10 Ways To Self-Soothe That Don’t Involve Food Or Drink

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If one is accustomed to comfort-eating or drowning one’s sorrows, what are the alternatives that can actually work? Holistic nutritionist Selin Bilgin has a list:

Self-Care That’s Not Self-Sabotage

You might want to make a note of these 10 things, so they can be a sort of “menu” for you when you need them:

  • Give your introversion or extroversion what it needs (e.g. alone time to decompress, or social activities)
  • Treat your senses: often we don’t actually need food/drink so much as culinary entertainment. So, we can sate this sensory mood in other ways, for example pleasant candles, flowers, and so forth.
  • Bathe/shower nicely: it’s cliché but some personal pampering can go a long way
  • Beautify yourself: it’s also cliché, but a makeover evening has its place
  • Move! Go for a walk, do some yoga, whatever suits you, but move your body.
  • Make movie nights luxurious: instead of making it about food/drink, focus on creating an enjoyable atmosphere
  • Physically release tension: at 10almonds we recommend progressive relaxation for this!
  • Create something: whether it’s art, craft, baking, or something else, creativity feels good
  • Tackle things you’ve been procrastinating: this one doesn’t seem like self-soothing from the front end, but from the back end (i.e., having done it), it makes a big difference!
  • Journal: expressing your thoughts and feelings can help a lot—really.

For more on each of these, enjoy:

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  • 7 Days Of Celery Juice: What’s The Verdict?

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    Laura “Try” tries many popular trends, and reports on the benefits (or problems, or both). In this case, it’s 7 days of celery juice… Not as a fast, though, i.e. she doesn’t just have celery juice for 7 days, but rather, it’s how she kicks off each morning, with half a liter (16oz) on an empty stomach.

    What she found

    First, she bought a masticating juicer and organic celery. So, those are expenses to consider, especially the one-off expense of the juicer, and the ongoing expense of organic celery—estimated $90/month).

    In terms of taste, she was surprised it wasn’t as bitter as expected, but from the second day onwards, she did use the juicer’s filter to remove the frothy sludge, and she also switched to juicing only the stalks, not the leaves—which are more bitter.

    10almonds note: the leaves are more bitter because that’s where the polyphenols are more densely concentrated. The leaves are better for you than the stalks. Enjoy the leaves. Really: if you chop them finely you can use them as herbs in your cooking, and if you’re making a salad, just chop them into that too.

    The reason she picked the quantity of half a liter is because this is what she found recommended to coat the stomach lining—on the promise of increased stomach acid production, reduced bacteria overgrowth, as well as antiviral, antifungal, and anti-inflammatory properties. As she’s just one woman without a personal lab, she couldn’t test and thus verify any of these though—but she did still have benefits to report:

    She did experience clearer skin, more energy, and better sleep after a few days.

    Ultimately, she decided to continue to do it just at the weekends, due to its positive effects, despite the cost and time consumption.

    For more personal insights, enjoy:

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    Want to learn more?

    You might also like to read:

    Enjoy Bitter Foods For Your Heart & Brain

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  • 5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)

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    At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.

    However, there are ways to mitigate this…

    Slow it down

    The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.

    To that end, recommendations include:

    1. Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
    2. Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
    3. Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
    4. Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
    5. Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.

    For more on all of these, enjoy:

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  • Why Do We Have Pores, And Could We Not?

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    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

    ❝Do we really need pores, and why are they bigger on the face?❞

    Pores secrete sweat or sebum (there are different kinds of pores for each).

    If we didn’t have sweat pores, we’d be unable to sweat, which superficially may seem like a bonus, but it’d make us prone to overheating (like dogs, pigs, and other mammals that cannot sweat).

    If we didn’t have sebum pores (usually called hair follicles, which are supplied by a sebaceous gland), we’d be completely hairless, and also unable to supply our skin with natural oils that keep it healthy. So we’d have no hair and very unhappy skin.

    Which is ironic, because to believe beauty magazines, we must at all costs minimize our pores (and indeed, interventions like botox* can kill them).

    *Let’s give that its full name though:

    Botulinum Neurotoxin Type A in the Treatment of Facial Seborrhea and Acne: Evidence and a Proposed Mechanism

    Suffice it to say, we do not recommend getting injected with neurotoxins unless it is truly necessary to ward off a greater harm.

    As for being bigger on the face, they need not be, but sebaceous glands are more active and numerous there, being most active and numerous in the face/forehead—which is why oily skin is more likely to appear there than other parts of the body.

    If your facial sebaceous glands are too active for your liking…

    …there are ways to reduce that, a simple and relatively gentle way (relative, for example, botox) is with retinoids, including retinols or retinoic acids. Here’s some of the science of that; the paper is about treating acne, but the mechanism of action is the same (down-regulating the sebaceous glands’ action):

    The treatment of severe cystic acne with 13-cis-retinoic acid: evaluation of sebum production and the clinical response in a multiple-dose trial

    The potential side-effects, however were noted as:

    • Cheilitis
    • Desquamation of the skin
    • Pruritus

    Which, in translation from sciencese, means:

    • Chapped lips
    • Flaky skin
    • Itchiness

    Which aren’t necessarily fun, which is why with retinoids are best taken in very small doses at first to see how your skin reacts.

    Remember when we said what your skin would be like without pores? This is what would happen, only much worse.

    Take care!

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    Ask Not What Your Lymphatic System Can Do For You…

    Just kidding; we’ll cover that first, as it’s definitely not talked about enough.

    The lymphatic system is the system in the body that moves lymph around. It’s made of glands, nodes, and vessels:

    • The glands (such as the tonsils and the adenoids) and nodes filter out bacteria and produce white blood cells. Specific functions may be, well, specialized—beyond the scope of today’s article—but that’s the broad function.
    • The vessels are the tubes that allow those things to be moved around, suspended in lymph.

    What’s lymph? It’s a colorless water-like liquid that transports immune cells, nutrients (and waste) around the body (through the lymphatic system).

    Yes, it works alongside your vasculature; when white blood cells aren’t being deployed en masse into your bloodstream to deal with some threat, they’re waiting in the wings in the lymphatic system.

    While your blood is pumped around by your heart, lymph moves based on a variety of factors, including contractions of small specialized lymphatic muscles, the pressure gradient created by the combination of those and gravity, and the movements of your body itself.

    Here’s a larger article than we have room for, with diagrams we also don’t have room for:

    Modelling the lymphatic system

    To oversimplify it in few words for the sake of moving on: you can most of the time: think of it as an ancillary network supporting your circulatory system that unlike blood, doesn’t deal with oxygen or sugars, but does deal with a lot of other things, including:

    • water and salt balance
    • immune cells and other aspects of immune function
    • transports fats (and any fat-soluble vitamins in them) into circulation
    • cleans up stuff that gets stuck between cells
    • general detoxification

    There’s a lot that can go wrong if lymph isn’t flowing as it should

    Too much to list here, but to give an idea:

    • Arthritis and many autoimmune diseases
    • Cardiovascular disease and metabolic syndrome
    • Obesity, diabetes, and organ failure
    • Alzheimer’s and other dementias
    • Lymphadenitis, lymphangitis, and lymphedenopathy
    • Lymphomas and Hodgkin’s disease (both are types of lymphatic cancer)
    • Cancers of other kinds, because of things not being cleaned up where and when they should be

    Yikes! That’s a lot of important things for a mostly-forgotten system to be taking care of protecting us from!

    What you can do for your lymphatic system, to avoid those things!

    Happily, there are easy things we can do to give our lymph some love, such as:

    Massage therapy (and foam rolling)

    This is the go-to that many people/publications recommend. It’s good! It’s certainly not the most important thing to do, but it’s good.

    You can even use a simple gadget like this one to help move the lymph around, without needing to learn arcane massage techniques.

    Exercise (move your body!)

    This is a lot more important. The more we move our body, the more lymph moves around. The more lymph moves around today, the more easily it will move around tomorrow. A healthy constant movement of lymph throughout the lymphatic system is key to keeping everything running smoothly.

    If you pick only one kind of exercise, make it High-Intensity Interval Training (HIIT):

    How To Do HIIT (Without Wrecking Your Body)

    If for some reason you really can’t do that, just spend as much of your waking time as reasonably possible, moving, per:

    Exercise Less; Move More

    For ideas on how to do that, check out…

    No-Exercise Exercise!

    Get thee to a kitchen

    This is about getting healthy food that gives your body’s clean-up crew (the lymphatic system) an easier time of it.

    Rather than trying to “eat clean” which can be a very nebulous term and it’s often not at all clear (and/or hotly debated) what counts as “clean”, instead, stick to foods that constitute an anti-inflammatory diet:

    Eat To Beat Inflammation

    Take care!

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  • Drug companies pay doctors over A$11 million a year for travel and education. Here’s which specialties received the most

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    Drug companies are paying Australian doctors millions of dollars a year to fly to overseas conferences and meetings, give talks to other doctors, and to serve on advisory boards, our research shows.

    Our team analysed reports from major drug companies, in the first comprehensive analysis of its kind. We found drug companies paid more than A$33 million to doctors in the three years from late 2019 to late 2022 for these consultancies and expenses.

    We know this underestimates how much drug companies pay doctors as it leaves out the most common gift – food and drink – which drug companies in Australia do not declare.

    Due to COVID restrictions, the timescale we looked at included periods where doctors were likely to be travelling less and attending fewer in-person medical conferences. So we suspect current levels of drug company funding to be even higher, especially for travel.

    Monster Ztudio/Shutterstock

    What we did and what we found

    Since 2019, Medicines Australia, the trade association of the brand-name pharmaceutical industry, has published a centralised database of payments made to individual health professionals. This is the first comprehensive analysis of this database.

    We downloaded the data and matched doctors’ names with listings with the Australian Health Practitioner Regulation Agency (Ahpra). We then looked at how many doctors per medical specialty received industry payments and how much companies paid to each specialty.

    We found more than two-thirds of rheumatologists received industry payments. Rheumatologists often prescribe expensive new biologic drugs that suppress the immune system. These drugs are responsible for a substantial proportion of drug costs on the Pharmaceutical Benefits Scheme (PBS).

    The specialists who received the most funding as a group were cancer doctors (oncology/haematology specialists). They received over $6 million in payments.

    This is unsurprising given recently approved, expensive new cancer drugs. Some of these drugs are wonderful treatment advances; others offer minimal improvement in survival or quality of life.

    A 2023 study found doctors receiving industry payments were more likely to prescribe cancer treatments of low clinical value.

    Our analysis found some doctors with many small payments of a few hundred dollars. There were also instances of large individual payments.

    Why does all this matter?

    Doctors usually believe drug company promotion does not affect them. But research tells a different story. Industry payments can affect both doctors’ own prescribing decisions and those of their colleagues.

    A US study of meals provided to doctors – on average costing less than US$20 – found the more meals a doctor received, the more of the promoted drug they prescribed.

    Someone lifting a slice of pizza
    Pizza anyone? Even providing a cheap meal can influence prescribing. El Nariz/Shutterstock

    Another study found the more meals a doctor received from manufacturers of opioids (a class of strong painkillers), the more opioids they prescribed. Overprescribing played a key role in the opioid crisis in North America.

    Overall, a substantial body of research shows industry funding affects prescribing, including for drugs that are not a first choice because of poor effectiveness, safety or cost-effectiveness.

    Then there are doctors who act as “key opinion leaders” for companies. These include paid consultants who give talks to other doctors. An ex-industry employee who recruited doctors for such roles said:

    Key opinion leaders were salespeople for us, and we would routinely measure the return on our investment, by tracking prescriptions before and after their presentations […] If that speaker didn’t make the impact the company was looking for, then you wouldn’t invite them back.

    We know about payments to US doctors

    The best available evidence on the effects of pharmaceutical industry funding on prescribing comes from the US government-run program called Open Payments.

    Since 2013, all drug and device companies must report all payments over US$10 in value in any single year. Payment reports are linked to the promoted products, which allows researchers to compare doctors’ payments with their prescribing patterns.

    Analysis of this data, which involves hundreds of thousands of doctors, has indisputably shown promotional payments affect prescribing.

    Medical students on hospital grounds
    Medical students need to know about this. LightField Studios/Shutterstock

    US research also shows that doctors who had studied at medical schools that banned students receiving payments and gifts from drug companies were less likely to prescribe newer and more expensive drugs with limited evidence of benefit over existing drugs.

    In general, Australian medical faculties have weak or no restrictions on medical students seeing pharmaceutical sales representatives, receiving gifts, or attending industry-sponsored events during their clinical training. They also have no restrictions on academic staff holding consultancies with manufacturers whose products they feature in their teaching.

    So a first step to prevent undue pharmaceutical industry influence on prescribing decisions is to shelter medical students from this influence by having stronger conflict-of-interest policies, such as those mentioned above.

    A second is better guidance for individual doctors from professional organisations and regulators on the types of funding that is and is not acceptable. We believe no doctor actively involved in patient care should accept payments from a drug company for talks, international travel or consultancies.

    Third, if Medicines Australia is serious about transparency, it should require companies to list all payments – including those for food and drink – and to link health professionals’ names to their Ahpra registration numbers. This is similar to the reporting standard pharmaceutical companies follow in the US and would allow a more complete and clearer picture of what’s happening in Australia.

    Patients trust doctors to choose the best available treatments to meet their health needs, based on scientific evidence of safety and effectiveness. They don’t expect marketing to influence that choice.

    Barbara Mintzes, Professor, School of Pharmacy and Charles Perkins Centre, University of Sydney and Malcolm Forbes, Consultant psychiatrist and PhD candidate, Deakin University

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

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  • Life Lessons From A Brain Surgeon – by Dr. Rahul Jandial

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    In the category of surgeons with a “what to put on your table to stay off mine” angle, this book packs an extra punch. As well as being an experienced brain surgeon, Dr. Jandial also does a lot of cutting edge lab research too. What does this mean for us?

    This book gives, as the subtitle promises, “practical strategies for peak health and performance”—with a brain-centric bias, of course.

    From diet and nootropic supplements, to exercise and brain-training, we get a good science-based view of which ones actually work, and which don’t. The style is also very readable; Dr. Jandial is a great educator, presenting genuine scientific content with very accessible language.

    Bottom line: if you’d indeed like to look after your most important organ optimally, this book gives a lot of key pointers, without unnecessary fluff.

    Click here to check out Life Lessons From A Brain Surgeon, and may your gray matter never see the light of day!

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