The Pain-Free Mindset – by Dr. Deepak Ravindran

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First: please ignore the terrible title. This is not the medical equivalent of “think and grow rich”. A better title would have been something like “The Pain-Free Plan”.

Attentive subscribers may notice that this author was our featured expert yesterday, so you can learn about his “seven steps” described in our article there, without us repeating that in our review here.

This book’s greatest strength is also potentially its greatest weakness, depending on the reader: it contains a lot of detailed medical information.

This is good or bad depending on whether you like lots of detailed medical information. Dr. Ravindran doesn’t assume prior knowledge, so everything is explained as we go. However, this means that after his well-referenced clinical explanations, high quality medical diagrams, etc, you may come out of this book feeling like you’ve just done a semester at medical school.

Knowledge is power, though, so understanding the underlying processes of pain and pain management really does help the reader become a more informed expert on your own pain—and options for reducing that pain.

Bottom line: this, disguised by its cover as a “think healing thoughts” book, is actually a science-centric, information-dense, well-sourced, comprehensive guide to pain management from one of the leading lights in the field.

Click here to check out The Pain-Free Mindset, and manage yours more comfortably!

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  • Turns out the viral ‘Sleepy Girl Mocktail’ is backed by science. Should you try it?
    The “Sleepy Girl Mocktail” is trending on TikTok, but does it actually help you sleep? Tart cherry juice and magnesium may have sleep-promoting benefits, but timing and dosage are key.

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  • Dietary Changes for Artery Health

    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 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

    ❝How does your diet change clean out your arteries of the bad cholesterol?❞

    There’s good news and bad news here, and they can both be delivered with a one-word reply:

    Slowly.

    Or rather: what’s being cleaned out is mostly not the LDL (bad) cholesterol, but rather, the result of that.

    When our diet is bad for cardiovascular health, our arteries get fatty deposits on their walls. Cholesterol gets stuck here too, but that’s not the main physical problem.

    Our body’s natural defenses come into action and try to clean it up, but they (for example macrophages, a kind of white blood cell that consumes invaders and then dies, before being recycled by the next part of the system) often get stuck and become part of the buildup (called atheroma), which can lead to atherosclerosis and (if calcium levels are high) hardening of the arteries, which is the worst end of this.

    This can then require medical attention, precisely because the body can’t remove it very well—especially if you are still maintaining a heart-unhealthy diet, thus continuing to add to the mess.

    However, if it is not too bad yet, yes, a dietary change alone will reverse this process. Without new material being added to the arterial walls, the body’s continual process of rejuvenation will eventually fix it, given time (free from things making it worse) and resources.

    In fact, your arteries can be one of the quickest places for your body to make something better or worse, because the blood is the means by which the body moves most things (good or bad) around the body.

    All the more reason to take extra care of it, since everything else depends on it!

    You might also like our previous main feature:

    All Things Heart Health

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  • Becoming a Supple Leopard – by Dr. Kelly Starrett and Glen Cordoza

    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 Dr. Starrett’s other book, “Built To Move“, and now today we’ll review his more famous book!

    Why is this one so famous? It’s popularly considered “the Bible of Cross-Fit”, even though it’s not at all marketed as such, and nor does it talk about Cross Fit directly. But: people who are interested in being fit, fast, strong, mobile, stable, and so forth, tend to invest in this book at some point if they are serious.

    The book is big, heavy, and textbook-like. This isn’t a quick light read. This is a “study over the course of a year or more while doing your physiotherapy degree” book. And yet, it’s written for the widest audience, and as such, everything is explained from the ground up, so no prior knowledge is expected.

    It does have pictures, which are clear and helpful, though the print version is better for this than the Kindle edition.

    The subtitle of the book is no lie; it does indeed cover all those things, deeply and at length, for everything musculoskeletal.

    Bottom line: this book will seriously improve your knowledge and understanding of all things body mechanics and related body maintenance. If you care to get/remain fit/strong/mobile/etc, this book is a fine cornerstone for such endeavors.

    Click here to check out Becoming A Supple Leopard, and become a supple leopard!*

    *Metaphorically. Furry metamorphosis is not a side-effect. Suppleness, however, is on offer. Yes, even for you, dear reader!

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  • Why Has Nobody Told Me This Before? – by Dr. Julie Smith

    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.

    Superficially, this can be called a “self-help” book, but that undersells it rather. It’s a professionally-written (as in, by a professional psychologist) handbook full of resources. Its goal? Optimizing your mental health to help you stay resilient no matter what life throws your way.

    While the marketing of this book is heavily centered around Dr. Smith’s Internet Celebrity™ status, a lot of her motivation for writing it seems to be precisely so that she can delve deeper into the ideas that her social media “bites” don’t allow room for.

    Many authors of this genre pad their chapters with examples; there are no lengthy story-telling asides here, and her style doesn’t need them. She knows her field well, and knows well how to communicate the ideas that may benefit the reader.

    The main “meat” of the book? Tips, tricks, guides, resources, systems, flowcharts, mental frameworks, and “if all else fails, do this” guidance. The style of the book is clear and simple, with very readable content that she keeps free from jargon without “dumbing down” or patronizing the reader.

    All in all, a fine set of tools for anyone’s “getting through life” toolbox.

    Get Your Personal Copy Of “Why Has Nobody Told Me This Before?” on Amazon Now!

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  • Stop Checking Your Likes – by Susie Moore
  • Can We Do Fat Redistribution?

    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.

    The famous answer: no

    The truthful answer: yes, and we are doing it all the time whether we want to or not, so we might as well know what things affect our fat distribution in various body parts.

    There’s a kernel of truth in the “no”, though, and where that comes from is that we cannot exclusively put fat on in a certain area only, and nor can we do “spot reduction”, i.e., intentionally lose fat from only one place.

    How, then, do we do fat redistribution?

    Your body is a living organism, not a statue

    It’s easy to think “I’ve been carrying this fat in this place for 20 years”, but during that time the fat has been replaced several times and moved often; in fact, the cells containing the fat have even been replaced. Because: fat can seem like a substance that’s alien to your body because it doesn’t respond like muscles, isn’t controllable like muscles, doesn’t have the same sensibility as muscles, etc. But, every bit of fat stored in your body is stored inside a fat cell; it’s not one big unit of fat; it’s lots of tiny ones.

    In reality, any given bit of fat on your body has probably been there for 18–24 months at most:

    Fat turnover in obese slower than average

    …and there are assorted factors that can modify the rate at which our body deals with fat storage:

    Human white adipose tissue: A highly dynamic metabolic organ

    So, how do I get rid of this tummy?

    There are plenty of stories of people who try to lose weight from one part of their body, and lose it from somewhere else instead. Say, a person wants to lose weight from her hips, and with careful diet and exercise, she loses weight—by dropping a couple of bra cup sizes while keeping the hips.

    So, we must figure out: why is fat stored in certain places? And the main driving factors are:

    • hormones
    • metabolic health
    • stress

    Hormones affect fat distribution insofar as estrogen and progesterone will favor the hips, thighs, butt, breasts, and testosterone will favor a more central (but still subcutaneous, not visceral) distribution. Additionally, estrogen and progesterone will favor a higher body fat percentage, while testosterone will favor a lower one.

    This is particularly relevant later in life, when suddenly the hormone(s) you’ve been relying on to keep your shape, are now declining, meaning your shape does too. This goes for everyone regardless of sex.

    See:

    Metabolic health affects fat distribution insofar as poor metabolic health will result in more fat being stored in the viscera, rather than in the usual subcutaneous places. This is a serious health risk.

    See: Visceral Belly Fat & How To Lose It

    Stress affects fat distribution insofar as chronically elevated cortisol levels see more fat sent to the stomach, face, and neck. This fat redistribution isn’t dangerous itself, but it can be indicative of the chronic stress, which does pose more of a general threat to health.

    See: Lower Your Cortisol! (Here’s Why & How)

    What this means in practical terms

    Assuming that you would like the fat distribution that says “this is a healthy woman” or “this is a healthy man”, respectively, then you might want to:

    • Check your sex hormone levels and get them adjusted if appropriate
    • Improve your overall metabolic health—without necessarily trying to lose weight, just, take care of your blood sugars for example, and they will take care of you in terms of fat storage.
    • Manage your stress (which includes any stress you are experiencing about your body not being how you’d like it to be).

    If you are doing these things, and you don’t have any major untreated medical abnormalities that affect these things, then your fat will go to the places generally considered healthiest.

    Can we speed it up?

    Yes, we can! Firstly, we can speed up our overall metabolism:

    Let’s Burn! Metabolic Tweaks And Hacks

    Secondly, we can encourage our body to “move” fat by intentionally “yo-yoing”, something usually considered bad in dieting when people just want to lose weight and instead are going up and down, but: if you lose weight healthily, it comes off everywhere evenly, and if you gain weight healthily, it goes mostly to the places where it should be.

    So, a sequence of lose-gain-lose-gain might look like “lose a bit from everywhere, put it back in the good place, lose a bit more from everywhere, put it back in the good place”, etc.

    So, you might want to gently cycle these a few months apart, for example:

    How To Lose Fat (Healthily!) | How To Gain Fat (Healthily!)

    You can also cheat a little, if it suits your purpose! By this we mean: if you’d like a little extra where you already have a little fat, then you can put muscle on underneath it, it will pad it up, and (because of the layer of actual fat on top) nobody will know the difference unless you flex it with their hand on it.

    Let’s put it this way: people doing squats for a bubble-butt aren’t doing it to put on fat; they’re putting muscle on under the fat they have.

    So, check out: How To Gain Muscle (Healthily!)

    And finally, for all your body-sculpting needs, we present these excellent books:

    Women’s Strength Training Anatomy Workouts – by Frédéric Delavier

    Strength Training Anatomy (For Men) – by Frédéric Delavier

    Enjoy!

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  • Blood-Sugar Balancing Beetroot Cutlets

    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.

    These beetroot cutlets are meaty and proteinous and fibrous and even have a healthy collection of fats, making these much better for your heart and blood than an animal-based equivalent.

    You will need

    • 1 can kidney beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
    • ½ cup chopped roasted or steamed beetroot, blotted dry
    • ½ cup chopped walnuts (if allergic, substitute with ¼ cup pumpkin seeds)
    • ½ cup cooked (ideally: mixed) grains of your choice (if you need gluten-free, there are plenty of gluten-free grains and pseudocereals)
    • ¼ cup finely chopped onion
    • ¼ bulb garlic, minced or crushed
    • 2 tbsp nutritional yeast
    • 2 tbsp ground flaxseeds
    • 2 tbsp ground chia seeds
    • 2 tsp tomato purée
    • 1 tsp black pepper
    • ½ tsp white miso paste
    • ½ tsp smoked paprika
    • ½ tsp cayenne pepper
    • ¼ tsp MSG or ½ tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Combine the beetroot, beans, walnuts, grains, and onion in a food processor, and process until a coarse even mixture.

    2) Add the remaining ingredients and process to mix thoroughly.

    3) Transfer the mixture to a clean work surface and divide into six balls. If the structural integrity is not good (i.e. too soft), add a little more of any or all of these ingredients: chopped walnuts, ground flax, ground chia, nutritional yeast.

    4) Press the balls firmly into cutlets, and refrigerate for at least 1 hour, but longer is even better if you have the time. Alternatively, if you’d like to freeze them for later use, then this is the point at which to do that.

    5) Preheat the oven to 375℉ / 190℃.

    6) Roast the cutlets on a baking tray lined with baking paper, for about 30 minutes, turning over carefully with a spatula halfway through. They should be firm when done; if they’re not, give them a little longer.

    7) Serve hot, for example on a bed of greens and with a drizzle of aged balsamic vinegar.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • For Seniors With Hoarding Disorder, a Support Group Helps Confront Stigma and Isolation

    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 dozen people seated around folding tables clap heartily for a beaming woman: She’s donated two 13-gallon garbage bags full of clothes, including several Christmas sweaters and a couple of pantsuits, to a Presbyterian church.

    A closet cleanout might not seem a significant accomplishment. But as the people in this Sunday-night class can attest, getting rid of stuff is agonizing for those with hoarding disorder.

    People with the diagnosis accumulate an excessive volume of things such as household goods, craft supplies, even pets. In extreme cases, their homes become so crammed that moving between rooms is possible only via narrow pathways.

    These unsafe conditions can also lead to strained relationships.

    “I’ve had a few relatives and friends that have condemned me, and it doesn’t help,” said Bernadette, a Pennsylvania woman in her early 70s who has struggled with hoarding since retiring and no longer allows guests in her home.

    People who hoard are often stigmatized as lazy or dirty. NPR, Spotlight PA, and KFF Health News agreed to use only the first names of people with hoarding disorder interviewed for this article because they fear personal and professional repercussions if their condition is made public.

    As baby boomers age into the group most affected by hoarding disorder, the psychiatric condition is a growing public health concern. Effective treatments are scarce. And because hoarding can require expensive interventions that drain municipal resources, more funding and expertise is needed to support those with the diagnosis before the issue grows into a crisis.

    For Bernadette, the 16-week course is helping her turn over a new leaf.

    The program doubles as a support group and is provided through Fight the Blight. The Westmoreland County, Pennsylvania, organization started offering the course at a local Masonic temple after founder Matt Williams realized the area lacked hoarding-specific mental health services.

    Fight the Blight uses a curriculum based on cognitive behavioral therapy to help participants build awareness of what fuels their hoarding. People learn to be more thoughtful about what they purchase and save, and they create strategies so that decluttering doesn’t become overwhelming.

    Perhaps more importantly, attendees say they’ve formed a community knitted together through the shared experience of a psychiatric illness that comes with high rates of social isolation and depression.

    “You get friendship,” said Sanford, a classmate of Bernadette’s.

    After a lifetime of judgment, these friendships have become an integral part of the changes that might help participants eventually clear out the clutter.

    Clutter Catches Up to Baby Boomers

    Studies have estimated that hoarding disorder affects around 2.5% of the general population — a higher rate than schizophrenia.

    The mental illness was previously considered a subtype of obsessive-compulsive disorder, but in 2013 it was given its own diagnostic criteria in the Diagnostic and Statistical Manual of Mental Disorders, the DSM-5.

    The biological and environmental factors that may drive hoarding are not well understood. Symptoms usually appear during the teenage years and tend to be more severe among older adults with the disorder. That’s partly because they have had more time to acquire things, said Kiara Timpano, a University of Miami psychology professor.

    “All of a sudden you have to downsize this huge home with all the stuff and so it puts pressures on individuals,” she said. In Bernadette’s case, her clutter includes a collection of VHS tapes, and spices in her kitchen that she said date back to the Clinton administration.

    But it’s more than just having decades to stockpile possessions; the urge to accumulate strengthens with age, according to Catherine Ayers, a psychiatry professor at the University of California-San Diego.

    Researchers are working to discern why. Ayers and Timpano theorize that age-related cognitive changes — particularly in the frontal lobe, which regulates impulsivity and problem-solving — might exacerbate the disorder.

    “It is the only mental health disorder, besides dementia, that increases in prevalence and severity with age,” Ayers said.

    As the U.S. population ages, hoarding presents a growing public health concern: Some 1 in 5 U.S. residents are baby boomers, all of whom will be 65 or older by 2030.

    This population shift will require the federal government to address hoarding disorder, among other age-related issues that it has not previously prioritized, according to a July report by the Democratic staff of the U.S. Senate Special Committee on Aging, chaired then by former Sen. Bob Casey (D-Pa.).

    Health Hazards of Hoarding

    Clutter creates physical risks. A cramped and disorderly home is especially dangerous for older adults because the risk of falling and breaking a bone increases with age. And having too many things in one space can be a fire hazard.

    Last year, the National Fallen Firefighters Foundation wrote to the Senate committee’s leadership that “hoarding conditions are among the most dangerous conditions the fire service can encounter.” The group also said that cluttered homes delay emergency care and increase the likelihood of a first responder being injured on a call.

    The Bucks County Board of Commissioners in Pennsylvania told Casey that hoarding-related mold and insects can spread to adjacent households, endangering the health of neighbors.

    Due to these safety concerns, it might be tempting for a family member or public health agency to quickly empty someone’s home in one fell swoop.

    That can backfire, Timpano said, as it fails to address people’s underlying issues and can be traumatic.

    “It can really disrupt the trust and make it even less likely that the individual is willing to seek help in the future,” she said.

    It’s more effective, Timpano said, to help people build internal motivation to change and help them identify goals to manage their hoarding.

    For example, at the Fight the Blight class, a woman named Diane told the group she wanted a cleaner home so she could invite people over and not feel embarrassed.

    Sanford said he is learning to keep his documents and record collection more organized.

    Bernadette wants to declutter her bedroom so she can start sleeping in it again. Also, she’s glad she cleared enough space on the first floor for her cat to play.

    “Because now he’s got all this room,” she said, “he goes after his tail like a crazy person.”

    Ultimately, the home of someone with hoarding disorder might always be a bit cluttered, and that’s OK. The goal of treatment is to make the space healthy and safe, Timpano said, not to earn Marie Kondo’s approval.

    Lack of Treatment Leaves Few Options

    A 2020 study found that hoarding correlates with homelessness, and those with the disorder are more likely to be evicted.

    Housing advocates argue that under the Fair Housing Act, tenants with the diagnosis are entitled to reasonable accommodation. This might include allowing someone time to declutter a home and seek therapy before forcing them to leave their home.

    But as outlined in the Senate aging committee’s report, a lack of resources limits efforts to carry out these accommodations.

    Hoarding is difficult to treat. In a 2018 study led by Ayers, the UCSD psychiatrist, researchers found that people coping with hoarding need to be highly motivated and often require substantial support to remain engaged with their therapy.

    The challenge of sticking with a treatment plan is exacerbated by a shortage of clinicians with necessary expertise, said Janet Spinelli, the co-chair of Rhode Island’s hoarding task force.

    Could Changes to Federal Policy Help?

    Casey, the former Pennsylvania senator, advocated for more education and technical assistance for hoarding disorder.

    In September, he called for the Substance Abuse and Mental Health Services Administration to develop training, assistance, and guidance for communities and clinicians. He also said the Centers for Medicare & Medicaid Services should explore ways to cover evidence-based treatments and services for hoarding.

    This might include increased Medicare funding for mobile crisis services to go to people’s homes, which is one way to connect someone to therapy, Spinelli said.

    Another strategy would involve allowing Medicaid and Medicare to reimburse community health workers who assist patients with light cleaning and organizing; research has found that many who hoard struggle with categorization tasks.

    Williams, of Fight the Blight, agrees that in addition to more mental health support, taxpayer-funded services are needed to help people address their clutter.

    When someone in the group reaches a point of wanting to declutter their home, Fight the Blight helps them start the process of cleaning, removing, and organizing.

    The service is free to those earning less than 150% of the federal poverty level. People making above that threshold can pay for assistance on a sliding scale; the cost varies also depending on the size of a property and severity of the hoarding.

    Also, Spinelli thinks Medicaid and Medicare should fund more peer-support specialists for hoarding disorder. These mental health workers draw on their own life experiences to help people with similar diagnoses. For example, peer counselors could lead classes like Fight the Blight’s.

    Bernadette and Sanford say courses like the one they enrolled in should be available all over the U.S.

    To those just starting to address their own hoarding, Sanford advises patience and persistence.

    “Even if it’s a little job here, a little job there,” he said, “that all adds up.”

    This article is from a partnership that includes Spotlight PA, NPR, and KFF Health News.

    Spotlight PA is an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania. Sign up for its free newsletters.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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