As The Summer Gets Hotter Still...

Today’s almonds have been activated by:

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:

• The weather in much of the world is hot presently, and in terms of overall climate, this is the hottest summer on record… Again.

  • Today’s main feature shares resources for keeping safe and well (beyond the obvious), and especially why to take extra precautions if it’s humid too.

• Being unable to easily participate in spoken conversations is not just an inconvenience; it’s also a [causal, fixable] risk factor for age-related cognitive decline.

  • Today’s sponsor, Hear.com, are offering the most cutting-edge dual-processing technology in hearing aids that isolate and separate speech from background noise, now with their latest most advanced device yet!

• Today’s featured recipe is a plant-based protein-packed creamy soup that’s also full of vitamins and minerals—not to mention that it’s delicious!

Read on to learn more about these things, or click here to visit our archive

A Word To The Wise

Watch and Learn

Rethinking Exercise

Prefer text? The above video will take you to a 10almonds page with a text-overview, as well as the video!

Q&A Thursday

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝Not crazy about the Dr.s food advice. Beans 3X a day?❞

For reference, this is in response to our recent article on the topic of 12 things to aim to get a certain amount of each day:

Dr. Greger’s Daily Dozen

So, there are a couple of things to look at here:

Firstly, don’t worry, it’s a guideline and an aim. If you don’t hit it on a given day, there is always tomorrow. It’s just good to know what one is aiming for, because without knowing that, achieving it will be a lot less likely!

Secondly, the beans/legumes/pulses category says three servings, but the example serving sizes are quite small, e.g. ½ cup cooked beans, or ¼ cup hummus. And also as you notice, dips/pastes/sauces made from beans count too. So given the portion sizes, you could easily get two servings in by breakfast (and two servings of whole grains, too) if you enjoy frijoles refritos, for example. Many of the recipes we share on this site have “stealth” beans/legumes/pulses in this fashion 😎

❝I would love to see an article about heat dehydrated illness....so much of the US is under hot conditions. I had an fainting sweating episode and now trying to recoup from it. What should we do? Drink water,rest...???❞

We have done some of this, but it’s always a good one to revisit! Last summer (N. Hemisphere summer), we wrote this:

Stay Safe From Heat Exhaustion & Heatstroke!

…and this year, it’s getting hotter still (and is already the hottest summer on record), with certainly much of the US seriously affected, as you say. Next year, it will probably be worse again; climate change is getting predictable like that, and likely will continue until fixed. We are but a health science publication, so we can’t fix the world’s climate, but we can reiterate the above advice, and urge everyone to take it seriously.

Note: heat exhaustion and heatstroke kill. Yes, we’re including heat exhaustion in that, because by the time you get heat exhaustion, you’re often not in the best state of mind to take the correct steps to avoid the heatstroke that follows.

To think otherwise would be akin to thinking “falling never killed anyone; it’s only when you stop falling that it’s dangerous”.

This summer, we did also write this more niche article:

Surviving Summer While Fat

…whose advice won’t apply to everyone, but will be helpful to some, and honestly, some of that advice does go for everyone.

One thing we didn’t write about in those articles that we’ll add here:

Humidity is dangerous:

• Dry heat: you sweat, the sweat evaporates, cooling you. As well as losing heat, you’ve also now lost water and salts, which you’ll need to replenish, but your body is operating correctly.

• Humid heat: you sweat, and now you are just sweaty until further notice. It doesn’t evaporate because the surrounding humidity doesn’t provide the physics for that. Not only are you not losing heat through evaporating sweat, but also, if you’re wearing clothes, that’s now an insulating layer you’re wearing.

…so that means, watch the humidity as carefully as you watch the temperature, and when it’s high, get extra serious about finding ways to keep yourself cool (e.g. shade, rest, cooling showers etc if you can, that kind of thing).

Take care!

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This Or That?

Vote on Which is Healthier

Yesterday we asked you to choose between peaches and plums—we picked the peaches (click here to read about why), as did 29% of you!

Now for today’s choice:

Click on whichever you think is better for you!

Bonus (Sponsored) Recommendation

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You May Have Missed

• Curiosity Kills The Neurodegeneration

• How To Nap Like A Pro (No More “Sleep Hangovers”!)

• Health Hacks from 20 Doctors, Each With A Different Specialization

Recipes Worth Sharing

Wholesome Threesome Protein Soup

This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense nuts for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

Click below for our full recipe, and learn its secrets:

One-Minute Book Review

Younger: A Breakthrough Program to Reset Your Genes, Reverse Aging, and Turn Back the Clock 10 Years – by Dr. Sara Gottfried

Does this do the things it says in the subtitle? In honestly, not really, no, but what it does do (if implemented) is modify your gene expression, slow aging, and extend healthspan. Which is all good stuff, even if it’s not the snappy SEO-oriented keywords in the subtitle.

A lot of the book pertains to turning certain genes (e.g. SIRT1, mTOR, VDR, APOE4, etc) on or off per what is sensible in each case, noting that while genes are relatively fixed (technically they can be changed, but the science is young and we can’t do much yet), gene expression is something we can control quite a bit. And while it may be unsettling to have the loaded gun that is the APOE4 gene being held against your head, at the end of the day there are things we can do that influence whether the trigger gets pulled, and when. Same goes for other undesirable genes, and also for the desirable ones that are useless if they never actually get expressed.

She offers (contained within the book, not as an upsell) a 7-week program that aims to set the reader up with good healthy habits to do just that and thus help keep age-related maladies at bay, and if we slip up, perhaps later in the year or so, we can always recommence the program.

The advice is also just good health advice, even without taking gene expression into account, because there are a stack of benefits to each of the things in her protocol.

The style is personable without being padded with fluff, accessible without dumbing down, and information-dense without being a challenging read. The formatting helps a lot also; a clear instructional layout is a lot better than a wall of text.

Bottom line: if you’d like to tweak your genes for healthy longevity, this book can help you do just that!

Click here to check out Younger, and enjoy the difference!

Penny For Your Thoughts?

Wishing you the very best of health today and every day,

The 10almonds Team