The Vitamin Solution – by Dr. Romy Block & Dr. Arielle Levitan

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A quick note: it would be remiss of us not to mention that the authors of this book are also the founders of a vitamin company, thus presenting a potential conflict of interest.

That said… In this reviewer’s opinion, the book does seem balanced and objective, regardless.

We talk a lot about supplements here at 10almonds, especially in our Monday Research Review editions. And yesterday, we featured a book by a doctor who hates supplements. Today, we feature a book by two doctors who have made them their business.

The authors cover all the most common vitamins and minerals popularly enjoyed as supplements, and examine:

  • why people take them
  • factors affecting whether they help
  • problems that can arise
  • complicating factors

The “complicating factors” include, for example, the way many vitamins and/or minerals interplay with each other, either by requiring the presence of another, or else competing for resources for absorption, or needing to be delicately balanced on pain of diverse woes.

This is the greatest value of the book, perhaps; it’s where most people go wrong with supplementation, if they go wrong.

While both authors are medical doctors, Dr. Romy Block is an endocrinologist specifically, and she clearly brought a lot of extra attention to relevant metabolic/thyroid issues, and how vitamins and minerals (such as thiamin and iron) can improve or sabotage such, depending on various factors that she explains. Informative, and so far as this reviewer could see, objective and well-balanced.

Bottom line: supplementation is a vast and complex topic, but this book does a fine job of demystifying and simplifying it in a clear and objective fashion, without resorting to either scaremongering or hype.

Click here to check out The Vitamin Solution, and upgrade your knowledge!

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Recommended

  • How Not to Die – by Dr. Michael Greger
  • I’m feeling run down. Why am I more likely to get sick? And how can I boost my immune system?
    Chronic stress wreaks havoc on immunity, making us prone to viruses and prolonging recovery. Manage stress to bolster your natural defenses.

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  • Measles cases are rising—here’s how to protect your family

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    The U.S. is currently experiencing a spike in measles cases across several states. Measles a highly contagious and potentially life-threatening disease caused by a virus. The measles-mumps-rubella (MMR) vaccine prevents measles; unvaccinated people put themselves and everyone around them at risk, including babies who are too young to receive the vaccine.

    Read on to learn more about measles: what it is, how to stay protected, and what to do if a measles outbreak happens near you.

    What are the symptoms of measles? 

    Measles symptoms typically begin 10 to 14 days after exposure. The disease starts with a fever followed by a cough, runny nose, and red eyes and then produces a rash of tiny red spots on the face and body. Measles can affect anyone, but is most serious for children under 5, immunocompromised people, and pregnant people, who may give birth prematurely or whose babies may have low birth weight as a result of a measles infection. 

    Measles isn’t just a rash—the disease can cause serious health problems and even death. About one in five unvaccinated people in the U.S. who get measles will be hospitalized and could suffer from pneumonia, dehydration, or brain swelling.

    If you get measles, it can also damage your immune system, making you more vulnerable to other diseases.

    How do you catch measles?

    Measles spreads through the air when an infected person coughs or sneezes. It’s so contagious that unvaccinated people have a 90 percent chance of becoming infected if exposed.

    An infected person can spread measles to others before they have symptoms.

    Why are measles outbreaks happening now?

    The pandemic caused many children to miss out on routine vaccinations, including the MMR vaccine. Delayed vaccination schedules coincided with declining confidence in vaccine safety and growing resistance to vaccine requirements.

    Skepticism about the safety and effectiveness of COVID-19 vaccines has resulted in some people questioning or opposing the MMR vaccine and other routine immunizations. 

    How do I protect myself and my family from measles? 

    Getting an MMR vaccine is the best way to prevent getting sick with measles or spreading it to others. The CDC recommends that children receive the MMR vaccine at 12 to 15 months and again at 4 to 6 years, before starting kindergarten.

    One dose of the MMR vaccine provides 93 percent protection and two doses provide 97 percent protection against all strains of measles. Because some children are too young to be immunized, it’s important that those around them are vaccinated to protect them.

    Is the MMR vaccine safe?

    The MMR vaccine has been rigorously tested and monitored over 50 years and determined to be safe. Adverse reactions to the vaccine are extremely rare.

    Receiving the MMR vaccine is much safer than contracting measles.

    What do I do if there’s a measles outbreak in my community?

    Anyone who is not fully vaccinated for measles should be immunized with a measles vaccine as soon as possible. Measles vaccines given within 72 hours after exposure may prevent or reduce the severity of disease.

    Children as young as 6 months old can receive the MMR vaccine if they are at risk during an outbreak. If your child isn’t fully vaccinated with two doses of the MMR vaccine—or three doses, if your child received the first dose before their first birthday—talk to your pediatrician.

    Unvaccinated people who have been exposed to the virus should stay home from work, school, day care, and other activities for 21 days to avoid spreading the disease.

    For more information, talk to your health care provider.

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

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  • Celery vs Cucumber – Which is Healthier?

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    Our Verdict

    When comparing celery to cucumber, we picked the celery.

    Why?

    They are both great, of course! But celery came out on top:

    Their macros are very comparable; they’re both 95% water with just enough other things to hold them together, and those other things are in approximately the same proportions in both celery and cucumber.

    In the category of vitamins, however, celery has a lot more of vitamins A, B2, B3, B6, B9, E, and K, as well as slightly more vitamin C. Cucumber, meanwhile, only boasts slightly higher vitamin B1.

    An easy win for celery on the vitamin front!

    Minerals are closer, but celery still comes out on top with its notably higher calcium and potassium content. Cucumber has more iron and zinc, but the margin is smaller.

    As a point in cucumber’s favor, it has been noted for its anti-inflammatory effect in ways that celery hasn’t, but we don’t think this is enough to say it wins over celery sweeping the vitamins category and coming out top for minerals too.

    However! They are both great, so enjoy them both, of course.

    Want to learn more?

    You might like to read:

    Enjoy!

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  • Women want to see the same health provider during pregnancy, birth and beyond

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    Hazel Keedle, Western Sydney University and Hannah Dahlen, Western Sydney University

    In theory, pregnant women in Australia can choose the type of health provider they see during pregnancy, labour and after they give birth. But this is often dependent on where you live and how much you can afford in out-of-pocket costs.

    While standard public hospital care is the most common in Australia, accounting for 40.9% of births, the other main options are:

    • GP shared care, where the woman sees her GP for some appointments (15% of births)
    • midwifery continuity of care in the public system, often called midwifery group practice or caseload care, where the woman sees the same midwife of team of midwives (14%)
    • private obstetrician care (10.6%)
    • private midwifery care (1.9%).

    Given the choice, which model would women prefer?

    Our new research, published BMC Pregnancy and Childbirth, found women favoured seeing the same health provider throughout pregnancy, in labour and after they have their baby – whether that’s via midwifery group practice, a private midwife or a private obstetrician.

    Assessing strengths and limitations

    We surveyed 8,804 Australian women for the Birth Experience Study (BESt) and 2,909 provided additional comments about their model of maternity care. The respondents were representative of state and territory population breakdowns, however fewer respondents were First Nations or from culturally or linguistically diverse backgrounds.

    We analysed these comments in six categories – standard maternity care, high-risk maternity care, GP shared care, midwifery group practice, private obstetric care and private midwifery care – based on the perceived strengths and limitations for each model of care.

    Overall, we found models of care that were fragmented and didn’t provide continuity through the pregnancy, birth and postnatal period (standard care, high risk care and GP shared care) were more likely to be described negatively, with more comments about limitations than strengths.

    What women thought of standard maternity care in hospitals

    Women who experienced standard maternity care, where they saw many different health care providers, were disappointed about having to retell their story at every appointment and said they would have preferred continuity of midwifery care.

    Positive comments about this model of care were often about a midwife or doctor who went above and beyond and gave extra care within the constraints of a fragmented system.

    The model of care with the highest number of comments about limitations was high-risk maternity care. For women with pregnancy complications who have their baby in the public system, this means seeing different doctors on different days.

    Some respondents received conflicting advice from different doctors, and said the focus was on their complications instead of their pregnancy journey. One woman in high-risk care noted:

    The experience was very impersonal, their focus was my cervix, not preparing me for birth.

    Why women favoured continuity of care

    Overall, there were more positive comments about models of care that provided continuity of care: private midwifery care, private obstetric care and midwifery group practice in public hospitals.

    Women recognised the benefits of continuity and how this included informed decision-making and supported their choices.

    The model of care with the highest number of positive comments was care from a privately practising midwife. Women felt they received the “gold standard of maternity care” when they had this model. One woman described her care as:

    Extremely personable! Home visits were like having tea with a friend but very professional. Her knowledge and empathy made me feel safe and protected. She respected all of my decisions. She reminded me often that I didn’t need her help when it came to birthing my child, but she was there if I wanted it (or did need it).

    However, this is a private model of care and women need to pay for it. So there are barriers in accessing this model of care due to the cost and the small numbers working in Australia, particularly in regional, rural and remote areas, among other barriers.

    Women who had private obstetricians were also positive about their care, especially among women with medical or pregnancy complications – this type of care had the second-highest number of positive comments.

    This was followed by women who had continuity of care from midwives in the public system, which was described as respectful and supportive.

    However, one of the limitations about continuity models of care is when the woman doesn’t feel connected to her midwife or doctor. Some women who experienced this wished they had the opportunity to choose a different midwife or doctor.

    What about shared care with a GP?

    While shared care between the GP and hospital model of care is widely promoted in the public maternity care system as providing continuity, it had a similar number of negative comments to those who had fragmented standard hospital care.

    Considering there is strong evidence about the benefits of midwifery continuity of care, and this model of care appears to be most acceptable to women, it’s time to expand access so all Australian women can access continuity of care, regardless of their location or ability to pay.

    Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University and Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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Related Posts

  • How Not to Die – by Dr. Michael Greger
  • Can We Do Fat Redistribution?

    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 famous answer: no

    The truthful answer: yes, and we are doing it all the time whether we want to or not, so we might as well know what things affect our fat distribution in various body parts.

    There’s a kernel of truth in the “no”, though, and where that comes from is that we cannot exclusively put fat on in a certain area only, and nor can we do “spot reduction”, i.e., intentionally lose fat from only one place.

    How, then, do we do fat redistribution?

    Your body is a living organism, not a statue

    It’s easy to think “I’ve been carrying this fat in this place for 20 years”, but during that time the fat has been replaced several times and moved often; in fact, the cells containing the fat have even been replaced. Because: fat can seem like a substance that’s alien to your body because it doesn’t respond like muscles, isn’t controllable like muscles, doesn’t have the same sensibility as muscles, etc. But, every bit of fat stored in your body is stored inside a fat cell; it’s not one big unit of fat; it’s lots of tiny ones.

    In reality, any given bit of fat on your body has probably been there for 18–24 months at most:

    Fat turnover in obese slower than average

    …and there are assorted factors that can modify the rate at which our body deals with fat storage:

    Human white adipose tissue: A highly dynamic metabolic organ

    So, how do I get rid of this tummy?

    There are plenty of stories of people who try to lose weight from one part of their body, and lose it from somewhere else instead. Say, a person wants to lose weight from her hips, and with careful diet and exercise, she loses weight—by dropping a couple of bra cup sizes while keeping the hips.

    So, we must figure out: why is fat stored in certain places? And the main driving factors are:

    • hormones
    • metabolic health
    • stress

    Hormones affect fat distribution insofar as estrogen and progesterone will favor the hips, thighs, butt, breasts, and testosterone will favor a more central (but still subcutaneous, not visceral) distribution. Additionally, estrogen and progesterone will favor a higher body fat percentage, while testosterone will favor a lower one.

    This is particularly relevant later in life, when suddenly the hormone(s) you’ve been relying on to keep your shape, are now declining, meaning your shape does too. This goes for everyone regardless of sex.

    See:

    Metabolic health affects fat distribution insofar as poor metabolic health will result in more fat being stored in the viscera, rather than in the usual subcutaneous places. This is a serious health risk.

    See: Visceral Belly Fat & How To Lose It

    Stress affects fat distribution insofar as chronically elevated cortisol levels see more fat sent to the stomach, face, and neck. This fat redistribution isn’t dangerous itself, but it can be indicative of the chronic stress, which does pose more of a general threat to health.

    See: Lower Your Cortisol! (Here’s Why & How)

    What this means in practical terms

    Assuming that you would like the fat distribution that says “this is a healthy woman” or “this is a healthy man”, respectively, then you might want to:

    • Check your sex hormone levels and get them adjusted if appropriate
    • Improve your overall metabolic health—without necessarily trying to lose weight, just, take care of your blood sugars for example, and they will take care of you in terms of fat storage.
    • Manage your stress (which includes any stress you are experiencing about your body not being how you’d like it to be).

    If you are doing these things, and you don’t have any major untreated medical abnormalities that affect these things, then your fat will go to the places generally considered healthiest.

    Can we speed it up?

    Yes, we can! Firstly, we can speed up our overall metabolism:

    Let’s Burn! Metabolic Tweaks And Hacks

    Secondly, we can encourage our body to “move” fat by intentionally “yo-yoing”, something usually considered bad in dieting when people just want to lose weight and instead are going up and down, but: if you lose weight healthily, it comes off everywhere evenly, and if you gain weight healthily, it goes mostly to the places where it should be.

    So, a sequence of lose-gain-lose-gain might look like “lose a bit from everywhere, put it back in the good place, lose a bit more from everywhere, put it back in the good place”, etc.

    So, you might want to gently cycle these a few months apart, for example:

    How To Lose Fat (Healthily!) | How To Gain Fat (Healthily!)

    You can also cheat a little, if it suits your purpose! By this we mean: if you’d like a little extra where you already have a little fat, then you can put muscle on underneath it, it will pad it up, and (because of the layer of actual fat on top) nobody will know the difference unless you flex it with their hand on it.

    Let’s put it this way: people doing squats for a bubble-butt aren’t doing it to put on fat; they’re putting muscle on under the fat they have.

    So, check out: How To Gain Muscle (Healthily!)

    And finally, for all your body-sculpting needs, we present these excellent books:

    Women’s Strength Training Anatomy Workouts – by Frédéric Delavier

    Strength Training Anatomy (For Men) – by Frédéric Delavier

    Enjoy!

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  • Clean – by Dr. James Hamblin

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    Our skin is our largest organ, and it’s easy to forget that, and how much it does for us. All things considered, it’s good to take good care of it! But what if we sometimes take too much “care” of it?

    Dr. James Hamblin, a medical doctor-turned-writer, has explored this a lot both personally and in research. Through such, he has come to the conclusion there’s definitely a “sweet spot” of personal hygiene:

    • Too little, and the Bubonic plague sweeps through Europe, or other plagues sweep through other places when European invaders came.
    • Too much, and we strip our skin of one of its greatest qualities: the ability to protect us.

    Dr. Hamblin asks (and answers) such questions as:

    • What is good hygiene, and what is neurotically doing ourselves multiple levels of harm because advertising companies shamed us into doing so?
    • Is it good or bad to use a series of products, each to undo the problem caused by the previous?
    • What the difference between a 5-step skincare routine, and a series of gratuitous iatrogenic damage?
    • Which products clean us most helpfully, and which clean us most harmfully?
    • How often should we bathe/shower, really?

    If the book has a weak point, it’s that it’s written mostly with his body in mind. That makes a difference when it comes to hairwashing, for example. He’s a white guy with short hair. If you’re black and/or have long hair, for example, your haircare needs will be quite different. Similarly, many women engage in shaving/depilation in places that most men don’t, and the consequences of that choice (and implications for any extra washing needs/harms) aren’t covered.

    Bottom line: notwithstanding the aforementioned blind-spots, this book will help readers reduce the amount of harm we are doing to our bodies with our washing routines, without sacrificing actual hygiene.

    Click here to check out Clean and help your skin to help you!

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  • The Sprout Book – by Doug Evans

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    Sprouting seeds are more nutritious than most people think, and “seeds” is also a much broader category than people think. Beyond even chia and sunflower and such, this book bids us remember that onions do not just appear on supermarket shelves fully formed (to give just one example of many); most plants come from seeds and of those, most can be usefully sprouted.

    The author, most well-known for his tech companies, here is selling us a very low-tech health kick with very little profit to be found except for our health. By sprouting seeds of many kinds at home, we can enjoy powerful superfoods that are not only better than, but also cheaper than, most supplements.

    Nor are the benefits of sprouting things marginal; we’re not talking about a 1–10% increase in bioavailable so much as what’s often a 100–1000% increase.

    After explaining the science and giving a primer on sprouting things for oneself, there is a wide selection of recipes, but the biggest benefit of the book is in just getting the reader up-and-running with at-home sprouting.

    Bottom line: if you like the idea of letting food be your medicine and even like the idea of essentially growing your own food with zero gardening skills, then this is an excellent book for you.

    Click here to check out The Sprout Book, and get sprouting!

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