Zero Sugar / One Month – by Becky Gillaspy

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We’ve reviewed books about the evils of sugar before, so what makes this one different?

This one has a focus on helping the reader quit it. It assumes we already know the evils of sugar (though it does cover that too).

It looks at the mechanisms of sugar addiction (habits-based and physiological), and how to safely and painlessly cut through those to come out the other side, free from sugar.

The author gives a day-by-day plan, for not only eliminating sugar, but also adding and including things to fill the gap it leaves, keeping us sated, energized, and happy along the way.

In the category of subjective criticism, it does also assume we want to lose weight, which may not be the case for many readers. But that’s a by-the-by and doesn’t detract from the useful guide to quitting sugar, whatever one’s reasons.

Bottom line: if you would like to quit sugar but find it hard, this book thinks of everything and walks you by the hand, making it easy.

Click here to check out Zero Sugar / One Month, and reap the health benefits!

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  • Timely home repairs are needed for good health in remote Aboriginal communities

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    For people living in metro areas, a broken hot water system or washing machine is a nuisance. But it can usually be sorted by a phone call for a same-day repair or a quick trip to the hardware store.

    In remote communities, the same repair is slowed by distance and lack of services, often taking weeks or months to fix. When families can’t easily wash themselves or their clothes, the risk of infections, including skin infections, rises.

    Compared with non-Indigenous Australians, Aboriginal people are 2.3 times more likely to be hospitalised and 1.7 times more likely to die from illnesses linked to poor environmental conditions.

    Illnesses such as acute rheumatic fever and rheumatic heart disease – often driven by untreated skin sores and sore throats – remain common in remote communities. These diseases were once widespread among all Australian children, but have largely disappeared elsewhere thanks to improvements in housing and services.

    There’s been plenty of public discussion about remote housing but the voices of people living with these conditions is usually missing.

    To inform this discussion, we yarned with more than 200 people over four years about housing, infrastructure and the services they rely on to stay healthy across nine communities in the Kimberley region of Western Australia. Our results are published in Health & Place.

    Long waits for repairs

    People told us they had no choice but to live in homes too small for their families. This pushed plumbing, hot water and laundries past breaking point.

    Once broken, they were unable to be repaired until the next service trip, often months later. Many told us they relied on relatives or neighbours while their own taps, showers or washers sat waiting for repair.

    People told us they knew the environment was making them sick when basic services failed, but they were limited in what they could do about it.

    Local Aboriginal environmental health teams – praised by community and able to handle small jobs – were constrained by narrow remits, funding limits and bureaucracy.

    Those living in public housing also faced a convoluted process in order to achieve repairs.

    One local woman taught herself to fix a broken industrial washing machine behind the art centre so Elders and mums could wash their clothes and linen. When we asked why, she said:

    It was for the old ladies. I wanted to help make sure they felt clean.

    She has run this unofficial community laundromat for a decade.

    What’s causing this?

    People framed inadequate housing maintenance and household “environmental health” in remote Aboriginal communities as the cumulative result of successive state and federal policies that have failed to deliver.

    Decades of policy fragmentation have normalised substandard environmental health in the home. None of this was new to the people living it. Their stories have been consistently ignored.

    These housing and inadequate environmental conditions sit within a longer history of colonisation: dispossession, mission and pastoral control, and later public housing regimes that centralised asset ownership and decision-making away from Aboriginal communities.

    When families can’t access secure land and home ownership, they become dependent on government housing systems, with limited ability to assert their rights. Economic exclusion compounds this: distance, wet-season logistics and chronic under-investment drive high costs and long delays.

    Homes have often been built without genuine community consultation, leaving dwellings that don’t fit local family structures, climate or daily life.

    Closing the Gap commits all governments to improve housing. To get there, however, consultation is needed with remote Aboriginal communities themselves, as well as policymakers and experts, including those in preventive health. This should happen before any build or upgrade.

    Too often consultation is skipped or rushed to save time and costs, resulting in houses that fail their residents and requiring frequent repair.

    What’s the solution?

    Addressing these inequities requires clear, measurable standards and accountable delivery:

    • decision-making rights for residents and local communities
    • locally based maintenance with guaranteed response times and transparent reporting
    • sustained funding for new builds, maintenance and remediation
    • community-led housing design that tackles structural crowding and the realities of remoteness and climate change.

    Most importantly, there should be increased reliance on local service providers operating in these regions. These teams already have community trust and should be the first call, not the last.

    As well as housing, health care should also be co-designed with communities to include a strong focus on prevention, primary health care, community engagement and capacity-building for local health services. This also requires greater funding and support.

    Ultimately, listening to communities is the most important way forward. The culture and uniqueness of remote Aboriginal communities thrive despite challenges, but people shouldn’t have to contend with conditions that wouldn’t be accepted elsewhere in Australia.

    As a local Elder emphasised during our conversations:

    You need to be healthy, kids need to be healthy. We don’t want them to get sick, they’re the future, the future of our communities.

    Stephanie Enkel, Postdoctoral Researcher, The Kids Research Institute Australia; Asha Bowen, Team Lead, Healthy Skin and ARF Prevention, The Kids Research Institute Australia; Hannah M.M. Thomas, Postdoctoral Research Fellow, Skin Health, The Kids Research Institute Australia, and Rachel Burgess, Social Scientist and Aboriginal Senior Research Fellow, The Kids Research Institute Australia

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

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  • Banana vs Peach – Which is Healthier?

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    Our Verdict

    When comparing banana to peach, we picked the banana.

    Why?

    In terms of macros, bananas have more fiber, carbs, and protein, making them the more nutrient-dense option in this category.

    In the category of vitamins, bananas have more of vitamins B1, B2, B5, B6, B7, B9, C, and choline, while peaches have more of vitamins A, B3, E, and K. An 8:4 win for bananas here, though peaches are still good too.

    Looking at minerals, bananas have more copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while peaches have more calcium and zinc. An easy win for bananas.

    When it comes to phytochemicals, both have their merits, but peaches have some anticancer properties that bananas don’t—see link below. So that’s a point in peaches’ favor.

    Adding up the sections makes for an overall win for bananas, but by all means enjoy either both; diversity is good!

    Want to learn more?

    You might like:

    Top 8 Fruits That Prevent & Kill Cancer

    Enjoy!

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  • What are the symptoms of measles? How long does the vaccine last? Experts answer 6 key questions

    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.

    So far in 2025 (as of May 1), 70 cases of measles have been notified in Australia, with all states and territories except Tasmania and the Australian Capital Territory having recorded at least one case. Most infections have occurred in New South Wales, Victoria and Western Australia.

    We’ve already surpassed the total number of cases recorded in all of 2023 (26 cases) and 2024 (57 cases).

    Measles outbreaks are currently occurring in every region of the world. Most Australian cases are diagnosed in travellers returning from overseas, including popular holiday destinations in Southeast Asia.

    But although Australia eliminated local transmission of measles in 2014, recently we’ve seen measles infections once again in Australians who haven’t been overseas. In other words, the virus has been transmitted in the community.

    So with measles health alerts and news reports popping up often, what do you need to know about measles? We’ve collated a list of commonly Googled questions about the virus and the vaccine.

    fotohay/Shutterstock

    1. What is measles?

    Measles is one of the most contagious diseases known to affect humans. In fact, every person with measles can infect 12 to 18 others who are not immune. The measles virus can survive in the air for two hours, so people can inhale the virus even after an infected person has left the room.

    Measles predominantly affects children and those with weaker immune systems. Up to four in ten people with measles will need to go to hospital, and up to three in 1,000 people who get measles will die.

    In 2023, there were more than 100,000 deaths from measles around the world.

    2. What are the symptoms of measles?

    The signs and symptoms of measles usually start 7–14 days after exposure to the virus, and include rash, fever, a runny nose, cough and conjunctivitis. The rash usually starts on the face or neck, and spreads over three days to eventually reach the hands and feet. On darker skin, the rash may be harder to see.

    Complications from measles are common, and include ear infections, encephalitis (swelling of the brain), blindness and breathing problems or pneumonia. These complications are more likely in children.

    Pregnant women are also at greater risk of serious complications, and measles can also cause preterm labour and stillbirth.

    Even in people who recover from measles, a rare (and often fatal) brain condition can occur many years later, called subacute sclerosing panencephalitis.

    A group of children running outdoors.
    Children are most vulnerable to measles. Jacob Lund/Shutterstock

    3. What’s the difference between measles and chickenpox?

    Measles and chickenpox are caused by different viruses, although both commonly affect children, and vaccines can prevent both diseases. Chickenpox is caused by the varicella zoster virus, which is also transmitted through the air, and can cause fever, rash and rare (yet serious) complications.

    The chickenpox rash is different to the rash seen in measles. It often starts on the chest or back, appearing first as separate red bumps that evolve into fluid-filled blisters, called vesicles. Chickenpox can also appear later in life as shingles.

    4. Can you get measles twice?

    The simple answer is no. If you contract measles, you should have lifelong immunity afterwards.

    In Australia, people born before 1966 would have most likely been infected with measles, because the vaccine wasn’t available to them as children. They are therefore protected from future infection.

    Measles infection however can reduce the immune system’s ability to recognise infections it has previously encountered, leaving people vulnerable to many of the infections to which they previously had immunity. Vaccination can protect against this.

    5. What is the measles vaccine, and at what age do you get it?

    The measles vaccine contains a live but weakened version of the measles virus. In Australia, measles vaccinations are given as part of a combination vaccine that contains the measles virus alongside the mumps and rubella viruses (the MMR vaccine), and the chickenpox virus (MMRV).

    Under the national immunisation program, children in Australia receive measles vaccines at 12 months (MMR) and 18 months of age (MMRV). In other countries, the age of vaccination may vary – but at least two doses are always needed for optimal immunity.

    A mother sits with a toddler on her lap in a waiting area.
    In Australia, children are vaccinated against measles at 12 and 18 months. Zhuravlev Andrey/Shutterstock

    Measles vaccines can be given earlier than 12 months, from as early as six months, to protect infants who may be at higher risk of exposure to the virus (such as those travelling overseas). Infants who receive an early dose of the measles vaccine still receive the usual two recommended doses at 12 and 18 months old.

    Australians born between 1966 and 1994 (those aged roughly 20–60) are considered to be at greater risk of measles, as the second dose was only recommended from November 1992. Australia is seeing breakthrough measles infections in this age group.

    An additional measles vaccine can be given to these adults at any time. It’s safe to get an extra dose even if you have been vaccinated before. If you are unsure if you need one, talk to your GP who may check your measles immunity (or immunisation record, if applicable) before vaccinating.

    However, as the measles vaccine is a live vaccine, it’s not safe to give to people with weakened immune systems (due to certain medical conditions) or pregnant women. It’s therefore important that healthy, eligible people receive the measles vaccine to protect themselves and our vulnerable population.

    6. How long does a measles vaccine last?

    The measles vaccine is one of the most effective vaccines we have. After two doses, about 99% of people will be protected against measles for life.

    And the measles vaccine not only protects you from disease. It also stops you from transmitting the virus to others.

    Phoebe Williams, Paediatrician & Infectious Diseases Physician; Senior Lecturer & NHMRC Fellow, Faculty of Medicine, University of Sydney and Archana Koirala, Paediatrician and Infectious Diseases Specialist; Clinical Researcher, University of Sydney

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

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  • Live Forever? – by Dr. John Tregoning

    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 author, a research scientist, investigates our mortality, and what can (and can’t) be done about it.

    His conclusions are mostly grim and fatalistic (have a good diet and exercise, don’t drink or smoke, get your vaccines, and anything else is merely changing what you’ll die of), but the real value of the book lies in how he gets there.

    Dr. Tregoning is an immunologist, and as such he places the greatest stock in epidemiological studies, which can and if reasonable should be followed up with randomized controlled trials (RCTs). Why the “if reasonable”, you ask?

    He gives the example of a study that was undertaken precisely to illustrate this: volunteers were sought for a RCT to test the efficacy of using a parachute vs using a placebo backpack. However, given that the intervention group (parachute) is a well-established lifesaver, and the control group (placebo backpack) means a wildly unethical risk of letting half the study population die, this study being performed as an RCT is of course absurd.

    The reader who understands how that is a problem, will understand how asking for RCTs for many kinds of “…or the patient will suffer horribly and/or die” medical interventions is also the same problem.

    That illustrative parachute study was conducted, by the way; however for safety reasons (acknowledged in the “limitations” section of the paper) they used a stationary aircraft on the ground, and concluded “the results may be cautiously extrapolated to high-altitude use” (highlighting another problem—that experimental conditions often cannot usefully replicate real-world conditions).

    The point here, and indeed the main thesis of the book, is: examine the evidence for yourself and do not just trust headlines, including:

    • when there headlines say there is evidence (does the evidence really say what the headlines are saying?)
    • when the headlines are saying there is not enough evidence (are they asking for placebo-controlled trials for something that cannot be ethically placebo-controlled—like vaccines, HRT, cancer drugs, or surgeries, all of which are better suited to intervention studies without a control group?)

    The style is—for all the grim fatalism we mentioned—entertaining and personable, making this bleak topic an engaging and even enjoyable read. There’s an extensive bibliography, and separately, many per-chapter footnotes.

    Bottom line: will this book help you to live longer? If you’re currently on-the-fence about vaccines (in which case, maybe it’ll motivate you to get them as appropriate), then yes, quite possibly. Otherwise, probably not. However, what it will do is two things: 1) entertain you 2) give you a great insight into how to understand science itself, so as to not be at the mercy of headlines. For those reasons, we recommend this book.

    Click here to check out “Live Forever?”, and understand the science behind the headlines!

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  • Let’s Get Letting Go (Of These Three Things)

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    Let It Go…

    This is Dr. Mitika Kanabar. She’s triple board-certified in addiction medicine, lifestyle medicine, and family medicine.

    What does she want us to know?

    Let go of what’s not good for you

    Take a moment to release any tension you were holding, perhaps in your shoulders or jaw.

    Now release the breath you might have been holding while doing that.

    Dr. Kanabar is a keen yoga practitioner, and recommends it for alleviating stress, as well as its more general somatic benefits. And yes, stress is in large part somatic too!

    One method she recommends for de-stressing quickly is to imagine holding a pin-wheel (the kind that whirls around when blown), and imagine slowly blowing it. The slowness of the exhalation here not only means we exhale more (shallow breathing starts with the out-breath!), but also gives us time to focus on the present moment.

    Having done that, she recommends to ask yourself:

    1. What can you change right now?
    2. What about next time?
    3. How can you do better?

    And then the much more relaxing questions:

    1. What can you not change?
    2. What can you let go?
    3. Whom can you ask for help?

    Why did we ask the first questions first? It’s a lot like a psychological version of the physical process of progressive relaxation, involving first a deliberate tensing up, and then a greater relaxation:

    How To Deal With The Body’s “Wrong” Stress Response

    The diet that’s not good for you

    Dr. Kanabar also recommends letting go of the diet that’s not good for you, too. In particular, she recommends dropping alcohol, sugar, and animal products.

    Note: from a purely health perspective, general scientific consensus is that fermented dairy products are healthy in small amounts, as are well-sourced fish and poultry in moderation, assuming they’re not ultraprocessed or fried. However, we’re reporting Dr. Kanabar’s advice as it is.

    Dr. Kanabar recommends either doing a 21-day challenge of abstention (and likely finding after 21 days that, in fact, you’re fine without), or taking a slow-and-gentle approach.

    Some things will be easier one way or the other, and in particular if you drink heavily or use some other substance that gives withdrawal symptoms if withdrawn, the slow-and-gentle approach will be best:

    Which Addiction-Quitting Methods Work Best?

    If it’s sugar you’re quitting, you might like to check out:

    Food Addictions: When It’s More Than “Just” Cravings

    If it’s meat, though (in particular, quitting red meat is a big win for your health), the following can help:

    The Whys and Hows of Cutting Meats Out Of Your Diet

    Want more from Dr. Kanabar?

    There’s one more thing she advises to let go of, and that’s excessive use of technology (the kind with screens) in the evening, and not just because of the blue light thing.

    With full appreciation of the irony of a one-hour video about too much screentime:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Enjoy!

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  • Goji Berries vs Cherries – Which is Healthier?

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    Our Verdict

    When comparing goji berries to cherries, we picked the goji berries.

    Why?

    Looking at the macros first, goji berries have more protein, fiber, and carbs, as well as the lower glycemic index, although cherries are great too. Still, a clear and easy win here.

    In the category of vitamins, goji berries have more of vitamins A and C, while cherries have more of vitamin K; in the other vitamins these two fruits are close enough to equal that variants in what kind of cherry it is will push it slightly one way or the other. However, it’s worth noting that goji berries have 1,991% more vitamin A and 16,033% more vitamin C, while cherries have only 20% more vitamin K. So, all in all, another clear win for goji berries.

    When it comes to minerals, goji berries have more calcium and iron, while cherries have more copper. Again, the margins of difference are very much in goji berries’ favor, with 1,088% more calcium and 2,025% more iron, while cherries have 35% more copper. So, again, a win for goji berries.

    The polyphenol contents of cherries differ far too much to comment here, but as a general rule of thumb, goji berries have more antioxidant powers than cherries, but cherries are also excellent for this.

    In short, enjoy either or both, but goji berries are the more nutritionally dense!

    Want to learn more?

    You might like to read:

    Take care!

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