5 Steps To Quit Sugar Easily

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Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?

Step by step

Dr. Mike Hansen recommends the following steps:

  • Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
  • Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
  • Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
  • Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
  • Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.

For more on each of these, enjoy:

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

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    • Do You Know These 10 Common Ovarian Cancer Symptoms?

      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.

      It’s better to know in advance:

      Things you may need to know

      The symptoms listed in the video are:

      1. Abdominal bloating: persistent bloating due to fluid buildup, often mistaken for overeating or weight gain.
      2. Pelvic or abdominal pain: continuous pain in the lower abdomen or pelvis, unrelated to menstruation.
      3. Difficulty eating or feeling full quickly: loss of appetite or feeling full after eating only a small amount.
      4. Urgent or frequent urination: increased need to urinate due to tumor pressure on the bladder.
      5. Unexplained weight loss: sudden weight loss without changes in diet or exercise (this goes for cancer in general, of course).
      6. Fatigue: extreme tiredness that doesn’t improve with rest, possibly linked to anemia.
      7. Back pain: persistent lower back pain due to tumor pressure or fluid buildup.
      8. Changes in bowel habits: unexplained constipation, diarrhea, or a feeling of incomplete bowel movements.
      9. Menstrual changes: irregular, heavier, lighter, or missed periods in premenopausal women.
      10. Pain during intercourse: discomfort or deep pelvic pain during or after vaginal sex—often overlooked!

      Of course, some of those things can be caused by many things, but it’s worth getting it checked out, especially if you have a cluster of them together. Even if it’s not ovarian cancer (and hopefully it won’t be), having multiple things from this list certainly means that “something wrong is not right” in any case.

      For those who remember better from videos than what you read, enjoy:

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

      Want to learn more?

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      Stop Cancer 20 Years Ago

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    • Hope: A research-based explainer

      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.

      This year, more than 60 countries, representing more than 4 billion people, will hold major elections. News headlines already are reporting that voters are hanging on to hope. When things get tough or don’t go our way, we’re told to hang on to hope. HOPE was the only word printed on President Barack Obama’s iconic campaign poster in 2008.

      Research on hope has flourished only in recent decades. There’s now a growing recognition that hope has a role in physical, social, and mental health outcomes, including promoting resilience. As we embark on a challenging year of news, it’s important for journalists to learn about hope.

      So what is hope? And what does the research say about it?

      Merriam-Webster defines hope as a “desire accompanied by expectation of or belief in fulfillment.” This definition highlights the two basic dimensions of hope: a desire and a belief in the possibility of attaining that desire.

      Hope is not Pollyannaish optimism, writes psychologist Everett Worthington in a 2020 article for The Conversation. “Instead, hope is a motivation to persevere toward a goal or end state, even if we’re skeptical that a positive outcome is likely.”

      There are several scientific theories about hope.

      One of the first, and most well-known, theories on hope was introduced in 1991 by American psychologist Charles R. Snyder.

      In a paper published in the Journal of Personality and Social Psychology, Snyder defined hope as a cognitive trait centered on the pursuit of goals and built on two components: a sense of agency in achieving a goal, and a perceived ability to create pathways to achieve that goal. He defined hope as something individualistic.

      Snyder also introduced the Hope Scale, which continues to be used today, as a way to measure hope. He suggested that some people have higher levels of hope than others and there seem to be benefits to being more hopeful.

      “For example, we would expect that higher as compared with lower hope people are more likely to have a healthy lifestyle, to avoid life crises, and to cope better with stressors when they are encountered,” they write.

      Others have suggested broader definitions.

      In 1992, Kaye Herth, a professor of nursing and a scholar on hope, defined hope as “a multidimensional dynamic life force characterized by a confident yet uncertain expectation of achieving good, which to the hoping person, is realistically possible and personally significant.” Herth also developed the Herth Hope Index, which is used in various settings, including clinical practice and research.

      More recently, others have offered an even broader definition of hope.

      Anthony Scioli, a clinical psychologist and author of several books on hope, defines hope “as an emotion with spiritual dimensions,” in a 2023 review published in Current Opinion in Psychology. “Hope is best viewed as an ameliorating emotion, designed to fill the liminal space between need and reality.”

      Hope is also nuanced.

      “Our hopes may be active or passive, patient or critical, private or collective, grounded in the evidence or resolute in spite of it, socially conservative or socially transformative,” writes Darren Webb in a 2007 study published in History of the Human Sciences. “We all hope, but we experience this most human of all mental feelings in a variety of modes.”

      To be sure, a few studies have shown that hope can have negative outcomes in certain populations and situations. For example, one study highlighted in the research roundup below finds that Black college students who had higher levels of hope experienced more stress due to racial discrimination compared with Black students who had lower levels of hope.

      Today, hope is one of the most well-studied constructs within the field of positive psychology, according to the journal Current Opinion in Psychology, which dedicated its August 2023 issue to the subject. (Positive psychology is a branch of psychology focused on characters and behaviors that allow people to flourish.)

      We’ve gathered several studies below to help you think more deeply about hope and recognize its role in your everyday lives.

      Research roundup

      The Role of Hope in Subsequent Health and Well-Being For Older Adults: An Outcome-Wide Longitudinal Approach
      Katelyn N.G. Long, et al. Global Epidemiology, November 2020.

      The study: To explore the potential public health implications of hope, researchers examine the relationship between hope and physical, behavioral and psychosocial outcomes in 12,998 older adults in the U.S. with a mean age of 66.

      Researchers note that most investigations on hope have focused on psychological and social well-being outcomes and less attention has been paid to its impact on physical and behavioral health, particularly among older adults.

      The findings: Results show a positive association between an increased sense of hope and a variety of behavioral and psychosocial outcomes, such as fewer sleep problems, more physical activity, optimism and satisfaction with life. However, there wasn’t a clear association between hope and all physical health outcomes. For instance, hope was associated with a reduced number of chronic conditions, but not with stroke, diabetes and hypertension.

      The takeaway: “The later stages of life are often defined by loss: the loss of health, loved ones, social support networks, independence, and (eventually) loss of life itself,” the authors write. “Our results suggest that standard public health promotion activities, which often focus solely on physical health, might be expanded to include a wider range of factors that may lead to gains in hope. For example, alongside community-based health and nutrition programs aimed at reducing chronic conditions like hypertension, programs that help strengthen marital relations (e.g., closeness with a spouse), provide opportunities to volunteer, help lower anxiety, or increase connection with friends may potentially increase levels of hope, which in turn, may improve levels of health and well-being in a variety of domains.”

      Associated Factors of Hope in Cancer Patients During Treatment: A Systematic Literature Review
      Corine Nierop-van Baalen, Maria Grypdonck, Ann van Hecke and Sofie Verhaeghe. Journal of Advanced Nursing, March 2020.

      The study: The authors review 33 studies, written in English or Dutch and published in the past decade, on the relationship between hope and the quality of life and well-being of patients with cancer. Studies have shown that many cancer patients respond to their diagnosis by nurturing hope, while many health professionals feel uneasy when patients’ hopes go far beyond their prognosis, the authors write.

      The findings: Quality of life, social support and spiritual well-being were positively associated with hope, as measured with various scales. Whereas symptoms, psychological distress and depression had a negative association with hope. Hope didn’t seem to be affected by the type or stage of cancer or the patient’s demographics.

      The takeaway: “Hope seems to be a process that is determined by a person’s inner being rather than influenced from the outside,” the authors write. “These factors are typically given meaning by the patients themselves. Social support, for example, is not about how many patients experience support, but that this support has real meaning for them.”

      Characterizing Hope: An Interdisciplinary Overview of the Characteristics of Hope
      Emma Pleeging, Job van Exel and Martijn Burger. Applied Research in Quality of Life, September 2021.

      The study: This systematic review provides an overview of the concept of hope based on 66 academic papers in ten academic fields, including economics and business studies, environmental studies, health studies, history, humanities, philosophy, political science, psychology, social science, theology and youth studies, resulting in seven themes and 41 sub-themes.

      The findings: The authors boil down their findings to seven components: internal and external sources, the individual and social experience of hope, internal and external effects, and the object of hope, which can be “just about anything we can imagine,” the authors write.

      The takeaway: “An important implication of these results lies in the way hope is measured in applied and scientific research,” researchers write. “When measuring hope or developing instruments to measure it, researchers could be well-advised to take note of the broader understanding of the topic, to prevent that important characteristics might be overlooked.”

      Revisiting the Paradox of Hope: The Role of Discrimination Among First-Year Black College Students
      Ryon C. McDermott, et al. Journal of Counseling Psychology, March 2020.

      The study: Researchers examine the moderating effects of hope on the association between experiencing racial discrimination, stress and academic well-being among 203 first-year U.S. Black college students. They build on a small body of evidence that suggests high levels of hope might have a negative effect on Black college students who experience racial discrimination.

      The authors use data gathered as part of an annual paper-and-pencil survey of first-year college students at a university on the Gulf Coast, which the study doesn’t identify.

      The findings: Researchers find that Black students who had higher levels of hope experienced more stress due to racial discrimination compared with students who had lower levels of hope. On the other hand, Black students with low levels of hope may be less likely to experience stress when they encounter discrimination.

      Meanwhile, Black students who had high levels of hope were more successful in academic integration — which researchers define as satisfaction with and integration into the academic aspects of college life — despite facing discrimination. But low levels of hope had a negative impact on students’ academic well-being.

      “The present study found evidence that a core construct in positive psychology, hope, may not always protect Black students from experiencing the psychological sting of discrimination, but it was still beneficial to their academic well-being,” the authors write.

      The takeaway: “Our findings also highlight an urgent need to reduce discrimination on college campuses,” the researchers write. “Reducing discrimination could help Black students (and other racial minorities) avoid additional stress, as well as help them realize the full psychological and academic benefits of having high levels of hope.”

      Additional reading

      Hope Across Cultural Groups Lisa M. Edwards and Kat McConnell. Current Opinion in Psychology, February 2023.

      The Psychology of Hope: A Diagnostic and Prescriptive Account Anthony Scioli. “Historical and Multidisciplinary Perspectives on Hope,” July 2020.

      Hope Theory: Rainbows in the Mind C.R. Snyder. Psychological Inquiry, 2002

      This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.

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    • Celeriac vs Celery – Which is Healthier?

      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.

      Our Verdict

      When comparing celeriac to celery, we picked the celeriac.

      Why?

      Yes, these are essentially the same plant, but there are important nutritional differences:

      In terms of macros, celeriac has more than 2x the protein, and slightly more carbs and fiber. Both are very low glycemic index, so the higher protein and fiber makes celeriac the winner in this category.

      In the category of vitamins, celeriac has more of vitamins B1, B3, B5, B6, C, E, K, and choline, while celery has more of vitamins A and B9. An easy win for celeriac.

      When it comes to minerals, celeriac has more copper, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while celery is not higher in any minerals. Another obvious win for celeriac.

      Adding these sections up makes for a clear overall win for celeriac, but by all means enjoy either or both!

      Want to learn more?

      You might like to read:

      What’s Your Plant Diversity Score?

      Take care!

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    Related Posts

      • Fascia Hopping: The Powerful Over-50 Exercise You’re Probably Not Doing

        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.

        A 62-year-old man reported feeling 10 years younger after just 8 days of fascia hopping. Now, anecdote ≠ data, but it seems worth investigating:

        Let’s hop straight to it

        Fascia is the web-like layer of connective tissue that divides your muscles and organs from each other. It simultaneously holds some stuff in place, and allows other parts to glide over each other with minimal friction.

        At least, that’s what it’s supposed to do.

        Like any body part, it can go wrong. And like any body part, it needs maintenance. In fascia’s case, the maintenance is to keep it slippy where it should be slippy and grippy where it should be grippy.

        Here’s an exercise series for that, as described/shown in the video:

        Prepping the fascia:

        • Align posture: head lifted, shoulders down.
        • Stretch fascia in all directions (up-down, left-right).
        • Maintain a “fascia wetsuit” concept—taut but not unduly tense.

        Springboard feet setup:

        • Stand on balls of feet, heels slightly raised.
        • Bounce gently to engage fascia elasticity.

        “Fascia Strength & Power” dance:

        • Move hips in a figure-eight motion.
        • Keep shoulders relaxed, allowing movement to flow from the center.

        Fascia hopping:

        • Keep heels fixed, bounce lightly.
        • Progress to small hops if possible.
        • Maintain a smooth rhythm to activate elasticity.

        Do these for 2 minutes daily for 7 days. It doesn’t have to be a dedicated exercise session; you can do it while you’re waiting for the water to boil in the kitchen, or things like that.

        For more on these exercises plus visual demonstrations (it’s very simple), enjoy:

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

        Want to learn more?

        You might also like:

        Fascia: Why (And How) You Should Take Care Of Yours

        Take care!

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      • Your Brain On (And Off) Estrogen

        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.

        This is Dr. Lisa Mosconi. She’s a professor of Neuroscience in Neurology and Radiology, and is one of the 1% most influential scientists of the 21st century. That’s not a random number or an exaggeration; it has to do with citation metrics collated over 20 years:

        A standardized citation metrics author database annotated for scientific field

        What does she want us to know?

        Women’s brains age differently from men’s

        This is largely, of course, due to menopause, and as such is a generalization, but it’s a statistically safe generalization, because:

        • Most women go through menopause—and most women who don’t, avoid it by dying pre-menopause, so the aging also does not occur in those cases
        • Menopause is very rarely treated immediately—not least of all because menopause is diagnosed officially when it has been one year since one’s last period, so there’s almost always a year of “probably” first, and often numerous years, in the case of periods slowing down before stopping
        • Menopausal HRT is great, but doesn’t completely negate that menopause occurred—because of the delay in starting HRT, some damage can be done already and can take years to reverse.

        Medicated and unmedicated menopause proceed very differently from each other, and this fact has historically caused obfuscation of a lot of research into age-related neurodegeneration.

        For example, it is well-established that women get Alzheimer’s at nearly twice the rate than men do, and deteriorate more rapidly after onset, too.

        Superficially, one might conclude “estrogen is to blame” or maybe “the xx-chromosomal karyotype is to blame”.

        The opposite, however, is true with regard to estrogen—estrogen appears to be a protective factor in women’s neurological health, which is why increased neurodegeneration occurs when estrogen levels decline (for example, in menopause).

        For a full rundown on this, see:

        Alzheimer’s Sex Differences May Not Be What They Appear

        It’s not about the extra X

        Dr. Mosconi examines this in detail in her book “The XX Brain”. To summarize and oversimplify a little: the XX karyotype by itself makes no difference, or more accurately, the XY karyotype by itself makes no difference (because biologically speaking, female physiological attributes are more “default” than male ones; it is only 12,000ish* years of culture that has flipped the social script on this).

        *Why 12,000ish years? It’s because patriarchalism largely began with settled agriculture, for reasons that are fascinating but beyond the scope of this article, which is about health science, not archeology.

        The topic of “which is biologically default” is relevant, because the XY karyotype (usually) informs the body “ignore previous instructions about ovaries, and adjust slightly to make them into testes instead”, which in turn (usually) results in a testosterone-driven system instead of an estrogen-driven system. And that is what makes the difference to the brain.

        One way we can see that it’s about the hormones not the chromosomes, is in cases of androgen insensitivity syndrome, in which the natal “congratulations, it’s a girl” pronouncement may later be in conflict with the fact it turns out she had XY chromosomes all along, but the androgenic instructions never got delivered successfully, so she popped out with fairly typical female organs. And, relevantly for Dr. Mosconi, a typically female brain that will age in a typically female fashion, because it’s driven by estrogen, regardless of the Y-chromosome.

        The good news

        The good news from all of this is that while we can’t (with current science, anyway) do much about our chromosomes, we can do plenty about our hormones, and also, the results of changes in same.

        Remember, Dr. Mosconi is not an endocrinologist, nor a gynecologist, but a neurologist. As such, she makes the case for how a true interdisciplinary team for treating menopause should not confined to the narrow fields usually associated with “bikini medicine”, but should take into account that a lot of menopause-related changes are neurological in nature.

        We recently reviewed another book by Dr. Mosconi:

        The Menopause Brain – by Dr. Lisa Mosconi

        …and as we noted there, many sources will mention “brain fog” as a symptom of menopause, Dr. Mosconi can (and will) point to a shadowy patch on a brain scan and say “that’s the brain fog, there”.

        And so on, for other symptoms that are often dismissed as “all in your head”, as though that’s a perfectly acceptable place for problems to be.

        This is critical, because it’s treating real neurological things as the real things they are.

        Dr. Mosconi’s advice, beyond HRT

        Dr. Mosconi notes that brain health tends to dip during perimenopause but often recovers, showing the brain’s resilience to hormonal shifts. As such, all is not lost if for whatever reason, hormone replacement therapy isn’t a viable option for you.

        Estrogen plays a crucial role in brain energy, and women’s declining estrogen levels during menopause increase the need for antioxidants to protect brain health—something not often talked about.

        Specifically, Dr. Mosconi tells us, women need more antioxidants and have different metabolic responses to diets compared to men.*

        *Yes, even though men usually have negligible estrogen, because their body (and thus brain, being also part of their body) is running on testosterone instead, which is something that will only happen if either you are producing normal male amounts of testosterone (requires normal male testes) or you are taking normal male amounts of testosterone (requires big bottles of testosterone; this isn’t the kind of thing you can get from a low dose of testogel as sometimes prescribed as part of menopausal HRT to perk your metabolism up).

        Note: despite women being a slight majority on Earth, and despite an aging population in wealthy nations, meaning “a perimenopausal woman” is thus the statistically average person in, for example, the US, and despite the biological primacy of femaleness… Medicine still mostly looks to men as the “default person”, which in this case can result in seriously low-balled estimates of what antioxidants are needed.

        In terms of supplements, therefore, she recommends:

        • Antioxidants: key for brain health, especially in women. Rich sources include fruits (especially berries) and vegetables. Then there’s the world’s most-consumed antioxidant, which is…
        • Coffee: Italian-style espresso has the highest antioxidant power. Adding a bit of fat (e.g. oat milk) helps release caffeine more slowly, reducing jitters. Taking it alongside l-theanine also “flattens the curve” and thus improves its overall benefits.
        • Flavonoids: important for both men and women but particularly essential for women. Found in many fruits and vegetables.
        • Chocolate: dark chocolate is an excellent source of antioxidants and flavonoids!
        • Turmeric: a natural neuroprotectant with anti-inflammatory properties, best boosted by taking with black pepper, which improves absorption as well as having many great qualities of its own.
        • B Vitamins: B6, B9, and B12 are essential for anti-aging and brain health; deficiency in B6 is rare, while deficiency in B9 (folate) and especially B12 is very common later in life.
        • Vitamins C & E: important antioxidants, but caution is needed with fat-soluble vitamins to avoid toxicity.
        • Omega-3s: important for brain health; can be consumed in the diet, but supplements may be necessary.
        • Caution with zinc: zinc can support immunity and endocrine health (and thus, indirectly, brain health) but may be harmful in excess, particularly for brain health.
        • Probiotics & Prebiotics: beneficial for gut health, and in Dr. Mosconi’s opinion, hard to get sufficient amounts from diet alone.

        For more pointers, you might want to check out the MIND diet, that is to say, the “Mediterranean-DASH Intervention for Neurodegenerative Delay” upgrade to make the Mediterranean diet even brain-healthier than it is by default:

        Four Ways To Upgrade The Mediterranean Diet

        Want to know more from Dr. Mosconi?

        Here’s her TED talk:

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

        Enjoy!

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      • Sleep Tracking, For Five Million Nights

        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.

        5 Sleep Phenotypes, By Actual Science

        You probably know people can be broadly divided into “early birds” and “night owls”:

        Early Bird Or Night Owl? Genes vs Environment

        …and then the term “hummingbird” gets used for a person who flits between the two.

        That’s three animals so far. If you read a book we reviewed recently, specifically this one:

        The Power of When – by Dr. Michael Breus

        …then you may have used the guide within to self-diagnose your circadian rhythm type (chronotype) according to Dr. Breus’s system, which divides people into bears, lions, wolves, and dolphins.

        That’s another four animals. If you have a FitBit, it can “diagnose” you with being those and/or a menagerie of others, such as giraffe, hedgehog, parrot, and tortoise:

        How Fitbit Developed the Sleep Profile Experience (Part 2 – Sleep Animals)

        Five million nights

        A team of researchers recently took a step away from this veritable zoo of 11 different animals and counting, and used a sophisticated modelling system to create a spatial-temporal map of people’s sleep habits, and this map created five main “islands” that people’s sleep habits could settle on, or sometimes move from island to island.

        Those “five million nights” by the way? It was actually 5,095,798 nights! You might notice that would take from the 2020s to the 15970s to complete, so this was rather a matter of monitoring 33,152 individuals between January and October of the same year. Between them, they got those 5,095,798 nights of sleep (or in some cases, nights of little or no sleep, but still, they were there for the nights).

        The five main phenotypes that the researchers found were:

        1. What we think of as “normal” sleep. In this phenotype, people get about eight hours of uninterrupted sleep for at least six days in a row.
        2. As above for half the nights, but they only sleep for short periods of time in bouts of less than three hours the other half.
        3. As per normal sleep, but with one interrupted night per week, consisting of a 5 hour sleep period and then broken sleep for a few more hours.
        4. As per normal sleep generally, but with occasional nights in which long bouts of sleep are separated by a mid-sleep waking.
        5. Sleeping for very short periods of time every night. This phenotype was the rarest the researchers found, and represents extremely disrupted sleep.

        As you might suspect, phenotype 1 is healthier than phenotype 5. But that’s not hugely informational, as the correlation between getting good sleep and having good health is well-established. So, what did the study teach us?

        ❝We found that little changes in sleep quality helped us identify health risks. Those little changes wouldn’t show up on an average night, or on a questionnaire, so it really shows how wearables help us detect risks that would otherwise be missed.❞

        ~ Dr. Benjamin Smarr

        More specifically,

        ❝We found that the little differences in how sleep disruptions occur can tell us a lot. Even if these instances are rare, their frequency is also telling. So it’s not just whether you sleep well or not – it’s the patterns of sleep over time where the key info hides❞

        ~ Dr. Edward Wang

        …and, which gets to the absolute point,

        ❝If you imagine there’s a landscape of sleep types, then it’s less about where you tend to live on that landscape, and more about how often you leave that area❞

        ~ Dr. Varun Viswanath

        In other words: if your sleep pattern is not ideal, that’s one thing and it’d probably be good to address it, by improving your sleep. However, if your sleep pattern changes phenotype without an obvious known reason why, this may be considered an alarm bell warning of something else that needs addressing, which may be an underlying illness or condition—meaning it can be worthwhile being a little extra vigilant when it comes to regular health screenings, in case something new has appeared.

        Want to read more?

        You can read the paper in full here:

        Five million nights: temporal dynamics in human sleep phenotypes

        Take care!

        Don’t Forget…

        Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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