is becoming increasingly blurry or hard to focus?
You might be among the 40% of people in the world who live with astigmatism.
Ground Picture/Shutterstock What causes astigmatism?
The eye acts like a camera, capturing light through the front surface (the cornea) and focusing it onto the “film” at the back of the eye (retina).
To get a clear picture, the eyeball and all of its surfaces (cornea, lens and retina) have to meet certain specifications of size and shape.
Otherwise, vision can appear blurred and out-of-focus, known as “refractive error”.
Astigmatism (uh-STIG-muh-tiz-um) is a type of refractive error where one or more of the eye’s surfaces are not smooth and/or round. It is broadly classified into two types: regular and irregular.
Regular astigmatism is the most common. It typically comes from changes in the shape of the cornea. Instead of being round, it is more oval, like a football or an egg. We don’t fully understand why some people develop regular astigmatism, but it’s partly due to genetics.
Irregular astigmatism is rarer. It occurs when a part of the cornea is no longer smooth (from scarring or growths on the cornea), or its shape has changed in an uneven or asymmetrical way.
Eye conditions such as keratoconus – where the cornea weakens over time and becomes cone-like in shape – causes irregular astigmatism.
If the cornea is no longer round or smooth, light entering the eye is scattered across the retina. This can cause blurry or distorted vision, reduced sensitivity to contrast, shadows or double vision and increased sensitivity to bright lights.
Is astigmatism a new condition?
In 1727, Sir Isaac Newton was the first to describe the physics of how an irregular surface might affect the focus of light passing through it.
This was followed in 1800 by Thomas Young, a scientist who had astigmatism and described how it affected his vision in a lecture.
In 1825, Sir George Airy, an astronomer who also had astigmatism, discovered he could see more clearly when he tilted his glasses on an angle. He became the first person to suggest using cylindrical lenses to correct for astigmatism. These are still used today.
The name “astigmatism” came last, coined by William Whewell in 1846. The name was derived from Greek: “a-” (“without”), and “stigma” (“a mark/spot”), literally translating as “without a point”, referring to the lack of a single, clear focal point of vision.
How is astigmatism measured?
Optometrists usually detect and measure regular astigmatism during refraction, when they place different lenses in front of the eye to determine a spectacle prescription.
As irregular astigmatism can involve very small rough patches or bumps, it is best seen with specialised imaging such as corneal topography. This creates a 3-dimensional map to show local bumps and irregularities on the cornea.
I’ve got astigmatism, what do I need to know?
Astigmatism can present at any age but becomes more common as we get older.
You can develop astigmatism over time, and the level of astigmatism can change as well.
With mild astigmatism, you may not notice any problems with your vision. With increasing levels of astigmatism, your vision becomes less crisp. This can lead to reduced vision, eye strain, or fatigue.
You may need astigmatism correction to see clearly and effortlessly. Correcting astigmatism aims to compensate for the differing curvatures of the cornea, to ensure that light entering the eye focuses correctly on the retina.
To correct regular astigmatism, cylindrical lenses compensate for each curvature in the “football”. Cylindrical lenses are prescribed as either glasses or contact lenses.
Astigmatism can also be corrected with laser eye surgery.
Orthokeratology (ortho-k) can also be used. This involves wearing specialised hard contact lenses overnight. These hard contact lenses temporarily reshape the cornea, allowing the wearer to be glasses-free during the day.
To manage irregular astigmatism, it is important to treat the underlying condition causing astigmatism as well. But often, hard contact lenses are needed for clear vision during the day, as they can sit on the surface of the eye to compensate for local uneven patches in a way that glasses or soft contact lenses cannot.
Surgery, such as corneal transplants, is also sometimes needed as a last resort to replace a damaged, misshapen cornea and manage the irregular astigmatism.
Do I need to worry about astigmatism in my children?
In children, if there is enough astigmatism present to cause blurred or distorted vision, it can impact their learning and development both in the classroom and during sporting activities.
Untreated astigmatism is not dangerous, but high levels of astigmatism in young children can cause other vision problems such as “eye turns” or “lazy eye” (amblyopia).
But don’t worry, regular eye checks with the optometrist for children (and adults as well) allows for early detection and management, when needed.
Flora Hui, Research Fellow, Centre for Eye Research Australia and Honorary Fellow, Department of Surgery (Ophthalmology), The University of Melbourne and Angelina Duan, Research Scientist, Optometry, CSIRO
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What Your Knee Says About Your Health
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Spoiler: it says more than you might think!
Dr. Siobhan Deshauer explains:
Don’t neglect these signs
Here’s what to watch out for:
- Knee hyperextension (sign of hypermobility or Ehlers-Danlos syndrome): if your knees bend the wrong way more than 10°, this indicates ligament laxity and can be part of generalized joint hypermobility. The Beighton score tests flexibility in your fingers, thumbs, elbows, and spine. High scores suggest Ehlers-Danlos syndrome, especially if your skin is stretchy or bruises easily.
- Bow legs (sign of osteoarthritis or Paget’s disease): a gap wider than three fingers between your knees when your ankles touch suggests bow-leggedness. In adults, this often results from osteoarthritis, where cartilage loss alters the joint angle. Osteoarthritis is linked to inflammation, diabetes, high cholesterol, kidney and heart disease, and even mental health problems. If the bones themselves thicken and deform, Paget’s disease might be responsible due to disordered bone remodeling.
- Finger clubbing (possible hidden cancer, hypertrophic osteoarthropathy): swollen knees with nail clubbing and bone inflammation can indicate hypertrophic osteoarthropathy, which is often caused by lung cancer or another internal malignancy.
- Inflammatory arthritis (autoimmune conditions): stiffness and pain that improve with movement suggest autoimmune inflammation. Patterns help identify the cause:
- with bowel symptoms: inflammatory bowel disease such as Crohn’s disease or ulcerative colitis
- with itchy ears or scaly skin: psoriasis leading to psoriatic arthritis
- with swollen knuckles: rheumatoid arthritis
- with a butterfly rash: lupus
- with daily fevers and rashes: adult-onset Still’s disease
- with tight skin and pale, cold fingers: scleroderma
- Lyme arthritis (infection after tick bite): a tick bite from Borrelia burgdorferi can cause large, single-knee swelling months later. The disease will often also inflame nerves, the brain, or the heart. If a tick has been attached for at least 24 hours, a single antibiotic dose can prevent infection, but talk to your doctor, because antibiotics are not to be taken frivolously (they can wipe out your gut bacteria, cause an overgrowth of gut fungus, and ultimately kill you; it’s obviously not the usual outcome of taking a single antibiotic dose, but it is a very good reason to to not rush to take antibiotics “just in case”).
- Xanthomas (indicator of metabolic disease): yellowish fatty bumps around your knees, Achilles tendons, or buttocks can reveal high cholesterol, diabetes, or fatty liver disease.
- Gout (uric acid buildup) hard lumps around your knees, toes, or fingers show uric acid crystal deposits. This can result from kidney disease or genetics, and raises the risk of kidney and heart problems.
- Septic arthritis (medical emergency): a red, hot, swollen knee with fever or inability to walk may indicate a joint infection. It can destroy cartilage within hours and may be life-threatening if untreated, so: get thee to a hospital, and speedily.
- Hemarthrosis (bleeding into the joint): blood in your knee without injury can result from excessive blood thinners, hemophilia, vitamin C deficiency, or cancer invading the bone. It needs urgent drainage to prevent joint damage, and also obviously to check it’s not a symptom of something else that also needs treating (e.g. cancer)
- Symptoms not otherwise mentioned (sudden swelling, intense pain, fever, nighttime pain, or inability to bear weight): these require emergency care to prevent permanent damage or serious complications, beyond the scope of what a 16-minute article (or our write-up here) can provide.
For more on each of these plus visual illustrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Drug-Free Knee Pain Therapies: Which Ones Work?
Take care!
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Should You Soak Your Nuts?
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.
It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
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
❝hi. how many almonds should one eat per day? do they need to be soaked? thank you.❞
Within reason, however many you like! Given that protein is an appetite suppressant, you’ll probably find it’s not too many.
Dr. Michael Greger, of “How Not To Die” fame, suggests aiming for 30g of nuts per day. Since almonds typically weigh about 1g each, that means 30 if it’s all almonds.
And if you’re wondering about 10 almonds? The name’s a deliberate reference to an old internet hoax about 10 almonds being the equivalent of an aspirin for treating a headache. It’s a reminder to be open-mindedly skeptical about information circulating wildly, and look into the real, evidence-based, science of things.
- Sometimes, the science validates claims, and we’re excited to share that!
- Sometimes, the science just shoots claims down, and it’s important to acknowledge when that happens too.
On which note, about soaking…
Short version: soaking can improve the absorption of some nutrients, but not much more than simply chewing thoroughly. See:
- A review of the impact of processing on nutrient bioaccessibility and digestion of almonds
- Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response
Soaking does reduce certain “antinutrients” (compounds that block absorption of other nutrients), such as phytic acid. However, even a 24-hour soak reduces them only by about 5%:
If you don’t want to take 24-hours to get a 5% benefit, there’s good news! A 12-hour soak can result in 4% less phytic acid in chopped (but not whole) almonds:
The Effect of Soaking Almonds and Hazelnuts on Phytate and Mineral Concentrations
Lest that potentially underwhelming benefit leave a bitter taste in your mouth, one good thing about soaking almonds (if you don’t like bitter tastes, anyway) is that it will reduce their bitterness:
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The End Of Diabetes – by Dr. Joel Fuhrman
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We’ve previously reviewed another of Dr. Fuhrman’s books, “Eat To Live”, and this time, he’s focusing specifically on preventing/reversing type 2 diabetes.
And yes, this is really only about type 2 diabetes. Type 1 diabetics can still benefit from this dietary approach (it won’t cure T1D but it will help manage it), as indeed can people with one of the rarer forms of diabetes or for that matter people with no diabetes at all (it’s great for all of us to avoid blood sugar spikes and improve insulin sensitivity)… But this book is written with the type diabetic firmly in mind.
The title “The End Of…” is fair, by the way—on an individual level, at the very least. While most doctors treat type 2 diabetes as a lifelong condition to be managed, the simple (well-evidenced and honestly uncontroversial at this point) truth is that it can be reversed. So, why not do that?
The dietary approach here is sensible: eat many plants, aim for high protein, high fiber, low carb, and limit animal products to just small portions of those that don’t spike insulin levels.
It’s worth noting that Dr. Fuhrman’s “Nutritarian Diet” (which works by assigning all foods a single numerical aggregate nutritional value) has been criticised as being pseudoscientific, and technically it is (there is no evidence-base that optimizing nutrients in this fashion is best; indeed, it could result in missing out on some nutrients that are critical but occur only in otherwise lower-scoring foods—see for example if someone notes how highly Brussels sprouts score and decides to eat only Brussels sprouts, thus missing out on nutrients that aren’t in this otherwise top-tier food), but in practical application, it clearly works well and helps people to eat more nutritionally-dense foods, on balance, which can only be a good thing.
The style of the book is information-dense pop-science (with more than 20 pages of bibliography to back it up), with also a recipe section (60 pages of that). The recipes are a touch on the basic side for this reviewer’s tastes, but perhaps that’s no bad thing—it provides a good “base” from which we can all personalize our recipes according to our preferences and local availability of ingredients.
Bottom line: whether or not you (and/or a loved one) are diabetic, this is a great book for understanding glycemic control and insulin sensitivity, and a great resource for improving those in one’s own life and one’s own body.
Click here to check out The End Of Diabetes, and put an end to diabetes!
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