Top Foods Against Neuroinflammation

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.

Chronic inflammation is something you might feel in your joints, but it will usually be in the brain too. There, neuroinflammation can disrupt brain function, affecting stress responses, mood, cognition, and even alter brain structure. It’s also heavily implicated in the pathogenesis of various forms of dementia.

What to do about it

Dr. Tracey Marks, psychiatrist, bids us eat:

  1. Fatty fish: omega-3-rich fish like salmon reduce neuroinflammation.
  2. Leafy greens: spinach, kale, and collards protect brain cells and support neurotransmitter production.
  3. Berries: blueberries and strawberries improve memory and protect neurons.
  4. Nuts and seeds: walnuts, almonds, and flaxseeds support brain health and reduce inflammation.
  5. Turmeric: curcumin combats inflammation and supports neuron growth (best with supplements).
  6. Fermented foods: yogurt and sauerkraut improve gut health, benefiting the brain via the gut-brain axis; not just the vagus nerve, but also, remember that various neurotransmitters (including serotonin) are made in the gut.

Of course, you should also avoid alcohol, nicotine, red meat, processed meat, and ideally also white flour products, and sugary foods (unless they are also rich in fiber, like whole fruit).

For more on each of these, enjoy:

Click Here If The Embedded Video Doesnโ€™t Load Automatically!

Want to learn more?

You might also like to read:

How to Prevent (or Reduce) Inflammation

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • People with dementia arenโ€™t currently eligible for voluntary assisted dying. Should theyย be?

    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.

    Dementia is the second leading cause of death for Australians aged over 65. More than 421,000 Australians currently live with dementia and this figure is expected to almost double in the next 30 years.

    There is ongoing public discussion about whether dementia should be a qualifying illness under Australian voluntary assisted dying laws. Voluntary assisted dying is now lawful in all six states, but is not available for a person living with dementia.

    The Australian Capital Territory has begun debating its voluntary assisted dying bill in parliament but the government has ruled out access for dementia. Its view is that a person should retain decision-making capacity throughout the process. But the bill includes a requirement to revisit the issue in three years.

    The Northern Territory is also considering reform and has invited views on access to voluntary assisted dying for dementia.

    Several public figures have also entered the debate. Most recently, former Australian Chief Scientist, Ian Chubb, called for the law to be widened to allow access.

    Others argue permitting voluntary assisted dying for dementia would present unacceptable risks to this vulnerable group.

    Inside Creative House/Shutterstock

    Australian laws exclude access for dementia

    Current Australian voluntary assisted dying laws exclude access for people who seek to qualify because they have dementia.

    In New South Wales, the law specifically states this.

    In the other states, this occurs through a combination of the eligibility criteria: a person whose dementia is so advanced that they are likely to die within the 12 month timeframe would be highly unlikely to retain the necessary decision-making capacity to request voluntary assisted dying.

    This does not mean people who have dementia cannot access voluntary assisted dying if they also have a terminal illness. For example, a person who retains decision-making capacity in the early stages of Alzheimerโ€™s disease with terminal cancer may access voluntary assisted dying.

    What happens internationally?

    Voluntary assisted dying laws in some other countries allow access for people living with dementia.

    One mechanism, used in the Netherlands, is through advance directives or advance requests. This means a person can specify in advance the conditions under which they would want to have voluntary assisted dying when they no longer have decision-making capacity. This approach depends on the personโ€™s family identifying when those conditions have been satisfied, generally in consultation with the personโ€™s doctor.

    Another approach to accessing voluntary assisted dying is to allow a person with dementia to choose to access it while they still have capacity. This involves regularly assessing capacity so that just before the person is predicted to lose the ability to make a decision about voluntary assisted dying, they can seek assistance to die. In Canada, this has been referred to as the โ€œten minutes to midnightโ€ approach.

    But these approaches have challenges

    International experience reveals these approaches have limitations. For advance directives, it can be difficult to specify the conditions for activating the advance directive accurately. It also requires a family member to initiate this with the doctor. Evidence also shows doctors are reluctant to act on advance directives.

    Particularly challenging are scenarios where a person with dementia who requested voluntary assisted dying in an advance directive later appears happy and content, or no longer expresses a desire to access voluntary assisted dying.

    Older man looks confused
    What if the person changes their mind? Jokiewalker/Shutterstock

    Allowing access for people with dementia who retain decision-making capacity also has practical problems. Despite regular assessments, a person may lose capacity in between them, meaning they miss the window before midnight to choose voluntary assisted dying. These capacity assessments can also be very complex.

    Also, under this approach, a person is required to make such a decision at an early stage in their illness and may lose years of otherwise enjoyable life.

    Some also argue that regardless of the approach taken, allowing access to voluntary assisted dying would involve unacceptable risks to a vulnerable group.

    More thought is needed before changing our laws

    There is public demand to allow access to voluntary assisted dying for dementia in Australia. The mandatory reviews of voluntary assisted dying legislation present an opportunity to consider such reform. These reviews generally happen after three to five years, and in some states they will occur regularly.

    The scope of these reviews can vary and sometimes governments may not wish to consider changes to the legislation. But the Queensland review โ€œmust include a review of the eligibility criteriaโ€. And the ACT bill requires the review to consider โ€œadvanced care planningโ€.

    Both reviews would require consideration of who is able to access voluntary assisted dying, which opens the door for people living with dementia. This is particularly so for the ACT review, as advance care planning means allowing people to request voluntary assisted dying in the future when they have lost capacity.

    Holding hands
    The legislation undergoes a mandatory review. Jenny Sturm/Shutterstock

    This is a complex issue, and more thinking is needed about whether this public desire for voluntary assisted dying for dementia should be implemented. And, if so, how the practice could occur safely, and in a way that is acceptable to the health professionals who will be asked to provide it.

    This will require a careful review of existing international models and their practical implementation as well as what would be feasible and appropriate in Australia.

    Any future law reform should be evidence-based and draw on the views of people living with dementia, their family caregivers, and the health professionals who would be relied on to support these decisions.

    Ben White, Professor of End-of-Life Law and Regulation, Australian Centre for Health Law Research, Queensland University of Technology; Casey Haining, Research Fellow, Australian Centre for Health Law Research, Queensland University of Technology; Lindy Willmott, Professor of Law, Australian Centre for Health Law Research, Queensland University of Technology, Queensland University of Technology, and Rachel Feeney, Postdoctoral research fellow, Queensland University of Technology

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

    Share This Post

  • Adult Children of Emotionally Immature Parents โ€“ by Dr. Lindsay Gibson

    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.

    Not everyone had the best of parents, and the harm done can last well beyond childhood. This book looks at healing that.

    Dr. Gibson talks about four main kinds of โ€œdifficultโ€ parents, though of course they can overlap:

    1. The emotional parent, with their unpredictable outbursts
    2. The driven parent, with their projected perfectionism
    3. The passive parent, with their disinterest and unreliability
    4. The rejecting parent, with their unavailability and insults

    For all of them, itโ€™s common that nothing we could do was ever good enough, and that leaves a deep scar. To add to it, the unfavorable dynamic often persists in adult life, assuming everyone involved is still alive and in contact.

    So, what to do about it? Dr. Gibson advocates for first getting a good understanding of what wasnโ€™t right/normal/healthy, because itโ€™s easy for a lot of us to normalize the only thing weโ€™ve ever known. Then, beyond merely noting that no child deserved that lack of compassion, moving on to pick up the broken pieces one by one, and address each in turn.

    The style of the book is anecdote-heavy (case studies, either anonymized or synthesized per common patterns) in a way that will probably be all-too-relatable to a lot of readers (assuming that if you buy this book, itโ€™s for a reason), science-moderate (references peppered into the text; three pages of bibliography), and practicality-denseโ€”that is to say, there are lots of clear usable examples, there are self-assessment questionnaires, there are worksheets for now making progress forward, and so forth.

    Bottom line: if one or more of the parent types above strikes a chord with you, thereโ€™s a good chance you could benefit from this book.

    Click here to check out Adult Children of Emotionally Immature Parents, and rebuild yourself!

    Share This Post

  • Macadamia Nuts vs Brazil Nuts โ€“ 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 macadamia nuts to Brazil nuts, we picked the Brazil nuts.

    Why?

    They’re a lot more nutrient dense! But watch out…

    First, to do due diligence in terms of macros: Brazil nuts have twice as much protein and less fat, as well as being a little higher in fiber and slightly lower in carbs.

    In terms of vitamins, Brazil nuts are about 10x higher in vitamin E, while macadamias are somewhat higher in several B-vitamins.

    The category of minerals is where it gets interesting. Macadamia nuts are a little higher in iron and considerably higher in Manganese. But… Brazil nuts are a lot higher in calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc.

    About that selenium… Specifically, it’s more than 5,000x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3โ€“4 Brazil nuts per day.

    In short… Brazil nuts are much more nutrient dense in general, and thus come out on top here. But, they’re so nutrient dense in the case of selenium, that careful moderation is advised.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

    Share This Post

  • A free shower is the least older people can expect, but aged care funding misses one key point

    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.

    This week, we learned older people in home-based aged care will no longer have to pay out-of-pocket for showering, dressing and continence care.

    This backflip will provide relief for those currently receiving services under the Support at Home program and the 100,000 or so people on the waiting list for home care.

    For people with continence issues, wounds and other issues that make showering essential, this is welcome news and something both advocates and consumers have been calling for.

    This announcement comes as the government grapples with the cost of providing health care in various forms, prompting major changes to the National Disability Insurance Scheme, aged care and private health insurance.

    In fact, the government plans to pay for increased funding for aged care, including the Support at Home program, by scrapping the additional private health insurance rebate for the over-65s.

    One key issue now is how Australia subsidises this type of aged care without shifting excessive costs onto future generations.

    Jacob Wackerhausen/Getty

    Equitable but at what cost?

    A key push of the Support at Home program, which started in November 2025, is that people who can afford it should fund more of their own care. The aim of this so-called โ€œvertical equityโ€ is to ensure the system is sustainable.

    In theory, this protects funding for those who need it most. In practice, it has raised questions about whether it has undermined access to necessary care.

    Thereโ€™s a list with three types of services requiring the person receiving care to contribute at different levels:

    • Clinical support services require no co-contribution, regardless of means. This includes services such as wound care or podiatry.
    • Independence (including personal care) requires a contribution of 5โ€“50% of the fee depending on income and assets. This currently includes services such as showering, social support and respite care.
    • Everyday living requires the biggest contribution of 17.5โ€“80%. This includes cleaning, home maintenance and gardening.

    Letโ€™s see what this means in dollar terms. Currently, if a shower costs about A$100 an hour (not unreasonable given this hourly rate has to include superannuation, travel, workers compensation, for instance), a person on a full aged pension would have to pay $5 per shower and a person at full rates would pay $50.

    You can see how this adds up quickly with payments also required for other services, such as cleaning and gardening eating into a fixed age pension. Getting help to shower every day becomes impossible โ€“ particularly with higher rates paid at the weekend.

    Some people may be able to get friends and neighbours to help with some tasks, such as mowing the lawn or putting out the bins. But showering is intensely personal. It isnโ€™t something you want to have to ask of a friend.

    However, the recent announcement means personal care โ€“ showering, dressing, continence care โ€“ moves from being classified as โ€œindependenceโ€ which attracted a co-payment to โ€œclinical supportโ€, which requires the participant to pay nothing out-of-pocket.

    This ensures a different type of equity, known as โ€œhorizontal equityโ€. In other words, everyone with similar clinical needs can access the same support.

    But thereโ€™s a flip side. This change means people who could afford to contribute to personal care will no longer need to do so. This increases the share of costs borne by taxpayers.

    Why are there different subsidies?

    When people start to have difficulty managing their daily activities, they often turn to requesting help doing the cleaning, cooking and gardening rather than working on improving or regaining their capacity to do those tasks.

    The idea behind setting varied prices for the different types of services is to shift this pattern.

    Itโ€™s to encourage people to get the clinical support they need and promote capacity building โ€“ via using services with no out-of-pocket costs โ€“ so people can continue to manage daily living at home. This may mean bringing in a physiotherapist to help someone move about, and maintain muscle mass and stability, making it easier for them to manage at home.

    This logic makes sense early on, where people are capable of reversing or preventing frailty. We want to encourage people to stay active and well. But this isnโ€™t always possible.

    Requiring co-payments for support services โ€“ such as support to prepare meals or do the laundry under the everyday living category โ€“ when capacity canโ€™t be regained can feel like a punitive measure. Itโ€™s this part of the funding equation that the latest announcement doesnโ€™t touch on.

    How about the future?

    Currently, we donโ€™t know if the Support at Home program is delivering its intended effect of increasing access to clinical and capacity building services while charging more for those who can afford it to pay for their care.

    But we have a great opportunity to find out. We can compare the types of services people receive under the previous version of the home aged-care scheme before November 2025 (which some people are still on) with the current scheme.

    As the Support at Home program matures, we also need to review the level and type of services that attract co-payments. We need to understand if people are forgoing some types of care due to the co-payments and whether other adjustments to the program are needed.

    As people progress and need more care, we may need to consider whether co-payments for certain services are still a good idea, or are creating new inequities. As one example, cleaning may need to be provided without a co-payment for people with greater care needs and less ability to pay.

    We also need to consider whether wealthier older people should pay more.

    A delicate balance

    This announcement addresses a clear and important equity concern by removing financial barriers to essential personal care. But it also highlights the delicate balance governments must strike in designing a sustainable aged-care system โ€“ one that protects access for those with the greatest needs, while fairly sharing costs across the community.

    As Support at Home matures, equity will need to be monitored and government must be prepared to make changes where needed.

    Getting that balance right will be crucial to ensuring older Australians can age with dignity, without causing intergenerational inequity by shifting excessive costs onto future generations.

    Tracy Comans, Professor, School of Public Health, The University of Queensland; The University of Melbourne

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

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • What Spending Time In Nature Does For Your Diet

    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 generally well-known that spending time in nature is good for you. See for example:

    And of course, it generally means you are getting exercise.

    But could it possibly do for your diet?

    We eat what we see

    No, that doesn’t necessarily mean snacking on the nature as we go!

    Although we can do! Only if you can positively identify what is safely edible, though.

    Note: whatever you do, please do not rely on AI to tell you what is safe to eat. You will die:

    โPopular AI-based mushroom identification tools were tested using 100+ photos of nearly 60 species, taken in real-world conditions.

    Even the best-performing tool failed in almost 15% of cases, with others performing worse.

    None of tested applications consistently provided a single, correct answer, demonstrating they cannot be trusted for definitive life-or-death identification decisions.โž

    Read in full: AI-mediated risks and real-life challenges in mushroom foraging

    Note that this is not good when sometimes the choice is between:

    • Agaricus bisporus: small smooth white globe in a little stalk, also called “button mushroom” when it’s small. Tasty and nutritious.
    • Amanita phalloides: small smooth white globe in a little stalk, also called “death cap mushroom”. Reportedly also tasty, and/but they will be able to pour your liver out of your body at your autopsy some days later.

    Those two mushrooms do disambiguate themselves visually when they get older, and there are signs to tell them apart when they’re younger, but signs that AI is going to detect with anything resembling reliability.

    But rather, what we wanted to talk about here is partly related to what you might have read about in such articles as:

    Our “food environments” affect what we eat. Hereโ€™s how you can change yours to support healthier eating.

    And we ourselves touched on in our own article: The Real Magic Number For Daily Fruit/Veg โ† in that third study

    But this does it better: it turns out that if we spend more time amongst plants, we want to eat more plants!

    Researchers (Dr. Dahlia Stott et al.) found that people who reported more incidental or intentional contact with nature tended to have higher diet-quality scores (based on the Healthy Eating Index-2020) and more sustainable dietary patterns (based on the EAT-Lancet Index).

    On which note, Dr. Stott and her team separated exposure into indirect (viewing nature), incidental (having plants or greenery nearby), and intentional (actively visiting parks or natural spaces), with incidental and intentional exposure showing the strongest associations with better diets.

    And why does this happen?

    Participants said that spending time in nature made them want to eat more fruits and vegetables or think more about the origin and sustainability of their food.

    The researchers hypothesized several mechanisms of action:

    • Stress reduction: feeling calmer after time in nature may reduce stress-driven or impulsive eating.
    • Health motivation: people seeking better physical health may be drawn to both outdoor activity and healthier food choices simultaneously.
    • Mindfulness and reflection: nature may promote reflective states that make people more deliberate about food choices.
    • Nature connectedness: feeling connected to ecosystems may encourage diets perceived as more โ€œnaturalโ€ or sustainable, such as eating more plant foods (per what the participants said)

    You can read the paper in full, here: The connections among interactions with nature, diet quality, and sustainable eating

    Want to learn more

    You might consider this book we reviewed a while back:

    The Dirt Cure โ€“ by Dr. Maya Shetreat-Klein

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Rise And (Really) Shine!

    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.

    Q&A with 10almonds Subscribers!

    Q: Would love to hear more ideas about effective first thing in the morning time management to get a great start on your day.

    A: There are a lot of schools of thought about whatโ€™s best in this regard! Maybe weโ€™ll do a main feature sometime. But some things that are almost universally agreed upon are:

    • Prepare your to-do list the night before
    • Have some sort of buffer between waking up and getting to productivity.
    • For me (hi, your writer here) itโ€™s my first coffee of the day. Itโ€™s not even about the caffeine, itโ€™s about the ritual of it, itโ€™s a marker that separates my night from the day and tells my brain what gear to get into.
      • Others may like to exercise first thing in the morning
      • For still yet others, it could be a shower, cold or otherwise
      • Some people like a tall glass of lemon water to rehydrate after sleeping!
      • If you take drinkable morning supplements such as this pretty awesome nootropic stack, itโ€™s a great time for that and an excellent way to get the brain-juices flowing!
    • When you do get to productivity: eat the frog first! What this means is: if eating a frog is the hardest thing youโ€™ll have to do all day, do that first. Basically, tackle the most intimidating task first. That way, you wonโ€™t spend your day stressed/anxious and/or subconsciously wasting time in order to procrastinate and avoid it.
    • Counterpart to the above: a great idea is to also plan something to look forward to when your working day is done. It doesnโ€™t matter much what it is, provided itโ€™s rewarding to you, that makes you keen to finish your tasks to get to it.

    Have a question youโ€™d like to see answered here? Hit reply to this email, or use the feedback widget at the bottom! We always love to hear from you

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: