Triple Life Threat – by Donald R. Lyman

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This book takes a similar approach to “How Not To Die” (which we featured previously), but focussed specifically on three things, per the title: chronic pulmonary obstructive disease (CPOD), diabetes (type 2), and Alzheimer’s disease.

Lyman strikes a great balance of being both information-dense and accessible; there’s a lot of reference material in here, and the reader is not assumed to have a lot of medical knowledge—but we’re not patronized either, and this is an informative manual, not a sensationalized scaremongering piece.

All in all… if you have known risk factors for one or more of three diseases this book covers, the information within could well be a lifesaver.

Get Your Copy Of “Triple Life Threat” On Amazon Today!

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  • Fitness In Our Fifties
    Your fitness after 50: Focus on lifelong habits over temporary goals. Age with health, not decline. Want specifics? We’ve got them.

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  • Get Ahead (Healthwise) This Winter

    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.

    Tomorrow will be December the first.

    A month later, it’ll be January the first, and very many people will be quite briefly making a concerted effort to get healthier.

    So, let’s get a head start, so that we can hit January already in great health!

    December’s traps to plan around

    In North America at least, common calendar-specific health problems associated with December are:

    • Infectious diseases (seasonal flu and similar unpleasantries)
    • Inactivity (seasonal weather)
    • Slower metabolism (seasonal eating and drinking, plus seasonal weather)
    • Alcohol (seasonal drinking)
    • Stress (seasonal burdens)

    So, let’s plan around those!

    But first, sleep

    Nothing will go well if we are not well-rested. There are six dimensions of sleep, but the ones that matter the most are regularity and duration, so plan for those and the rest should fall into place:

    Calculate (And Enjoy) The Perfect Night’s Sleep

    Skip those viruses

    If you’re doing the rest of what we advise, your immune system will probably be in good shape, unless you have some chronic disease that means you are immunocompromised, in which case the next things will be extra important:

    • Avoid enclosed spaces with lots of people where possible
    • Ventilation is your friend (as is air filtration)
    • Masks don’t protect against everything, but they do protect against a lot
    • Wash your hands more often than you think is necessary (invest in luxurious soap, to make it a more pleasant experience, then you’re more likely to do it often!)
    • Breathe through your nose, not your mouth (nostril hairs attract floating particles by static charge, and then dispose of intruders via mucus)

    See also: The Pathogens That Came In From The Cold

    Plan your movement

    But, realistically. Let’s face it, unless you already have such a habit, you’re not going to be hitting the gym at 6am every day, or be out pounding pavement.

    The weather often makes us more reluctant to exercise, so if that sound like you, plan something low-key but sustainable that will set you in good stead ready for the new year. Here are two approaches; you can do both if you like, but picking at least one is a good idea:

    1. Commit to just a few minutes of high-intensity exercise each day. If you don’t have equipment, then bodyweight squats are a great option.
    2. Commit to gentle exercises each day—pick some stretches and mobility drills you like, and focus on getting supple for the new year.

    See also: How To Keep On Keeping On, When Motivation Isn’t High ← this isn’t a motivational pep talk; it’s tricks and hacks to make life easier while still getting good results!

    Fuel in the tank

    It’s fine if you eat more in winter. We even evolved to put on a few pounds around this time of year. However, to avoid sabotaging your health, it’s good to do things mindfully. Pick one main dietary consideration to focus on, for example “anti-inflammatory” or “antidiabetic” or “nutrient-dense”.

    Those focused ways of eating will, by the way, have a huge amount of overlap. But by picking one specific factor to focus on, it simplifies food choices at a time of year when supermarkets are deliberately overwhelming us with choices.

    If you’re having a hard time picking just one thing to focus on, then we recommend:

    What Matters Most For Your Heart?

    About that festive spirit…

    Alcohol consumption goes up around this time of year, partly for social reasons, partly for “it’s cold and the marketing says alcohol warms us up” reasons, and partly for stress-related reasons. We’re sure you know it sabotages your health, so choose your path:

    How To Reduce Or Quit Alcohol, or

    How To Reduce The Harm Of Festive Drinking (Without Abstaining)

    Relax and unwind, often

    There’s a lot going on in December: consumerism is running high, everyone wants to sell you something, finances can be stressful, social/familial obligations can be challenging sometimes too, and Seasonal Affective Disorder is at its worst.

    Make sure to regularly take some time out to take care of yourself, and make sure you’re doing the things you want to do or really have to do, not just things you feel you’re expected to do.

    Different people can have very different challenges at this time of year, so it’s hard to give a “one size fits all” solution here (and we don’t have the room to cover every possible thing today). You know your life best, so think what you’re most likely to want/need for you this month, and make sure you get it.

    At the very least, most of us will benefit from taking a few minutes to consciously relax, and often, so something that is almost always a good idea for that is:

    No-Frills, Evidence Based Mindfulness

    …but if you’re feeling in a more playful mood, consider:

    Meditation Games You’ll Actually Enjoy!

    Take care!

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  • Red Lentils vs Green Lentils – 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 red lentils to green lentils, we picked the green.

    Why?

    Yes, they’re both great. But there are some clear distinctions!

    First, know: red lentils are, secretly, hulled brown lentils. Brown lentils are similar to green lentils, just a little less popular and with (very) slightly lower nutritional values, as a rule.

    By hulling the lentils, the first thing that needs mentioning is that they lose some of their fiber, since this is what was removed. While we’re talking macros, this does mean that red lentils have proportionally more protein, because of the fiber weight lost. However, because green lentils are still a good source of protein, we think the fat that green lentils have much more fiber is a point in their favor.

    In terms of micronutrients, they’re quite similar in vitamins (mostly B-vitamins, of which, mostly folate / vitamin B9), and when it comes to minerals, they’re similarly good sources of iron, but green lentils contain more magnesium and potassium.

    Green lentils also contain more antixoidants.

    All in all, they both continue to be very respectable parts of anyone’s diet—but in a head-to-head, green lentils do come out on top (unless you want to prioritize slightly higher protein above everything else, in which case, red).

    Want to get some in? Here are the specific products we featured today:

    Red Lentils | Green Lentils

    Enjoy!

    Want to learn more?

    You might like to read:

    Take care!

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  • Fast Like A Girl – by Dr. Mindy Pelz

    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.

    A lot of information out there when it comes to intermittent fasting is very much centered on men in the 25–35 years age range. What about the rest of us?

    Our physiological needs are not the same, and it’d be foolhardy to ignore that. But what things do still stand the same, and what things would benefit from a different approach in our cases?

    Dr. Pelz has our back with this book packed with information based on the best science currently out there. She gives a general overview of fasting with full consideration to the fact that we the reader may well be female or over a certain age or both. In addition, the book offers:

    • Metabolic switching (the “missing key to weight loss”)
    • Building a fasting lifestyle (that works with your actual life, not just on paper)
    • How to time fasting according to your menstrual cycle (if you don’t have a cycle, she has you covered too)
    • How to break a fast—properly (and many other hacks/tips/tricks to make fasting so much easier)

    Bottom line: if you want to do intermittent fasting and want to work with rather than against your body, then this book is a fine option.

    Get your copy of Fast Like A Girl on Amazon today!

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  • Unleashing Your Best Skin – by Jennifer Sun
  • Human Connection In An All-Too-Busy World

    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.

    Many of us, in many ways, have more discretionary time than ever… On paper.

    But rather than the 8-hour block of work of yesteryear, nowadays the things that take our time often come in a series of short bursts that punctuate our day.

    This means that while in theory, we have n hours of “free” time per day, we actually have 9 minutes here, 23 minutes there, 1 hour 6 minutes somewhere else, and so on.

    Social commitments, meanwhile, tend to require not only that we have time in a block, but also, that the time around that block also be sufficiently free, for travelling, preparation, etc.

    The result? “We must do this again, and not leave it so long next time!” we say, sincerely, to the friend whom we will next see again in approximately 17 months’ time.

    The problem is how our many theoretically-small obligations reduce the rest of our time to “time confetti”, and that happens on the large scale like we saw above, as well as on the small scale of “Ah, I have an hour to relax between these two things” and then suddenly the time is gone, once again reduced to time confetti:

    Time Confetti and the Broken Promise of Leisure

    So, how to maintain human connection with people beyond those with whom we live?

    Some is infinitely better than none

    Let’s say you want to call a friend or relative. There may be generational differences in how much one is expected to arrange this by text first, vs just calling, but either way, you don’t have to have an open-ended block of time, and sometimes, it’s better if you don’t.

    Establish, at the start of the call, “Before we get into catching up, how are we for time, by the way? For my part, I’ll have to go by such-and-such a time”, and then work with that.

    The benefit of doing this is that you’ll both know enough about the time constraints to use the time appropriately; you won’t run out the clock on smalltalk before getting to something big, and you’ll both come away feeling satisfied that you shared and were shared-with in a meaningful fashion.

    In contrast, guessing at time constraints can leave big things clipped off, or else result in someone “looking for a way to politely end this conversation that stopped being interesting a while ago but it’ll seem rude if I say I have to go now”, of the kind that results in someone not being so open to a call next time.

    Don’t rush to dismiss texts as a medium for meaningful connection

    When text messages were first a thing, you’ll remember how we were all working within a very short character limit and a cost-per-message. It was telegrams for the modern age, basically.

    Nowadays, that isn’t so; we can write as much or as little as we like, and this has two benefits:

    1. We can have longer, meaningful conversations around the other stuff in our life. We can reply in seconds, or after making a cup of tea and thinking about it, or after our grocery-chopping trip, or whenever suits us. Suddenly, time confetti isn’t such a barrier to human connection. Writer’s example: my prime social time in this manner is when I’m cooking dinner (which is often about an hour). There’s no way I could have a phonecall while doing that; my bad hearing notwithstanding, I just have my hands full too often with much else going on. But texting? I can do that in the several-minute gaps between assorted culinary tasks, while I’m waiting for the kettle to boil or the onions to brown or whatever.
    2. Sometimes, the brevity makes it easier. A quick text saying “Hey, just to let you know I’m thinking of you, and hope your day is going well!”, or “Unrelated to anything: I was just thinking about how I’m glad to have you in my life; you’re a good friend, and I appreciate that more than I often remember to say. Anyway, that’s all; it was just on my mind. I hope your day is going well!”

    (The cheery closing words in those last two text message examples help signify: “don’t worry, I’m fine and am not looking for anything from you”, which will help the recipient to relax, and counterintuitively, more likely to reply with some kind words of their own, knowing that they’re not signing up for a potentially deep talk when they also have time confetti issues going on)

    Seize the moment (and also let it go)

    You probably have many small interactions with strangers, most days. In the store, walking the dog, at the doctor’s office, etc. So, two things:

    1. Make smalltalk. And if you’re not one for traditional smalltalk topics (weather etc), or even if you are, a level-up is:
    2. Compliment sincerely. Straight out of “How To Win Friends And Influence People”, of course, but it creates a moment of genuine connection; you say a thing, their day is improved, they smile, you complete your business with a smile of your own and go about your day.

    (of course, do steer clear of anything that could be interpreted as flirting, if that is not your intent, and really it should never be your intent when it comes to the captive audience of someone who will get fired if they’re not nice to you)

    But, with a little practice, these little moments add up to a lot more human connection than if we treat the strangers with whom we interact as though they were merely part of the scenery.

    Want more than that?

    Check out:

    How To Beat Loneliness & Isolation

    Take care!

    Don’t Forget…

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  • How to Fall Back Asleep After Waking Up in the Middle of the Night

    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.

    Dr. Michael Bruce, the Sleep Doctor, addresses a common concern: waking up in the middle of the night and struggling to fall back asleep.

    Understanding the Wake-Up

    Firstly, why are we waking up during the night?

    Waking up between 2 AM and 3 AM is said to be normal, and linked to your core body temperature. As your body core temperature drops, to trigger melatonin release, and then rises again, you get into a lighter stage of sleep. This lighter stage of sleep makes you more prone to waking up.

    Note, there are also some medical conditions (such as sleep apnea) that can cause you to wake up during the night.

    But, what can we do about it? Aside from constantly shifting sleeping position (Should I be sleeping on my back? On my left? Right?)

    Avoid the Clock

    The first step is to resist the urge to check the time. It’s easy to be tempted to have a look at the clock, however, doing so can increase anxiety, making it harder to fall back asleep. As Dr. Bruce says, sleep is like love—the less you chase it, the more it comes.

    It may be useful to point your alarm clock (if you still have one of those) the opposite direction to your bed.

    Embracing Non-Sleep Deep Rest (NSDR)

    Whilst this may not help you fall back asleep, it’s worth pointing out that just lying quietly in the dark without moving still offers rejuvenation. This revujenating stage is called Non-Sleep Deep Rest (otherwise known as NSDR)

    If you’re not familiar with NSDR, check out our overview of Andrew Huberman’s opinions on NSDR here.

    So, you can reassure yourself that whilst you may not be asleep, you are still resting.

    Keep Your Heart Rate Down

    To fall back asleep, it’s best if your heart rate is below 60 bpm. So, Dr. Bruce advises avoiding void getting up unnecessarily, as moving around can elevate your heart rate.

    On a similar vain, he introduces the 4-7-8 breathing technique, which is designed to lower your heart rate. The technique is simple:

    • Breathe in for 4 seconds.
    • Hold for 7 seconds.
    • Exhale for 8 seconds.

    Repeat this cycle gently to calm your body and mind.

    As per any of our Video Breakdowns, we only try to capture the most important pieces of information in text; the rest can be garnered from the video itself:

    Wishing you a thorough night’s rest!

    Do you know any other good videos on sleep? Send them to us via email!

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  • Paulina Porizkova (Former Supermodel) Talks Menopause, Aging, & Appearances

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    Are supermodels destined to all eventually become “Grizabella the Glamor Cat”, a washed-up shell of their former glory? Is it true that “men grow cold as girls grow old, and we all lose our charms in the end”? And what—if anything—can we do about it?

    Insights from a retired professional

    Paulina Porizkova is 56, and she looks like she’s… 56, maybe? Perhaps a little younger or a bit older depending on the camera and lighting and such.

    It’s usually the case, on glossy magazine covers and YouTube thumbnails, that there’s a 20-year difference between appearance and reality, but not here. Why’s that?

    Porizkova noted that many celebrities of a similar age look younger, and felt bad. But then she noted that they’d all had various cosmetic work done, and looked for images of “real” women in their mid-50s, and didn’t find them.

    Note: we at 10almonds do disagree with one thing here: we say that someone who has had cosmetic work done is no less real for it; it’s a simple matter of personal choice and bodily autonomy. She is, in our opinion, making the same mistake as people make when they say such things as “real people, rather than models”, as though models are not also real people.

    Porizkova found modelling highly lucrative but dehumanizing, and did not enjoy the objectification involved—and she enjoyed even less, when she reached a certain age, negative comments about aging, and people being visibly wrong-footed when meeting her, as they had misconceptions based on past images.

    As a child and younger adult through her modelling career, she felt very much “seen and not heard”, and these days, she realizes she’s more interesting now but feels less seen. Menopause coincided with her marriage ending, and she felt unattractive and ignored by her husband; she questioned her self-worth, and felt very bad about it. Then her husband (they had separated, but had not divorced) died, and she felt even more isolated—but it heightened her sensitivity to life.

    In her pain and longing for recognition, she reached out through her Instagram, crying, and received positive feedback—but still she struggles with expressing needs and feeling worthy.

    And yet, when it comes to looks, she embraces her wrinkles as a form of expression, and values her natural appearance over cosmetic alterations.

    She describes herself as a work in progress—still broken, still needing cleansing and healing, but proud of how far she’s come so far, and optimistic with regard to the future.

    For all this and more in her own words, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Many Faces Of Cosmetic Surgery

    Take care!

    Don’t Forget…

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

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