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Mediterranean Diet vs The Menopause
Plus: 5 self-care trends that can ruin your mental health
The 10almonds Team
October 12, 2024
Today’s almonds have been activated by:
❝Do the best you can until you know better. Then when you know better, do better.❞
In A Rush?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
Proteins are the stuff of life, and they can help, harm, hinder, or heal us, depending on what they are.
Today’s main feature is our weekly health news round-up, with items ranging from red meat and the menopause, to a deadly virus best avoided.
Want to take good care of your body while running? Hoka have developed shoes optimized for running, especially on the unforgivingly hard surfaces of roads.
Today’s sponsor, Brad’s Deals, is a free service that’s found the biggest discounts available on these top-tier running shoes—so treat yourself today, and don’t miss out!
Today’s featured book looks at six lifestyle interventions to reverse the progression of chronic disease, and instead enjoy chronic good health.
Read on to learn more about these things, or click here to visit our archive
A Word To The Wise
 | Blue Light At NightHow much does your phone’s blue light really delay your sleep? It turns out, it’s just 2.7 minutes. But there are other things to bear in mind: |
Watch and Learn
5 Self-Care Trends That Are Actually Ruining Your Mental Health
Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!
Friday’s Health News Round-Up
Proteins Of The Week
This week’s news round-up is, entirely by chance, somewhat protein-centric in one form or another. So, check out the bad, the very bad, the mostly good, the inconvenient, and the worst:
Mediterranean diet vs the menopause
Researchers looked at hundreds of women with an average age of 51, and took note of their dietary habits vs their menopause symptoms. Most of them were consuming soft drinks and red meat, and not good in terms of meeting the recommendations for key food groups including vegetables, legumes, fruit, fish and nuts, and there was an association between greater adherence to Mediterranean diet principles, and better health.
Listeria in meat
This one’s not a study, but it is relevant important news. The headline pretty much says it all, so if you don’t eat meat, this isn’t one you need to worry about any further than that. If you do eat meat, though, you might want to check out the below article to find out whether the meat you eat might be carrying listeria:
Brawn and brain?
A study looked at cognitively healthy older adults (of whom, 57% women), and found an association between their muscle strength and their psychological wellbeing. Note that when we said “cognitively healthy”, this means being free from dementia etc—not necessarily psychologically health in all respects, such as also being free from depression and enjoying good self-esteem.
The protein that blocks bone formation
This one’s more clinical but definitely of interest to any with osteoporosis or at high risk of osteoporosis. Researchers identified a specific protein that blocks osteoblast function, thus more of this protein means less bone production. Currently, this is not something that we as individuals can do anything about at home, but it is promising for future osteoporosis meds development.
Rabies risk
People associate rabies with “rabid dogs”, but the biggest rabies threat is actually bats, and they don’t even need to necessarily bite you to confer the disease (it suffices to have licked the skin, for instance—and bats are basically sky-puppies who will lick anything). Because rabies has a 100% fatality rate in unvaccinated humans, this is very serious. This means that if you wake up and there’s a bat in the house, it doesn’t matter if it hasn't bitten anyone; get thee to a hospital (where you can get the vaccine before the disease takes hold; this will still be very unpleasant but you’ll probably survive so long as you get the vaccine in time).
Read in full: What to know about bats and rabies
Related: Dodging Dengue In The US ← much less serious than rabies, but still not to be trifled with—particularly noteworthy if you’re in an area currently affected by floodwaters or even just unusually heavy rain, by the way, as this will leave standing water in which mosquitos breed.
Take care!
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Meaning “to fly” in Maori, Hoka was founded in 2009 so that runners could get the ultimate experience with optimum cushioning and stability.
But with quality comes high prices, and Hoka is no doubt in the high end price-wise. So Brad’s Deals (a free service, that finds stunning discounts on many top brands) has rounded up the best deals from Hoka retailers.
If you’re not using Brad’s Deals when shopping online, you’re probably paying a lot more than you need to!
Please do visit our sponsors—they help keep 10almonds free
This Or That?
Vote on Which is Healthier
Yesterday we asked you to choose between elderberries and gooseberries—we picked the elderberries (click here to read about why), as did 88% of you!
Now for today’s choice:
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Click on whichever you think is better for you!
Bonus (Sponsored) Recommendation
If you saw our main sponsor today and thought “that sounds good; might be too much work though”, then be reassured; everything you need is right there on the page: see for yourself
One-Minute Book Review
What's Missing from Medicine: Six Lifestyle Changes to Overcome Chronic Illness – by Dr. Saray Stancic
Another from the ranks of “doctors who got a serious illness and it completely changed how they view the treatment of serious illness”, Dr. Stancic was diagnosed with multiple sclerosis, and wasn’t impressed with the options presented.
Taking an evidence-based lifestyle medicine approach, she was able to not only manage her illness sufficiently to resume her normal activities, but even when so far as to run a marathon, and today boasts a symptom-free, active life.
The subtitular six lifestyle changes are not too shocking, and include a plants-centric diet, good exercise, good sleep, stress management, avoidance of substance abuses, and a fostering of social connections, but the value here is in what she has to say about each, especially the ones that aren’t so self-explanatory and/or can even cause harm if done incorrectly (such as exercise, for example).
The style is on the academic end of pop-science, of the kind that has frequent data tables, lots of statistics, and an extensive bibliography, but is still very readable.
Bottom line: if you are faced with a chronic disease, or even just an increased risk of some chronic disease, or simply like to not take chances, then this is a high-value book for you.
Penny For Your Thoughts?
What did you think of today's newsletter?We always love to hear from you, whether you leave us a comment or even just a click in the poll if you're speeding by! |
May today see you well-prepared for the coming weekend,
The 10almonds Team
