5 Things To Know About Passive Suicidal Ideation

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If you’ve ever wanted to go to sleep and never wake up, or have some accident/incident/illness take you with no action on your part, or a loved one has ever expressed such thoughts/feelings to you… Then this video is for you. Dr. Scott Eilers explains:

Tired of living

We’ll not keep them a mystery; here are the five things that Dr. Eilers wants us to know about passive suicidal ideation:

  • What it is: a desire for something to end your life without taking active steps. While it may seem all too common, it’s not necessarily inevitable or unchangeable.
  • What it means in terms of severity: it isn’t a clear indicator of how severe someone’s depression is. It doesn’t necessarily mean that the person’s depression is mild; it can be severe even without active suicidal thoughts, or indeed, suicidality at all.
  • What it threatens: although passive suicidal ideation doesn’t usually involve active planning, it can still be dangerous. Over time, it can evolve into active suicidal ideation or lead to risky behaviors.
  • What it isn’t: passive suicidal ideation is different from intrusive thoughts, which are unwanted, distressing thoughts about death. The former involves a desire for death, while the latter does not.
  • What it doesn’t have to be: passive suicidal ideation is often a symptom of underlying depression or a mood disorder, which can be treated through therapy, medication, or a combination of both. Seeking treatment is crucial and can be life-changing.

For more on all of the above, here’s Dr. Eilers with his own words:

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  • How to Eat (And Still Lose Weight) – by Dr. Andrew Jenkinson

    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.

    You may be wondering: what diet is he recommending?

    The answer is: some guiding principles aside…. He’s not recommending a diet, per se.

    What this book does instead is outline why we eat too muchlink is to where we previously had this author as a spotlight featured expert on this topic! Check it out!

    He goes into a lot more detail than we ever could have in our little article, though, and this book is one of those where the reader may feel as though we have had a few classes at medical school. The style, however, is very comprehensible and accessible; there’s no obfuscating jargon here.

    Once we understand the signalling that goes on in terms of hunger/satiety, and the signalling that goes on in terms of fat storage/metabolism, we can simply choose to not give our bodies the wrong signals. Yes, it’s really that simple. It feels quite like a cheat code!

    Bottom line: if you’d like a better understanding of what regulates our body’s “set point” in weight/adiposity, and what can change it (for better or for worse), then this is the book for you.

    Click here to check out How To Eat (And Still Lose Weight), and enjoy eating (while still losing weight)!

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  • What Matters Most For Your Heart?

    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.

    Eat More (Of This) For Lower Blood Pressure

    Heart disease remains the world’s #1 killer. We’d say “and in the US, it’s no different”, but in fact, the US is #1 country for heart disease. So, it’s worse and perhaps some extra care is in order.

    But how?

    What matters the most

    Is it salt? Salt plays a part, but it’s not even close to the top problem:

    Hypertension: Factors Far More Relevant Than Salt

    Is it saturated fat? Saturated fat from certain sources plays more of a role than salt, but other sources may not be so much of an issue:

    Can Saturated Fats Be Heart-Healthy?

    Is it red meat? Red meat is not great for the heart (or for almost anything else, except perhaps anemia):

    The Whys and Hows of Cutting Meats Out Of Your Diet

    …but it’s still not the top dietary factor.

    The thing many don’t eat

    All the above are foodstuffs that a person wanting a healthier heart and cardiovascular system in general might (reasonably and usually correctly) want to cut down, but there’s one thing that most people need more of:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    And this is especially true for heart health:

    ❝Dietary fiber has emerged as a crucial yet underappreciated part of hypertension management.

    Our comprehensive analysis emphasizes the evidence supporting the effectiveness of dietary fiber in lowering blood pressure and reducing the risk of cardiovascular events.❞

    ~ Dr. Francine Marques

    Specifically, she and her team found:

    • Each additional 5g of fiber per day reduces blood pressure by 2.8/2.1 (systolic/diastolic, in mmHG)
    • Dietary fiber works in several ways to improve cardiovascular health, including via gut bacteria, improved lipids profiles, and anti-inflammatory effects
    • Most people are still only getting a small fraction (¼ to ⅓) of the recommended daily amount of fiber. To realize how bad that is, imagine if you consumed only ¼ of the recommended daily amount of calories every day!

    You can read more about it here:

    Dietary fiber critical in managing hypertension, international study finds

    That’s a pop-science article, but it’s still very informative. If you prefer to read the scientific paper itself (or perhaps as well), you can find it below

    Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control

    Want more from your fiber?

    Here’s yet another way fiber improves cardiometabolic health, hot off the academic press (the study was published just a couple of weeks ago):

    How might fiber lower diabetes risk? Your gut could hold the clues

    this pop-science article was based on this scientific paper

    Gut Microbiota and Blood Metabolites Related to Fiber Intake and Type 2 Diabetes

    Take care!

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  • 7 Invisible Eating Disorders

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    It’s easy to assume that anyone with an eating disorder can be easily recognized by the resultantly atypical body composition, but it’s often not so.

    Beyond the obvious

    We’ll not keep them a mystery; the 7 invisible eating disorders discussed by therapist Kati Morton in this video are:

    • OSFED (Other Specified Feeding or Eating Disorder): a catch-all diagnosis for those who don’t meet the criteria for more specific eating disorders but still have significant eating disorder behaviors.
    • Atypical Anorexia: characterized by all the symptoms of anorexia nervosa (especially: intense fear of gaining weight, and body image distortion) except that the individual’s weight remains in a normal range.
    • Atypical Bulimia: similar to bulimia nervosa, but the frequency or duration of binge-purge behaviors does not meet the usual diagnostic criteria and thus can fly under the radar.
    • Atypical Binge-Eating Disorder: has episodes of consuming large amounts of food without compensatory behaviors (e.g. purging), but the episodes are less frequent and/or intense than typical binge-eating disorder.
    • Purging Disorder: purging behaviors such as self-induced vomiting or laxative abuse without having binge-eating episodes (thus, this not being binging, and nothing obvious is happening outside of the bathroom).
    • Night Eating Syndrome: consuming excessive amounts of food during the night while being fully aware of the nature of the eating episodes, which disrupts sleep and leads to guilt.
    • Rumination Disorder: repeatedly regurgitating food, which may be rechewed, reswallowed, or spat out, without nausea or involuntary retching, often as a self-soothing mechanism.

    For more on each of these, along with a case study-style example of each, enjoy:

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    Want to learn more?

    You might also like to read:

    Eating Disorders: More Varied (And Prevalent) Than People Think

    Take care!

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  • Make Your Vegetables Work Better Nutritionally

    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.

    Most people know that boiling vegetables to death is generally not best for them, but raw isn’t always best either, and if we want to not sabotage our food, then there’s more to bear in mind than “just steam them, then”.

    So, what should we keep in mind?

    Water solubility

    Many nutrients are water-soluble, including vitamin C, vitamin B-complex (as in, the collection of B-vitamins), and flavonoids, as well as many other polyphenols.

    This means that if you cook your vegetables (which includes beans, lentils, etc) in water, a lot of the nutrients will go into the water, and be lost if you then drain that.

    There are, thus, options;

    • Steaming, yes
    • Use just enough water to slow-cook or pressure-cook things that are suitable for slow-cooking, or pressure-cooking such as those beans and lentils. That way, when it’s done, there’s no excess water to drain, and all the nutrients are still in situ.
    • Use as much water as you like, but then keep the excess water to make a soup, sauce, or broth.
    • Use a cooking method other than water, where appropriate. For example, roasting peppers is a much better idea than roasting dried pulses.
    • Consume raw, where appropriate.

    Fat solubility

    Many nutrients are fat-soluble, including vitamins A, D, E, and K, as well as a lot of carotenoids (including heavy-hitters lycopene and β-carotene) and many other polyphenols.

    We’re now going to offer almost the opposite advice to that we had about water solubility. This is because unless they are dried, vegetables already contain water, whereas many contain only trace amounts of fat. Consequently, the advice this time is to add fat.

    There are options:

    • Cook with a modest amount of your favorite healthy cooking oil (our general go-to is extra-virgin olive oil, but avocado oil is great especially for higher temperature cooking, and an argument can be made for coconut oil sometimes)
    • Remember that this goes for roasting, too. Brush those vegetables with a touch of olive oil, and not only will they be delicious, they’ll be more nutritious, too.
    • Drizzle some the the above, if you’re serving things raw and it’s appropriate. This goes also for things like salads, so dress them!
    • Enjoy your vegetables alongside healthy fatty foods such as nuts and seeds (or fatty animal products, if you eat those; fatty fish is a fine option here, in moderation, as are eggs, or fermented dairy products).

    For a deeper understanding: Can Saturated Fats Be Healthy?

    Do not, however, deep-fry your foods unless it’s really necessary and then only for an occasional indulgence that you simply accept will be unhealthy. Not only is deep-frying terrible for the health in a host of ways (ranging from an excess of oil in the resultant food, to acrylamide, to creating Advanced Glycation End-products*), but also those fat-soluble nutrients? Guess where they’ll go. And unlike with the excess vegetable-cooking water that you can turn into soup or whatever, we obviously can’t recommend doing that with deep-fryer oil.

    *see also: Are You Eating AGEs?

    Temperature sensitivity

    Many nutrients are sensitive to temperature, including vitamin C (breaks down when exposed to high temperatures) and carotenoids (are released when exposed to higher temperatures). Another special case is ergothioneine, “the longevity vitamin” that’s not a vitamin, found in mushrooms, which is also much more bioavailable when cooked.

    So, if you’re eating something for vitamin C, then raw is best if that’s a reasonable option.

    And if it’s not a reasonable option? Well, then you can either a) just cope with the fact it’s going to have less vitamin C in it, or b) cook it as gently and briefly as reasonably possible.

    On the other hand, if you’re eating something for carotenoids (especially including lycopene and β-carotene), or ergothioneine, then cooked is best.

    Additionally, if your food is high in oxalates (such as spinach), and you don’t want it to be (for example because you have kidney problems, which oxalates can exacerbate, or would like to get more calcium out of the spinach and into your body, which which oxalic acid would inhibit), then cooked is best, as it breaks down the oxalates.

    Same goes for phytates, another “anti-nutrient” found in some whole grains (such as rice and wheat); cooking breaks it down, therefore cooked is best.

    This latter is not, however, applicable in the case of brown rice protein powder, for those who enjoy that—because phytates aren’t found in the part of the rice that’s extracted to make that.

    And as for brown rice itself? Does contain phytates… Which can be reduced by soaking and heating, preferably both, to the point that the nutritional value is better than it would have been had there not been phytic acid present in the first place; in other words: cooked is best.

    You may be wondering: “who is eating rice raw?” and the answer is: people using rice flour.

    See: Brown Rice Protein: Strengths & Weaknesses

    Want to know more?

    Here’s a great rundown from Dr. Rosalind Gibson, Dr. Leah Perlas, and Dr. Christine Hotz:

    Improving the bioavailability of nutrients in plant foods at the household level

    Enjoy!

    Don’t Forget…

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  • The End of Heart Disease – by Dr. Joel Fuhrman

    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.

    We’ve previously reviewed another of Dr. Fuhrman’s books, “Eat To Live”, and this time, he’s focusing specifically on preventing/reversing heart disease.

    Dr. Fuhrman takes the stance that our food can either kill or heal us, and we get to choose which. As such, nutrition is central to his heart-healthy plan; he mostly leaves matters of exercise, sleep, etc to other sources.

    His dietary approach is mostly uncontroversial: for example, advices include: enjoy nutritionally dense foods, skip processed foods, eat at least mostly plants, skip the added salt. A slightly more controversial aspect is that he advocates for avoiding cooking oils, including the healthiest oils, including olive and avocado, which are by current scientific consensus considered heart-healthy in moderation. As in, not even just heart-neutral, but rather, they actively improve triglycerides.

    He compares different cardioprotective diets, and while he’s not unbiased, he does provide 40 pages of scholarly references, so we may understand that at the very least, his approach is sound.

    There are also recipes—94 pages of them—for any who might wonder “how do I cook without…?” and some ingredient he would rather you omit.

    The style is information-dense (and this is a 448-page book) but still very readable.

    Bottom line: if you’re serious about improving your heart health, this book can help a lot with that.

    Click here to check out The End Of Heart Disease, and end heart disease for yourself!

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  • Unbroken – by Dr. MaryCatherine McDonald

    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.

    We’ve reviewed books about trauma before, so what makes this one different? Mostly, it’s the different framing.

    Dr. McDonald advocates for a neurobiological understanding of trauma, which really levels the playing field when it comes to different types of trauma that are often treated very differently, when the end result in the brain is more or less the same.

    Does this mean she proposes a “one-size fits all” approach? Kind of!

    Insofar as she offers a one-size fits all approach that is then personalized by the user, but most of her advices will go for most kinds of trauma in any case. This is particularly useful for any of us who’ve ever hit a wall with therapists when they expect a person to only be carrying one major trauma.

    Instead, with Dr. McDonald’s approach, we can take her methods and use them for each one.

    After an introduction and overview, each chapter contains a different set of relevant psychological science explored through a case study, and then at the end of the chapter, tools to use and try out.

    The style is very light and readable, notwithstanding the weighty subject matter.

    Bottom line: if you’ve been trying to deal with (or avoid dealing with) some kind(s) of trauma, this book will doubtlessly contain at least a few new tools for you. It did for this reviewer, who reads a lot!

    Click here to check out Unbroken, because it’s never too late to heal!

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