Unwell Women – by Dr. Elinor Cleghorn

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For a demographic that makes up a little over half of the world’s population, women are paradoxically marginalized in healthcare. And in other ways too, but this book is about health.

Dr. Cleghorn had to fight for seven (!) years to get her own lupus condition recognized as such, and continues to have to fight for it to be taken seriously on an ongoing basis. And yet, 95% of the book is not about her and her experiences, but rather, the bigger picture.

The book is divided into sections, by period in history. From Hippocrates to the modern day, Dr. Cleghorn gives us a well-researched, incredibly well-referenced overview of the marginalization of women’s health. Far from being a dry history book in the early parts though, it’s fascinating and engaging throughout.

The modern day sections are part shining a light into dark areas, part practical information-and-advice “did you know this happens, and you can do this about it”, and part emphatic call-to-action to demand better.

Bottom line: this book is in this reviewer’s “top 5 books read this year”, and we highly recommend it to you.

Click here to check out Unwell Women, and don’t settle!

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  • Pink Himalayan Salt: Health Facts

    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!

    Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?

    Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.

    If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.

    For your convenience: here’s an example on Amazon!

    Bonus: you can get a reduced sodium version of pink Himalayan salt too!

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  • Seniors: Improve Blood Flow & Circulation In Your Legs

    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. Doug Weiss, a physiotherapist (and thus: a doctor of physical therapy), has advice on how and why to increase blood flow and circulation in your legs, keeping yourself healthier for longer and avoiding a lot of potential unpleasantries.

    The exercises

    The exercises here are not complex; they are as follows, and he suggests 3 sets of 10 reps of each, daily:

    • Sitting ankle pumps: sitting on a chair or the edge of a bed, lift the toes up, then heels up, squeezing the muscles.
    • Sitting knee extensions: sitting as before, kick one leg up until knee is straight, then switch legs.
    • Heel raises: standing this time, with a sturdy support such as a countertop, raise on toes as high as possible, then lower heels back to the ground
    • Pillow squats: placing pillows on a chair, cross hands on chest, and simply stand up and sit down—similar to the “getting up off the floor without using your hands” exercise, but an easier version.

    For visuals on these, and more details including the specific benefits of each, enjoy:

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

    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands ← this time it’s the full movement, from the floor, and this is a really important movement to be able to do, as it’s a big indicator of healthy longevity

    Take care!

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  • Feel-Good Productivity – by Dr. Ali Abdaal

    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.

    “Rise and grind” is not a sustainable way to live. Yet for most of us, there are things we do have to do every day that we don’t necessarily do for fun. So, how to be productive with those things, and not feel like we are constantly compromising and sacrificing our time on this earth for some intrinsically trivial but extrinsically required activity that’ll be forgotten tomorrow?

    And most of us do also have dreams and ambitions (and if you don’t, then what were they before life snatched them away from you?), things to work towards. So there is “carrot” for us as well as “stick”. But how to break the cycle and get more carrot and less stick, while being more productive than before?

    Dr. Abdaal frames this principally in terms of neurology first, psychology next.

    That when we are bored, we simply do not have the neurochemicals required to work well anyway, so addressing that first needs to be a priority. He lays out many ways of doing this, gives lots of practical tips, and brings attention to the ways it’s easy to go wrong (and how to fix those too).

    The writing style isdeceptively relaxed and casual, leading the reader smoothly into understanding of each topic before moving on.

    Bottom line: if you want to get more done while feeling better about it (not a tired wreck), then this is the book for you!

    Click here to check out Feel-Good Productivity, and thrive!

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  • Loving Life at 50+ – by Maria Sabando
  • Palliative care as a true art form

    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.

    How do you ease the pain from an ailment amidst lost words? How can you serve the afflicted when lines start to blur? When the foundation of communication begins to crumble, what will be the pillar health-care professionals can lean on to support patients afflicted with dementia during their final days?

    The practice of medicine is both highly analytical and evidence based in nature. However, it is considered a “practice” because at the highest level, it resembles a musician navigating an instrument. It resembles art. Between lab values, imaging techniques and treatment options, the nuances for individualized patient care so often become threatened.

    Dementia, a non-malignant terminal illness, involves the progressive cognitive and social decline in those afflicted. Though there is no cure, dementia is commonly met in the setting of end-of-life care. During this final stage of life, the importance of comfort via symptomatic management and communication usually is a priority in patient care. But what about the care of a patient suffering from dementia? While communication serves as the vehicle to deliver care at a high level, medical professionals are suddenly met with a roadblock. And there … behind the pieces of shattered communication and a dampened map of ethical guidelines, health-care providers are at a standstill.

    It’s 4:37 a.m. You receive a text message from the overnight nurse at a care facility regarding a current seizure. After lorazepam is ordered and administered, Mr. H, a quick-witted 76-year-old, stabilizes. Phenobarbital 15mg SC qhs was also added to prevent future similar events. You exhale a sigh of relief.

    Mr. H. has been admitted to the floor 36 hours earlier after having a seizure while playing poker with colleagues. Since he became your patient, he’s shared many stories from professional and family life with you, along with as many jokes as he could fit in between. However, over the course of the next seven days, Mr. H. would develop aspiration pneumonia, progressing to ventilator dependency and, ultimately, multi-organ failure with rapid cognitive decline.

    What strategies and tools would you use to maximize the well-being of your patient during his decline? How would you bridge the gap of understanding between the patient’s family and health-care team to provide the standard of care that all patients are owed?

    To give Mr. H. the type of care he would have wanted, upon his hospital admission, he should have been questioned about his understanding of illness along with the goals of care of the medical team. The patient should have been informed that it is imperative to adhere to the medical regimen implemented by his team along with the risks of not doing so. In the event disease-related complications arose, advanced directives should have been documented to avoid any unnecessary measures.

    It is important to note, that with each change in status of the patient’s health status, the goal of treatment must be reassessed. The patient or surrogate decision-maker’s understanding of these goals is paramount in maintaining the patient’s autonomy. It is often said that effective communication is the bedrock of a healthy relationship. This is true regardless of type of relationship.

    This is why I and Megan Vierhout wrote Integrated End of Life Care in Dementia: A Comprehensive Guide, a book targeted at providing a much-needed road map to navigate the many challenges involved in end-of-life care for individuals with dementia. Ultimately, our aim is to provide a compass for both health-care professionals and the families of those affected by the progressive effects of dementia. We provide practical advice on optimizing communication with individuals with dementia while taking their cognitive limitations, preferences and needs into account.

    I invite you to explore the unpredictable terrain of end-of-life care for patients with dementia. Together, we can pave a smoother, sturdier path toward the practice of medicine as a true art form.

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

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  • Can you ‘boost’ your immune system?

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    As flu season and a likely winter COVID-19 wave approach, you may encounter both proven and unproven methods claiming to “boost” your immune system. Before you reach for supplements, learn more about how the immune system works, how vaccines give us the best protection against many illnesses, and how some lifestyle factors can help your immune system function properly.

    What is the immune system?

    The immune system is the body’s first line of defense against invaders like viruses, bacteria, or fungi. You develop immunity—or protection from infection—when your immune system has learned how to recognize an invader and attack it before it makes you sick.

    How can you boost your immune system?

    You can teach your immune system how to fight back against dangerous invaders by staying up to date on vaccines. This season’s updated flu and COVID-19 vaccines target newer variants and are recommended for everyone 6 months and older.

    Vaccines reduce your risk of getting sick and spreading illness to others. Even if you get infected with a disease after you’ve been vaccinated against it, the vaccine will still increase protection against severe illness, hospitalization, and death.

    People who have compromised immune systems due to certain health conditions or because they need to take immunosuppressant medications may need additional vaccine doses.

    Find out which vaccines you and your children need by using the CDC’s Adult Vaccine Assessment Tool and Child and Adolescent Vaccine Assessment Tool. Talk to your health care provider about the best vaccines for your family. 

    Find pharmacies offering updated flu and COVID-19 vaccines by visiting Vaccines.gov.

    Can supplements boost your immune system?

    Many vitamin, mineral, and herbal supplements that are marketed as “immune boosting” have little to no effect on your immune system. Research is split on whether some of these supplements—like vitamin C, vitamin D, and zinc—are capable of helping your body fight infections.

    Plus, the Food and Drug Administration typically does not review supplements until after they have reached store shelves, and companies can sell supplements without notifying the FDA. This means that supplements may not be accurately labeled.

    Eating a diverse diet rich in fruits and vegetables is the best way for most people to absorb nutrients that support optimal immune system function. People with certain health conditions and deficiencies may need specific supplements prescribed by a health care provider. For example, people with anemia may need iron supplements in order to maintain appropriate iron levels.

    Before you begin taking a new supplement, talk to your health care provider, as some supplements may interact with medications you are taking or worsen certain health conditions.

    Can lifestyle factors strengthen your immune system?

    Based on current evidence, there is no direct link between lifestyle changes and enhanced immunity to infections. However, maintaining a healthy lifestyle through the following practices can help ensure that your immune system functions as it should:

    Taking steps to avoid contact with germs also reduces your risk of getting sick. Safer sex barriers like condoms protect against HIV, while wearing a high-quality, well-fitting mask—especially in high-risk environments—protects against COVID-19. Both of these illnesses can reduce your production of white blood cells, which protect against infection. 

    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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  • Is It Dementia?

    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.

    Spot The Signs (Because None Of Us Are Immune)

    Dementia affects increasingly many people, and unlike a lot of diseases, it disproportionately affects people in wealthy industrialized nations.

    There are two main reasons for this:

    • Longevity (in poorer countries, more people die of other things sooner; can’t get age-related cognitive decline if you don’t age)
    • Lifestyle (in the age of convenience, it has never been easier to live an unhealthy lifestyle)

    The former is obviously no bad thing for those of us lucky enough to be in wealthier countries (though even in such places, good healthcare access is of course sadly not a given for all).

    The latter, however, is less systemic and more epidemic. But it does cut both ways:

    • An unhealthy lifestyle is much easier here, yes
    • A healthier lifestyle is much easier here, too!

    This then comes down to two factors in turn:

    • Information: knowing about dementia, what things lead to it, what to look out for, what to do
    • Motivation: priorities, and how much attention we choose to give this matter

    So, let’s get some information, and then give it our attention!

    More than just memory

    It’s easy to focus on memory loss, but the four key disabilities directly caused by dementia (each person may not get all four), can be remembered by the mnemonic: “AAAA!”

    No, somebody didn’t just murder your writer. It’s:

    • Amnesia: memory loss, in one or more of its many forms
      • e.g. short term memory loss, and/or inability to make new memories
    • Aphasia: loss of ability to express oneself, and/or understand what is expressed
    • Apraxia: loss of ability to do things, through no obvious physical disability
      • e.g. staring at the bathroom mirror wondering how to brush one’s teeth
    • Agnosia: loss of ability to recognize things
      • e.g. prosopagnosia, also called face-blindness.

    If any of those seem worryingly familiar, be aware that while yes, it could be a red flag, what’s most important is patterns of these things.

    Another difference between having a momentary brainlapse and having dementia might be, for example, the difference between forgetting your keys, and forgetting what keys do or how to use one.

    That said, some are neurological deficits that may show up quite unrelated to dementia, including most of those given as examples above. So if you have just one, then that’s probably worthy of note, but probably not dementia.

    Writer’s anecdote: I have had prosopagnosia all my life. To give an example of what that is like and how it’s rather more than just “bad with faces”…

    Recently I saw my neighbor, and I could tell something was wrong with her face, but I couldn’t put my finger on what it was. Then some moments later, I realized I had mistaken her hat for her face. It was a large beanie with a panda design on it, and that was facelike enough for me to find myself looking at the wrong face.

    Subjective memory matters as much as objective

    Objective memory tests are great indicators of potential cognitive decline (or improvement!), but even a subjective idea of having memory problems, that one’s memory is “not as good as it used to be”, can be an important indicator too:

    Subjective memory may be marker for cognitive decline

    And more recently:

    If your memory feels like it’s not what it once was, it could point to a future dementia risk

    If you’d like an objective test of memory and other cognitive impairments, here’s the industry’s gold standard test (it’s free):

    SAGE: A Test to Detect Signs of Alzheimer’s and Dementia

    (The Self-Administered Gerocognitive Exam (SAGE) is designed to detect early signs of cognitive, memory or thinking impairments)

    There are things that can look like dementia that aren’t

    A person with dementia may be unable to recognize their partner, but hey, this writer knows that feeling very well too. So what sets things apart?

    More than we have room for today, but here’s a good overview:

    What are the early signs of dementia, and how does it differ from normal aging?

    Want to read more?

    You might like our previous article more specifically about reducing Alzheimer’s risk:

    Reducing Alzheimer’s Risk Early!

    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: