5 Self-Care Trends That Are Actually Ruining Your Mental Health

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Ok, some of these are trends; some are more perennial to human nature. For example, while asceticism is not a new idea, the “dopamine detox” is, and “bed rotting” is not a trend that this writer has seen recommended anywhere, but on the other hand, there are medieval illustrations of it—there was no Netflix in sight in the medieval illustrations, but perhaps a label diagnosing it as “melancholy”, for example.

So without further ado, here are five things to not do…

Don’t fall into these traps

The 5 things to watch out for are:

  1. Toxic positivity: constantly promoting positivity regardless of the reality of a situation can shame or invalidate genuine emotions, preventing people from processing their real feelings and leading to negative mental health outcomes—especially if it involves a “head in sand” approach to external problems as well as internal ones (because then those problems will never actually get dealt with).
  2. Self-indulgence: excessive focus on personal desires can make you more self-centered, less disciplined, and ultimately dissatisfied, which hinders personal growth and mental wellness.
  3. Bed rotting: spending prolonged time in bed for relaxation or entertainment can decrease motivation, productivity, and lead to (or worsen) depression rather than promoting genuine rest and rejuvenation.
  4. Dopamine detox: abstaining from pleasurable activities to “reset” the brain simply does not work and can lead to loneliness, boredom, and worsen mental health, especially when done excessively.
  5. Over-reliance on self-help: consuming too much self-help content or relying on material possessions for well-being can lead to information overload, unrealistic expectations, and the constant need for self-fixing, rather than fostering self-acceptance and authentic growth. Useful self-help can be like taking your car in for maintenance—counterproductive self-help is more like having your car always in for maintenance and never actually on the road.

For more on all of these, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read, and yes these are pretty much one-for-one with the 5 items above, doing a deeper dive into each in turn,

  1. How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
  2. Self-Care That’s Not Just Self-Indulgence
  3. The Mental Health First-Aid That You’ll Hopefully Never Need
  4. The Dopamine Myth
  5. Behavioral Activation Against Depression & Anxiety

Take care!

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  • People are getting costly stem cell injections for knee osteoarthritis. But we don’t know if they work

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    More than 500 million people around the world live with osteoarthritis. The knee is affected more often than any other joint, with symptoms (such as pain, stiffness and reduced movement) affecting work, sleep, sport and daily activities.

    Knee osteoarthritis is often thought of as thinning of the protective layer of cartilage within the joint. But we now understand it affects all the structures of the joint, including the bones, muscles and nerve endings.

    While there are things that can be done to manage the symptoms of knee osteoarthritis, there is no cure, and many people experience persistent pain. As a result, an opportunity exists for as yet unproven treatments to enter the market, often before regulatory safeguards can be put in place.

    Stem cell injections are one such treatment. A new review my colleagues and I published this week finds that evidence of their benefits and harms remains elusive.

    Marinesea/Shutterstock

    Stem cell treatments

    Stem cells are already established as treatments for some diseases – mostly disorders of the blood, bone marrow or immune system – which has led to suggestions they could be used for a much wider array of conditions.

    Stem cells have been touted as promising treatments for osteoarthritis because they have special properties which allow them to replicate and develop into the mature healthy cells that make up our body’s organs and other tissues, including cartilage.

    Stem cell treatments for osteoarthritis generally involve taking a sample of tissue from a site that is rich in stem cells (such as bone marrow or fat), treating it to increase the number of stem cells, then injecting it into the joint.

    The hope is that if the right type of stem cells can be introduced into an osteoarthritic joint in the right way and at the right time, they may help to repair damaged structures in the joint, or have other effects such as reducing inflammation.

    But no matter how convincing the theory, we need good evidence for effectiveness and safety before a new therapy is adopted into practice.

    An illustration of an injection and a knee joint.
    Stem cells have been touted as promising treatments for osteoarthritis. But what does the evidence say? crystal light/Shutterstock

    Stem cell injections have not been approved by Australia’s Therapeutic Goods Administration for the treatment of osteoarthritis. Nonetheless, some clinics in Australia and around the world still offer them.

    Because of the regulatory restrictions, we don’t have reliable numbers on how many procedures are being done.

    They’re not covered by Medicare, so the procedure can cost the consumer thousands of dollars.

    And, as with any invasive procedure, both the harvest of stem cells and the joint injection procedure may carry the potential for harm, such as infection.

    What we found

    Our new review, published by the independent, international group the Cochrane Collaboration, looks at all 25 randomised trials of stem cell injections for knee osteoarthritis that have been conducted worldwide to date. Collectively, these studies involved 1,341 participants.

    We found stem cell injections may slightly improve pain and function compared with a placebo injection, but the size of the improvement may be too small for the patient to notice.

    The evidence isn’t strong enough to determine whether there is any improvement in quality of life following a stem cell injection, whether cartilage regrows, or to estimate the risk of harm.

    This means we can’t confidently say yet whether any improvement that might follow a stem cell injection is worth the risk (or the cost).

    A woman sitting outside clutching her knee in pain.
    Osteoarthritis of the knee is the most common type of osteoarthritis. michaelheim/Shutterstock

    Hope or hype?

    It’s not surprising we invest hope in finding a transformative treatment for such a common and disabling condition. Belief in the benefits of stem cells is widespread – more than three-quarters of Americans believe stem cells can relieve arthritis pain and more than half believe this treatment to be curative.

    But what happens if a new treatment is introduced to practice before it has been clearly proven to be safe and effective?

    The use of an unproven, invasive therapy is not just associated with the risks of the intervention itself. Even if the treatment were harmless, there is the risk of unnecessary cost, inconvenience, and a missed opportunity for the patient to use existing therapies that are known to be effective.

    What’s more, if we need to play catch-up to try to establish an evidence base for a treatment that’s already in practice, we risk diverting scarce research resources towards a therapy that may not prove to be effective, simply because the genie is out of the bottle.

    A senior man lying down while a physiotherapist examines his knee.
    There are some ways to manage the symptoms of knee osteoarthritis. PeopleImages.com – Yuri A/Shutterstock

    Working towards a clearer answer

    Several more large clinical trials are currently underway, and should increase our understanding of whether stem cell injections are safe and effective for knee osteoarthritis.

    Our review incorporates “living evidence”. This means we will continue to add the results of new trials as soon as they’re published, so the review is always up to date, and offers a comprehensive and trustworthy summary to help people with osteoarthritis and their health-care providers to make informed decisions.

    In the meantime, there are a number of evidence-based treatment options. Non-drug treatments such as physiotherapy, regular exercise, maintaining a healthy weight, and cognitive behavioural therapy can be more effective than you think. Anti-inflammatory and pain medications can also play a supporting role.

    Importantly, it’s not inevitable that osteoarthritic joints get worse with time. So, even though joint replacement surgery is often highly effective, it’s the last resort and fortunately, many people never need to take this step.

    Samuel Whittle, ANZMUSC Practitioner Fellow, Monash University

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

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  • Darwin’s Bed Rest: Worthwhile Idea?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝I recall that Charles Darwin (of Evolution fame) used to spend a day a month in bed in order to maintain his physical and psychological equilibrium. Do you see merit in the idea?❞

    Well, it certainly sounds wonderful! Granted, it may depend on what you do in bed :p

    Descartes did a lot of his work from bed (and also a surprising amount of it while hiding in an oven, but that’s another story), which was probably not so good for the health.

    As for Darwin, his health was terrible in quite a lot of ways, so he may not be a great model.

    However! Certainly taking a break is well-established as an important and healthful practice:

    How To Rest More Efficiently (Yes, Really)

    ❝I don’t like to admit it but I am getting old. Recently, I had my first “fall” (ominous word!) I was walking across some wet decking and, before I knew what had happened, my feet were shooting forwards, and I crashed to the ground. Luckily I wasn’t seriously damaged. But I was wondering whether you can give us some advice about how best to fall. Maybe there are some good videos on the subject? I would like to be able to practice falling so that it doesn’t come as such a shock when it happens!❞

    This writer has totally done the same! You might like our recent main feature on the topic:

    Fall Special

    …if you’ll pardon the pun

    Enjoy!

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  • 100 No-Equipment Workouts – by Neila Rey

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    For those of us who for whatever reason prefer to exercise at home rather than at the gym, we must make do with what exercise equipment we can reasonably install in our homes. This book deals with that from the ground upwards—literally!

    If you have a few square meters of floorspace (and a ceiling that’s not too low, for exercises that involve any kind of jumping), then all 100 of these zero-equipment exercises are at-home options.

    As to what kinds of exercises they are, they each marked as being one or both of “cardio” and “strength”.

    They’re also marked as being of “difficulty level” 1, 2, or 3, so that someone who hasn’t exercised in a while (or hasn’t exercised like this at all), can know where best to start, and how best to progress.

    The exercises come with clear explanations in the text, and clear line-drawing illustrations of how to do each exercise. Really, they could not be clearer; this is top quality pragmatism, and reads like a military manual.

    Bottom line: whatever your strength and fitness goals, this book can see you well on your way to them (if not outright get you there already in many cases). It’s also an excellent “all-rounder” for full-body workouts.

    Click here to check out 100 No-Equipment Workouts, and find the joy and freedom in not needing anything at all for full-body training!

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  • What Most People Don’t Know About Blood Pressure

    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.

    Do you know the symptoms of high blood pressure?

    Challenge yourself: take a moment to list them in your head / count them on your fingers, and then scroll down to see what you got right!

    👇

    This way

    👇

    Keep going

    👇

    All the way

    👇

    Nearly there

    👇

    Drumroll please

    👇

    The answer is…

    No, you don’t know the symptoms of high blood pressure 😉

    But don’t worry, nobody else does, either:

    ❝High blood pressure usually has no warning signs or symptoms, and many people do not know they have it.

    Measuring your blood pressure is the only way to know whether you have high blood pressure.❞

    Source: CDC | About High Blood Pressure

    And, that’s a critical thing that most people don’t know about high blood pressure—in the sense of: most people don’t know that it has no symptoms.

    Which is a problem, because it means that often the first people learn about it is when they sustain some vascular injury as a result (stroke, heart attack, kidney disease, etc).

    And, about that kidney disease?

    • Good news: the human body can function for a fair while on a kidney that’s been reduced to a fraction of its functionality
    • Bad news: that’s very bad for you and simply means you now have a second serious problem of which you’re unaware

    For more on this, check out: Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How)

    And for what to do about it: Keeping Your Kidneys Healthy (Far More Than Just Hydration)

    Most people also don’t know what high blood pressure is

    Well, they know it conceptually, but not numerically—based on a US survey that found, in answer to a multiple choice question on the topic:

    • 25% believed that anything under 140/90 was fine
    • 18% considered 130/90 to be the threshold
    • 16% thought it was 140/80
    • 13% got it right, at 130/80

    Read in full: Most Americans cannot identify what counts as high blood pressure

    In the same survey, by the way, only 39% knew that high blood pressure has no symptoms.

    However, that 130/80 threshold for high blood pressure doesn’t mean that 129/79 is fine.

    120/79, for example counts as elevated blood pressure.

    Rather than take up undue space here, we’ll mention that you should aim for under 120/80, and for the rest, we’ll just quickly link to…

    Blood Pressure Readings Explained (With A Colorful Chart)

    More details of specifics, at:

    Hypotension | Normal | Elevated | Stage 1 | Stage 2 | Danger zone

    And as for how to measure it yourself without getting it wrong, check out:

    Wrong Arm Position = Wrong Measurement Of Blood Pressure (Here’s How To Get It Right)

    How to lower it

    We wrote a main feature on this before, because a lot of people focus on the wrong thing:

    Hypertension: Factors Far More Relevant Than Salt

    If you’re already taking care of those things, and want to really optimize your blood-pressure-lowering efforts, check out:

    What is the best workout to lower your blood pressure? ← counterintuitively, it’s isometric exercises (i.e. exercises where you hold a position without moving, such as wall sits or abdominal planks)

    And if you are perchance a postmenopausal woman, there may be an extra reason to enjoy mangos specifically:

    Short-Term Cardiometabolic Response to Mango Intake in Postmenopausal Women

    Enjoy!

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  • Orange vs Pear – Which is Healthier?

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    Our Verdict

    When comparing orange to pear, we picked the orange.

    Why?

    In terms of macros, the numbers are too close to call, to the point that having slightly different rain or soil could swing it either way, so we’re calling this round a tie, and let’s simply note that they’re both good sources of fiber.

    In the category of vitamins, however, oranges have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and E, while pears have more of vitamin K, so that’s an easy win for oranges.

    Looking at minerals, oranges have more calcium, magnesium, phosphorus, potassium, and selenium, while pears have more copper, iron, manganese, and zinc, yielding to oranges a more marginal 5:4 win here.

    In other considerations, oranges are higher in polyphenols, especially flavonoids, so that’s another point in oranges’ favor.

    Adding up the sections makes for a clear overall win for oranges, but by all means do enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Are You Getting The Right Kinds Of Flavonoids?

    Enjoy!

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  • Inheritance – by Dr. Sharon Moalem

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    We know genes make a big difference to a lot about us, but how much? And, the genes we have, we’re stuck with, right?

    Dr. Sharon Moalem shines a bright light into some of the often-shadowier nooks and crannies of our genetics, covering such topics as:

    • How much can (and can’t) be predicted from our parents’ genes—even when it comes to genetic traits that both parents have, and Gregor Mendel himself would (incorrectly) think obvious
    • How even something so seemingly simple and clear as genetic sex, very definitely isn’t
    • How traumatic life events can cause epigenetic changes that will scar us for generations to come
    • How we can use our genetic information to look after our health much better
    • How our life choices can work with, or overcome, the hand we got dealt in terms of genes

    The style of the book is conversational, down to how there’s a lot of “I” and “you” in here, and the casual style belies the heavy, sharp, up-to-date science contained within.

    Bottom line: if you’d like insight into the weird and wonderful nuances of genetics as found in this real, messy, perfectly chaotic world, this book is an excellent choice.

    Click here to check out Inheritance, and learn more about yours!

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