Real Self-Care – by Pooja Lakshmin MD
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As the subtitle says, “crystals, cleanses, and bubble baths not included”. So, if it’s not about that sort of self-care, what is it about?
Dr. Lakshmin starts by acknowledging something that many self-help books don’t:
We can do everything correctly and still lose. Not only that, but for many of us, that is the probable outcome. Not because of any fault or weakness of ours, but simply because one way or another the game is rigged against us from the start.
So, should we throw in the towel, throw our hands in the air, and throw the book out of the window?
Nope! Dr. Lakshmin has actually helpful advice, that pertains to:
- creating healthy boundaries and challenging guilt
- treating oneself with compassion
- identifying and aligning oneself with one’s personal values
- asserting one’s personal power to fight for one’s own self-interest
If you’re reading this and thinking “that seems very selfish”, then let’s remember the “challenging guilt” part of that. We’ve all-too-often been conditioned to neglect our own needs and self-sacrifice for others.
And, while selfless service really does have its place, needlessly self-destructive martyrdom does not!
Bottom line: this book delivers a lot of “real talk” on a subject that otherwise often gets removed from reality rather. In short, it’s a great primer for finding the right place to draw the line between being a good-hearted person and being a doormat.
Click here to check out Real Self-Care and “put your own oxygen mask on first”!
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Crispy Tofu Pad Thai
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Easy to make, delicious to enjoy, and packed with phytonutrients, this dish is a great one to add to your repertoire:
You will need
- 10 oz ready-to-wok rice noodles, or 6 oz dry
- 5 oz silken tofu
- 5 oz firm or extra firm tofu, cut into small cubes
- 1 oz arrowroot (or cornstarch if you don’t have arrowroot)
- 4 scallions, sliced
- ¼ bulb garlic, finely chopped
- 1″ piece fresh ginger, grated
- 1 red chili, chopped (multiply per your heat preferences)
- 1 red bell pepper, deseeded and thinly sliced
- 4 oz bok choi, thinly sliced
- 4 oz mung bean sprouts
- 1 tbsp tamari (or other, but tamari is traditional) soy sauce
- 1 tbsp sweet chili sauce
- Juice of ½ lime
- ½ tsp MSG or 1 tsp low-sodium salt
- Avocado oil, or your preferred oil for stir-frying
- To serve: lime wedges
- Optional garnish: crushed roasted peanuts (if allergic, substitute sesame seeds; peanuts are simply traditional, that’s all)
Method
(we suggest you read everything at least once before doing anything)
1) Scramble the silken tofu. For guidance and also additional seasoning pointers, see our Tasty Tofu Scramble recipe, but omit the thyme.
2) Cook the noodles if necessary (i.e. if they are the dry type and need boiling, as opposed to “ready-to-wok” noodles that don’t), drain, and set aside.
4) Prepare the tofu cubes: if the tofu cubes are dry to the touch, toss them gently in a little oil to coat. If they’re wet to the touch, no need. Dust the tofu cubes with the arrowroot and MSG/salt; you can do this in a bowl, tossing gently to distribute the coating evenly.
4) Heat some oil in a wok over a high heat, and fry the tofu on each side until golden and crispy all over, and set aside.
5) Stir-fry the scallions, garlic, ginger, chili, and bell pepper for about 2 minutes.
6) Add the bean sprouts and bok choi, and keep stir-frying for another 2 minutes.
7) Add everything that’s not already in the pan except the lime wedges and peanuts (i.e., add the things you set aside, plus the remaining as-yet-untouched ingredients) and stir-fry for a further 2 minutes.
8) Serve hot, garnished with the crushed peanuts if using, and with the lime wedges on the side:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Sprout Your Seeds, Grains, Beans, Etc
- Which Bell Peppers To Pick? A Spectrum Of Specialties
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Comfortable with Uncertainty – by Pema Chödrön
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This book is exactly what the subtitle claims it to be: 108 teachings on cultivating fearlessness and compassion. They are short extracts, entire of themselves, taken from Chödrön’s wider work and arranged to offer her insights and advices on this one topic, in one place.
It is worth noting, by the way, that the author is a Buddhist nun, and as such, the principles and practices are Buddhist in origin. If that’s a problem for you, then this book will not be for you. It does not, however, require that the reader be Buddhist to benefit, simply that one has a will to be calm in the face of chaos, and yet not indifferent—rather, to take on the challenges of life with a whole heart.
And about that compassion? This is about alleviating suffering; your own, and the suffering in the world as a whole, increasingly uncertain as this world is. And being brave enough to do that, in a world that is not always gentle.
The style is idiosyncratic, and you will likely love it or hate it. If you love it, then you will find this book at once both soothing and empowering; if not, you will put the book down and pick up a book on CBT or something instead.
Bottom line: this book absolutely does deliver on its title/subtitle promises—provided you, dear reader, internalize it and practise it.
Click here to check out Comfortable with Uncertainty, and get comfortable with uncertainty!
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Forget Ringing the Button for the Nurse. Patients Now Stay Connected by Wearing One.
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HOUSTON — Patients admitted to Houston Methodist Hospital get a monitoring device about the size of a half-dollar affixed to their chest — and an unwitting role in the expanding use of artificial intelligence in health care.
The slender, battery-powered gadget, called a BioButton, records vital signs including heart and breathing rates, then wirelessly sends the readings to nurses sitting in a 24-hour control room elsewhere in the hospital or in their homes. The device’s software uses AI to analyze the voluminous data and detect signs a patient’s condition is deteriorating.
Hospital officials say the BioButton has improved care and reduced the workload of bedside nurses since its rollout last year.
“Because we catch things earlier, patients are doing better, as we don’t have to wait for the bedside team to notice if something is going wrong,” said Sarah Pletcher, system vice president at Houston Methodist.
But some nurses fear the technology could wind up replacing them rather than supporting them — and harming patients. Houston Methodist, one of dozens of U.S. hospitals to employ the device, is the first to use the BioButton to monitor all patients except those in intensive care, Pletcher said.
“The hype around a lot of these devices is they provide care at scale for less labor costs,” said Michelle Mahon, a registered nurse and an assistant director of National Nurses United, the profession’s largest U.S. union. “This is a trend that we find disturbing,” she said.
The rollout of BioButton is among the latest examples of hospitals deploying technology to improve efficiency and address a decades-old nursing shortage. But that transition has raised its own concerns, including about the device’s use of AI; polls show the public is wary of health providers relying on it for patient care.
In December 2022 the FDA cleared the BioButton for use in adult patients who are not in critical care. It is one of many AI tools now used by hospitals for tasks like reading diagnostic imaging results.
In 2023, President Joe Biden directed the Department of Health and Human Services to develop a plan to regulate AI in hospitals, including by collecting reports of patients harmed by its use.
The leader of BioIntelliSense, which developed the BioButton, said its device is a huge advance compared with nurses walking into a room every few hours to measure vital signs. “With AI, you now move from ‘I wonder why this patient crashed’ to ‘I can see this crash coming before it happens and intervene appropriately,’” said James Mault, CEO of the Golden, Colorado-based company.
The BioButton stays on the skin with an adhesive, is waterproof, and has up to a 30-day battery life. The company says the device — which allows providers to quickly notice deteriorating health by recording more than 1,000 measurements a day per patient — has been used on more than 80,000 hospital patients nationwide in the past year.
Hospitals pay BioIntelliSense an annual subscription fee for the devices and software.
Houston Methodist officials would not reveal how much the hospital pays for the technology, though Pletcher said it equates to less than a cup of coffee a day per patient.
For a hospital system that treats thousands of patients at a time — Houston Methodist has 2,653 non-ICU beds at its eight Houston-area hospitals — such an investment could still translate to millions of dollars a year.
Hospital officials say they have not made any changes in nurse staffing and have no plans to because of implementing the BioButton.
Inside the hospital’s control center for virtual monitoring on a recent morning, about 15 nurses and technicians dressed in scrubs sat in front of large monitors showing the health status of hundreds of patients they were assigned to monitor.
A red checkmark next to a patient’s name signaled the AI software had found readings trending outside normal. Staff members could click into a patient’s medical record, showing patients’ vital signs over time and other medical history. These virtual nurses, if you will, could contact nurses on the floor by phone or email, or even dial directly into the patient’s room via video call.
Nutanben Gandhi, a technician who was watching 446 patients on her monitor that morning, said that when she gets an alert, she looks at the patient’s health record to see if the anomaly can be easily explained by something in the patient’s condition or if she needs to contact nurses on the patient’s floor.
Oftentimes an alert can be easily dismissed. But identifying signs of deteriorating health can be tough, said Steve Klahn, Houston Methodist’s clinical director of virtual medicine.
“We are looking for a needle in a haystack,” he said.
Donald Eustes, 65, was admitted to Houston Methodist in March for prostate cancer treatment and has since been treated for a stroke. He is happy to wear the BioButton.
“You never know what can happen here, and having an extra set of eyes looking at you is a good thing,” he said from his hospital bed. After being told the device uses AI, the Montgomery, Texas, man said he has no problem with its helping his clinical team. “This sounds like a good use of artificial intelligence.”
Patients and nurses alike benefit from remote monitoring like the BioButton, said Pletcher of Houston Methodist.
The hospital has placed small cameras and microphones inside all patient rooms enabling nurses outside to communicate with patients and perform tasks such as helping with patient admissions and discharge instructions. Patients can include family members on the remote calls with nurses or a doctor, she said.
Virtual technology frees up on-duty nurses to provide more hands-on help, such as starting an intravenous line, Pletcher said. With the BioButton, nurses can wait to take routine vital signs every eight hours instead of every four, she said.
Pletcher said the device reduces nurses’ stress in monitoring patients and allows some to work more flexible hours because virtual care can be done from home rather than coming to the hospital. Ultimately it helps retain nurses, not drive them away, she said.
Sheeba Roy, a nurse manager at Houston Methodist, said some members of the nursing staff were nervous about relying on the device and not checking patients’ vital signs as often themselves. But testing has shown the device provides accurate information.
“After we implemented it, the staff loves it,” Roy said.
Serena Bumpus, chief executive officer of the Texas Nurses Association, said her concern with any technology is that it can be more burdensome on nurses and take away time with patients.
“We have to be hypervigilant in ensuring that we are not leaning on this to replace the ability of nurses to critically think and assess patients and validate what this device is telling us is true,” Bumpus said.
Houston Methodist this year plans to send the BioButton home with patients so the hospital can better track their progress in the weeks after discharge, measuring the quality of their sleep and checking their gait.
“We are not going to need less nurses in health care, but we have limited resources and we have to use those as thoughtfully as we can,” Pletcher said. “Looking at projected demand and seeing the supply we have coming, we will not have enough to meet demand, so anything we can do to give time back to nurses is a good thing.”
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.
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Why You Probably Need More Sleep
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Sleep: yes, you really do still need it!
We asked you how much sleep you usually get, and got the above-pictured, below-described set of responses:
- A little of a third of all respondents selected the option “< 7 hours”
- However, because respondents also selected options such as < 6 hours, < 5 hours, and < 4 hours, so if we include those in the tally, the actual total percentage of respondents who reported getting under 7 hours, is actually more like 62%, or just under two thirds of all respondents.
- Nine respondents, which was about 5% of the total, reported usually getting under 4 hours sleep
- A little over quarter of respondents reported usually getting between 7 and 8 hours sleep
- Fifteen respondents, which was a little under 10% of the total, reported usually getting between 8 and 9 hours of sleep
- Three respondents, which was a little under 2% of the total, reported getting over 9 hours of sleep
- In terms of the classic “you should get 7–9 hours sleep”, approximately a third of respondents reported getting this amount.
You need to get 7–9 hours sleep: True or False?
True! Unless you have a (rare!) mutated ADRB1 gene, which reduces that.
The way to know whether you have this, without genomic testing to know for sure, is: do you regularly get under 6.5 hours sleep, and yet continue to go through life bright-eyed and bushy-tailed? If so, you probably have that gene. If you experience daytime fatigue, brain fog, and restlessness, you probably don’t.
About that mutated ADRB1 gene:
NIH | Gene identified in people who need little sleep
Quality of sleep matters as much as duration, and a lot of studies use the “RU-Sated” framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:
- regularity / usual hours
- satisfaction with sleep
- alertness during waking hours
- timing of sleep
- efficiency of sleep
- duration of sleep
But, that doesn’t mean that you can skimp on the last one if the others are in order. In fact, getting a good 7 hours sleep can reduce your risk of getting a cold by three or four times (compared with six or fewer hours):
Behaviorally Assessed Sleep and Susceptibility to the Common Cold
^This study was about the common cold, but you may be aware there are more serious respiratory viruses freely available, and you don’t want those, either.
Napping is good for the health: True or False?
True or False, depending on how you’re doing it!
If you’re trying to do it to sleep less in total (per polyphasic sleep scheduling), then no, this will not work in any sustainable fashion and will be ruinous to the health. We did a Mythbusting Friday special on specifically this, a while back:
Could Just Two Hours Sleep Per Day Be Enough?
PS: you might remember Betteridge’s Law of Headlines
If you’re doing it as a energy-boosting supplement to a reasonable night’s sleep, napping can indeed be beneficial to the health, and can give benefits such as:
- Increased alertness
- Helps with learning
- Improved memory
- Boost to immunity
- Enhance athletic performance
However! There is still a right and a wrong way to go about it, and we wrote about this previously, for a Saturday Life Hacks edition of 10almonds:
How To Nap Like A Pro (No More “Sleep Hangovers”!)
As we get older, we need less sleep: True or False
False, with one small caveat.
The small caveat: children and adolescents need 9–12 hours sleep because, uncredited as it goes, they are doing some seriously impressive bodybuilding, and that is exhausting to the body. So, an adult (with a normal lifestyle, who is not a bodybuilder) will tend to need less sleep than a child/adolescent.
But, the statement “As we get older, we need less sleep” is generally taken to mean “People in the 65+ age bracket need less sleep than younger adults”, and this popular myth is based on anecdotal observational evidence: older people tend to sleep less (as our survey above shows! For any who aren’t aware, our readership is heavily weighted towards the 60+ demographic), and still continue functioning, after all.
Just because we survive something with a degree of resilience doesn’t mean it’s good for us.
In fact, there can be serious health risks from not getting enough sleep in later years, for example:
Sleep deficiency promotes Alzheimer’s disease development and progression
Want to get better sleep?
What gets measured, gets done. Sleep tracking apps can be a really good tool for getting one’s sleep on a healthier track. We compared and contrasted some popular ones:
The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down
Take good care of yourself!
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How light can shift your mood and mental health
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This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.
It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood?
We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when spring returns.
But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on.
llaszlo/Shutterstock An ancient rhythm of light and mood
In an earlier article in our series, we learned that light shining on the back of the eye sends “timing signals” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms.
“Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes turn on and off during the 24-hour, light-dark cycle.
But how is this all linked with our mood and mental health?
Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night.
When circadian disruption happens, it increases the risk of certain mental disorders. These include bipolar disorder and atypical depression (a type of depression when someone is extra sleepy and has problems with their energy and metabolism).
Light on the brain
Light may also affect circuits in the brain that control mood, as animal studies show.
There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner changed the activity of a brain region involved in mood and alertness.
Another brain-imaging study found a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several mental disorders, including depression.
Our mood can lift in sunlight for a number of reasons, related to our genes, brain and hormones. New Africa/Shutterstock What happens when the seasons change?
Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “seasonal affective disorder”.
What is less well known is that for other people, the change to spring and summer (when there is more light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality.
Most people aren’t very seasonal. But for those who are, seasonality has a genetic component. Relatives of people with seasonal affective disorder are more likely to also experience seasonality.
Seasonality is also more common in conditions such as bipolar disorder. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode.
Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “activated” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious.
Alexis Hutcheon, who experiences seasonality and helped write this article, told us:
[…] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead.
So what’s going on in the brain?
One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine.
Serotonin helps regulate mood and is the target of many antidepressants. There is some evidence of seasonal changes in serotonin levels, potentially being lower in winter.
Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some antidepressants. Levels of dopamine may also change with the seasons.
But the neuroscience of seasonality is a developing area and more research is needed to know what’s going on in the brain.
How about bright light at night?
We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms.
This type of circadian rhythm disturbance is associated with higher rates of symptoms including self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of mental disorders, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD).
Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and many other mental processes.
But people differ hugely in their sensitivity to light. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems.
Bright light at night disrupts your body clock, putting you at greater risk of mental health issues. Ollyy/Shutterstock Where to from here?
Learning about light will help people better manage their mental health conditions.
By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as depression and bipolar disorder emerging in the first place.
Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people at risk of mental health problems. These include people with a family history of mental health problems or people who are night owls (late sleepers and late risers), who are more at risk of body clock disturbances.
Alexis Hutcheon has lived experience of a mental health condition and helped write this article.
If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.
Jacob Crouse, Research Fellow in Youth Mental Health, Brain and Mind Centre, University of Sydney; Emiliana Tonini, Postdoctoral Research Fellow, Brain and Mind Centre, University of Sydney, and Ian Hickie, Co-Director, Health and Policy, Brain and Mind Centre, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Acid Reflux Diet Cookbook – by Dr. Harmony Reynolds
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Notwithstanding the title, this is far more than just a recipe book. Of course, it is common for health-focused recipe books to begin with a preamble about the science that’s going to be applied, but in this case, the science makes up a larger portion of the book than usual, along with practical tips about how to best implement certain things, at home and when out and about.
Dr. Reynolds also gives a lot of information about such things as medications that could be having an effect one way or the other, and even other lifestyle factors such as exercise and so forth, and yes, even stress management. Because for many people, what starts as acid reflux can soon become ulcers, and that’s not good.
The recipes themselves are diverse and fairly simple; they’re written solely with acid reflux in mind and not other health considerations, but they are mostly heathy in the generalized sense too.
The style is straight to the point with zero padding sensationalism, or chit-chat. It can make for a slightly dry read, but let’s face it, nobody is buying this book for its entertainment value.
Bottom line: if you have been troubled by acid reflux, this book will help you to eat your way safely out of it.
Click here to check out the Acid Reflux Diet Cookbook, and enjoy!
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