13 Things Mentally Strong Couples Don’t Do – by Dr. Amy Morin
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The saying “happy wife; happy life” indeed goes regardless of gender. One can have every other happiness, but if there’s relational trouble, it brings everything else down.
This book is not intended, however, only for people whose relationships are one couple’s therapy session away from divorce. Rather, it’s intended as a preventative. Because, in this as in every other aspect of health, prevention is better than cure!
It is the sign of a strong couple to be proactive about the health of the relationship, and work together to build and reinforce things along the way.
The style of this book is very accessible pop-science, but the author speaks from a strong professional background in social work, psychology, and psychotherapy, and it shows.
Bottom line: if you’d like to strengthen your relationship skills, this book gives 13 great ways to do that.
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Calisthenics for Beginners – by Matt Schifferle
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For those who are curious to take up calisthenics, for its famed benefit to many kinds of health, this is a great starter-book.
First, what kind of benefits can we expect? Lots, but most critically:
- Greater mobility (as a wide range of movements is practiced, some of them stretchy)
- Cardiovascular fitness (calisthenics can be performed as a form of High Intensity Impact Training, HIIT)
- Improved muscle-tone (because these are bodyweight strength-training exercises—have you seen a gymnast’s body?)
- Denser bones (strong muscles can’t be built on weak bones, so the body compensates by strengthening them)
A lot of the other benefits stem from those, ranging from reduced risk of stroke, diabetes, heart disease, osteoporosis, etc, to improved mood, more energy, better sleep, and generally all things that come with a decent, rounded, exercise regime.
Schifferle explains not just the exercises, but also the principles, so that we understand what we’re doing and why. Understanding improves motivation, adherence, and—often—form. Exercise diagrams are clear, and have active muscle-groups highlighted and color-coded for extra clarity.
As well as explaining exercises individually, he includes three programs, increasing in intensity. He also offers adjustments to make exercises easier or more challenging, depending on the current condition of your body.
The book’s not without its limitations—it may be a little male-centric for some readers, for instance—but all in all, it’s a very strong introduction to calisthenics… Enough to get anyone up and running, so to speak!
Get started with “Calisthenics for Beginners” from Amazon today!
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Infections Here, Infections There…
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This week in health news, let’s take a look at infections outside and in, and how to walk away from it all (in a good way):
The bird that flu away
This one cannot be described as good news. Basically, bird flu is now already epidemic amongst cows in the US, with 845 herds (not 845 cows; 845 herds) testing positive across 16 states. The US Department of Agriculture earlier this month announced a federal order to test milk nationwide. Researchers welcomed the news, but said it should have happened months ago—before the virus was so entrenched. It currently has a fatality rate of 2–5% in cows; we don’t have enough data to reasonably talk about its fatality rate in humans—yet.
❝It’s disheartening to see so many of the same failures that emerged during the COVID-19 crisis re-emerge❞
~ Tom Bollyky, director of the Global Health Program at the Council on Foreign Relations
Read in full: How America lost control of the bird flu, setting the stage for another pandemic
Related: Cows’ Milk, Bird Flu, & You
Alzheimer’s from the gut upwards
Alzheimer’s is generally thought of as being a purely brain thing, but there’s a link between a [specific] chronic gut infection, and the development of Alzheimer’s disease. This infection is called human cytomegalovirus, or HCMV for short, and usually we’ve all been exposed to it by young adulthood. However, for some people, it lingers in an active state in the gut, wherefrom it may travel to the brain via the vagus nerve “gut-brain highway”. And once there, well, you can guess the rest:
Read in full: The surprising role of gut infection in Alzheimer’s disease
Related: How To Reduce Your Alzheimer’s Risk
Walking back to happiness
Analyzing data from 96,138 adults around the world, showed that more steps meant less depression for participants.
You may be thinking “well yes, depressed people walk less”, but more specifically, increases in activity showed increases in anti-depressive benefits, with even small incremental increases showing correspondingly incremental benefits. Specifically, each additional 1,000 steps per day corresponded to a 9% reduction in depression:
Read in full: Higher daily step counts associated with fewer depressive symptoms
Related: Walking… Better.
Take care!
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Understanding and Responding to Self-Harm – by Dr. Allan House
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Whether it’s yourself, or (statistically much more likely) a loved one, it’s common to be faced with the deeply unpleasant reality of self-harm. This is a case where most definitely, “forewarned is forearmed”.
Dr. House covers not just the “what” and “why” of self-harm, but also the differences between suicidal and non-suicidal self-harm, as well as the impulsive and the planned.
Stylistically, the book is well-written, well-edited, and well-formatted. All this makes for easy reading and efficient learning.
Much of the book is, of course, given over to how to help in cases of self-harm. More specifically: how to approach things with both seriousness and compassion, and how to help in a way that doesn’t create undue pressure.
Because, as Dr. House explains and illustrates, a lot of well-meaning people end up causing more harm, by their botched attempts to help.
This book looks to avoid such tragedies.
Bottom line: if you’d rather know these things now, instead of wishing you’d known later, then this book is the one-stop guide it claims to be.
Click here to check out Understanding and Responding to Self-Harm, and be prepared!
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Gentler Hair Health Options
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Hair, Gently
We have previously talked about the medicinal options for combatting the thinning hair that comes with age especially for men, but also for a lot of women. You can read about those medicinal options here:
Hair-Loss Remedies, By Science
We also did a whole supplement spotlight research review for saw palmetto! You can read about how that might help you keep your hair present and correct, here:
One Man’s Saw Palmetto Is Another Woman’s Serenoa Repens
Today we’re going to talk options that are less “heavy guns”, and/but still very useful.
Supplementation
First, the obvious. Taking vitamins and minerals, especially biotin, can help a lot. This writer takes 10,000µg (that’s micrograms, not milligrams!) biotin gummies, similar to this example product on Amazon (except mine also has other vitamins and minerals in, but the exact product doesn’t seem to be available on Amazon).
When thinking “what vitamins and minerals help hair?”, honestly, it’s most of them. So, focus on the ones that count for the most (usually: biotin and zinc), and then cover your bases for the rest with good diet and additional supplementation if you wish.
Caffeine (topical)
It may feel silly, giving one’s hair a stimulant, but topical caffeine application really does work to stimulate hair growth. And not “just a little help”, either:
❝Specifically, 0.2% topical caffeine-based solutions are typically safe with very minimal adverse effects for long-term treatment of AGA, and they are not inferior to topical 5% minoxidil therapy❞
(AGA = Androgenic Alopecia)
Argan oil
As with coconut oil, argan oil is great on hair. It won’t do a thing to improve hair growth or decrease hair shedding, but it will help you hair stay moisturized and thus reduce breakage—thus, may not be relevant for everyone, but for those of us with hair long enough to brush, it’s important.
Bonus: get an argan oil based hair serum that also contains keratin (the protein used to make hair), as this helps strengthen the hair too.
Here’s an example product on Amazon
Silk pillowcases
Or a silk hair bonnet to sleep in! They both do the same thing, which is prevent damaging the hair in one’s sleep by reducing the friction that it may have when moving/turning against the pillow in one’s sleep.
- Pros of the bonnet: if you have lots of hair and a partner in bed with you, your hair need not be in their face, and you also won’t get it caught under you or them.
- Pros of the pillowcase: you don’t have to wear a bonnet
Both are also used widely by people without hair loss issues, but with easily damaged and/or tangled hair—Black people especially with 3C or tighter curls in particular often benefit from this. Other people whose hair is curly and/or gray also stand to gain a lot.
Here are Amazon example products of a silk pillowcase (it’s expensive, but worth it) and a silk bonnet, respectively
Want to read more?
You might like this article:
From straight to curly, thick to thin: here’s how hormones and chemotherapy can change your hair
Take care!
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Feel Better In 5 – by Dr. Rangan Chatterjee
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We’ve featured Dr. Rangan Chatterjee before, and here’s a great book of his.
The premise is a realistic twist on a classic, the classic being “such-and-such, in just 5 minutes per day!”
In this case, Dr. Chatterjee offers many lifestyle interventions that each take just 5 minutes, with the idea that you implement 3 of them per day (your choice which and when), and thus gradually build up healthy habits. Of course, once things take as habits, you’ll start adding in more, and before you know it, half your lifestyle has changed for the better.
Which, you may be thinking “my lifestyle’s not that bad”, but if you improve the health outcomes of, say, 20 areas of your life by just a few percent each, you know much better health that adds up to? We’ll give you a clue: it doesn’t add up, it compounds, because each improves the other too, for no part of the body works entirely in isolation.
And Dr. Chatterjee does tackle the body systematically, by the way; interventions for the gut, heart, brain, and so on.
As for what these interventions look like; it is very varied. One might be a physical exercise; another, a mental exercise; another, a “make this health 5-minute thing in the kitchen”, etc, etc.
Bottom line: this is the most supremely easy of easy-ins to healthier living, whatever your starting point—because even if you’re doing half of these interventions, chances are you aren’t doing the other half, and the idea is to pick and choose how and when you adopt them in any case, just picking three 5-minute interventions each day with no restrictions. In short, a lot of value to had here when it comes to real changes to one’s serious measurable health.
Click here to check out Feel Better In 5, and indeed feel better in 5!
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Could ADHD drugs reduce the risk of early death? Unpacking the findings from a new Swedish study
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Attention-deficit hyperactivity disorder (ADHD) can have a considerable impact on the day-to-day functioning and overall wellbeing of people affected. It causes a variety of symptoms including difficulty focusing, impulsivity and hyperactivity.
For many, a diagnosis of ADHD, whether in childhood or adulthood, is life changing. It means finally having an explanation for these challenges, and opens up the opportunity for treatment, including medication.
Although ADHD medications can cause side effects, they generally improve symptoms for people with the disorder, and thereby can significantly boost quality of life.
Now a new study has found being treated for ADHD with medication reduces the risk of early death for people with the disorder. But what can we make of these findings?
A large study from Sweden
The study, published this week in JAMA (the prestigious journal of the American Medical Association), was a large cohort study of 148,578 people diagnosed with ADHD in Sweden. It included both adults and children.
In a cohort study, a group of people who share a common characteristic (in this case a diagnosis of ADHD) are followed over time to see how many develop a particular health outcome of interest (in this case the outcome was death).
For this study the researchers calculated the mortality rate over a two-year follow up period for those whose ADHD was treated with medication (a group of around 84,000 people) alongside those whose ADHD was not treated with medication (around 64,000 people). The team then determined if there were any differences between the two groups.
What did the results show?
The study found people who were diagnosed and treated for ADHD had a 19% reduced risk of death from any cause over the two years they were tracked, compared with those who were diagnosed but not treated.
In understanding this result, it’s important – and interesting – to look at the causes of death. The authors separately analysed deaths due to natural causes (physical medical conditions) and deaths due to unnatural causes (for example, unintentional injuries, suicide, or accidental poisonings).
The key result is that while no significant difference was seen between the two groups when examining natural causes of death, the authors found a significant difference for deaths due to unnatural causes.
So what’s going on?
Previous studies have suggested ADHD is associated with an increased risk of premature death from unnatural causes, such as injury and poisoning.
On a related note, earlier studies have also suggested taking ADHD medicines may reduce premature deaths. So while this is not the first study to suggest this association, the authors note previous studies addressing this link have generated mixed results and have had significant limitations.
In this new study, the authors suggest the reduction in deaths from unnatural causes could be because taking medication alleviates some of the ADHD symptoms responsible for poor outcomes – for example, improving impulse control and decision-making. They note this could reduce fatal accidents.
The authors cite a number of studies that support this hypothesis, including research showing ADHD medications may prevent the onset of mood, anxiety and substance use disorders, and lower the risk of accidents and criminality. All this could reasonably be expected to lower the rate of unnatural deaths.
Strengths and limitations
Scandinavian countries have well-maintained national registries that collect information on various aspects of citizens’ lives, including their health. This allows researchers to conduct excellent population-based studies.
Along with its robust study design and high-quality data, another strength of this study is its size. The large number of participants – almost 150,000 – gives us confidence the findings were not due to chance.
The fact this study examined both children and adults is another strength. Previous research relating to ADHD has often focused primarily on children.
One of the important limitations of this study acknowledged by the authors is that it was observational. Observational studies are where the researchers observe and analyse naturally occurring phenomena without intervening in the lives of the study participants (unlike randomised controlled trials).
The limitation in all observational research is the issue of confounding. This means we cannot be completely sure the differences between the two groups observed were not either partially or entirely due to some other factor apart from taking medication.
Specifically, it’s possible lifestyle factors or other ADHD treatments such as psychological counselling or social support may have influenced the mortality rates in the groups studied.
Another possible limitation is the relatively short follow-up period. What the results would show if participants were followed up for longer is an interesting question, and could be addressed in future research.
What are the implications?
Despite some limitations, this study adds to the evidence that diagnosis and treatment for ADHD can make a profound difference to people’s lives. As well as alleviating symptoms of the disorder, this study supports the idea ADHD medication reduces the risk of premature death.
Ultimately, this highlights the importance of diagnosing ADHD early so the appropriate treatment can be given. It also contributes to the body of evidence indicating the need to improve access to mental health care and support more broadly.
Hassan Vally, Associate Professor, Epidemiology, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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