5 Steps To Beat Overwhelm

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Dealing With Overwhelm

Whether we live a hectic life in general, or we usually casually take each day as it comes but sometimes several days gang up on us at once, everyone gets overwhelmed sometimes.

Today we’re going to look at how to deal with it healthily.

Step 1: Start anywhere

It’s easy to get stuck in “analysis paralysis” and not know how to tackle an unexpected large problem. An (unhealthy) alternative is to try to tackle everything at once, and end up doing nothing very well.

Even the most expert juggler will not successfully juggle 10 random things thrown unexpectedly at them.

So instead, just pick any part of the the mountain of to-dos, and start.

If you do want a little more finesse though, check out:

Procrastination, And How To Pay Off The To-Do List Debt

Step 2: Accept what you’re capable of

This one works both ways. It means being aware of your limitations yes, but also, of your actual abilities:

  • Is the task ahead of you really beyond what you are capable of?
  • Could you do it right now without hesitation if a loved one’s life depended on it?
  • Could you do it, but there’s a price to pay (e.g. you can do it but it’ll wipe you out in some other life area)?

Work out what’s possible and acceptable to you, and make a decision. And remember, it could be that someone else could do it, but everyone has taken the “if you want something doing, give it to someone busy” approach. It’s flattering that people have such confidence in our competence, but it is also necessary to say “no” sometimes, or at least enlisting help.

Step 3: Listen to your body

…like a leader listening to an advisory council. Your perception of tiredness, pain, weakness, and all your emotions are simply messengers. Listen to the message! And then say “thank you for the information”, and proceed accordingly.

Sometimes that will be in the way the messengers seem to be hoping for!

Sometimes, however, maybe we (blessed with a weighty brain and not entirely a slave to our limbic system) know better, and know when it’s right to push through instead.

Similarly, that voice in your head? You get to decide where it goes and doesn’t. On which note…

Step 4: Be responsive, not reactive

We wrote previously on the difference between these:

A Bone To Pick… Up And Then Put Back Where We Found It

Measured responses will always be better than knee-jerk reactions, unless it is literally a case of a split-second making a difference. 99% of our problems in life are not so; usually the problem will still be there unchanged after a moment’s mindful consideration, so invest in that moment.

You’ve probably heard the saying “give me six hours to chop down a tree, and I’ll spend the first four sharpening the axe”. In this case, that can be your mind. Here’s a good starting point:

No-Frills, Evidence-Based Mindfulness

And if your mental state is already worse than that, mind racing with threats (real or perceived) and doom-laden scenarios, here’s how to get out of that negative spiral first, so that you can apply the rest of this:

The Off-Button For Your Brain

Do remember to turn it on again afterwards, though

Step 5: Transcend discomfort

This is partly a callback to step 3, but it’s now coming from a place of a clear ready mind, so the territory should be looking quite different now. Nevertheless, it’s entirely possible that your clear view shows discomfort ahead.

You’re going to make a conscious decision whether or not to proceed through the discomfort (and if you’re not, then now’s the time to start calmly and measuredly looking at alternative plans; delegating, ditching, etc).

If you are going to proceed through discomfort, then it can help to frame the discomfort as simply a neutral part of the path to getting where you want. Maybe you’re going to be going way out of your comfort zone in order to deal with something, and if that’s the case, make your peace with it now, in advance.

“Certainly it hurts” / “Well, what’s the trick then?” / “The trick, William Potter, is not minding that it hurts”

(lines from a famous scene from the 1962 movie Lawrence of Arabia)

It’s ok to say to yourself (if it’s what you decide is the right thing to do) “Yep, this experience is going to suck terribly, but I’m going to do it anyway”.

See also (this being about Radical Acceptance):

What’s The Worst That Could Happen?

Take care!

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  • Honey vs Maple Syrup – Which is Healthier?

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    Our Verdict

    When comparing honey to maple syrup, we picked the honey.

    Why?

    It was very close, as both have small advantages:
    •⁠ ⁠Honey has some medicinal properties (and depending on type, may contain an antihistamine)
    •⁠ ⁠Maple syrup is a good source of manganese, as well as low-but-present amounts of other minerals

    However, you wouldn’t want to eat enough maple syrup to rely on it as a source of those minerals, and honey has the lower GI (average 46 vs 54; for comparison, refined sugar is 65), which works well as a tie-breaker.

    (If GI’s very important to you, though, the easy winner here would be agave syrup if we let it compete, with its GI of 15)

    Read more:
    •⁠ ⁠Can Honey Relieve Allergies?
    •⁠ ⁠From Apples to Bees, and High-Fructose C’s

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  • The Five Pillars Of Longevity

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    The Five Pillars Of Longevity

    This is Dr. Mark Hyman. He’s a medical doctor, and he’s the board president of clinical affairs of the Institute for Functional Medicine. He’s also the founder and medical director of the UltraWellness Center!

    What he’d like you to know about is what he calls the “Five Pillars of Longevity”.

    Now, here at 10almonds, we often talk about certain things that science finds to be good for almost any health condition, and have made a habit of referencing what we call “The Usual Five Things™” (not really a trademark, by the way—just a figure of speech), which are:

    1. Have a good diet
    2. Get good exercise
    3. Get good sleep
    4. Reduce (or eliminate) alcohol consumption
    5. Don’t smoke

    …and when we’re talking about a specific health consideration, we usually provide sources as to why each of them are particularly relevant, and pointers as to the what/how associated with them (ie what diet is good, how to get good sleep, etc).

    Dr. Hyman’s “Five Pillars of Longevity” are based on observations from the world’s “Blue Zones”, the popular name for areas with an unusually high concentration of supercentenarians—Sardinia and Okinawa being famous examples, with a particular village in each being especially exemplary.

    These Five Pillars of Longevity partially overlap with ours for three out of five, and they are:

    1. Good nutrition
    2. Optimized workouts
    3. Reduce stress
    4. Get quality sleep
    5. Find (and live) your purpose

    We won’t argue against those! But what does he have to say, for each of them?

    Good nutrition

    Dr. Hyman advocates for a diet he calls “pegan”, which he considers to combine the paleo and vegan diets. Here at 10almonds, we generally advocate for the Mediterranean Diet because of the mountains of evidence for it, but his approach may be similar in some ways, since it looks to consume a majority plant diet, with some unprocessed meats/fish, limited dairy, and no grains.

    By the science, honestly, we stand by the Mediterranean (which includes whole grains), but if for example your body may have issues of some kind with grains, his approach may be a worthy consideration.

    Optimized workouts

    For Dr. Hyman, this means getting in three kinds of exercise regularly:

    • Aerobic/cardio, to look after your heart health
    • Resistance training (e.g. weights or bodyweight strength-training) to look after your skeletal and muscular health
    • Yoga or similar suppleness training, to look after your joint health

    Can’t argue with that, and it can be all too easy to fall into the trap of thinking “I’m healthy because I do x” while forgetting y and/or z! Thus, a three-pronged approach definitely has its merits.

    Reduce stress

    Acute stress (say, a cold shower) is can confer some health benefits, but chronic stress is ruinous to our health and it ages us. So, reducing this is critical. Dr. Hyman advocates for the practice of mindfulness and meditation, as well as journaling.

    Get quality sleep

    Quality here, not just quantity. As well as the usual “sleep hygiene” advices, he has some more unorthodox methods, such as the use of binaural beats to increase theta-wave activity in the brain (and thus induce more restful sleep), and the practice of turning off Wi-Fi, on the grounds that Wi-Fi signals interfere with our sleep.

    We were curious about these recommendations, so we checked out what the science had to say! Here’s what we found:

    In short: probably not too much to worry about in those regards. On the other hand, worrying less, unlike those two things, is a well-established way improve sleep!

    (Surprised we disagreed with our featured expert on a piece of advice? Please know: you can always rely on us to stand by what the science says; we pride ourselves on being as reliable as possible!)

    Find (and live!) your purpose

    This one’s an ikigai thing, to borrow a word from Japanese, or finding one’s raison d’être, as we say in English using French, because English is like that. It’s about having purpose.

    Dr. Hyman’s advice here is consistent with what many write on the subject, and it’d be an interesting to have more science on, but meanwhile, it definitely seems consistent with commonalities in the Blue Zone longevity hotspots, where people foster community, have a sense of belonging, know what they are doing for others and keep doing it because they want to, and trying to make the world—or even just their little part of it—better for those who will follow.

    Being bitter, resentful, and self-absorbed is not, it seems a path to longevity. But a life of purpose, or even just random acts of kindness, may well be.

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  • Mouthwatering Protein Falafel

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    Baking falafel, rather than frying it, has a strength and a weakness. The strength: it is less effort and you can do more at once. The weakness: it can easily get dry. This recipe calls for baking them in a way that won’t get dry, and the secret is one of its protein ingredients: peas! Add to this the spices and a tahini sauce, and you’ve a mouthwatering feast that’s full of protein, fiber, polyphenols, and even healthy fats.

    You will need

    • 1 cup peas, cooked
    • 1 can chickpeas, drained and rinsed (keep the chickpea water—also called aquafaba—aside, as we’ll be using some of it later)
    • ½ small red onion, chopped
    • 1 handful fresh mint, chopped
    • 1 tbsp fresh parsley, chopped
    • ½ bulb garlic, crushed
    • 1 tbsp lemon juice
    • 1 tbsp chickpea flour (also called gram flour, besan flour, or garbanzo bean flour) plus more for dusting
    • 2 tsp red chili flakes (adjust per heat preferences)
    • 2 tsp black pepper, coarse ground
    • 1 tsp ground turmeric
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil

    For the tahini sauce:

    • 2 tbsp tahini
    • 2 tbsp lemon juice
    • ¼ bulb garlic, crushed
    • 5 tbsp aquafaba (if for some reason you don’t have it, such as for example you substituted 1 cup chickpeas that you cooked yourself, substitute with water here)

    To serve:

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 350℉ / 180℃.

    2) Blend the peas and chickpeas in a food processor for a few seconds. You want a coarse mixture, not a paste.

    3) Add the rest of the main section ingredients except the olive oil, and blend again for a few more seconds. It should still have a chunky texture, or else you will have made hummus. If you accidentally make hummus, set your hummus aside and start again on the falafels.

    4) Shape the mixture into balls; if it lacks structural integrity, fold in a little more chickpea flour until the balls stay in shape. Either way, once you have done that, dust the balls in chickpea flour.

    5) Brush the balls in a little olive oil, as you put them on a baking tray lined with baking paper. Bake for 15–18 minutes until golden, turning partway through.

    6) While you are waiting, making the tahini sauce by combining the tahini sauce ingredients in a high-speed blender and processing on high until smooth. If you do not have a small enough blender (a bullet-style blender should work for this), then do it manually, which means you’ll have to crush the garlic all the way into a smooth paste, such as with a pestle and mortar, or alternatively, use ready-made garlic paste—and then simply whisk the ingredients together until smooth.

    7) Serve the falafels warm or cold, on flatbreads with leafy salad and the tahini sauce.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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Related Posts

  • How To Not Have A Stress-Free 2024!
  • Toxic Gas That Sterilizes Medical Devices Prompts Safety Rule Update

    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.

    Over the past two years, Madeline Beal has heard frustration and even bewilderment during public meetings about ethylene oxide, a cancer-causing gas that is used to sterilize half of the medical devices in the U.S.

    Beal, senior risk communication adviser for the Environmental Protection Agency, has fielded questions about why the agency took so long to alert people who live near facilities that emit the chemical about unusually high amounts of the carcinogenic gas in their neighborhoods. Residents asked why the EPA couldn’t close those facilities, and they wanted to know how many people had developed cancer from their exposure.

    “If you’re upset by the information you’re hearing tonight, if you’re angry, if it scares you to think about risk to your family, those are totally reasonable responses,” Beal told an audience in Laredo, Texas, in September 2022. “We think the risk levels near this facility are too high.”

    There are about 90 sterilizing plants in the U.S. that use ethylene oxide, and for decades companies used the chemical to sterilize medical products without drawing much attention. Many medical device-makers send their products to the plants to be sterilized before they are shipped, typically to medical distribution companies.

    But people living around these facilities have been jolted in recent years by a succession of warnings about cancer risk from the federal government and media reports, an awareness that has also spawned protests and lawsuits alleging medical harm.

    The EPA is expected to meet a March 1 court-ordered deadline to finalize tighter safety rules around how the toxic gas is used. The proposed changes come in the wake of a 2016 agency report that found that long-term exposure to ethylene oxide is more dangerous than was previously thought.

    But the anticipated final rules — the agency’s first regulatory update on ethylene oxide emissions in more than a decade — are expected to face pushback. Medical device-makers worry stricter regulation will increase costs and may put patients at higher risk of infection from devices, ranging from surgical kits to catheters, due to deficient sterilization. The new rules are also not likely to satisfy the concerns of environmentalists or members of the public, who already have expressed frustration about how long it took the federal government to sound the alarm.

    “We have been breathing this air for 40 years,” said Connie Waller, 70, who lives with her husband, David, 75, within two miles of such a sterilizing plant in Covington, Georgia, east of Atlanta. “The only way to stop these chemicals is to hit them in their pocketbook, to get their attention.”

    The EPA says data shows that long-term exposure to ethylene oxide can increase the risk of breast cancer and cancers of the white blood cells, such as non-Hodgkin lymphoma, myeloma, and lymphocytic leukemia. It can irritate the eyes, nose, throat, and lungs, and has been linked to damage to the brain and nervous and reproductive systems. Children are potentially more vulnerable, as are workers routinely exposed to the chemical, EPA officials say. The agency calculates the risk based on how much of the gas is in the air or near the sterilizing facility, the distance a person is from the plant, and how long the person is exposed.

    Waller said she was diagnosed with breast cancer in 2004 and that her husband was found to have non-Hodgkin lymphoma eight years later.

    A 2022 study of communities living near a sterilization facility in Laredo found the rates of acute lymphocytic leukemia and breast cancer were greater than expected based on statewide rates, a difference that was statistically significant.

    Beal, the EPA risk adviser, who regularly meets with community members, acknowledges the public’s concerns. “We don’t think it’s OK for you to be at increased risk from something that you have no control over, that’s near your house,” she said. “We are working as fast as we can to get that risk reduced with the powers that we have available to us.”

    In the meantime, local and state governments and industry groups have scrambled to defuse public outcry.

    Hundreds of personal injury cases have been filed in communities near sterilizing plants. In 2020, New Mexico’s then-attorney general filed a lawsuit against a plant in Santa Teresa, and that case is ongoing. In a case that settled last year in suburban Atlanta, a company agreed to pay $35 million to 79 people who alleged ethylene oxide used at the plant caused cancer and other injuries.

    In Cook County, Illinois, a jury in 2022 awarded $363 million to a woman who alleged exposure to ethylene oxide gas led to her breast cancer diagnosis. But, in another Illinois case, a jury ruled that the sterilizing company was not liable for a woman’s blood cancer claim.

    Greg Crist, chief advocacy officer for the Advanced Medical Technology Association, a medical device trade group that says ethylene oxide is an effective and reliable sterilant, attributes the spate of lawsuits to the litigious nature of trial attorneys.

    “If they smell blood in the water, they’ll go after it,” Crist said.

    Most states have at least one sterilizing plant. According to the EPA, a handful, like California and North Carolina, have gone further than the agency and the federal Clean Air Act to regulate ethylene oxide emissions. After a media and political firestorm raised awareness about the metro Atlanta facilities, Georgia started requiring sterilizing plants that use the gas to report all leaks.

    The proposed rules the EPA is set to finalize would set lower emissions limits for chemical plants and commercial sterilizers and increase some safety requirements for workers within these facilities. The agency is expected to set an 18-month deadline for commercial sterilizers to come into compliance with the emissions rules.

    That would help at facilities that “cut corners,” with lax pollution controls that allow emissions of the gas into nearby communities, said Richard Peltier, a professor of environmental health sciences at the University of Massachusetts-Amherst. Stronger regulation also prevents the plants from remaining under the radar. “One of the dirty secrets is that a lot of it is self-regulated or self-policed,” Peltier added.

    But the proposed rules did not include protections for workers at off-site warehouses that store sterilized products, which can continue to emit ethylene oxide. They also did not require air testing around the facilities, prompting debate about how effective they would be in protecting the health of nearby residents.

    Industry officials also don’t expect an alternative that is as broadly effective as ethylene oxide to be developed anytime soon, though they support researching other methods. Current alternatives include steam, radiation, and hydrogen peroxide vapor.

    Increasing the use of alternatives can reduce industry dependence on “the crutch of ethylene oxide,” said Darya Minovi, senior analyst with the Union of Concerned Scientists, an advocacy group.

    But meeting the new guidelines will be disruptive to the industry, Crist said. He estimates companies will spend upward of $500 million to comply with the new EPA rules and could struggle to meet the agency’s 18-month timetable. Sterilization companies will also have difficulty adjusting to new rules on how workers handle the gas without a dip in efficiency, Crist said.

    The Food and Drug Administration, which regulates drugs and medical devices, is also watching the regulatory moves closely and worries the updated emissions rule could “present some unique challenges” if implemented as proposed, said Audra Harrison, an FDA spokesperson. “The FDA is concerned about the rule’s effects on the availability of medical devices,” she added.

    Other groups, like the American Chemistry Council and the Texas Commission on Environmental Quality, the state’s environmental agency, assert that ethylene oxide use isn’t as dangerous as the EPA says. The EPA’s toxicity assessment has “severe flaws” and is “overly conservative,” the council said in an emailed statement. Texas, which has several sterilizing plants, has said ethylene oxide isn’t as high a cancer risk as the agency claims, an assessment that the EPA has rejected.

    Tracey Woodruff, a researcher at the University of California-San Francisco who previously worked at the EPA, said it can be hard for the agency to keep up with regulating chemicals like ethylene oxide because of constrained resources, the technical complications of rulemaking, and industry lobbying.

    But she’s hopeful the EPA can strike a balance between its desire to reduce exposure and the desire of the FDA not to disrupt medical device sterilization. And scrutiny can also help the device sterilization industry think outside the box.

    “We continue to discover these chemicals that we’ve already been exposed to were toxic, and we have high exposures,” she said. “Regulation is an innovation forcer.”

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Before You Eat Breakfast: 3 Surprising Facts About Intermittent Fasting

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    Dr. William Li is well-known for his advocacy of “eating to beat disease”, and/but today he has advice for us about not eating to beat disease. In moderation, of course, thus: intermittent fasting.

    The easy way

    Dr. Li explains the benefits of intermittent fasting; how it improves the metabolism and gives the body a chance to do much-needed maintainance, including burning off any excess fat we had hanging around.

    However, rather than calling for us to do anything unduly Spartan, he points out that it’s already very natural for us to fast while sleeping, so we only need to add a couple of hours before and after sleeping (assuming an 8 hour sleep), to make it to a 12-hour fast for close to zero effort and probably no discomfort.

    And yes, he argues that a 12-hour fast is beneficial, and even if 16 hours would be better, we do not need to beat ourselves up about getting to 16; what is more important is sustainability of the practice.

    Dr. Li advocates for flexibility in fasting, and that it should be done by what manner is easiest, rather than trying to stick to something religiously (of course, if you do fast for religious reasons, that is another matter, and/but beyond the scope of this today).

    For more information on each of these, as well as examples and tips, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • Broccoli vs Asparagus – Which is Healthier?

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    Our Verdict

    When comparing broccoli to asparagus, we picked the broccoli.

    Why?

    Both are great! But broccoli does distinguish itself:

    In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.

    When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.

    In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.

    Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.

    Still, if you’re going to pick just one, we recommend the broccoli!

    Want to learn more?

    You might like to read:

    Take care!

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