Zucchini vs Okra – Which is Healthier?

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Our Verdict

When comparing zucchini to okra, we picked the okra.

Why?

Looking at the macros first, okra has nearly 2x the protein and more than 3x the fiber (for about 2x the carbs).

In terms of vitamins, things are also quite one-sided; zucchini has a little more vitamin B2, while okra has a lot more of vitamins A, B1, B3, B5, B6, B9, C, E, K, and choline.

Nor does the mineral situation make any compelling counterargument; zucchini is higher only in sodium, while okra has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium*, selenium, and zinc.

*Actually it’s only a little more potassium. But the rest are with big margins of difference.

Both of these on-the-cusp-of-being-pungent vegetables have beneficial antioxidant polyphenols (especially various forms of quercetin), but okra has more.

In short: enjoy both, of course, but there’s a clear winner here and it’s okra.

Want to learn more?

You might like to read:

Enjoy Bitter/Astringent/Pungent Foods For Your Heart & Brain

Take care!

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  • Building & Maintaining Mobility

    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.

    Building & Maintaining Mobility!

    This is Juliet Starrett. She’s a CrossFit co-founder, and two-time white-water rafting world champion. Oh, and she won those after battling thyroid cancer. She’s now 50 years old, and still going strong, having put aside her career as a lawyer to focus on fitness. Specifically, mobility training.

    The Ready State

    Together with her husband Kelly, Starrett co-founded The Ready State, of which she’s CEO.

    It used to be called “Mobility WOD” (the “WOD” stands for “workout of the day”) but they changed their name as other companies took up the use of the word “mobility”, something the fitness world hadn’t previously focussed on much, and “WOD”, which was also hardly copyrightable.

    True to its origins, The Ready State continues to offer many resources for building and maintaining mobility.

    Why the focus on mobility?

    When was the last time you had to bench-press anything larger than a small child? Or squat more than your partner’s bodyweight? Or do a “farmer’s walk” with anything heavier than your groceries?

    For most of us, unless our lifestyles are quite extreme, we don’t need ridiculous strength (fun as that may be).

    You know what makes a huge difference to our quality of life though? Mobility.

    Have you ever felt that moment of panic when you reach for something on a high shelf and your shoulder or back twinges (been there!)? Or worse, you actually hurt yourself and the next thing you know, you need help putting your socks on (been there, too!)?

    And we say to ourselves “I’m not going to let that happen to me again”

    But how? How do we keep our mobility strong?

    First, know your weaknesses

    Starrett is a big fan of mobility tests to pinpoint areas that need more work.

    Most of her resources for this aren’t free, and we’re drawing heavily from her book here, so for your convenience, we’ll link to some third party sources for this:

    Next, eliminate those weaknesses

    Do mobility exercises in any weak areas, until they’re not weak:

    Want to train the full body in one session?

    Try out The Ready State’s 10-Minute Morning Mobility Routine

    Want to learn more?

    You might enjoy her book that we reviewed previously:

    Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully

    You might also enjoy The Ready State App, available for iOS and for Android:

    The Ready State Virtual Mobility Coach

    Enjoy!

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  • Your friend has been diagnosed with cancer. Here are 6 things you can do to support them

    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.

    Across the world, one in five people are diagnosed with cancer during their lifetime. By age 85, almost one in two Australians will be diagnosed with cancer.

    When it happens to someone you care about, it can be hard to know what to say or how to help them. But providing the right support to a friend can make all the difference as they face the emotional and physical challenges of a new diagnosis and treatment.

    Here are six ways to offer meaningful support to a friend who has been diagnosed with cancer.

    1. Recognise and respond to emotions

    When facing a cancer diagnosis and treatment, it’s normal to experience a range of emotions including fear, anger, grief and sadness. Your friend’s moods may fluctuate. It is also common for feelings to change over time, for example your friend’s anxiety may decrease, but they may feel more depressed.

    An older man looks serious as he speaks to a younger man.
    Spending time together can mean a lot to someone who is feeling isolated during cancer treatment. Chokniti-Studio/Shutterstock

    Some friends may want to share details while others will prefer privacy. Always ask permission to raise sensitive topics (such as changes in physical appearance or their thoughts regarding fears and anxiety) and don’t make assumptions. It’s OK to tell them you feel awkward, as this acknowledges the challenging situation they are facing.

    When they feel comfortable to talk, follow their lead. Your support and willingness to listen without judgement can provide great comfort. You don’t have to have the answers. Simply acknowledging what has been said, providing your full attention and being present for them will be a great help.

    2. Understand their diagnosis and treatment

    Understanding your friend’s diagnosis and what they’ll go through when being treated may be helpful.

    Being informed can reduce your own worry. It may also help you to listen better and reduce the amount of explaining your friend has to do, especially when they’re tired or overwhelmed.

    Explore reputable sources such as the Cancer Council website for accurate information, so you can have meaningful conversations. But keep in mind your friend has a trusted medical team to offer personalised and accurate advice.

    3. Check in regularly

    Cancer treatment can be isolating, so regular check-ins, texts, calls or visits can help your friend feel less alone.

    Having a normal conversation and sharing a joke can be very welcome. But everyone copes with cancer differently. Be patient and flexible in your support – some days will be harder for them than others.

    Remembering key dates – such as the next round of chemotherapy – can help your friend feel supported. Celebrating milestones, including the end of treatment or anniversary dates, may boost morale and remind your friend of positive moments in their cancer journey.

    Always ask if it’s a good time to visit, as your friend’s immune system may be compromised by their cancer or treatments such as chemotherapy or radiotherapy. If you’re feeling unwell, it’s best to postpone visits – but they may still appreciate a call or text.

    4. Offer practical support

    Sometimes the best way to show your care is through practical support. There may be different ways to offer help, and what your friend needs might change at the beginning, during and after treatment.

    For example, you could offer to pick up prescriptions, drive them to appointments so they have transport and company to debrief, or wait with them at appointments.

    Meals will always be welcome. However it’s important to remember cancer and its treatments may affect taste, smell and appetite, as well as your friend’s ability to eat enough or absorb nutrients. You may want to check first if there are particular foods they like. Good nutrition can help boost their strength while dealing with the side effects of treatment.

    There may also be family responsibilities you can help with, for example, babysitting kids, grocery shopping or taking care of pets.

    A pretty casserole dish filled with lasagne sits on a stove.
    There may be practical ways you can help, such as dropping off meals. David Trinks/Unsplash

    5. Explore supports together

    Studies have shown mindfulness practices can be an effective way for people to manage anxiety associated with a cancer diagnosis and its treatment.

    If this is something your friend is interested in, it may be enjoyable to explore classes (either online or in-person) together.

    You may also be able to help your friend connect with organisations that provide emotional and practical help, such as the Cancer Council’s support line, which offers free, confidential information and support for anyone affected by cancer, including family, friends and carers.

    Peer support groups can also reduce your friend’s feelings of isolation and foster shared understanding and empathy with people who’ve gone through a similar experience. GPs can help with referrals to support programs.

    6. Stick with them

    Be committed. Many people feel isolated after their treatment. This may be because regular appointments have reduced or stopped – which can feel like losing a safety net – or because their relationships with others have changed.

    Your friend may also experience emotions such as worry, lack of confidence and uncertainty as they adjust to a new way of living after their treatment has ended. This will be an important time to support your friend.

    But don’t forget: looking after yourself is important too. Making sure you eat well, sleep, exercise and have emotional support will help steady you through what may be a challenging time for you, as well as the friend you love.

    Our research team is developing new programs and resources to support carers of people who live with cancer. While it can be a challenging experience, it can also be immensely rewarding, and your small acts of kindness can make a big difference.

    Stephanie Cowdery, Research Fellow, Carer Hub: A Centre of Excellence in Cancer Carer Research, Translation and Impact, Deakin University; Anna Ugalde, Associate Professor & Victorian Cancer Agency Fellow, Deakin University; Trish Livingston, Distinguished Professor & Director of Special Projects, Faculty of Health, Deakin University, and Victoria White, Professor of Pyscho-Oncology, School of Psychology, Deakin University

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

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  • Somatic Exercises For Nervous System Regulation – by Rose Kilian

    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.

    We’ve written before about the vagus nerve, its importance, and how to make use of it, but it’s easy to let it slip from one’s mind when it comes to exercises. This book fixes that!

    The promised 35 exercises are quite a range, and are organized into sections:

    • Revitalizing through breath
    • Stress and tension release
    • Spinal and postural health
    • Mindfulness and grounding
    • Movements for flexibility
    • Graceful balance and focus

    While it’s not necessary to do all 35 exercises, it’s recommended to do at least some from each section, to “cover one’s bases”, and enjoy the best of all worlds.

    The exercises are drawn from many sources, but tai chi and yoga are certainly the most well-represented. Others, meanwhile, are straight from physiotherapy or are things one might expect to be advised at a neurology consultation.

    Bottom line: if you’d like to take better care of your vagus nerve, the better for it to take care of you, this book can certainly help with that.

    Click here to check out Somatic Exercises For Nervous System Regulation, and take care of yourself!

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Related Posts

  • Lemon vs Lime – Which is Healthier?
  • Reporting on psychedelics research or legislation? Proceed with caution

    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.

    More cities and states are introducing bills to decriminalize and regulate access to psychedelic drugs, which could potentially become another option to treat mental health conditions and substance use disorders. But the substances remain illegal under U.S. federal law and scientific evidence about their effectiveness is still far from conclusive.

    This month alone, California lawmakers introduced a bill to allow people 21 and older to consume psychedelic mushrooms under medical supervision. In Massachusetts, lawmakers are working on a bill that would legalize psilocybin, the active ingredient of psychedelic mushrooms. And Arizona legislators have also introduced a bill that would make psychedelic mushrooms available as a mental health treatment option.

    Last December, Congress passed legislation that included funding for psychedelic clinical trials for active-duty service members. And in January this year, the Department of Veterans Affairs announced that it will begin funding research on MDMA, also known as ecstasy, and psilocybin, to treat veterans with post-traumatic stress disorder and depression. This is the first time since the 1960s that the VA is funding research on such compounds, according to the department.

    The rise of proposed and passed legislation in recent years necessitates more journalistic coverage. But it’s important for journalists to go beyond what the bills and lawmakers say and include research studies about psychedelics and note the limitations of those studies.

    Major medical organizations, including the American Psychiatric Association, have not yet endorsed psychedelics to treat psychiatric disorders, except in clinical trials, due to inadequate scientific evidence.

    The authors of a 2023 study published in the journal Therapeutic Advances in Psychopharmacology, also advise “strong caution” regarding the hype around the potential medical use of psychedelics. “There is not enough robust evidence to draw any firm conclusions about the safety and efficacy of psychedelic therapy,” they write.

    Scientists are still trying to better understand how psychedelics work, what’s the best dose for treating different mental health conditions and how to reduce the risk of potential side effects such as intense emotional experiences or increased heart rate and blood pressure, the authors of a February 2024 study published in the journal Progress in Neuro-Psychopharmacology and Biological Psychiatry write.

    In a 2022 study published in JAMA Psychiatry, Dr. Joshua Siegel and his colleagues at Washington University in St. Louis write that while legislative reform for psychedelic drugs is moving forward rapidly, several issues have not been addressed, including:

    • A mechanism for verifying the chemical content of drugs that are obtained from outside the medical establishment.
    • Licensure and training criteria for practitioners who wish to provide psychedelic treatment.
    • Clinical and billing infrastructure.
    • Assessing potential interactions with other drugs.
    • How the drugs should be used in populations such as youths, older adults and pregnant people.

    “Despite the relative rapidity with which some have embraced psychedelics as legitimate medical treatments, critical questions about the mechanism of action, dose and dose frequency, durability of response to repeated treatments, drug-drug interactions, and the role that psychotherapy plays in therapeutic efficacy remain unanswered,” Siegel and colleagues write.

    What are psychedelics?

    Psychedelics are among the oldest class of mind-altering substances, used by humans for thousands of years in traditional or religious rituals.

    In 2021, 74 million people 12 years and older reported using hallucinogens, according to the National Survey on Drug Use and Health.

    The terms “psychedelics” and “hallucinogens” are used interchangeably in public discourse, but scientifically, hallucinogens fall into three groups based on chemical structure and mechanism of action, according to NIH’s National Institute on Drug Abuse:

    • Psychedelic drugs, also called “classic psychedelics” or simply “psychedelics,” mainly affect the way the brain processes serotonin, a chemical that carries messages between nerve cells in the brain and the body. These drugs can bring on vivid visions and affect a person’s sense of self, according to NIDA. Drugs in this category include:
      • Psilocybin is the active ingredient in psychedelic mushrooms, also known as “magic” mushrooms or shrooms. It’s a Schedule 1 drug in the U.S. under the Controlled Substances Act, which means it has a high potential for abuse and has no accepted medical use. However, some states have decriminalized it, according to NIDA. The drug has also been given the Breakthrough Therapy designation from the FDA, a process to speed up the development and review of drugs, for the treatment of major depressive disorder.
      • LSD, or lysergic acid diethylamide, is a synthetic chemical made from a fungus that infects rye. It’s a Schedule 1 drug.
      • DMT, or dimethyltryptamine, found in certain plants native to the Amazon rainforest, has been used in religious practices and rituals. The plants are sometimes used to make a tea called ayahuasca. DMT can also be made in the lab as a white powder. DMT is generally smoked or consumed in brews like ayahuasca. It’s a Schedule 1 drug.
      • Mescaline, a chemical compound found in a small cactus called peyote, has been used by Indigenous people in northern Mexico and the southwestern U.S. in religious rituals. Mescaline can also be produced in the lab. Mescaline and peyote are Schedule 1 drugs.
    • Dissociative drugs affect how the brain processes glutamate, an abundant chemical released by nerve cells in the brain that plays an important role in learning and memory. These drugs can make people feel disconnected from their bodies and surroundings. Drugs in this category include:
      • PCP, or phencyclidine, was developed in the 1950s as an injectable anesthetic but was discontinued because patients became agitated and delusional. Today it is an illegal street drug. It’s a Schedule 2 drug, which means it has a high potential for abuse, but lower compared to Schedule 1 drugs.
      • Ketamine, a drug developed in the 1960s and used as an anesthetic in the Vietnam War, is approved by the FDA as an anesthetic. It has been shown to play a role in pain management and treatment of depression. It is also illegally used for its hallucinogenic effects. It is a Schedule 3 drug, which means it has a moderate to low potential for physical and psychological dependence. A chemically-similar drug called esketamine is approved by the FDA for the treatment of depression that doesn’t respond to standard treatment.
    • Other hallucinogens, which affect different brain functions and can cause psychedelic and potentially dissociative effects, include:
      • MDMA, or ecstasy, is a synthetic drug that’s a stimulant and hallucinogen. It is a Schedule 1 drug. It has been given the Breakthrough Therapy designation from the FDA for the treatment of PTSD.
      • Salvia is an herb in the mint family that has hallucinogenic effects. It is not a federally controlled drug, but it is controlled in some states, according to the DEA.
      • Ibogaine is derived from the root bark of a West African shrub and is a stimulant and hallucinogen. It is a Schedule 1 drug.

    Research on psychedelics

    There was a wave of studies on psychedelics, particularly LSD, in the 1950s and 1960s, but they came to a halt when the U.S. declared a “War on Drugs” in 1971 and tightened pharmaceutical regulations. There was little research activity until the early 1990s when studies on drugs such as MDMA and DMT began to emerge.

    In 2006, researchers at Johns Hopkins University published a seminal double-blind study in which two-thirds of participants — who had never taken psychedelics previously — said their psychedelic sessions were among the most meaningful experiences of their lives.

    “These studies, among others, renewed scientific interest in psychedelics and, accordingly, research into their effects has continued to grow since,” Jacob S. Aday and colleagues write in a 2019 study published in Drug Science, Policy and Law.

    In their paper, Aday and colleagues argue that 2018 may be remembered as the true turning point in psychedelic research due to “advances within science, increased public interest, and regulatory changes,” such as psilocybin receiving the “breakthrough therapy” status from the FDA.

    Today, there are numerous ongoing clinical trials on the therapeutic potential of psychedelics for different conditions, including substance use disorders and mental health conditions such as depression, anxiety and post-traumatic stress disorder.

    Given the growing number of studies on psychedelics, the Food and Drug Administration issued a draft guidance in June 2023 for clinical trials with psychedelic drugs, aiming to help researchers design studies that will yield more reliable results for drug development.

    The systematic reviews highlighted below show that there’s a lack of robust study designs in many psychedelic clinical trials. Some have small sample sizes. Some include participants who have used psychedelics before, so when they participate in a randomized controlled clinical trial, they know whether they are receiving psychedelic treatment or a placebo. Or, some include participants who may have certain expectations due to positive coverage in the lay media, hence creating bias in the results.

    If you’re covering a study about psychedelics…

    It’s important for journalists to pay close attention to study design and speak with an expert who is not involved in the study.

    In a February 2024 blog post from Harvard Law School’s Petrie-Flom Center, Leiden University professors Eiko I. Fried and Michiel van Elk share several challenges in psychedelic research:

    • “Conclusions are dramatically overstated in many studies. This ranges from conclusions in the results sections, abstracts, and even titles of papers not consistent with the reported results.”
    • “There is emerging evidence that adverse events resulting from psychedelic substances are both common and underreported.”
    • Some studies don’t have control groups, which can create problems for interpreting results, “because treatments like psychedelics need to be compared against a placebo or other treatment to conclude that they work beyond the placebo effect or already existing, readily available treatments.”
    • “Participants in psychedelic studies usually know if they are in the treatment or control group, which artificially increases the apparent efficacies of psychedelics in clinical studies.”
    • Small sample sizes can affect the statistical power and generalizability of the findings. “Small samples also mean that results are not representative. For example, participants with severe or comorbid mental health problems are commonly excluded from psychedelic studies, and therefore results may look better in these studies than in real-world psychiatric settings.”
    • Many studies do not include long-term follow-ups of participants. “Studying how these people are feeling a few days or weeks after they receive treatment is not sufficient to establish that they are indeed cured from depression.”

    Fried and van Elk also have a useful checklist for assessing the quality and scientific rigor of psychedelic research in their 2023 study “History Repeating: Guidelines to Address Common Problems in Psychedelic Science,” published in the journal Therapeutic Advances in Psychopharmacology.

    Journalists should also remind their audiences that the drugs are still illegal under federal law and can pose a danger to health.

    In California, the number of emergency room visits involving the use of hallucinogens increased by 54% between 2016 and 2022, according to a January 2024 study published in Addiction. Meanwhile, the law enforcement seizure of psychedelic mushrooms has risen dramatically, increasing nearly four-fold between 2017 and 2022, according to a February 2024 study published in the journal Drug and Alcohol Dependence.

    Below, we have curated and summarized five recent studies, mostly systematic reviews and meta-analyses, which examine various aspects of psychedelic drugs, including legislative reform; long-term effects; efficacy and safety for the treatment of anxiety, depression and PTSD; and participation of older adults in clinical trials. The research summaries are followed by recommended reading.

    Research roundup

    Psychedelic Drug Legislative Reform and Legalization in the US
    Joshua S. Siegel, James E. Daily, Demetrius A. Perry and Ginger E. Nicol. JAMA Psychiatry, December 2022.

    The study: Most psychedelics are Schedule I drugs federally, but state legislative reforms are changing the prospects of the drugs’ availability for treatment and their illegal status. For a better understanding of the legislative reform landscape around Schedule I psychedelic drugs, researchers collected all bills and ballot initiatives related to psychedelic drugs that were introduced into state legislatures between 2019 and September 2022. They used publicly available sources, including BillTrack50, Ballotpedia and LexisNexis.

    The findings: In total, 25 states considered 74 bills, although the bills varied widely in their framework. A majority proposed decriminalization but only a few would require medical oversight and some would not even require training or licensure, the authors write. Ten of those bills became law in seven states — Colorado, Connecticut, Hawaii, New Jersey, Oregon, Texas and Washington. As of August 1, 2022, 32 bills were dead and 32 remained active.

    The majority of the bills — 67 of them — referred to psilocybin; 27 included both psilocybin and MDMA; 43 proposed decriminalization of psychedelic drugs.

    To predict the future legalization of psychedelics, the authors also created two models based on existing medical and recreational marijuana reform. Using 2020 as the year of the first psychedelic decriminalization in Oregon, their models predict that 26 states will legalize psychedelics between 2033 and 2037.

    In the authors’ words: “Despite the relative rapidity with which some have embraced psychedelics as legitimate medical treatments, critical questions about the mechanism of action, dosing and dose frequency, durability of response to repeated treatments, drug-drug interactions, and the role psychotherapy plays in therapeutic efficacy remain unanswered. This last point is critical, as a significant safety concern associated with drugs like psilocybin, MDMA, or LSD is the suggestibility and vulnerability of the patient while under the influence of the drug. Thus, training and clinical oversight is necessary to ensure safety and also therapeutic efficacy for this divergent class of treatments.”

    Who Are You After Psychedelics? A Systematic Review and a Meta-Analysis of the Magnitude of Long-Term Effects of Serotonergic Psychedelics on Cognition/Creativity, Emotional Processing and Personality
    Ivana Solaja, et al. Neuroscience & Behavioral Reviews, March 2024.

    The study: Many anecdotal reports and observational studies have reported that psychedelics, even at microdoses, which are roughly one-tenth of a typical recreational dose, may enhance certain aspects of cognition and/or creativity, including coming up with new, useful ideas. Cognition is a “range of intellectual functions and processes involved in our ability to perceive, process, comprehend, store and react to information,” the authors explain. There are established relationships between impaired cognitive functioning and mental health disorders.

    Due to limitations such as a lack of rigorous study designs, various populations in the studies and lack of documented dosage, it’s difficult to draw any conclusions about changes that last at least one week as a result of consuming psychedelics.

    The authors screened 821 studies and based on the criteria they had set, found 10 to be eligible for the review and meta-analysis. The drugs in the studies include psilocybin, ayahuasca and LSD.

    The findings: Overall, there was little evidence that these psychedelics have lasting effects on creativity. Also, there was not sufficient evidence to determine if this group of psychedelics enhances cognition and creativity in healthy populations or improves cognitive deficits in the study populations.

    Pooled data from three studies showed lasting improvement in emotional processing — perceiving, expressing and managing emotions.

    The studies offered little evidence suggesting lasting effects of psychedelics on personality traits.

    In the authors’ words: “Results from this study showed very limited evidence for any lasting beneficial effects across these three psychological constructs. However, preliminary meta-analytic evidence suggested that these drugs may have the potential to cause lasting improvement in emotional recognition time. Future studies investigating these constructs should employ larger sample sizes, better control conditions, standardized and validated measures and longer-term follow-ups.”

    The Impact of Psychedelics on Patients with Alcohol Use Disorder: A Systematic Review with Meta-Analysis
    Dakota Sicignano, et al. Current Medical Research and Opinion, December 2023.

    The study: Researchers are exploring the psychedelics’ potential for the treatment of alcohol use disorder, which affected nearly 30 million Americans in 2022. The authors of this study searched PubMed from 1960 to September 2023 for studies on the use of psychedelics to treat alcohol use disorder. Out of 174 English-language studies, they selected six studies that met the criteria for their analysis.

    The findings: LSD and psilocybin are promising therapies for alcohol use disorder, the authors report. However, five of the six trials were conducted in the 1960s and 1970s and may not reflect the current treatment views. Also, four of the six studies included patients who had used psychedelics before participating in the study, increasing the risk of bias.

    In the authors’ words: “Despite the existence of several clinical trials showing relatively consistent benefits of psychedelic therapy in treating alcohol use disorder, there are important limitations in the dataset that must be appreciated and that preclude a conclusive determination of its value for patient care at this time.”

    Older Adults in Psychedelic-Assisted Therapy Trials: A Systematic Review
    Lisa Bouchet, et al. Journal of Psychopharmacology, January 2024.

    The study: People 65 years and older have been underrepresented in clinical trials involving psychedelics, including the use of psilocybin for the treatment of depression and anxiety. About 15% of adults older than 60 suffer from mental health issues, the authors note. They wanted to quantify the prevalence of older adults enrolled in psychedelic clinical trials and explore safety data in this population. They searched for English-language studies in peer-reviewed journals from January 1950 to September 2023. Of 4,376 studies, the authors selected 36. The studies involved psilocybin, MDMA, LSD, ayahuasca, and DPT (dipropyltryptamine), which is a less-studied synthetic hallucinogen.

    The findings: Of the 1,400 patients participating in the selected studies, only 19 were 65 and older. Eighteen received psychedelics for distress related to cancer or other life-threatening illnesses. In a trial of MDMA-assisted therapy for PTSD, only one older adult was included. Adverse reactions to the drugs among older patients, including heart and gastrointestinal issues were resolved within two days and didn’t have a long-lasting impact.

    In the authors’ words: “Although existing data in older adults is limited, it does provide preliminary evidence for the safety and tolerability of [psychedelic-assisted therapy] in older patients, and as such, should be more rigorously studied in future clinical trials.”

    Efficacy and Safety of Four Psychedelic-Assisted Therapies for Adults with Symptoms of Depression, Anxiety, and Posttraumatic Stress Disorder: A Systematic Review and Meta-Analysis
    Anees Bahji, Isis Lunsky, Gilmar Gutierrez and Gustavo Vazquez. Journal of Psychoactive Drugs, November 2023.

    The study: LSD, psilocybin, ayahuasca and MDMA have been approved for clinical trials on psychedelic-assisted therapy of mental health conditions in Canada and the U.S. However, major medical associations, including the American Psychiatric Association, have argued that there is insufficient scientific evidence to endorse these drugs for treating mental health disorders. To better understand the current evidence, researchers reviewed 18 blinded, randomized controlled trials, spanning 2008 through 2023. Most studies were conducted in the U.S. or Switzerland.

    The findings: The studies overall suggest preliminary evidence that psychedelic drugs are mostly well-tolerated. Psilocybin and MDMA therapies may offer relief from depression and PTSD symptoms for at least a year. Most studies also used therapy and psychological support along with psychedelics.

    In the authors’ words: “Despite the promising evidence presented by our study and previous reviews in the field, the evidence base remains limited and underpowered. Long-term efficacy and safety data are lacking,” the authors write. “Future steps should encourage and highlight the need for more robust larger scale randomized controlled trials with longer follow-up periods, and efforts to address regulatory and legal barriers through the collaborations between researchers, healthcare professionals, regulatory bodies, and policymakers.”

    This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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  • 5 Surprising Benefits Of Exercise After 50 (More Than Just Fitness)

    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 easy to want to do less as we get older, but the benefits of continuing to actively exercise, pushing oneself even just a little, can be far-reaching.

    Direct and indirect benefits

    As well as the obvious fitness benefits, keeping up good levels of exercise can also offer:

    Healthy Skin

    Exercise improves circulation, bringing growth factors (thus: regeneration, because it’s replacing cells), oxygen, and nutrients to the skin. Accordingly, it can lead to healthier, more youthful-looking skin as a low-cost alternative to a lot of skincare products. That said, it also encourages good skin habits, like daily sunscreen use.

    Bone Health

    Weight-bearing and resistance exercises (which between them, encompasses most forms of exercise) improve bone density. This is because physical stress signals bones to strengthen, reducing the risk of fractures. This includes activities like walking, hiking, and using resistance bands or weights. Note however that it is on a “per bone” basis. So for example, hiking will improve your lower body and spine, but do nothing for your arms. On the other hand, doing a daily groceries trip on foot, if local geography makes that practicable, can do the whole body, if one is then carrying groceries home (this writer lives about 2 miles from where she buys groceries, and does this pretty much daily).

    Mental Health

    Exercise, especially outdoors, has well-established positive effects on mental well-being, and can relieve stress and improve mood. As a bonus, community engagement and shared experiences can enhance mental health benefits for many people—but if you prefer it as peaceful time for yourself, that’s beneficial in its own way too!

    Better Sleep

    Physical activity helps promote better sleep quality, which is important for so many aspects of health—because fatiguing the body through exercise can lead to a more restful night, which is often harder to achieve with age.

    Visibility and Confidence

    Staying active and taking on challenges (e.g. training for some event) can boost visibility in social and family settings, countering “invisibility” often felt from midlife onwards. And even if one doesn’t do those things, exercise fosters confidence and helps people carry themselves with more self-assurance, which has a lot of knock-on benefits too.

    For more on all of these things, enjoy:

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    Want to learn more?

    You might also like to read:

    Are There Any Sensible Age Limits To Exercise?

    Take care!

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  • The No-Nonsense Meditation Book – by Dr. Steven Laureys

    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.

    We’ve reviewed books about meditation before, and when we review books, we try to pick ones that have something that make them stand out from the others. So, what stands out in this case?

    The author is a medical doctor and neurologist, with decades of experience focusing on neuronal plasticity and multimodel neural imaging. So, a little beyond “think happy thoughts”-style woo.

    The style of the book is pop-science in tone, but with a lot of hard clinical science underpinning it and referenced throughout, as one would expect of a scientist of Dr. Laurey’s stature (with hundreds of peer-reviewed papers in top-level journals).

    You may be wondering: is this a “how-to” book or a “why-to” book or a “what-happens” book? It’s all three.

    The “how-to” is also, as the title suggests, no-nonsense. We are talking maximum results for minimum mystery here.

    Bottom line: if you’d like to be able to take up a meditative practice and know exactly what it’s doing to your brain (quietening these parts, stimulating and physically growing those parts, etc) then this is the book for you.

    Click here to check out The No-Nonsense Meditation Book, and re-light the less glowy bits of your brain!

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