The Skincare Bible − by Dr. Anjali Mahto

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The subtitle claims this to be a “no-nonsense guide to great skin”, and while subtitle claims can often wildly overstate what’s being delivered, in this case, the book really is a no-nonsense guide to great skin.

The author is a dermatologist, and as such she speaks from her professional knowledge and experience, which is a lot more reliable than someone’s latest hack on TikTok.

She gives a quick crash course on what skin actually is and how it works, giving time to genetic considerations, cellular matters, and the grander-scale physical issues at hand, as well as what things affect it and how, ranging from diet to UV light to hormones and more.

We also get a clear explanation of regular skincare as well as specific skin concerns, ranging from minor inconveniences to skin cancer.

You may wonder if she covers anti-aging treatments, and yes, she does.

The style is (as indeed promised by the subtitle) no-nonsense, insofar as it’s straight to the point, no hype, and no padding, just plenty of information-dense content while still being very readable.

Bottom line: if you’d like to seriously look after your skin but aren’t a fan of every latest trend, this book will be a welcome guide.

Click here to check out The Skincare Bible, and enjoy great skin!

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  • Hope Not Nope – by Dr. Dillon Caswell

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    The author a Doctor of Physical Therapy, writes from both professional expertise and personal experience, when it comes to the treatment of long term injury / disability / chronic illness.

    His position here is that while suffering is unavoidable, we don’t have to suffer as much or as long as many might tell us. We can do things to crawl and claw our way to a better position, and we do not have to settle for any outcome we don’t want. That doesn’t mean there’s always a miracle cure—we don’t get to decide that—but we do get to decide whether we keep trying.

    Dr. Caswell’s advice is based mostly in psychology—a lot of it in sports psychology, which is no surprise given his long history as an athlete as well as his medical career.

    The style is very easy-reading, and a combination of explanation, illustrative (often funny) anecdotes, and a backbone of actual research to keep everything within the realms of science rather than mere wishful thinking—he strikes a good balance.

    Bottom line: if your current health outlook is more of an uphill marathon, then this book can give you the tools to carry yourself through the healthcare system that’s been made for numbers, not people.

    Click here to check out Hope Not Nope, and keep going!

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  • Beyond Supplements: The Real Immune-Boosters!

    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 Real Immune-Boosters

    What comes to your mind when we say “immune support”? Vitamin C and maybe zinc? Those have their place, but there are things we can do that are a lot more important!

    It’s just, these things are not talked about as much, because stores can’t sell them to you

    Sleep

    One of the biggest difference-makers. Get good sleep! Getting at least 7 hours decent sleep (not lying in bed, not counting interruptions to sleep as part of the sleep duration) can improve your immune system by three or four times.

    Put another way, people are 3–4 times more likely to get sick if they get less sleep than that on average.

    Check it out: Behaviorally Assessed Sleep and Susceptibility to the Common Cold

    Eat an anti-inflammatory diet

    In short, for most of us this means lots of whole plant foods (lots of fiber), and limited sugar, flour, alcohol.

    For more details, you can see our main feature on this: Keep Inflammation At Bay!

    You may wonder why eating to reduce inflammation (inflammation is a form of immune response) will help improve immune response. Put it this way:

    If your town’s fire service is called out eleventy-two times per day to deal with things that are not, in fact, fires, then when there is a fire, they will be already exhausted, and will not do their job so well.

    Look after your gut microbiota

    Additionally, healthy gut microbiota (fostered by the same diet we just described) help keep your body pathogen-free, by avoiding “leaky gut syndrome” that occurs when, for example, C. albicans (you do not want this in your gut, and it thrives on the things we just told you to avoid) puts its roots through your intestinal walls, making holes in them. And through those holes? You definitely do not want bacteria from your intestines going into the rest of your body.

    See also: Gut Health 101

    Actually get that moderate exercise

    There’s definitely a sweet-spot here, because too much exercise will also exhaust you and deplete your body’s resources. However, the famous “150 minutes per week” (so, a little over 20 minutes per day, or 25 minutes per day with one day off) will make a big difference.

    See: Exercise and the Regulation of Immune Functions

    Manage your stress levels (good and bad!)

    This one swings both ways:

    • Acute stress (like a cold shower) is good for immune response. Think of it like a fire drill for your body.
    • Chronic stress (“the general everything” persistently stressful in life) is bad for immune response. This is the fire drill that never ends. Your body’s going to know what to do really well, but it’s going to be exhausted already by the time an actual threat hits.

    Read more: Effects of Stress on Immune Function: the Good, the Bad, and the Beautiful

    Supplement, yes.

    These are far less critical than the above things, but are also helpful. Good things to take include:

    Enjoy, and stay well!

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  • 5 Ways To Beat Cancer (And Other Diseases)

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    A Systematic Approach To Healthy Eating

    Dr. William Li, known for ways to beat cancer and other diseases, in front of a blue background.

    This is Dr. William Li. He’s a physician, cancer researcher, and educator. He also founded the Angiogenesis Foundation back in 1994.

    We recently reviewed one of his books, “Eat To Beat Disease”.

    He has another book that we haven’t reviewed at time of writing, “Eat To Beat Your Diet“, which you might like to check out.

    What does he want us to know?

    He wants us to know how to eat to beat cancer and other diseases, by means of five specific angles:

    Angiogenesis

    This is about replacing blood vessels, which of course happens all the time, but it becomes a problem when it is feeding a cancer in the process.

    Here, based on Dr. Li’s work, is what can be done about it:

    A List of Anti-Angiogenic Foods for a Cancer-Fighting Diet

    Regeneration

    Generally speaking, we want to replace healthy cells early, because if we wait until they get damaged, then that damage will be copied forwards. As well as intermittent fasting, there are other things we can do to promote this—even, Dr. Li’s research shows, for stem cells:

    Doctor’s Tip: Regeneration (stem cells)—one of your body’s five defense systems

    Microbiome health

    Healthy gut, healthy rest of the body. We’ve written about this before:

    Making Friends With Your Gut (You Can Thank Us Later)

    DNA protection

    DNA gets unravelled and damaged with age, the telomere caps get shorter, and mistakes get copied forward. So there more we can protect our DNA, the longer we can live healthily. There are many ways to do this, but Dr. Li was one of the first to bring to light the DNA-protecting benefits of kiwi fruit:

    Kiwi: A Darling for DNA

    Immunity

    Paradoxically, what’s good for your immune system (making it stronger) also helps to protect against autoimmune diseases (for most people, for the most part).

    In short: it’s good to have an immune system that’s powerful not just in its counterattacks, but also in its discerning nature. There are dietary and other lifestyle approaches to both, and they’re mostly the same things:

    Beyond Supplements: The Real Immune-Boosters!

    and thus see also:

    Keep Inflammation At Bay

    Want to know more?

    You might enjoy his blog or podcast, and here’s his TED talk:

    !

    Want to watch it, but not right now? Bookmark it for later

    Enjoy!

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  • Apple Cider Vinegar vs Balsamic Vinegar – 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 apple cider vinegar to balsamic vinegar, we picked the apple cider vinegar.

    Why?

    It’s close! And it’s a simple one today and they’re both great. Taking either for blood-sugar-balancing benefits is fine, as it’s the acidity that has this effect. But:

    • Of the two, balsamic vinegar is the one more likely to contain more sugars, especially if it’s been treated in any fashion, and not by you, e.g. made into a glaze or even a reduction (the latter has no need to add sugar, but sometimes companies do because it is cheaper—so we recommend making your own balsamic vinegar reduction at home)
    • Of the two, apple cider vinegar is the one more likely to contain “the mother”, that is to say, the part with extra probiotic benefits (but if the vinegar has been filtered, it won’t have this—it’s just more common to be able to find unfiltered apple cider vinegar, since it has more popular attention for its health benefits than balsamic vinegar does)

    So, two wins for apple cider vinegar there.

    Want to learn more?

    You might like to read:

    Take care!

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  • Women don’t have a ‘surge’ in fertility before menopause – but surprise pregnancies can happen, even after 45

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    Every now and then we see media reports about celebrities in their mid 40s having surprise pregnancies. Or you might hear stories like these from friends or relatives, or see them on TV.

    Menopause signals the end of a woman’s reproductive years and happens naturally between age 45 and 55 (the average is 51). After 12 months with no periods, a woman is considered postmenopausal.

    While the chance of pregnancy is very low in the years leading up to menopause – the so called menopausal transition or perimenopause – the chance is not zero.

    So, what do we know about the chance of conceiving naturally after age 45? And what are the risks?

    IKO-studio/Shutterstock

    Is there a spike in fertility before menopause?

    The hormonal changes that accompany perimenopause cause changes to the menstrual cycle pattern, and some have suggested there can be a “surge” in fertility at perimenopause. But there’s no evidence this exists.

    In the years leading up to menopause, a woman’s periods often become irregular, and she might have some of the common symptoms of menopause such as hot flushes and night sweats.

    This might lead women to think they have hit menopause and can’t get pregnant anymore. But while pregnancy in a woman in her mid 40s is significantly less likely compared to a woman in her 20s or 30s, it’s still possible.

    The stats for natural pregnancies after age 45

    Although women in their mid- to late 40s sometimes have “miracle babies”, the chance of pregnancy is minimal in the five to ten years leading up to menopause.

    The monthly chance of pregnancy in a woman aged 30 is about 20%. By age 40 it’s less than 5% and by age 45 the chance is negligible.

    We don’t know exactly how many women become pregnant in their mid to late 40s, as many pregnancies at this age miscarry. The risk of miscarriage increases from 10% in women in their 20s to more than 50% in women aged 45 years or older. Also, for personal or medical reasons some pregnancies are terminated.

    According to a review of demographic data on age when women had their final birth across several countries, the median age was 38.6 years. But the range of ages reported for last birth in the reviewed studies showed a small proportion of women give birth after age 45.

    Having had many children before seems to increase the odds of giving birth after age 45. A study of 209 women in Israel who had conceived spontaneously and given birth after age 45 found 81% had already had six or more deliveries and almost half had had 11 or more previous deliveries.

    A couple outdoors smiling. The woman is pregnant.
    Conceiving naturally at age 45 plus is not unheard of. pixelheadphoto digitalskillet/Shutterstock

    There’s no reliable data on how common births after age 45 are in Australia. The most recent report on births in Australia show that about 5% of babies are born to women aged 40 years or older.

    However, most of those were likely born to women aged between 40 and 45. Also, the data includes women who conceive with assisted reproductive technologies, including with the use of donor eggs. For women in their 40s, using eggs donated by a younger woman significantly increases their chance of having a baby with IVF.

    What to be aware of if you experience a late unexpected pregnancy

    A surprise pregnancy late in life often comes as a shock and deciding what to do can be difficult.

    Depending on their personal circumstances, some women decide to terminate the pregnancy. Contrary to the stereotype that abortions are most common among very young women, women aged 40–44 are more likely to have an abortion than women aged 15–19.

    This may in part be explained by the fact older women are up to ten times more likely to have a fetus with chromosomal abnormalities.

    There are some extra risks involved in pregnancy when the mother is older. More than half of pregnancies in women aged 45 and older end in miscarriage and some are terminated if prenatal testing shows the fetus has the wrong number of chromosomes.

    This is because at that age, most eggs have chromosomal abnormalities. For example, the risk of having a pregnancy affected by Down syndrome is one in 86 at age 40 compared to one in 1,250 at age 20.

    A woman in hospital holding a newborn baby.
    There are some added risks associated with pregnancy when the mother is older. Natalia Deriabina/Shutterstock

    Apart from the increased risk of chromosomal abnormalities, advanced maternal age also increases the risk of stillbirth, fetal growth restriction (when the unborn baby doesn’t grow properly), preterm birth, pre-eclampsia, gestational diabetes and caesarean section.

    However, it’s important to remember that since the overall risk of all these things is small, even with an increase, the risk is still small and most babies born to older mothers are born healthy.

    Multiple births are also more common in older women than in younger women. This is because older women are more likely to release more than one egg if and when they ovulate.

    A study of all births in England and Wales found women aged 45 and over were the most likely to have a multiple birth.

    The risks of babies being born prematurely and having health complications are higher in twin than singleton pregnancies, and the risks are highest in women of advanced maternal age.

    What if you want to become pregnant in your 40s?

    If you’re keen to avoid pregnancy during perimenopause, it’s recommended you use contraception.

    But if you want to get pregnant in your 40s, there are some things you can do to boost your chance of conceiving and having a healthy baby.

    These include preparing for pregnancy by seeing a GP for a preconception health check, taking folic acid and iodine supplements, not smoking, limiting alcohol consumption, maintaining a healthy weight, exercising regularly and having a nutritious diet.

    If you get good news, talking to a doctor about what to expect and how to best manage a pregnancy in your 40s can help you be prepared and will allow you to get personalised advice based on your health and circumstances.

    Karin Hammarberg, Adjunct Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University

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

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  • Resistance band Training – by James Atkinson

    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.

    For those who’d like a full gym workout at home, without splashing out thousands on a home gym, resistance bands provide a lot of value. But how much value, really?

    As James Atkinson demonstrates, there’s more exercise available than one might think.

    Did you know that you can use the same band to strengthen your triceps as well as your biceps, for instance? and the same goes for your quadriceps and biceps femoris. And core strength? You bet.

    The style here is not a sales pitch (though he does, at the end, offer extra resources if desired), but rather, instructional, and this book is in and of itself already a complete guide. With clear instructions and equally clear illustrations, you don’t need to spend a dime more (unless you don’t own a resistance band, in which case then yes, you will need one of those).

    Bottom line: if you’d like to give your body the workout it deserves, this book is a potent resource.

    Click here to check out Resistance Band Training, and get training!

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