Never Enough – by Dr. Judith Grisel

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We’ve reviewed books about addiction before—specifically about alcohol, at least. This one’s more general in that it covers different addictions.

On the other hand, it’s also more specific, in that it covers them from the author’s field: neuroscience.

…and experience too. The author had a plethora of addictions (the serious kind), got sober, and then undertook to study neuroscience. Her hope was to help others avoid, or escape from the same as‚ what she went through.

Dr. Grisel (as she now is) takes a methodical approach in this book. She works her way through the addictive mechanisms of a broad selection of common drugs, explaining each.

The focus here is on neutral explanations, rather than the propagandizing scaremongering that failed at least one generation. Why each drug is alluring, what it really does do—and the neurological price it exacts, down to the molecular level.

She also covers risk factors for addiction; genetic, epigenetic, and environmental. There’s no “if you were stronger”, or “these people made bad choices”, so much as… Many addicts were, in effect, sabotaged from before birth.

That doesn’t mean that to become addicted or not is just fate, but it does mean… There but for the grace of factors completely outside of our control go we.

Why is this useful to us, be we a reader without any meaningful addiction (we’re not counting coffee etc here)? Well, as this book illustrates and explains, many of us could be one (more) mishap away from a crippling addiction and not know it. Forewarned is forearmed.

Bottom line: almost all of us are, have been, or will be touched by addiction in some way. Either directly, or a loved one, or a loved one’s loved one, or perhaps a parent who gave us an epigenetic misfortune. This book gives understanding that can help.

Click here to check out “Never Enough” on Amazon today, and learn more about this important health issue!

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  • Carrot vs Kale – Which is Healthier?

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    Our Verdict

    When comparing carrot to kale, we picked the kale.

    Why?

    These are both known as carotene-containing heavyweights, but kale emerges victorious:

    In terms of macros, carrot has more carbs while kale has more protein and fiber. An easy win there for kale.

    When it comes to vitamins, both are great! But, carrots contain more of vitamins A, B5, and choline, whereas kale contains more of vitamins B1, B2, B3, B6, B9, C, E, and K. And while carrot’s strongest point is vitamin A, a cup of carrots contains around 10x the recommended daily dose of vitamin A, whereas a cup of kale contains “only” 6x the recommended daily dose of vitamin A. So, did we really need the extra in carrots? Probably not. In any case, kale already won on overall vitamin coverage, by a long way.

    In the category of minerals, kale again sweeps. On the one hand, carrots contain more sodium. On the other hand, kale contains a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Not a tricky choice!

    But don’t be fooled: carrots really are a nutritional powerhouse and a great food. Kale is just better—nutritionally speaking, in any case. If you’re making a carrot cake, please don’t try substituting kale; it will not work 😉

    Want to learn more?

    You might like to read:

    Brain Food? The Eyes Have It!

    Take care!

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  • Women spend more of their money on health care than men. And no, it’s not just about ‘women’s issues’

    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.

    Medicare, Australia’s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.

    Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.

    Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, it’s clear women spend a greater proportion of their overall expenditure on health care than men. They’re also more likely to skip or delay medical care due to the cost.

    So why do women often spend more of their money on health care, and how can we address this gap?

    Elizaveta Galitckaia/Shutterstock

    Women have more chronic diseases, and access more services

    Women are more likely to have a chronic health condition compared to men. They’re also more likely to report having multiple chronic conditions.

    While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).

    Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.

    These disparities are likely significant in understanding why women access health services more than men.

    For example, 88% of women saw a GP in 2021–22 compared to 79% of men.

    As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.

    In 2020–21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.

    Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.

    A senior woman in a medical waiting room looking at a clipboard.
    Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock

    Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020–21, 62% of women received a prescription, compared to 37% of men.

    In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.

    Reproductive health conditions

    While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.

    Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.

    One in seven women will have a diagnosis of endometriosis by age 49.

    Meanwhile, a quarter of all women aged 45–64 report symptoms related to menopause that are significant enough to disrupt their daily life.

    All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.

    Of course, conditions like endometriosis don’t just affect women. They also impact trans men, intersex people, and those who are gender diverse.

    Diagnosis can be costly

    Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.

    Delays in diagnosis often result in needing to see more doctors, again increasing the costs.

    Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including society’s normalisation of women’s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.

    There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.

    But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a woman’s pelvic pain.

    Management can be expensive too

    Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.

    On average, women are more likely than men to use both complementary therapies and allied health.

    While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.

    In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who don’t).

    More spending, less saving

    Womens’ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.

    Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.

    A woman speaks over the counter to a male pharmacist.
    More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock

    Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.

    As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.

    How can we close this gap?

    Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. We’re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).

    Investing in women’s health research will be important to improve treatments so women are less burdened by chronic conditions.

    In the 2024–25 federal budget, the government committed $160 million towards a women’s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.

    While this reform is welcome, continued, long-term investment into women’s health is crucial.

    Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University

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

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  • I Will Make You Passionate About Exercise – by Bevan Eyles

    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.

    What this isn’t: a “just do it!” motivational pep-talk.

    What this is:a compassionate and thoughtful approach to help non-exercisers become regular exercisers, by looking at the real life factors of what holds people back (learning from his own early failures as a coach, by paying attention now to things he inadvertently neglected back then), both in the material/practical and in the psychological/emotional.

    Further, he gives a 10-step method, for those who would like to be walked through it by the hand, making the transition to exercising regularly (and as a leisure habit, rather than as a chore) as frictionless as possible.

    The style is friendly and energetic, and very easy-reading throughout.

    Bottom line: if you are someone who finds exercising to be a chore, this book can definitely help you “get from here to there” in terms of finding joy in it, and finding exercise even easier than not exercising. Yes, really.

    Click here to check out I Will Make You Passionate About Exercise, and get passionate about exercise!

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  • Healing The Modern Brain – by Dr. Drew Ramsey

    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 previously reviewed Dr. Ramsey’s Eat To Beat Depression & Anxiety, and this time [it briefly covers that ground again, and then] it’s more about comprehensive brain health and mental fitness.

    He tackles this in a methodical fashion, first briefly covering the need for mental fitness, and the obstacles to same, before the main part of the book—which covers the “how”.

    The “how” in question is multifaceted, and the “nine tenets” mentioned in the subtitle cover very obvious things like diet, exercise, sleep, etc, as well as less obvious yet very important things like connection, engagement, purpose, and so forth, and some things that don’t get talked about much at all elsewhere, such as the processes of grounding and unburdening, as he describes them.

    The style is mostly narrative with many anecdotes to illustrate points, but with practical advice woven throughout also, all very readable. There’s a respectable bibliography at the back.

    Bottom line: if you’d like your brain health to get gradually better instead of gradually worse, this book can help set you on the right track.

    Click here to check out Healing The Modern Brain, and heal your modern brain!

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  • Is owning a dog good for your health?

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    Australia loves dogs. We have one of the highest rates of pet ownership in the world, and one in two households has at least one dog.

    But are they good for our health?

    Mental health is the second-most common reason cited for getting a dog, after companionship. And many of us say we “feel healthier” for having a dog – and let them sleep in our bedroom.

    Here’s what it means for our physical and mental health to share our homes (and doonas) with our canine companions.

    Pogodina Natalia/Shutterstock

    Are there physical health benefits to having a dog?

    Having a dog is linked to lower risk of death over the long term. In 2019, a systematic review gathered evidence published over 70 years, involving nearly four million individual medical cases. It found people who owned a dog had a 24% lower risk of dying from any cause compared to those who did not own a dog.

    A golden retriever pants on the grass next to a ball.
    Having a dog may help lower your blood pressure through more physical activity. Barnabas Davoti/Pexels

    Dog ownership was linked to increased physical activity. This lowered blood pressure and helped reduce the risk of stroke and heart disease.

    The review found for those with previous heart-related medical issues (such as heart attack), living with a dog reduced their subsequent risk of dying by 35%, compared to people with the same history but no dog.

    Another recent UK study found adult dog owners were almost four times as likely to meet daily physical activity targets as non-owners. Children in households with a dog were also more active and engaged in more unstructured play, compared to children whose family didn’t have a dog.

    Exposure to dirt and microbes carried in from outdoors may also strengthen immune systems and lead to less use of antibiotics in young children who grow up with dogs.

    A boy in sunglasses talks to his jack russell terrier on a beach.
    Children in households with a dog were often more active. Maryshot/Shutterstock

    Health risks

    However, dogs can also pose risks to our physical health. One of the most common health issues for pet owners is allergies.

    Dogs’ saliva, urine and dander (the skin cells they shed) can trigger allergic reactions resulting in a range of symptoms, from itchy eyes and runny nose to breathing difficulties.

    A recent meta-analysis pooled data from nearly two million children. Findings suggested early exposure to dogs may increase the risk of developing asthma (although not quite as much as having a cat does). The child’s age, how much contact they have with the dog and their individual risk all play a part.

    Slips, trips and falls are another risk – more people fall over due to dogs than cats.

    Having a dog can also expose you to bites and scratches which may become infected and pose a risk for those with compromised immune systems. And they can introduce zoonotic diseases into your home, including ring worm and Campylobacter, a disease that causes diarrhoea.

    For those sharing the bed there is an elevated the risk of allergies and picking up ringworm. It may result in lost sleep, as dogs move around at night.

    On the other hand some owners report feeling more secure while co-sleeping with their dogs, with the emotional benefit outweighing the possibility of sleep disturbance or waking up with flea bites.

    Proper veterinary care and hygiene practices are essential to minimise these risks.

    A dog peers out from under a doona while a man sleeps.
    Many of us don’t just share a home with a dog – we let them sleep in our beds. Claudia Mañas/Unsplash

    What about mental health?

    Many people know the benefits of having a dog are not only physical.

    As companions, dogs can provide significant emotional support helping to alleviate symptoms of anxiety, depression and post-traumatic stress. Their presence may offer comfort and a sense of purpose to individuals facing mental health challenges.

    Loneliness is a significant and growing public health issue in Australia.

    In the dog park and your neighbourhood, dogs can make it easier to strike up conversations with strangers and make new friends. These social interactions can help build a sense of community belonging and reduce feelings of social isolation.

    For older adults, dog walking can be a valuable loneliness intervention that encourages social interaction with neighbours, while also combating declining physical activity.

    However, if you’re experiencing chronic loneliness, it may be hard to engage with other people during walks. An Australian study found simply getting a dog was linked to decreased loneliness. People reported an improved mood – possibly due to the benefits of strengthening bonds with their dog.

    Three dogs on leash sniff each other.
    Walking a dog can make it easier to talk to people in your neighbourhood. KPegg/Shutterstock

    What are the drawbacks?

    While dogs can bring immense joy and numerous health benefits, there are also downsides and challenges. The responsibility of caring for a dog, especially one with behavioural issues or health problems, can be overwhelming and create financial stress.

    Dogs have shorter lifespans than humans, and the loss of a beloved companion can lead to depression or exacerbate existing mental health conditions.

    Lifestyle compatibility and housing conditions also play a significant role in whether having a dog is a good fit.

    The so-called pet effect suggests that pets, often dogs, improve human physical and mental health in all situations and for all people. The reality is more nuanced. For some, having a pet may be more stressful than beneficial.

    Importantly, the animals that share our homes are not just “tools” for human health. Owners and dogs can mutually benefit when the welfare and wellbeing of both are maintained.

    Tania Signal, Professor of Psychology, School of Health, Medical and Applied Sciences, CQUniversity Australia

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

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  • Red Cabbage vs Cauliflower – Which is Healthier?

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    Our Verdict

    When comparing red cabbage to cauliflower, we picked the cabbage.

    Why?

    In terms of macros, there’s no meaningful difference between them; they’re both mostly water with just enough fiber to hold them together, a small amount of carbs, and an even more trivial amount of protein. So, a tie on macros.

    Looking at the vitamins, red cabbage has more of vitamins A, B1, B2, B6, C, E, and K, while cauliflower has more of vitamins B3, B5, B9, and choline. So, a 7:4 win for red cabbage.

    In the category of minerals, red cabbage has more calcium, manganese, and iron, while cauliflower has more copper, phosphorus, and potassium. The margins of difference are comparable too, thus, a 3:3 tie on minerals.

    It’s always worth taking a look at polyphenols for plants like these, but in this case, once again, there’s not much to set one above the other. However, it’s good to note also that despite them both being Brassica oleracea (same species, different cultivar), there isn’t much overlap in their polyphenol content, meaning they complement each other very well. In particular, red cabbage is a source of luteolin and quercetin, while cauliflower is a source of gallic acid and caffeic acid, for example.

    Adding up the three ties and the one win for red cabbage, gives the cabbage the victory today—but do enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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