The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons

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There’s a lot more to breast cancer care than “check your breasts regularly”. Because… And then what? “Go see a doctor” obviously, but it’s a scary prospect with a lot of unknowns.

Dr. Simmons demystifies these unknowns, from both her position as an oncologist (and breast surgeon) and also her position as a breast cancer survivor herself.

What she found, upon getting to experience the patient side of things, was that the system is broken in ways she’d never considered before as a doctor.

This book is the product of the things she’s learned both within her field, and elsewhere because of realizing the former’s areas of shortcoming.

She gives a step-by-step guide, from diagnosis onwards, advising taking as much as possible into one’s own hands—especially in the categories of information and action. She also explains the things that make the biggest difference to cancer outcomes when it comes to eating, sleeping, and so forth, the best attitude to have to be neither despairing and giving up, nor overconfident and complacent.

She does also talk complementary therapies, be they supplements or more out-of-the-box approaches and the evidence for them where applicable, as well as doing some high-quality mythbusting about more prescription-based considerations such as HRT.

Bottom line: if you or a loved one have a breast cancer diagnosis, or you just prefer knowing this sort of thing than not, then this book is a top-tier “insider’s guide”.

Click here to check out the Smart Woman’s Guide To Breast Cancer, and take control!

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    Burkeman’s thought-provoking book challenges us to make the most of our limited time, offering solutions to balance expectations and personal fulfillment.

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  • These Top Few Things Make The Biggest Difference To Health

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    The Best Few Interventions For The Best Health

    Writer’s note: I was going to do something completely different for today (so that can go out another week now), but when reflecting on my own “what should I focus on in the new year?” (in terms of my own personal health goals and such) it occured to me that I should look back on the year’s articles, to take our own advice myself, and see what most important things I should make sure to focus on.

    In so doing for myself, it occured to me that you, our subscribers who like condensed information and simple interventions for big positive effects, might also find value in a similar once-over. And so, today’s main feature was born!

    Sometimes at 10almonds we talk about “those five things that affect everything”. They are:

    1. Good diet
    2. Good exercise
    3. Good sleep
    4. Not drinking
    5. Not smoking

    If we were to add a sixth in terms of things that make a huge difference, it would be “manage stress effectively” and a seventh, beyond the scope of our newsletter, would be “don’t be socioeconomically disadvantaged” (e.g. poor, and/or part of some disprivileged minority group).

    But as for those five we listed, it still leaves the question: what are the few most effective things we can do to improve them? Where can we invest our time/energy/effort for greatest effect?

    Good diet

    Best current science consistently recommends the Mediterranean Diet:

    The Mediterranean Diet: What Is It Good For?

    But it can be tweaked for specific desired health considerations:

    Four Ways To Upgrade The Mediterranean Diet

    Other most-effective dietary tweaks that impact a lot of other areas of health include looking after your gut health and looking after your blood sugars:

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

    and

    “Let Them Eat Cake”, She Said (10 Ways To Balance Blood Sugars)

    Good exercise

    Most exercise is good, but two of the most beneficial things that are (for most people) easy to implement are walking, and High-Intensity Interval Training:

    How To Do HIIT (Without Wrecking Your Body)

    Good sleep

    This means quality and quantity! We cannot skimp on either and expect good health:

    Why You Probably Need More Sleep

    and as for quality,

    The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

    Not drinking

    According to the World Health Organization, the only safe amount of alcohol is zero.

    See also:

    Can We Drink To Good Health? (e.g. Red Wine & Heart Health)

    and

    How To Reduce Or Quit Alcohol

    Not smoking

    We haven’t done a main feature on this! It’s probably not really necessary, as it’s not very contentious to say “smoking is bad for everything”.

    WHO | Tobacco kills up to half its users who don’t quit

    However, as a side-note, while cannabis is generally recognised as not as harmful as tobacco-based products, it has some fairly major drawbacks too. For some people, the benefits (e.g. pain relief) may outweigh the risks, though:

    Cannabis Myths vs Reality

    Final thoughts

    Not sure where to start? We suggest this order of priorities, unless you have a major health condition that makes something else a higher priority:

    1. If you smoke, stop
    2. If you drink, reduce, or ideally stop
    3. Improve your diet

    About that diet…

    When it comes to exercise, get your 10,000 daily steps in (actually, science says 8,000 steps is fine), and consider adding HIIT per our above article, when you feel like adding that in. As for that about the steps:

    Meta-analysis of 15 studies reports new findings on how many daily walking steps needed for longevity benefit

    When it comes to sleep, if you’re taking care of the above things then this will probably take care of itself, if you don’t have a sleep-inconvenient lifestyle (e.g. shift work, just had a baby, etc) or a sleep disorder.

    Take care!

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  • Anti-Inflammatory Pineapple Fried Rice

    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.

    Fried rice is not most people’s go-to when one thinks of health food, but this one is. It’s packed with plenty of nutrients, many of which are anti-inflammatory, but the real star is the pineapple (with its high bromelain content and thus particularly potent benefits).

    You will need

    • 2½ cups cooked wholegrain basmati rice (you can use our Tasty Versatile Rice recipe if you don’t already have leftovers to use)
    • 1 cup pineapple chunks
    • ½ red onion, diced
    • 1 red bell pepper, diced
    • ½ cup sweetcorn
    • ½ peas
    • 3 green onions, chopped
    • 2 serrano peppers, chopped (omit if you don’t care for heat)
    • 2 tbsp coconut oil
    • 1 tbsp grated fresh ginger
    • 1 tbsp black pepper, coarse ground

    Method

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

    1) Fry the red onion, serrano peppers, and ginger in the coconut oil over a medium heat, stirring frequently, for about 3 minutes.

    2) Add the pineapple, bell pepper, sweetcorn, peas, and black pepper, stirring frequently, for about another 3 minutes.

    3) Add the rice, stirring gently but thoroughly, until fully reheated and mixed in.

    4) Serve, garnishing with the green onions.

    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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  • Bamboo Shoots vs Asparagus – Which is Healthier?

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    Our Verdict

    When comparing bamboo shoots to asparagus, we picked the asparagus.

    Why?

    Both are great! But asparagus does distinguish itself on nutritional density.

    In terms of macros, bamboo starts strong with more protein and fiber, but it’s not a huge amount more; the margins of difference are quite small.

    In the category of vitamins, asparagus wins easily with more of vitamins A, B2, B3, B5, B9, C, E, K, and choline. In contrast, bamboo boasts only more vitamin B6. A clear win for asparagus.

    The minerals line-up is closer; asparagus has more calcium, iron, magnesium, and selenium, while bamboo shoots have more manganese, phosphorus, potassium, and zinc. That’s a 4:4 tie, but asparagus’s margins of difference are larger, and if we need a further tiebreaker, bamboo also contains more sodium, which most people in the industrialized world could do with less of rather than more. So, a small win for asparagus.

    In short, adding up the sections… Bamboo shoots, but asparagus scores, and wins the day. Enjoy both, of course, but if making a pick, then asparagus has more bang-for-buck.

    Want to learn more?

    You might like to read:

    Asparagus vs Eggplant – Which is Healthier?

    Take care!

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Related Posts

  • The Oxygen Advantage – by Patrick McKeown
  • Small Changes For A Healthier Life

    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

    I am interested in what I can substitute for ham in bean soup?

    Well, that depends on what the ham was like! You can certainly buy ready-made vegan lardons (i.e. small bacon/ham bits, often in tiny cubes or similar) in any reasonably-sized supermarket. Being processed, they’re not amazing for the health, but are still an improvement on pork.

    Alternatively, you can make your own seitan! Again, seitan is really not a health food, but again, it’s still relatively less bad than pork (unless you are allergic to gluten, in which case, definitely skip this one).

    Alternatively alternatively, in a soup that already contains beans (so the protein element is already covered), you could just skip the ham as an added ingredient, and instead bring the extra flavor by means of a little salt, a little yeast extract (if you don’t like yeast extract, don’t worry, it won’t taste like it if you just use a teaspoon in a big pot, or half a teaspoon in a smaller pot), and a little smoked paprika. If you want to go healthier, you can swap out the salt for MSG, which enhances flavor in a similar fashion while containing less sodium.

    Wondering about the health aspects of MSG? Check out our main feature on this, from last month:

    What’s the deal with MSG?

    I thoroughly enjoy your daily delivery. I’d love to see one for teens too!

    That’s great to hear! The average age of our subscribers is generally rather older, but it’s good to know there’s an interest in topics for younger people. We’ll bear that in mind, and see what we can do to cater to that without alienating our older readers!

    That said: it’s never too soon to be learning about stuff that affects us when we’re older—there are lifestyle factors at 20 that affect Alzheimer’s risk at 60, for example (e.g. drinking—excessive drinking at 20* is correlated to higher Alzheimer’s risk at 60).

    *This one may be less of an issue for our US readers, since the US doesn’t have nearly as much of a culture of drinking under 21 as some places. Compare for example with general European practices of drinking moderately from the mid-teens, or the (happily, diminishing—but historically notable) British practice of drinking heavily from the mid-teens.

    How much turmeric should I take each day?

    Dr. Michael Greger’s research (of “Dr. Greger’s Daily Dozen” and “How Not To Die” fame) recommends getting at least ¼ tsp turmeric per day

    Remember to take it with black pepper though, for a 2000% absorption bonus!

    A great way to get it, if you don’t want to take capsules and don’t want to eat spicy food every day, is to throw a teaspoon of turmeric in when making a pot of (we recommend wholegrain!) rice. Turmeric is very water-soluble, so it’ll be transferred into the rice easily during cooking. It’ll make the rice a nice golden yellow color, and/but won’t noticeably change the taste.

    Again remember to throw in some black pepper, and if you really want to boost the nutritional content,some chia seeds are a great addition too (they’ll get cooked with the rice and so it won’t be like eating seeds later, but the nutrients will be there in the rice dish).

    You can do the same with par-boiled potatoes or other root vegetables, but because cooking those has water to be thrown away at the end (unlike rice), you’ll lose some turmeric in the water.

    Request: more people need to be aware of suicidal tendencies and what they can do to ward them off

    That’s certainly a very important topic! We’ll cover that properly in one of our Psychology Sunday editions. In the meantime, we’ll mention a previous special that we did, that was mostly about handling depression (in oneself or a loved one), and obviously there’s a degree of crossover:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    Don’t Forget…

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  • Why Going Gluten-Free Could Be A Bad Idea

    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.

    Is A Gluten-Free Diet Right For You?

    This is Rachel Begun, MS, RD. She’s a nutritionist who, since her own diagnosis with Celiac disease, has shifted her career into a position of educating the public (and correcting misconceptions) about gluten sensitivity, wheat allergy, and Celiac disease. In short, the whole “gluten-free” field.

    First, a quick recap

    We’ve written on this topic ourselves before; here’s what we had to say:

    Gluten: What’s The Truth?

    On “Everyone should go gluten-free”

    Some people who have gone gluten-free are very evangelical about the lifestyle change, and will advise everyone that it will make them lose weight, have clearer skin, more energy, and sing well, too. Ok, maybe not the last one, but you get the idea—a dietary change gets seen as a cure-all.

    And for some people, it can indeed make a huge difference!

    Begun urges us to have a dose of level-headedness in our approach, though.

    Specifically, she advises:

    • Don’t ignore symptoms, and/but…
    • Don’t self-diagnose
    • Don’t just quit gluten

    One problem with self-diagnosis is that we can easily be wrong:

    Suspected Nonceliac Gluten Sensitivity Confirmed in Few Patients After Gluten Challenge in Double-Blind, Placebo-Controlled Trials

    But why is that a problem? Surely there’s not a health risk in skipping the gluten just to be on the safe side? As it turns out, there actually is:

    If we self-diagnose incorrectly, Begun points out, we can miss the actual cause of the symptoms, and by cheerfully proclaiming “I’m allergic to gluten” or such, a case of endometriosis, or Hashimoto’s, or something else entirely, might go undiagnosed and thus untreated.

    “Oh, I feel terrible today, there must have been some cross-contamination in my food” when in fact, it’s an undiagnosed lupus flare-up, that kind of thing.

    Similarly, just quitting gluten “to be on the safe side” can mask a different problem, if wheat consumption (for example) contributed to, but did not cause, some ailment.

    In other words: it could reduce your undesired symptoms, but in so doing, leave a more serious problem unknown.

    Instead…

    If you suspect you might have a gluten sensitivity, a wheat allergy, or even Celiac disease, get yourself tested, and take professional advice on proceeding from there.

    How? Your physician should be able to order the tests for you.

    You can also check out resources available here:

    Celiac Disease Foundation | How do I get tested?

    Or for at-home gluten intolerance tests, here are some options weighed against each other:

    MNT | 5 gluten intolerance tests and considerations

    Want to learn more?

    Begun has a blog:

    Rachel Begun | More than just recipes

    (it is, in fact, just recipes—but they are very simple ones!)

    You also might enjoy this interview, in which she talks about gluten sensitivity, celiac disease, and bio-individuality:

    !

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

    Take care!

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  • We’re the ‘allergy capital of the world’. But we don’t know why food allergies are so common in Australian children

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    Australia has often been called the “allergy capital of the world”.

    An estimated one in ten Australian children develop a food allergy in their first 12 months of life. Research has previously suggested food allergies are more common in infants in Australia than infants living in Europe, the United States or Asia.

    So why are food allergies so common in Australia? We don’t know exactly – but local researchers are making progress in understanding childhood allergies all the time.

    Miljan Zivkovic/Shutterstock

    What causes food allergies?

    There are many different types of reactions to foods. When we refer to food allergies in this article, we’re talking about something called IgE-mediated food allergy. This type of allergy is caused by an immune response to a particular food.

    Reactions can occur within minutes of eating the food and may include swelling of the face, lips or eyes, “hives” or welts on the skin, and vomiting. Signs of a severe allergic reaction (anaphylaxis) include difficulty breathing, swelling of the tongue, swelling in the throat, wheeze or persistent cough, difficulty talking or a hoarse voice, and persistent dizziness or collapse.

    Recent results from Australia’s large, long-running food allergy study, HealthNuts, show one in ten one-year-olds have a food allergy, while around six in 100 children have a food allergy at age ten.

    https://www.shutterstock.com/image-photo/skin-rashes-babies-concept-1228925236
    A food allergy can present with skin reactions. comzeal images/Shutterstock

    In Australia, the most common allergy-causing foods include eggs, peanuts, cow’s milk, shellfish (for example, prawn and lobster), fish, tree nuts (for example, walnuts and cashews), soybeans and wheat.

    Allergies to foods like eggs, peanuts and cow’s milk often present for the first time in infancy, while allergies to fish and shellfish may be more common later in life. While most children will outgrow their allergies to eggs and milk, allergy to peanuts is more likely to be lifelong.

    Findings from HealthNuts showed around three in ten children grew out of their peanut allergy by age six, compared to nine in ten children with an allergy to egg.

    Are food allergies becoming more common?

    Food allergies seem to have become more common in many countries around the world over recent decades. The exact timing of this increase is not clear, because in most countries food allergies were not well measured 40 or 50 years ago.

    We don’t know exactly why food allergies are so common in Australia, or why we’re seeing a rise around the world, despite extensive research.

    But possible reasons for rising allergies around the world include changes in the diets of mothers and infants and increasing sanitisation, leading to fewer infections as well as less exposure to “good” bacteria. In Australia, factors such as increasing vitamin D deficiency among infants and high levels of migration to the country could play a role.

    In several Australian studies, children born in Australia to parents who were born in Asia have higher rates of food allergies compared to non-Asian children. On the other hand, children who were born in Asia and later migrated to Australia appear to have a lower risk of nut allergies.

    Meanwhile, studies have shown that having pet dogs and siblings as a young child may reduce the risk of food allergies. This might be because having pet dogs and siblings increases contact with a range of bacteria and other organisms.

    This evidence suggests that both genetics and environment play a role in the development of food allergies.

    We also know that infants with eczema are more likely to develop a food allergy, and trials are underway to see whether this link can be broken.

    Can I do anything to prevent food allergies in my kids?

    One of the questions we are asked most often by parents is “can we do anything to prevent food allergies?”.

    We now know introducing peanuts and eggs from around six months of age makes it less likely that an infant will develop an allergy to these foods. The Australasian Society of Clinical Immunology and Allergy introduced guidelines recommending giving common allergy-causing foods including peanut and egg in the first year of life in 2016.

    Our research has shown this advice had excellent uptake and may have slowed the rise in food allergies in Australia. There was no increase in peanut allergies between 2007–11 to 2018–19.

    Introducing other common allergy-causing foods in the first year of life may also be helpful, although the evidence for this is not as strong compared with peanuts and eggs.

    A boy's hand holding some peanuts.
    Giving kids peanuts early can reduce the risk of a peanut allergy. Madame-Moustache/Shutterstock

    What next?

    Unfortunately, some infants will develop food allergies even when the relevant foods are introduced in the first year of life. Managing food allergies can be a significant burden for children and families.

    Several Australian trials are currently underway testing new strategies to prevent food allergies. A large trial, soon to be completed, is testing whether vitamin D supplements in infants reduce the risk of food allergies.

    Another trial is testing whether the amount of eggs and peanuts a mother eats during pregnancy and breastfeeding has an influence on whether or not her baby will develop food allergies.

    For most people with food allergies, avoidance of their known allergens remains the standard of care. Oral immunotherapy, which involves gradually increasing amounts of food allergen given under medical supervision, is beginning to be offered in some facilities around Australia. However, current oral immunotherapy methods have potential side effects (including allergic reactions), can involve high time commitment and cost, and don’t cure food allergies.

    There is hope on the horizon for new food allergy treatments. Multiple clinical trials are underway around Australia aiming to develop safer and more effective treatments for people with food allergies.

    Jennifer Koplin, Group Leader, Childhood Allergy & Epidemiology, The University of Queensland and Desalegn Markos Shifti, Postdoctoral Research Fellow, Child Health Research Centre, Faculty of Medicine, The University of Queensland

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

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