Vital Aspects of Holistic Wellness
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! 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
Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress
You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…
- Relationships: Seriously Useful Communication Skills!
- Purpose: Are You Flourishing? (There’s a Scale)
- Managing stress: Lower Your Cortisol! (Here’s Why & How)
- Also about managing stress: Sunday Stress-Buster
- Also applicable to stress: How To Set Your Anxiety Aside
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The Physical Exercises That Build Your Brain
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Jim Kwik: from broken brain to brain coach
Image from Kwik Learning This is Jim Kwik. He suffered a traumatic brain injury as a small child, and later taught himself to read and write by reading comic books. He became fascinated with the process of learning, and in his late 20s he set up Kwik Learning, to teach accelerated learning in classrooms and companies, which he continued until 2009 when he launched his online learning platform. His courses have now been enjoyed by people in 195 countries.
So, since accelerated learning is his thing, you might wonder…
What does he have to share that we can benefit from in the next five minutes?
Three brain exercises to improve memory and concentration
A lot of problems we have with working memory are a case of executive dysfunction, but there are tricks we can use to get our brains into gear and make them cumulatively stronger:
First exercise
You can strengthen your corpus callosum (the little bridge between the two hemispheres of the brain) by performing a simple kinesiological exercise, such as alternating touching your left elbow to your right knee, and touching your right elbow to your left knee.
Do it for about a minute, but the goal here is not a cardio exercise, it’s accuracy!
You want to touch your elbow and opposite knee to each other as precisely as possible each time. Not missing slightly off to the side, not falling slightly short, not hitting it too hard.
Second exercise
Put your hands out in front of you, as though you’re about to type at a keyboard. Now, turn your hands palm-upwards. Now back to where they were. Now palm-upwards again. Got it? Good.
That’s not the exercise, the exercise is:
You’re now going to do the same thing, but do it twice as quickly with one hand than the other. So they’ll still be flipping to the same basic “beat”, put it in musical terms, the tempo on one hand will now be twice that of the other. When you get the hang of that, switch hands and do the other side.
This is again about the corpus callosum, but it’s now adding an extra level of challenge because of holding the two rhythms separately, which is also working the frontal lobe of the cerebral cortex.
The pre-frontal cortex in particular is incredibly important to executive function, self-discipline, and being able to “do” delayed gratification. So this exercise is really important!
Third exercise
This one works the same features of the brain, but most people find it harder. So, consider it a level-up on the previous:
Imagine there’s a bicycle wheel in front of you (as though the bike is facing you at chest-height). Turn the wheel towards you with your hands, one on each side.
Now, do the same thing, but each of your hands is going in the opposite direction. So one is turning the wheel towards you; the other is turning it away from you.
Now, do the same thing, but one hand goes twice as quickly as the other.
Switch sides.
Why is this harder for most people than the previous? Because the previous involved processing discrete (distinct from each other) movements while this one involves analog continuous movements.
It’s like reading an analog clock vs a digital clock, but while using both halves of your brain, your corpus callosum, your pre-frontal cortex, and the motor cortex too.
Want to learn more?
You might enjoy his book, which as well as offering exercises like the above, also offers a lot about learning strategies, memory processes, and generally building a quicker more efficient brain:
Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life
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10 “Harsh” Truths You Probably Need to Hear
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What do you think? Are they actually harsh? We’re not convinced, but either way they are helpful, which is the important part:
10 Helpful Truths
Here they are:
- Simple isn’t easy: simplicity doesn’t guarantee ease; focus on small, manageable habits that meet you where you are.
- Hard habits: the changes we resist most are often the ones we need most to grow.
- We stand in our own way: doubt and lack of commitment hinder progress; believe in possibilities and take consistent action.
- Success is failure: failure is often part of the route to success; it provides valuable lessons if we embrace and reflect on it.
- Nothing works forever: adapt and evolve as circumstances change; clinging to outdated habits can hinder progress.
- Effort doesn’t equal outcome: feeling like you’re working hard doesn’t always mean you’re making effective progress.
- Someone always has it easier: comparisons are inevitable but unhelpful; focus on your own unique path and progress.
- There’s no one best thing: results depend on creating systems that fit your lifestyle, not chasing a single magic solution.
- Mindset matters most: success requires examining your mindset, lifestyle, and priorities, not just physical actions.
- Do it anyway: push through resistance, especially on tough days; discipline and consistency create success.
For more on all of each of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
How To Really Pick Up (And Keep!) Those Habits
Take care!
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The Dental Diet – by Dr. Steven Lin
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As it turns out, there’s a lot more to healthy teeth than skipping the sugar and getting some calcium.
The author’s journey started with the realization that most of his work as a dentist should be unnecessary, and not just in the “you should have been flossing” sense. Rather, he came to the same conclusions as his fellow dentist Weston Price before him, and this time (unlike Price) he stuck to his own field, dentistry—meaning that the conclusions he kept were the more valid ones.
Another thing he does better than Price is that he contextualizes the information—we don’t need, for example, to be eating seal fat as a main component of our diet, but we do need to be getting sufficient amounts of certain fat-soluble vitamins. And most people aren’t. Same with what’s good or bad for our oral microbiome, and by extension, our saliva, and by extension, our teeth and gums.
There’s a lot of nutritional information in here; macros and micronutrients alike, but the book goes further than that, to also recommend minimally-processed food that requires more chewing, for example. Not just for its nutritional content, but because that helps our teeth move to (and then stay) where they are ideally supposed to be. No amount of perfectly-blended nutritional supplement drink will align your maxilla for you, say. But chomping on raw carrots? Different story.
Dr. Lin offers a 40-day meal plan, but aware that if you’re vegetarian or vegan you’re probably going to have to rethink it yourself using the information he gives, because his meal plan includes animal products.
Bottom line: if you’d like to eat for better oral health (nutritionally, physically, and for your oral microbiome), this book has all the information you’ll need.
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Canned Tuna vs Canned Sardines – Which is Healthier?
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Our Verdict
When comparing canned tuna to canned sardines, we picked the sardines.
Why?
This comparison is unfair, but practical—because both are sold next to each other in the supermarket and often used for similar things.
It’s unfair because in a can of tuna, there is tuna meat, whereas in a can of sardines, there is sardine meat, skin, and bones.
Consequently, sardines outperform tuna in almost everything, because a lot of nutrients are in the skin and bones.
To be completely unambiguous:
Sardines have more vitamins and minerals by far (special shout-out to calcium, of which sardines contain 6000% more), and more choline (which is sometimes reckoned as a vitamin, sometimes not).
Tuna does have marginally more protein, and less fat. If you are trying to limit your cholesterol intake, then that could be an argument for choosing tuna over sardines.
All in all: the sardines are more nutrient dense by far, are good sources of vitamins and minerals that tuna contains less of (and in many cases only trace amounts of), and for most people this will more than offset the difference in cholesterol, especially if having not more than one can per day.
About that skin and bones…
That’s where the real benefit for your joints lies, by the way!
See: We Are Such Stuff As Fish Are Made Of
Enjoy!
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Zuranolone: What to know about the pill for postpartum depression
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In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed.
Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same.
The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available.
On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting.
Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more.
What is zuranolone?
Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days.
How does zuranolone work?
Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.
“Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”
How is it different from other antidepressants?
“What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility.
“It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.”
What are Zurzuvae’s side effects?
According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.
“Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”
She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief.
Can someone breastfeed while taking zuranolone?
It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials).
A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”
Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication.
“A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says.
How much does Zurzuvae cost?
Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind.
Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance.
The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”
If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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How to Use Topical Estrogen Cream For Aging Skin
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Dr. Sam Ellis, dermatologist, explains:
Tackling the cause
Estrogen is important for very many aspects of health beyond the sexual aspects. When it comes to skin, a drop in estrogen (usually because of menopause) leads to changes like collagen loss, dryness, reduced elasticity, and slower wound healing. Applying estrogen creams to the skin can reverse these changes.
If your estrogen levels are already within normal pre-menopausal female ranges, by the way, there isn’t so much science to indicate its benefit when used topically. If you are already on systemic HRT (i.e., you take estrogen already to raise your blood estrogen levels and affect your body in its entirety), you may or may not gain extra benefits from the topical cream, depending on factors such as your estrogen dose, your route of administration, your cardiovascular health, and other factors.
For those with lower estrogen and not currently on HRT, you may be wondering: can topical estrogen cream affect systemic estrogen levels? And the answer is that it mostly depends on the dose. In other words: it’s definitely possible, but for most people it’s unlikely.
As ever, if thinking of taking up any hormonal treatment, do consult an endocrinologist and/or gynecologist, and if you have an increased breast cancer risk (for example genetically or prior history), then an oncologist too, just to be safe.
That sounds like a lot of scary things, but mostly it’s just to be on the safe side. The dose of estrogen is very low in topical creams, and even then, only a tiny amount is used per day.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- “Why Does It Hurt When I Have Sex?” (And What To Do About It) ← because topical estrogen is not just for your face! Yes, you can use it down there too and it’s commonly prescribed for exactly this use.
- Hormones & Health, Beyond The Obvious
- The Hormone Therapy That Reduces Breast Cancer Risk & More
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
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