Peace Is Every Step – by Thích Nhất Hạnh
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Mindfulness is one of the few practices to make its way from religion (in this case, Buddhism) into hard science. We’ve written before about its many evidence-based benefits, and many national health information outlets recommend it. So, what does this book have to add?
Thích Nhất Hạnh spent most of his 95 years devoted to the practice and teaching of mindfulness and compassion. In this book, the focus is on bringing mindfulness off the meditation mat and into general life.
After all, what if we could extend that “unflappability” into situations that pressure and antagonize us? That would be some superpower!
The author offers techniques to do just that, simple exercises to transform negative emotions, and to make us more likely to remember to do so.
After all, “in the heat of the moment” is rarely when many of us are at our best, this book gives way to allow those moments themselves to serve as immediate triggers to be our best.
The title “Peace Is Every Step” is not a random collection of words; the goal of this book is to enable to reader to indeed carry peace with us as we go.
Not just “peace is always available to us”, but if we do it right: “we have now arranged for our own peace to automatically step in and help us when we need it most”.
Bottom line: if you’d like to practice mindfulness, or practice it more consistently, this book offers some powerful tools.
Click here to check out Peace Is Every Step, and carry yours with you!
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Building Psychological Resilience (Without Undue Hardship)
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What’s The Worst That Could Happen?
When we talk about the five lifestyle factors that make the biggest difference to health, stress management would be a worthy addition as number six. We haven’t focused explicitly on that for a while, so let’s get ready to start the New Year on a good footing…
You’re not going to have a stress-free 2024
What a tender world that would be! Hopefully your stressors will be small and manageable, but rest assured, things will stress you.
And that’s key: “rest assured”. Know it now, prepare for it, and build resilience.
Sounds grim, doesn’t it? It doesn’t have to be, though.
When the forecast weather is cold and wet, you’re not afraid of it when you have a warm dry house. When the heating bill comes for that warm dry house, you’re not afraid of it when you have money to pay it. If you didn’t have the money and the warm dry house, the cold wet weather could be devastating to you.
The lesson here is: we can generally handle what we’re prepared for.
Negative visualization and the PNS
This is the opposite of what a lot of “think and grow rich”-style gurus would advise. And indeed, it’s not helpful to slide into anxious worrying.
If you do find yourself spiralling, here’s a tool for getting out of that spiral:
RAIN: an intervention for dealing with difficult emotions
For now, however, we’re going to practice Radical Acceptance.
First, some biology: you may be aware that your Central Nervous System (CNS) branches into the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS).
The PNS is the part that cues our body to relax, and suppresses our fight/flight response. We’re going to activate it.
Activating the PNS is easy for most people in comfortable circumstances (e.g., you are not currently exposed to stressful stimuli). It may well be activated already, and if it’s not, a few deep breaths is usually all it takes.
If you’d like a quick and easy Mindfulness-Based Stress Reduction (MBSR) technique, here you go:
No-Frills, Evidence-Based Mindfulness
Activating the PNS is hard for most people in difficult circumstances (e.g., you either are currently exposed to stressful stimuli, or you are in one of the emotional spirals we discussed earlier).
However, we can trick our bodies and brains by—when we are safe and unstressed—practicing imagining those stressful stimuli. Taking a moment to not just imagine it experientially, but immersively. This, in CBT and DBT, is the modern equivalent to the old samurai who simply accepted, before battle, that they were already dead—and thus went into battle with zero fear of death.
A less drastic example is the zen master who had a favorite teacup, and feared it would get broken. So he would tell himself “the cup is already broken”. One day, it actually broke, and he simply smiled ruefully and said “Of course”.
How this ties together: practice the mindfulness-based stress reduction we linked above, while imagining the things that do/would stress you the most.
Since it’s just imagination, this is a little easier than when the thing is actually happening. Practicing this way means that when and if the thing actually happens (an unfortunate diagnosis, a financial reversal, whatever it may be), our CNS is already well-trained to respond to stress with a dose of PNS-induced calm.
You can also leverage hormesis, a beneficial aspect of (in this case, optional and chosen by you) acute stress:
Dr. Elissa Epel | The Stress Prescription
Psychological resilience training
This (learned!) ability to respond to stress in an adaptive fashion (without maladaptive coping strategies such as unhelpful behavioral reactivity and/or substance use) is a key part of what in psychology is called resilience:
And yes, the CBT/DBT/MBSR methods we’ve been giving you are the evidence-based gold standard.
Only the best for 10almonds subscribers! 😎
❝That was helpful, but not cheery; can we finish the year on a cheerier note?❞
We can indeed:
How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
Take care!
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Salmon vs Tuna – Which is Healthier?
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Our Verdict
When comparing salmon to tuna, we picked the tuna.
Why?
It’s close, and there are merits and drawbacks to both!
In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.
So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.
We’ll call this section a clear win for tuna.
On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.
Still, we’ll call this section a nominal win for salmon.
In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.
We’ll call this section a moderate win for tuna.
Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.
Totting up the sections, this a modest but clear win for tuna.
Want to learn more?
You might like to read:
Farmed Fish vs Wild-Caught: Important Differences!
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How To Clean Your Brain (Glymphatic Health Primer)
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That’s not a typo! The name “glymphatic system” was coined by the Danish neuroscientist Dr. Maiken Nedergaard, and is a nod to its use of glial cells to do a similar job to that of the peripheral lymphatic system—but this time, in the CNS. Today, we have Dr. Jin Sung to tell us more:
Brainwashing (but not like that)
The glymphatic system may sound like a boring job, but so does “sanitation worker” in a city—yet the city would grind to a messy halt very very quickly without them. Same goes for your brain.
Diseases that are prevalent when this doesn’t happen the way it should include Alzheimer’s (beta-amyloid clearance) and Parkinson’s (alpha-synuclein clearance) amongst others.
Things Dr. Sung recommends for optimal glymphatic function include: sleep (7–9 hours), exercise (30–45 minutes daily), hydration (half your bodyweight in pounds, in ounces, so if your body weighs 150 lbs, that means 75 oz of water), good posture (including the use of good ergonomics, e.g. computer monitor at right height, car seat correct, etc), stress reduction (reduces inflammatory cytokines), getting enough omega-3 (the brain needs certain fats to work properly, and this is the one most likely to see a deficit), vagal stimulation (methods include humming, gargling, and gagging—please note we said vagal stimulation; easy to misread at a glance!), LED light therapy, and fasting (intermittent or prolonged).
For more on each of these, including specific tips, enjoy:
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Want to learn more?
You might also like to read:
- Ask Not What Your Lymphatic System Can Do For You…
- The Vagus Nerve (And How You Can Make Use Of It)
- Casting Yourself In A Healthier Light
- Intermittent Fasting: How Does It Work?
Take care!
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Clams vs Oysters – Which is Healthier?
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Our Verdict
When comparing clams to oysters, we picked the clams.
Why?
Considering the macros first, clams have more than 2x the protein, while oysters have nearly 2x the fat, of which, a little over 5x the saturated fat. So, in all accounts, clam is the winner here.
In terms of vitamins, clams have more of vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, and C, while oysters are not higher in any vitamins. Another win for clams.
The category of minerals is more balanced; clams are higher in manganese, phosphorus, potassium, and selenium, while oysters are higher in copper, iron, magnesium, and zinc. This makes for a 4:4 tie, though it’s worth noting that the margin of difference for zinc is very large, so that can be an argument for oysters.
Nevertheless, adding up the sections makes for a clear win for clams.
A quick aside on “are oysters an aphrodisiac?”:
That zinc content is probably largely responsible for oysters’ reputation as an aphrodisiac, and zinc is important in the synthesis of both estrogen and testosterone. However, as the synthesis is not instant, and those sex hormones rise most in the morning (around 8am to 9am), to enjoy aphrodisiac benefits it’d be more sensible, on a biochemical level, to eat oysters one day, and then have morning sex the next day when those hormones are peaking. That said, while testosterone is the main driver of male libido, progesterone is usually more relevant for women’s, and unlike estrogen, progesterone usually peaks around 10pm to 2am, and is uninfluenced by having just eaten oysters.
So, in what way, if any, could oysters be responsible for libido in women? Well, the zinc is still important in energy metabolism, so that’s a factor, and also, we might hypothesize that oysters’ high saturated fat and cholesterol content may increase blood pressure which, while not fabulous for the health in general, may be considered desirable in the bedroom since the clitoris is anatomically analogous to the penis, and—while estrogen vs testosterone makes differences to the nervous system down there that are beyond the scope of today’s article—also enjoys localized increased blood pressure (and thus, a flushing response and resultant engorgement) during arousal.
Want to learn more?
You might like to read:
Does Eating Shellfish Really Contribute To Gout? ← short answer is: it can if consumed frequently over a long period of time, but that risk factor is greatly overstated, compared to some other risk factors
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Mammography AI Can Cost Patients Extra. Is It Worth It?
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As I checked in at a Manhattan radiology clinic for my annual mammogram in November, the front desk staffer reviewing my paperwork asked an unexpected question: Would I like to spend $40 for an artificial intelligence analysis of my mammogram? It’s not covered by insurance, she added.
I had no idea how to evaluate that offer. Feeling upsold, I said no. But it got me thinking: Is this something I should add to my regular screening routine? Is my regular mammogram not accurate enough? If this AI analysis is so great, why doesn’t insurance cover it?
I’m not the only person posing such questions. The mother of a colleague had a similar experience when she went for a mammogram recently at a suburban Baltimore clinic. She was given a pink pamphlet that said: “You Deserve More. More Accuracy. More Confidence. More power with artificial intelligence behind your mammogram.” The price tag was the same: $40. She also declined.
In recent years, AI software that helps radiologists detect problems or diagnose cancer using mammography has been moving into clinical use. The software can store and evaluate large datasets of images and identify patterns and abnormalities that human radiologists might miss. It typically highlights potential problem areas in an image and assesses any likely malignancies. This extra review has enormous potential to improve the detection of suspicious breast masses and lead to earlier diagnoses of breast cancer.
While studies showing better detection rates are extremely encouraging, some radiologists say, more research and evaluation are needed before drawing conclusions about the value of the routine use of these tools in regular clinical practice.
“I see the promise and I hope it will help us,” said Etta Pisano, a radiologist who is chief research officer at the American College of Radiology, a professional group for radiologists. However, “it really is ambiguous at this point whether it will benefit an individual woman,” she said. “We do need more information.”
The radiology clinics that my colleague’s mother and I visited are both part of RadNet, a company with a network of more than 350 imaging centers around the country. RadNet introduced its AI product for mammography in New York and New Jersey last February and has since rolled it out in several other states, according to Gregory Sorensen, the company’s chief science officer.
Sorensen pointed to research the company conducted with 18 radiologists, some of whom were specialists in breast mammography and some of whom were generalists who spent less than 75% of their time reading mammograms. The doctors were asked to find the cancers in 240 images, with and without AI. Every doctor’s performance improved using AI, Sorensen said.
Among all radiologists, “not every doctor is equally good,” Sorensen said. With RadNet’s AI tool, “it’s as if all patients get the benefit of our very top performer.”
But is the tech analysis worth the extra cost to patients? There’s no easy answer.
“Some people are always going to be more anxious about their mammograms, and using AI may give them more reassurance,” said Laura Heacock, a breast imaging specialist at NYU Langone Health’s Perlmutter Cancer Center in New York. The health system has developed AI models and is testing the technology with mammograms but doesn’t yet offer it to patients, she said.
Still, Heacock said, women shouldn’t worry that they need to get an additional AI analysis if it’s offered.
“At the end of the day, you still have an expert breast imager interpreting your mammogram, and that is the standard of care,” she said.
About 1 in 8 women will be diagnosed with breast cancer during their lifetime, and regular screening mammograms are recommended to help identify cancerous tumors early. But mammograms are hardly foolproof: They miss about 20% of breast cancers, according to the National Cancer Institute.
The FDA has authorized roughly two dozen AI products to help detect and diagnose cancer from mammograms. However, there are currently no billing codes radiologists can use to charge health plans for the use of AI to interpret mammograms. Typically, the federal Centers for Medicare & Medicaid Services would introduce new billing codes and private health plans would follow their lead for payment. But that hasn’t happened in this field yet and it’s unclear when or if it will.
CMS didn’t respond to requests for comment.
Thirty-five percent of women who visit a RadNet facility for mammograms pay for the additional AI review, Sorensen said.
Radiology practices don’t handle payment for AI mammography all in the same way.
The practices affiliated with Boston-based Massachusetts General Hospital don’t charge patients for the AI analysis, said Constance Lehman, a professor of radiology at Harvard Medical School who is co-director of the Breast Imaging Research Center at Mass General.
Asking patients to pay “isn’t a model that will support equity,” Lehman said, since only patients who can afford the extra charge will get the enhanced analysis. She said she believes many radiologists would never agree to post a sign listing a charge for AI analysis because it would be off-putting to low-income patients.
Sorensen said RadNet’s goal is to stop charging patients once health plans realize the value of the screening and start paying for it.
Some large trials are underway in the United States, though much of the published research on AI and mammography to date has been done in Europe. There, the standard practice is for two radiologists to read a mammogram, whereas in the States only one radiologist typically evaluates a screening test.
Interim results from the highly regarded MASAI randomized controlled trial of 80,000 women in Sweden found that cancer detection rates were 20% higher in women whose mammograms were read by a radiologist using AI compared with women whose mammograms were read by two radiologists without any AI intervention, which is the standard of care there.
“The MASAI trial was great, but will that generalize to the U.S.? We can’t say,” Lehman said.
In addition, there is a need for “more diverse training and testing sets for AI algorithm development and refinement” across different races and ethnicities, said Christoph Lee, director of the Northwest Screening and Cancer Outcomes Research Enterprise at the University of Washington School of Medicine.
The long shadow of an earlier and largely unsuccessful type of computer-assisted mammography hangs over the adoption of newer AI tools. In the late 1980s and early 1990s, “computer-assisted detection” software promised to improve breast cancer detection. Then the studies started coming in, and the results were often far from encouraging. Using CAD at best provided no benefit, and at worst reduced the accuracy of radiologists’ interpretations, resulting in higher rates of recalls and biopsies.
“CAD was not that sophisticated,” said Robert Smith, senior vice president of early cancer detection science at the American Cancer Society. Artificial intelligence tools today are a whole different ballgame, he said. “You can train the algorithm to pick up things, or it learns on its own.”
Smith said he found it “troubling” that radiologists would charge for the AI analysis.
“There are too many women who can’t afford any out-of-pocket cost” for a mammogram, Smith said. “If we’re not going to increase the number of radiologists we use for mammograms, then these new AI tools are going to be very useful, and I don’t think we can defend charging women extra for them.”
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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How Not to Diet – by Dr. Michael Greger
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We’ve talked before about Dr. Greger’s famous “How Not To Die” book, and we love it and recommend it… But… It is, primarily, a large, dry textbook. Full of incredibly good science and information about what is statistically most likely to kill us and how to avoid that… but it’s not the most accessible.
“How Not To Diet“, on the other hand, is a diet book, is very readable, and assumes the reader would simply like to know how to healthily lose weight.
By focussing on this one problem, rather than the many (admittedly important) mortality risks, the reading is a lot easier and lighter. And, because it’s still Dr. Greger advocating for the same diet, you’ll still get to reduce all those all-cause mortality risks. You won’t be reading about them in this book; it will now just be a happy side effect.
While in “How Not To Die”, Dr. Greger looked at what was killing people and then tackled those problems, here he’s taken the same approach to just one problem… Obesity.
So, he looks at what is causing people to be overweight, and methodically tackles those problems.
We’ll not list them all here—there are many, and this is a book review, not a book summary. But suffice it to say, the work is comprehensive.
Bottom line: this book methodically and clinically (lots of science!) looks at what makes us overweight… And tackles those problems one by one, giving us a diet optimized for good health and weight loss. If you’d like to shed a few pounds in a healthy, sustainable way (that just happens to significantly reduce mortality risk from other causes too) then this is a great book for you!
Click here to check out “How Not To Diet” on Amazon and get healthy for life!
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