Superfood Pesto Pizza

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Not only is this pizza full of foods that punch above their weight healthwise, there’s no kneading and no waiting when it comes to the base, either. Homemade pizzas made easy!

You will need

For the topping:

  • 1 zucchini, sliced
  • 1 red bell pepper, cut into strips
  • 3 oz mushrooms, sliced
  • 3 shallots, cut into quarters
  • 6 sun-dried tomatoes, roughly chopped
  • ½ bulb garlic (paperwork done, but cloves left intact, unless they are very large, in which case halve them)
  • 1 oz pitted black olives, halved
  • 1 handful arugula
  • 1 tbsp extra virgin olive oil
  • 2 tsp black pepper, coarse ground
  • ½ tsp MSG or 1 tsp low-sodium salt

For the base:

  • ½ cup chickpea flour (also called besan or gram flour)
  • 2 tsp extra virgin olive oil
  • ½ tsp baking powder
  • ⅛ tsp MSG or ¼ tsp low-sodium salt

For the pesto sauce:

  • 1 large bunch basil, chopped
  • ½ avocado, pitted and peeled
  • 1 oz pine nuts
  • ¼ bulb garlic, crushed
  • 2 tbsp nutritional yeast
  • 1 tsp black pepper
  • Juice of ½ lemon

Method

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

1) Preheat the oven to 400℉ / 200℃.

2) Toss the zucchini, bell pepper, mushrooms, shallots, and garlic cloves in 1 tbsp olive oil, ensuring an even coating. Season with the black pepper and MSG/salt, and put on a baking tray lined with baking paper, to roast for about 20 minutes, until they are slightly charred.

3) When the vegetables are in the oven, make the pizza base by combining the dry ingredients in a bowl, making a pit in the middle of it, adding the olive oil and whisking it in, and then slowly (i.e., a little bit at a time) whisking in 1 cup cold water. This should take under 5 minutes.

4) Don’t panic when this doesn’t become a dough; it is supposed to be a thick batter, so that’s fine. Pour it into a 9″ pizza pan, and bake for about 15 minutes, until firm. Rotate it if necessary partway through; whether it needs this or not will depend on your oven.

5) While the pizza base is in the oven, make the pesto sauce by blending all the pesto sauce ingredients in a high-speed blender until smooth.

6) When the base and vegetables are ready (these should be finished around the same time), spread the pesto sauce on the base, scatter the arugula over it followed by the vegetables and then the olives and sun-dried tomatoes.

7) Serve, adding any garnish or other final touches that take your fancy.

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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  • California Becomes Latest State To Try Capping Health Care Spending

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    California’s Office of Health Care Affordability faces a herculean task in its plan to slow runaway health care spending.

    The goal of the agency, established in 2022, is to make care more affordable and accessible while improving health outcomes, especially for the most disadvantaged state residents. That will require a sustained wrestling match with a sprawling, often dysfunctional health system and powerful industry players who have lots of experience fighting one another and the state.

    Can the new agency get insurers, hospitals, and medical groups to collaborate on containing costs even as they jockey for position in the state’s $405 billion health care economy? Can the system be transformed so that financial rewards are tied more to providing quality care than to charging, often exorbitantly, for a seemingly limitless number of services and procedures?

    The jury is out, and it could be for many years.

    California is the ninth state — after Connecticut, Delaware, Massachusetts, Nevada, New Jersey, Oregon, Rhode Island, and Washington — to set annual health spending targets.

    Massachusetts, which started annual spending targets in 2013, was the first state to do so. It’s the only one old enough to have a substantial pre-pandemic track record, and its results are mixed: The annual health spending increases were below the target in three of the first five years and dropped beneath the national average. But more recently, health spending has greatly increased.

    In 2022, growth in health care expenditures exceeded Massachusetts’ target by a wide margin. The Health Policy Commission, the state agency established to oversee the spending control efforts, warned that “there are many alarming trends which, if unaddressed, will result in a health care system that is unaffordable.”

    Neighboring Rhode Island, despite a preexisting policy of limiting hospital price increases, exceeded its overall health care spending growth target in 2019, the year it took effect. In 2020 and 2021, spending was largely skewed by the pandemic. In 2022, the spending increase came in at half the state’s target rate. Connecticut and Delaware, by contrast, both overshot their 2022 targets.

    It’s all a work in progress, and California’s agency will, to some extent, be playing it by ear in the face of state policies and demographic realities that require more spending on health care.

    And it will inevitably face pushback from the industry as it confronts unreasonably high prices, unnecessary medical treatments, overuse of high-cost care, administrative waste, and the inflationary concentration of a growing number of hospitals in a small number of hands.

    “If you’re telling an industry we need to slow down spending growth, you’re telling them we need to slow down your revenue growth,” says Michael Bailit, president of Bailit Health, a Massachusetts-based consulting group, who has consulted for various states, including California. “And maybe that’s going to be heard as ‘we have to restrain your margins.’ These are very difficult conversations.”

    Some of California’s most significant health care sectors have voiced disagreement with the fledgling affordability agency, even as they avoid overtly opposing its goals.

    In April, when the affordability office was considering an annual per capita spending growth target of 3%, the California Hospital Association sent it a letter saying hospitals “stand ready to work with” the agency. But the proposed number was far too low, the association argued, because it failed to account for California’s aging population, new investments in Medi-Cal, and other cost pressures.

    The hospital group suggested a spending increase target averaging 5.3% over five years, 2025-29. That’s slightly higher than the 5.2% average annual increase in per capita health spending over the five years from 2015 to 2020.

    Five days after the hospital association sent its letter, the affordability board approved a slightly less aggressive target that starts at 3.5% in 2025 and drops to 3% by 2029. Carmela Coyle, the association’s chief executive, said in a statement that the board’s decision still failed to account for an aging population, the growing need for mental health and addiction treatment, and a labor shortage.

    The California Medical Association, which represents the state’s doctors, expressed similar concerns. The new phased-in target, it said, was “less unreasonable” than the original plan, but the group would “continue to advocate against an artificially low spending target that will have real-life negative impacts on patient access and quality of care.”

    But let’s give the state some credit here. The mission on which it is embarking is very ambitious, and it’s hard to argue with the motivation behind it: to interject some financial reason and provide relief for millions of Californians who forgo needed medical care or nix other important household expenses to afford it.

    Sushmita Morris, a 38-year-old Pasadena resident, was shocked by a bill she received for an outpatient procedure last July at the University of Southern California’s Keck Hospital, following a miscarriage. The procedure lasted all of 30 minutes, Morris says, and when she received a bill from the doctor for slightly over $700, she paid it. But then a bill from the hospital arrived, totaling nearly $9,000, and her share was over $4,600.

    Morris called the Keck billing office multiple times asking for an itemization of the charges but got nowhere. “I got a robotic answer, ‘You have a high-deductible plan,’” she says. “But I should still receive a bill within reason for what was done.” She has refused to pay that bill and expects to hear soon from a collection agency.

    The road to more affordable health care will be long and chock-full of big challenges and unforeseen events that could alter the landscape and require considerable flexibility.

    Some flexibility is built in. For one thing, the state cap on spending increases may not apply to health care institutions, industry segments, or geographic regions that can show their circumstances justify higher spending — for example, older, sicker patients or sharp increases in the cost of labor.

    For those that exceed the limit without such justification, the first step will be a performance improvement plan. If that doesn’t work, at some point — yet to be determined — the affordability office can levy financial penalties up to the full amount by which an organization exceeds the target. But that is unlikely to happen until at least 2030, given the time lag of data collection, followed by conversations with those who exceed the target, and potential improvement plans.

    In California, officials, consumer advocates, and health care experts say engagement among all the players, informed by robust and institution-specific data on cost trends, will yield greater transparency and, ultimately, accountability.

    Richard Kronick, a public health professor at the University of California-San Diego and a member of the affordability board, notes there is scant public data about cost trends at specific health care institutions. However, “we will know that in the future,” he says, “and I think that knowing it and having that information in the public will put some pressure on those organizations.”

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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    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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  • Teriyaki Chickpea Burgers

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    Burgers are often not considered the healthiest food, but they can be! Ok, so the teriyaki sauce component itself isn’t the healthiest, but the rest of this recipe is, and with all the fiber this contains, it’s a net positive healthwise, even before considering the protein, vitamins, minerals, and assorted phytonutrients.

    You will need

    • 2 cans chickpeas, drained and rinsed (or 2 cups of chickpeas, cooked drained and rinsed)
    • ¼ cup chickpea flour (also called gram flour or garbanzo bean flour)
    • ¼ cup teriyaki sauce
    • 2 tbsp almond butter (if allergic, substitute with a seed butter if available, or else just omit; do not substitute with actual butter—it will not work)
    • ½ bulb garlic, minced
    • 1 large chili, minced (your choice what kind, color, or even whether or multiply it)
    • 1 large shallot, minced
    • 1″ piece of ginger, grated
    • 2 tsp teriyaki sauce (we’re listing this separately from the ¼ cup above as that’ll be used differently)
    • 1 tsp yeast extract (even if you don’t like it; trust us, it’ll work—this writer doesn’t like it either but uses it regularly in recipes like these)
    • 1 tbsp black pepper
    • 1 tsp fennel powder
    • ½ tsp sweet cinnamon
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Extra virgin olive oil for frying

    For serving:

    • Burger buns (you can use our Delicious Quinoa Avocado Bread recipe)
    • Whatever else you want in there; we recommend mung bean sprouts, red onion, and a nice coleslaw

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Roast the chickpeas spaced out on a baking tray (lined with baking paper) for about 15 minutes. Leave the oven on afterwards; we still need it.

    3) While that’s happening, heat a little oil in a skillet to a medium heat and fry the shallot, chili, garlic, and ginger, for about 2–3 minutes. You want to release the flavors, but not destroy them.

    4) Let them cool, and when the chickpeas are done, let them cool for a few minutes too, before putting them all into a food processor along with the rest of the ingredients from the main section, except the oil and the ¼ cup teriyaki sauce. Process them into a dough.

    5) Form the dough into patties; you should have enough dough for 4–6 patties depending on how big you want them.

    6) Brush them with the teriyaki sauce; turn them onto a baking tray (lined with baking paper) and brush the other side too. Be generous.

    7) Bake them for about 15 minutes, turn them (taking the opportunity to add more teriyaki sauce if it seems to merit it) and bake for another 5–10 minutes.

    8) Assemble; we recommend the order: bun, a little coleslaw, burger, red onion, more coleslaw, mung bean sprouts, bun, but follow your heart!

    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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  • We created a VR tool to test brain function. It could one day help diagnose dementia

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    If you or a loved one have noticed changes in your memory or thinking as you’ve grown older, this could reflect typical changes that occur with ageing. In some cases though, it might suggest something more, such as the onset of dementia.

    The best thing to do if you have concerns is to make an appointment with your GP, who will probably run some tests. Assessment is important because if there is something more going on, early diagnosis can enable prompt access to the right interventions, supports and care.

    But current methods of dementia screening have limitations, and testing can be daunting for patients.

    Our research suggests virtual reality (VR) could be a useful cognitive screening tool, and mitigate some of the challenges associated with current testing methods, opening up the possibility it may one day play a role in dementia diagnosis.

    Where current testing is falling short

    If someone is worried about their memory and thinking, their GP might ask them to complete a series of quick tasks that check things like the ability to follow simple instructions, basic arithmetic, memory and orientation.

    These sorts of screening tools are really good at confirming cognitive problems that may already be very apparent. But commonly used screening tests are not always so good at detecting early and more subtle difficulties with memory and thinking, meaning such changes could be missed until they get worse.

    A clinical neuropsychological assessment is better equipped to detect early changes. This involves a comprehensive review of a patient’s personal and medical history, and detailed assessment of cognitive functions, including attention, language, memory, executive functioning, mood factors and more. However, this can be costly and the testing can take several hours.

    Testing is also somewhat removed from everyday experience, not directly tapping into activities of daily living.

    Enter virtual reality

    VR technology uses computer-generated environments to create immersive experiences that feel like real life. While VR is often used for entertainment, it has increasingly found applications in health care, including in rehabilitation and falls prevention.

    Using VR for cognitive screening is still a new area. VR-based cognitive tests generally create a scenario such as shopping at a supermarket or driving around a city to ascertain how a person would perform in these situations.

    Notably, they engage various senses and cognitive processes such as sight, sound and spatial awareness in immersive ways. All this may reveal subtle impairments which can be missed by standard methods.

    VR assessments are also often more engaging and enjoyable, potentially reducing anxiety for those who may feel uneasy in traditional testing environments, and improving compliance compared to standard assessments.

    A senior woman sitting on a bed with her hand to her face.
    Millions of people around the world have dementia.
    pikselstock/Shutterstock

    Most studies of VR-based cognitive tests have explored their capacity to pick up impairments in spatial memory (the ability to remember where something is located and how to get there), and the results have been promising.

    Given VR’s potential for assisting with diagnosis of cognitive impairment and dementia remains largely untapped, our team developed an online computerised game (referred to as semi-immersive VR) to see how well a person can remember, recall and complete everyday tasks. In our VR game, which lasts about 20 minutes, the user role plays a waiter in a cafe and receives a score on their performance.

    To assess its potential, we enlisted more than 140 people to play the game and provide feedback. The results of this research are published across three recent papers.

    Testing our VR tool

    In our most recently published study, we wanted to verify the accuracy and sensitivity of our VR game to assess cognitive abilities.

    We compared our test to an existing screening tool (called the TICS-M) in more than 130 adults. We found our VR task was able to capture meaningful aspects of cognitive function, including recalling food items and spatial memory.

    We also found younger adults performed better in the game than older adults, which echoes the pattern commonly seen in regular memory tests.

    A senior man sitting outdoors using a laptop.
    Adults of a range of ages tried our computerised game.
    pikselstock/Shutterstock

    In a separate study, we followed ten adults aged over 65 while they completed the game, and interviewed them afterwards. We wanted to understand how this group – who the tool would target – perceived the task.

    These seniors told us they found the game user-friendly and believed it was a promising tool for screening memory. They described the game as engaging and immersive, expressing enthusiasm to continue playing. They didn’t find the task created anxiety.

    For a third study, we spoke to seven health-care professionals about the tool. Overall they gave positive feedback, and noted its dynamic approach to age-old diagnostic challenges.

    However, they did flag some concerns and potential barriers to implementing this sort of tool. These included resource constraints in clinical practice (such as time and space to carry out the assessment) and whether it would be accessible for people with limited technological skills. There was also some scepticism about whether the tool would be an accurate method to assist with dementia diagnosis.

    While our initial research suggests this tool could be a promising way to assess cognitive performance, this is not the same as diagnosing dementia. To improve the test’s ability to accurately detect those who likely have dementia, we’ll need to make it more specific for that purpose, and carry out further research to validate its effectiveness.

    We’ll be conducting more testing of the game soon. Anyone interested in giving it a go to help with our research can register on our team’s website.The Conversation

    Joyce Siette, Research Theme Fellow in Health and Wellbeing, Western Sydney University and Paul Strutt, Senior Lecturer in Psychology, Western Sydney University

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

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  • Beet “Kvass” With Ginger
  • For many who are suffering with prolonged grief, the holidays can be a time to reflect and find meaning in loss

    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 holiday season is meant to be filled with joy, connection and celebration of rituals. Many people, however, are starkly reminded of their grief this time of year and of whom – or what – they have lost.

    The added stress of the holiday season doesn’t help. Studies show that the holidays negatively affect many people’s mental health.

    While COVID-19-related stressors may have lessened, the grief from change and loss that so many endured during the pandemic persists. This can cause difficult emotions to resurface when they are least expected.

    I am a licensed therapist and trauma-sensitive yoga instructor. For the last 12 years, I’ve helped clients and families manage grief, depression, anxiety and complex trauma. This includes many health care workers and first responders who have recounted endless stories to me about how the pandemic increased burnout and affected their mental health and quality of life.

    I developed an online program that research shows has improved their well-being. And I’ve observed firsthand how much grief and sadness can intensify during the holidays.

    Post-pandemic holidays and prolonged grief

    During the pandemic, family dynamics, close relationships and social connections were strained, mental health problems increased or worsened, and most people’s holiday traditions and routines were upended.

    Those who lost a loved one during the pandemic may not have been able to practice rituals such as holding a memorial service, further delaying the grieving process. As a result, holiday traditions may feel more painful now for some. Time off from school or work can also trigger more intense feelings of grief and contribute to feelings of loneliness, isolation or depression.

    Sometimes feelings of grief are so persistent and severe that they interfere with daily life. For the past several decades, researchers and clinicians have been grappling with how to clearly define and treat complicated grief that does not abate over time.

    In March 2022, a new entry to describe complicated grief was added to the Diagnostic and Statistical Manual of Mental Disorders, or DSM, which classifies a spectrum of mental health disorders and problems to better understand people’s symptoms and experiences in order to treat them.

    This newly defined condition is called prolonged grief disorder. About 10% of bereaved adults are at risk, and those rates appear to have increased in the aftermath of the pandemic.

    People with prolonged grief disorder experience intense emotions, longing for the deceased, or troublesome preoccupation with memories of their loved one. Some also find it difficult to reengage socially and may feel emotionally numb. They commonly avoid reminders of their loved one and may experience a loss of identity and feel bleak about their future. These symptoms persist nearly every day for at least a month. Prolonged grief disorder can be diagnosed at least one year after a significant loss for adults and at least six months after a loss for children.

    I am no stranger to complicated grief: A close friend of mine died by suicide when I was in college, and I was one of the last people he spoke to before he ended his life. This upended my sense of predictability and control in my life and left me untangling the many existential themes that suicide loss survivors often face.

    How grieving alters brain chemistry

    Research suggests that grief not only has negative consequences for a person’s physical health, but for brain chemistry too.

    The feeling of grief and intense yearning may disrupt the neural reward systems in the brain. When bereaved individuals seek connection to their lost loved one, they are craving the chemical reward they felt before their loss when they connected with that person. These reward-seeking behaviors tend to operate on a feedback loop, functioning similar to substance addiction, and could be why some people get stuck in the despair of their grief.

    One study showed an increased activation of the amygdala when showing death-related images to people who are dealing with complicated grief, compared to adults who are not grieving a loss. The amygdala, which initiates our fight or flight response for survival, is also associated with managing distress when separated from a loved one. These changes in the brain might explain the great impact prolonged grief has on someone’s life and their ability to function.

    Recognizing prolonged grief disorder

    Experts have developed scales to help measure symptoms of prolonged grief disorder. If you identify with some of these signs for at least one year, it may be time to reach out to a mental health professional.

    Grief is not linear and doesn’t follow a timeline. It is a dynamic, evolving process that is different for everyone. There is no wrong way to grieve, so be compassionate to yourself and don’t make judgments on what you should or shouldn’t be doing.

    Increasing your social supports and engaging in meaningful activities are important first steps. It is critical to address any preexisting or co-occurring mental health concerns such as anxiety, depression or post-traumatic stress.

    It can be easy to confuse grief with depression, as some symptoms do overlap, but there are critical differences.

    If you are experiencing symptoms of depression for longer than a few weeks and it is affecting your everyday life, work and relationships, it may be time to talk with your primary care doctor or therapist.

    A sixth stage of grief

    I have found that naming the stage of grief that someone is experiencing helps diminish the power it might have over them, allowing them to mourn their loss.

    For decades, most clinicians and researchers have recognized five stages of grief: denial/shock, anger, depression, bargaining and acceptance.

    But “accepting” your grief doesn’t sit well for many. That is why a sixth stage of grief, called “finding meaning,” adds another perspective. Honoring a loss by reflecting on its meaning and the weight of its impact can help people discover ways to move forward. Recognizing how one’s life and identity are different while making space for your grief during the holidays might be one way to soften the despair.

    When my friend died by suicide, I found a deeper appreciation for what he brought into my life, soaking up the moments he would have enjoyed, in honor of him. After many years, I was able to find meaning by spreading mental health awareness. I spoke as an expert presenter for suicide prevention organizations, wrote about suicide loss and became certified to teach my local community how to respond to someone experiencing signs of mental health distress or crisis through Mental Health First Aid courses. Finding meaning is different for everyone, though.

    Sometimes, adding a routine or holiday tradition can ease the pain and allow a new version of life, while still remembering your loved one. Take out that old recipe or visit your favorite restaurant you enjoyed together. You can choose to stay open to what life has to offer, while grieving and honoring your loss. This may offer new meaning to what – and who – is around you.

    If you need emotional support or are in a mental health crisis, dial 988 or chat online with a crisis counselor.The Conversation

    Mandy Doria, Assistant Professor of Psychiatry, University of Colorado Anschutz Medical Campus

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

    Don’t Forget…

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  • Blood-Brain Barrier Breach Blamed For Brain-Fog

    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.

    Move Over, Leaky Gut. Now It’s A Leaky Brain.

    …which is not a headline that promises good news, and indeed, the only good news about this currently is “now we know another thing that’s happening, and thus can work towards a treatment for it”.

    Back in February (most popular media outlets did not rush to publish this, as it rather goes against the narrative of “remember when COVID was a thing?” as though the numbers haven’t risen since the state of emergency was declared over), a team of Irish researchers made a discovery:

    ❝For the first time, we have been able to show that leaky blood vessels in the human brain, in tandem with a hyperactive immune system may be the key drivers of brain fog associated with long covid❞

    ~ Dr. Matthew Campbell (one of the researchers)

    Let’s break that down a little, borrowing some context from the paper itself:

    • the leaky blood vessels are breaching the blood-brain-barrier
      • that’s a big deal, because that barrier is our only filter between our brain and Things That Definitely Should Not Go In The Brain™
    • a hyperactive immune system can also be described as chronic inflammation
      • in this case, that includes chronic neuroinflammation which, yes, is also a major driver of dementia

    You may be wondering what COVID has to do with this, and well:

    • these blood-brain-barrier breaches were very significantly associated (in lay terms: correlated, but correlated is only really used as an absolute in write-ups) with either acute COVID infection, or Long Covid.
    • checking this in vitro, exposure of brain endothelial cells to serum from patients with Long Covid induced the same expression of inflammatory markers.

    How important is this?

    As another researcher (not to mention: professor of neurology and head of the school of medicine at Trinity) put it:

    ❝The findings will now likely change the landscape of how we understand and treat post-viral neurological conditions.

    It also confirms that the neurological symptoms of long covid are measurable with real and demonstrable metabolic and vascular changes in the brain.❞

    ~ Dr. Colin Doherty (see mini-bio above)

    You can read a pop-science article about this here:

    Irish researchers discover underlying cause of “brain fog” linked with long covid

    …and you can read the paper in full here:

    Blood–brain barrier disruption and sustained systemic inflammation in individuals with long COVID-associated cognitive impairment

    Want to stay safe?

    Beyond the obvious “get protected when offered boosters/updates” (see also: The Truth About Vaccines), other good practices include the same things most people were doing when the pandemic was big news, especially avoiding enclosed densely-populated places, washing hands frequently, and looking after your immune system. For that latter, see also:

    Beyond Supplements: The Real Immune-Boosters!

    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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  • Addiction Myths That Are Hard To Quit

    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.

    Which Addiction-Quitting Methods Work Best?

    In Tuesday’s newsletter we asked you what, in your opinion, is the best way to cure an addiction. We got the above-depicted, below-described, interesting distribution of responses:

    • About 29% said: “Addiction cannot be cured; once an addict, always an addict”
    • About 26% said “Cold turkey (stop 100% and don’t look back)”
    • About 17% said “Gradually reduce usage over an extended period of time”
    • About 11% said “A healthier, but somewhat like-for-like, substitution”
    • About 9% said “Therapy (whether mainstream, like CBT, or alternative, like hypnosis)”
    • About 6% said “Peer support programs and/or community efforts (e.g. church etc)”
    • About 3% said “Another method (mention it in the comment field)” and then did not mention it in the comment field

    So what does the science say?

    Addiction cannot be cured; once an addict, always an addict: True or False?

    False, which some of the people who voted for it seemed to know, as some went on to add in the comment field what they thought was the best way to overcome the addiction.

    The widespread belief that “once an addict, always an addict” is a “popular truism” in the same sense as “once a cheater, always a cheater”. It’s an observation of behavioral probability phrased as a strong generalization, but it’s not actually any kind of special unbreakable law of the universe.

    And, certainly the notion that one cannot be cured keeps membership in many 12-step programs and similar going—because if you’re never cured, then you need to stick around.

    However…

    What is the definition of addiction?

    Addiction is a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual’s life experiences. People with addiction use substances or engage in behaviors that become compulsive and often continue despite harmful consequences.

    Prevention efforts and treatment approaches for addiction are generally as successful as those for other chronic diseases.❞

    ~ American Society of Addiction Medicine

    Or if we want peer-reviewed source science, rather than appeal to mere authority as above, then:

    ❝What is drug addiction?

    Addiction is defined as a chronic, relapsing disorder characterized by compulsive drug seeking and use despite adverse consequences. It is considered a brain disorder, because it involves functional changes to brain circuits involved in reward, stress, and self-control. Those changes may last a long time after a person has stopped taking drugs.

    Addiction is a lot like other diseases, such as heart disease. Both disrupt the normal, healthy functioning of an organ in the body, both have serious harmful effects, and both are, in many cases, preventable and treatable.❞

    ~ Nora D. Volkow (Director, National Institute of Drug Abuse)

    Read more: Drugs, Brains, and Behavior: The Science of Addiction

    In short: part of the definition of addiction is the continued use; if the effects of the substance are no longer active in your physiology, and you are no longer using, then you are not addicted.

    Just because you would probably become addicted again if you used again does not make you addicted when neither the substance nor its after-effects are remaining in your body. Otherwise, we could define all people as addicted to all things based on “well if they use in the future they will probably become addicted”.

    This means: the effects of addiction can and often will last for long after cessation of use, but ultimately, addiction can be treated and cured.

    (yes, you should still abstain from the thing to which you were formerly addicted though, or you indeed most probably will become addicted again)

    Cold turkey is best: True or False?

    True if and only if certain conditions are met, and then only for certain addictions. For all other situations… False.

    To decide whether cold turkey is a safe approach (before even considering “effective”), the first thing to check is how dangerous the withdrawal symptoms are. In some cases (e.g. alcohol, cocaine, heroin, and others), the withdrawal symptoms can kill.

    That doesn’t mean they will kill, so knowing (or being!) someone who quit this way does not refute this science by counterexample. The mortality rates that we saw while researching varied from 8% to 37%, so most people did not die, but do you really want (yourself or a loved one) to play those odds unnecessarily?

    See also: Detoxification and Substance Abuse Treatment

    Even in those cases where it is considered completely safe for most people to quit cold turkey, such as smoking, it is only effective when the quitter has appropriate reliable medical support, e.g.

    And yes, that 22% was for the “abrupt cessation” group; the “gradual cessation” group had a success rate of 15.5%. On which note…

    Gradual reduction is the best approach: True or False?

    False based on the above data, in the case of addictions where abrupt cessation is safe. True in other cases where abrupt cessation is not safe.

    Because if you quit abruptly and then die from the withdrawal symptoms, then well, technically you did stay off the substance for the rest of your life, but we can’t really claim that as a success!

    A healthier, but somewhat like-for-like substitution is best: True or False?

    True where such is possible!

    This is why, for example, medical institutions recommend the use of buprenorphine (e.g. Naloxone) in the case of opioid addiction. It’s a partial opioid receptor agonist, meaning it does some of the job of opioids, while being less dangerous:

    SAMSHA.gov | Buprenorphine

    It’s also why vaping—despite itself being a health hazard—is recommended as a method of quitting smoking:

    Vaping: A Lot Of Hot Air?

    Similarly, “zero alcohol drinks that seem like alcohol” are a popular way to stop drinking alcohol, alongside other methods:

    How To Reduce Or Quit Alcohol

    This is also why it’s recommended that if you have multiple addictions, to quit one thing at a time, unless for example multiple doctors are telling you otherwise for some specific-to-your-situation reason.

    Take care!

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