Make Overnight Oats Shorter Or Longer For Different Benefits!

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

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 long do I have to soak oats for to get the benefits of “overnight oats”?❞

The primary benefit of overnight oats (over cooked oats) is that they are soft enough to eat without having been cooked (as cooking increases their glycemic index).

So, if it’s soft, it’s good to eat. A few hours should be sufficient.

Bonus information

If, by the way, you happen to leave oats and milk (be it animal or plant milk) sealed in a jar at room temperature for a 2–3 days (less if your “room temperature” is warmer than average), it will start to ferment.

  • Good news: fermentation can bring extra health benefits!
  • Bad news: you’re on your own if something pathogenic is present

For more on this, you might like to read:

Fermenting Everything: How to Make Your Own Cultured Butter, Fermented Fish, Perfect Kimchi, and Beyond

Enjoy!

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  • The Imperfect Nutritionist – by Jennifer Medhurst

    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 idea of the “imperfect nutritionist” is to note that we’re all different with slightly different needs and sometimes very different preferences (or circumstances!) and having a truly perfect diet is probably a fool’s errand. Should we just give up, then? Not at all:

    What we can do, Medhust argues, is find what’s best for us, realistically.

    It’s better to have an 80% perfect diet 80% of the time, than to have a totally perfect diet for four and a half meals before running out of steam (and ingredients).

    As for the “seven principles” mentioned in the title… we’re not going to keep those a mystery; they are:

    1. Focusing on wholefood
    2. Being diverse
    3. Knowing your fats
    4. Including fermented, prebiotic and probiotic foods
    5. Reducing refined carbohydrates
    6. Being aware of liquids
    7. Eating mindfully

    The first part of the book is a treatise on how to implement those principles in your diet generally; the second part of the book is a recipe collection—70 recipes, with “these ingredients will almost certainly be available at your local supermarket” as a baseline. No instances of “the secret to being a good chef is knowing how to source fresh ingredients; ask your local greengrocer where to find spring-harvested perambulatory truffle-cones” here!

    Basically, it focusses on adding healthy foods per your personal preferences and circumstances, and building these up into a repertoire of meals that will keep you and your family happy and healthy.

    Pick Up Your Copy Of The Imperfect Nutritionist From Amazon Today!

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  • Testosterone, Tourette’s, and Tickly Throats

    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

    ❝Could you do a series on mens health? Testosterone boosters. Libido? What works what doesnt? Also could you discuss prostate health and what supplements, meds, foods or protocols work to relieve symptoms of bph❞

    We could indeed! We’ll be sure to write more, but while you’re waiting, you might like to read our main feature from a while back:

    Too Much Or Too Little Testosterone?

    …as it does include a lot about the use of a supplement that helps against Benign Prostatic Hyperplasia, with performance comparable to the most common drug prescribed for such.

    And since (like that drug) it’s a 5α-reductase inhibitor (meaning it works by blocking the conversion of testosterone to DHT), this means it helps against prostate problems (and also, incidentally, male pattern hair loss) without reducing overall testosterone levels. In fact, because less testosterone will be converted to DHT, you’ll actually (all other things being equal) end up with slightly higher free testosterone levels.

    ❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞

    It’s hard to say without knowing about your lifestyle (and hormones, for that matter)! But, extra weight around the middle in particular is often correlated with high levels of cortisol, so you might find this of benefit:

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

    ❝Is there anything special that might help someone with Tourette’s syndrome?❞

    There are of course a lot of different manifestations of Tourette’s syndrome, and some people’s tics may be far more problematic to themselves and/or others, while some may be quite mild and just something to work around.

    It’s an interesting topic for sure, so we’ll perhaps do a main feature (probably also covering the related-and-sometimes-overlapping OCD umbrella rather than making it hyperspecific to Tourette’s), but meanwhile, you might consider some of these options:

    ❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞

    We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:

    Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

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  • What is a virtual emergency department? And when should you ‘visit’ one?

    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.

    For many Australians the emergency department (ED) is the physical and emblematic front door to accessing urgent health-care services.

    But health-care services are evolving rapidly to meet the population’s changing needs. In recent years, we’ve seen growing use of telephone, video, and online health services, including the national healthdirect helpline, 13YARN (a crisis support service for First Nations people), state-funded lines like 13 HEALTH, and bulk-billed telehealth services, which have helped millions of Australians to access health care on demand and from home.

    The ED is similarly expanding into new telehealth models to improve access to emergency medical care. Virtual EDs allow people to access the expertise of a hospital ED through their phone, computer or tablet.

    All Australian states and the Northern Territory have some form of virtual ED at least in development, although not all of these services are available to the general public at this stage.

    So what is a virtual ED, and when is it appropriate to consider using one?

    Shutterstock/Nils Versemann

    How does a virtual ED work?

    A virtual ED is set up to mirror the way you would enter the physical ED front door. First you provide some basic information to administration staff, then you are triaged by a nurse (this means they categorise the level of urgency of your case), then you see the ED doctor. Generally, this all takes place in a single video call.

    In some instances, virtual ED clinicians may consult with other specialists such as neurologists, cardiologists or trauma experts to make clinical decisions.

    A virtual ED is not suitable for managing medical emergencies which would require immediate resuscitation, or potentially serious chest pains, difficulty breathing or severe injuries.

    A virtual ED is best suited to conditions that require immediate attention but are not life-threatening. These could include wounds, sprains, respiratory illnesses, allergic reactions, rashes, bites, pain, infections, minor burns, children with fevers, gastroenteritis, vertigo, high blood pressure, and many more.

    People with these sorts of conditions and concerns may not be able to get in to see a GP straight away and may feel they need emergency advice, care or treatment.

    When attending the ED, they can be subject to long wait times and delayed specialist attention because more serious cases are naturally prioritised. Attending a virtual ED may mean they’re seen by a doctor more quickly, and can begin any relevant treatment sooner.

    From the perspective of the health-care system, virtual EDs are about redirecting unnecessary presentations away from physical EDs, helping them be ready to respond to emergencies. The virtual ED will not hesitate in directing callers to come into the physical ED if staff believe it is an emergency.

    The doctor in the virtual ED may also direct the patient to a GP or other health professional, for example if their condition can’t be assessed visually, or if they need physical treatment.

    The results so far

    Virtual EDs have developed significantly over the past three years, predominantly driven by the COVID pandemic. We are now starting to slowly see assessments of these services.

    A recent evaluation my colleagues and I did of Queensland’s Metro North Virtual ED found roughly 30% of calls were directed to the physical ED. This suggests 70% of the time, cases could be managed effectively by the virtual ED.

    Preliminary data from a Victorian virtual ED indicates it curbed a similar rate of avoidable ED presentations – 72% of patients were successfully managed by the virtual ED alone. A study on the cost-effectiveness of another Victorian virtual ED suggested it has the potential to generate savings in health-care costs if it prevents physical ED visits.

    Only 1.2% of people assessed in Queensland’s Metro North Virtual ED required unexpected hospital admission within 48 hours of being “discharged” from the virtual ED. None of these cases were life-threatening. This indicates the virtual ED is very safe.

    The service experienced an average growth rate of 65% each month over a two-year evaluation period, highlighting increasing demand and confidence in the service. Surveys suggested clinicians also view the virtual ED positively.

    yellow hard hat on ground. people are nearby sitting on ground after an accident
    The right advice could tell you whether you need to visit hospital in person or not. 1st footage/Shutterstock

    What now?

    We need further research into patient outcomes and satisfaction, as well as the demographics of those using virtual EDs, and how these measures compare to the physical ED across different triage categories.

    There are also challenges associated with virtual EDs, including around technology (connection and skills among patients and health professionals), training (for health professionals) and the importance of maintaining security and privacy.

    Nonetheless, these services have the potential to reduce congestion in physical EDs, and offer greater convenience for patients.

    Eligibility differs between different programs, so if you want to use a virtual ED, you may need to check you are eligible in your jurisdiction. Most virtual EDs can be accessed online, and some have direct phone numbers.

    Jaimon Kelly, Senior Research Fellow in Telehealth delivered health services, The University of Queensland

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

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  • You Are Not a Before Picture – by Alex Light

    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 that time of year, and many of us are looking at what we’ll do in the coming days, weeks, and months to level-up our health. So… Is this a demotivational book?

    Quite the opposite! It’s rather a case of an often much-needed reminder to ensure that our plans are really our own, and really are what’s best for us. Why wouldn’t they be, you ask?

    Much of diet culture (ubiquitous! From magazine covers to movie stars to the models advertising anything from health insurance to water filters) has us reaching for “body goals” that are not possible without a different skeleton and genes and compromises and post-production edits.

    Alex Light—herself having moved from the fashion and beauty industry into health education—sets out in a clear, easy-reading manner, how we can look after ourselves, not be neglectful of our bodies, and/but also not get distracted into unhelpful, impossible, castles-in-the-air.

    Bottom line: you cannot self-hate your way into good health, and good health will always be much more attainable than a body that’s just not yours. This book can help you sort out which is which.

    Click here to check out You Are Not A Before Picture, and appreciate all you and your body can (and do) do for each other!

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  • When You Know What You “Should” Do (But Knowing Isn’t The Problem)

    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.

    When knowing what to do isn’t the problem

    Often, we know what we need to do. Sometimes, knowing isn’t the problem!

    The topic today is going to be a technique used by therapeutic service providers to help people to enact positive changes in their lives.

    While this is a necessarily dialectic practice (i.e., it involves a back-and-forth dialogue), it’s still perfectly possible to do it alone, and that’s what we’ll be focussing on in this main feature.

    What is Motivational Interviewing?

    ❝Motivational interviewing (MI) is a technique that has been specifically developed to help motivate ambivalent patients to change their behavior.❞

    Read in full: Motivational Interviewing: An Evidence-Based Approach for Use in Medical Practice

    It’s mostly used for such things as helping people reduce or eliminate substance abuse, or manage their weight, or exercise more, things like that.

    However, it can be employed for any endeavour that requires motivation and sustained willpower to carry it through.

    Three Phases

    Motivational Interviewing traditionally has three phases:

    1. Exploring and understanding the issue at hand
    2. Guiding and deciding importance and goals
    3. Choosing and setting an action plan

    In self-practice, maybe you can already know and understand what it is that you want/need to change.

    If not, consider asking yourself such questions as:

    • What does a good day look like? What does a bad day look like?
    • If things are not good now, when were they good? What changed?
    • If everything were perfect now, what would that look like? How would you know?

    Once you have a clear idea of where you want to be, the next thing to know is: how much do you want it? And how confident are you in attaining it?

    This is a critical process:

    • Give your answers numerically on a scale from 0 to 10
    • Whatever your score, ask yourself why it’s not lower. For example, if you scored your motivation 4 and your confidence 2, what factors made your motivation not a lower number? What factors made your confidence not a lower number?
    • In the unlikely event that you gave yourself a 0, ask whether you can really afford to scrap the goal. If you can’t, find something, anything, to bring it to at least a 1.
    • After you’ve done that, then you can ask yourself the more obvious question of why your numbers aren’t higher. This will help you identify barriers to overcome.

    Now you’re ready to choose what to focus on and how to do it. Don’t bite off more than you can chew; it’s fine to start low and work up. You should revisit this regularly, just like you would if you had a counsellor helping you.

    Some things to ask yourself at this stage of the motivational self-interviewing:

    • What’s a good SMART goal to get you started?
    • What could stop you from achieving your goal?
      • How could you overcome that challenge?
      • What is your backup plan, if you have to scale back your goal for some reason?

    A conceptual example: if your goal is to stick to a whole foods Mediterranean diet, but you are attending a wedding next week, then now is the time to decide in advance 1) what personal lines-in-the-sand you will or will not draw 2) what secondary, backup plan you will make to not go too far off track.

    The same example in practice: wedding menus often offer meat/fish/vegetarian options, so you might choose the fish or vegetarian, and as for sugar and alcohol, you might limit yourself to “a small slice of wedding cake only; coffee/cheese option instead of dessert”, and “alcohol only for toasts”.

    Giving yourself the permission well in advance for small (clearly defined and boundaried!) diversions from the plan, will stop you from falling into the trap of “well, since today’s a cheat-day now…”

    Secret fourth stage

    The secret here is to keep going back and reassessing at regular intervals. Set your own calendar; you might want to start out weekly and then move to monthly when you’re more strongly on-track.

    For this reason, it’s good to keep a journal with your notes from your self-interview sessions, the scores you gave yourself, the goals and plans you set, etc.

    When conducting your regular review, be sure to examine what worked for you, and what didn’t (and why). That way, you can practice trial-and-improvement as you go.

    Want to learn more?

    We only have so much room here, but there are lots of resources out there.

    Here’s a high-quality page that:

    • explains motivational interviewing in more depth than we have room for here
    • offers a lot of free downloadable resource packs and the like

    Check it out: Motivational Interviewing Theory & Resources

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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  • What Is Making The Ringing In Your Ears Worse?

    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.

    Dr. Rachael Cook, an audiologist at Applied Hearing Solutions in Phoenix, Arizona, shares her professional insights into managing tinnitus.

    If you’re unfamiliar with Tinnitus, it is an auditory condition characterized by a ringing, buzzing, or humming sound, and ffects nearly 10% of the population. We’ve written on Tinnitus, and how it can disrupt your life, in this article.

    Key Triggers for Tinnitus

    Several everyday habits can make your tinnitus louder. Caffeine and nicotine increase blood pressure, restricting blood flow to the cochlea and worsening tinnitus. Common medications, such as pain relievers, high-dose antibiotics, and antidepressants, can also exacerbate tinnitus, especially with higher or long-term dosages.

    Impact of Diet and Sleep

    Dietary choices significantly impact tinnitus. Alcohol and salt alter the fluid balance in the cochlea, increasing tinnitus perception. Alcohol changes blood flow patterns and neurotransmitter production, while high salt intake has similar effects. Poor sleep quality elevates stress levels, making it harder to ignore tinnitus signals. Addressing sleep disorders like sleep apnea and insomnia can help manage tinnitus symptoms.

    Importance of Treating Hearing Loss

    Untreated hearing loss worsens tinnitus. Nearly 90% of individuals with tinnitus have some hearing loss. Hearing aids can reduce tinnitus perception by restoring missing sounds and reducing the brain’s internal compensatory signals. Combining hearing aids with sound therapy is said to provide even greater relief.

    Read more about hearing loss in our article on the topic.

    Otherwise, for a great guide on managing tinnitus, we recommend watching Dr. Cook’s video:

    Here’s hoping your ear’s aren’t ringing too much whilst watching the video!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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