
The Off-Button For Your Brain
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The Off-Button For Your Brain
We evolved our emotions for our own benefit as a species. Even the “negative” ones:
- Stress keeps us safe by making sure we take important situations seriously
- Anger keeps us safe by protecting us from threats
- Disgust keeps us safe by helping us to avoid things that might cause disease
- Anxiety keeps us safe by ensuring we don’t get complacent
- Guilt keeps us safe by ensuring we can function as a community
- Sadness keeps us safe by ensuring we value things that are important to us, and learn to become averse to losing them
- …and so on
But that’s not always useful. What was once a very good response to a common source of fear (for example, a sabre-toothed tiger) is no longer a helpful response to a modern source of fear (for example, an important interview).
Sometimes it’s good to take the time and energy to process our feelings and the event(s) that prompted those feelings. Sometimes, we don’t have that luxury.
For example, if you are stressed about your workload? Then staying awake half the night thinking about it is only going to make your problems worse the next day.
So, how to switch that off, or at least put a pause on it?
The human mind tends to have a “negative bias”, evolved for our own protection. If something is “good enough”, we don’t need to worry about it, so we move on to the next thing, until we find something that is a problem, then we dwell on that. That’s not always helpful, and the good news is, there’s a way to flip the switch on this process:
Identifying the positive, and releasing the rest
This exercise can be done when you’re trying to sleep, or at any time you need a calmer, quieter mind.
Take a moment to notice whatever you’re experiencing.
If it’s something that feels good, or neutral, identify it with a single word. For example:
- Warmth
- Soft
- Security
- Smile
- Peace
If it’s something that feels bad, then instead of identifying it, simply say (or think) to yourself “release”.
You can’t fight bad feelings with force, and you can’t “just not think about them”, but you can dismiss them as soon as they arrive and move onto the next thing. So where your train of thought may previously have been:
It’s good to be in bed ➔ I have eight hours to sleep before my meeting ➔ Have I done everything I was supposed to? ➔ I hope that what I’ve done is good enough ➔ [Mentally rehearsing how the meeting might go] ➔ [various disaster preparations] ➔ What am I even going to wear? ➔ Ugh I forgot to do the laundry ➔ That reminds the electricity bill is due ➔ Etc
Now your train of thought may be more like:
Relief ➔ Rest ➔ But my meeti—release ➔ If I—release ➔ soft ➔ comfort ➔ release ➔ pillow ➔ smile ➔ release ➔ [and before you know it you’re asleep]
And if you do this in a situation where you’re not going to sleep? Same process, just a more wakeful result, for example, let’s move the scene to an office where your meeting will shortly take place:
Five minutes to go ➔ What a day ➔ Ok, I’d better clear my head a bit ➔ release ➔ release ➔ breath ➔ light ➔ chair ➔ what if—release ➔ prepared ➔ ready ➔ calm ➔ [and before you know it you’re impressing your work associate with your calm preparedness]
In summary:
If you need to stop a train of thought, this method may help. Especially if you’re in a situation where you can’t use some external distraction to keep you from thinking about the bad thing!
You’re probably still going to have to deal with the Bad Thing™ at some point—you’ve just recognized that now isn’t the time for that. Mentally postpone that so that you will be well-rested when you choose to deal with the Bad Thing™ later at your convenience.
So remember: identify the positive (with a single word), and anything else, just release.
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Dates vs Figs – Which is Healthier?
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Our Verdict
When comparing dates to figs, we picked the dates.
Why?
Dates are higher in sugar, but also have a lower glycemic index than figs, which makes the sugar content much healthier. On the flipside, figs do have around 3x more fiber.
So far, so balanced.
When it comes to micronutrients though, dates take the prize much more clearly.
Dates have slightly more of most vitamins, and a lot more of most minerals.
In particular, dates are several times higher in copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
As for other phytochemical benefits going on:
- both are good against diabetes for reasons beyond the macros
- both have anti-inflammatory properties
- dates have anticancer properties
- dates have kidney-protecting properties
So in this last case, another win for dates.
Both are still great though, so do enjoy both!
Want to learn more?
You might like to read:
Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Why is toddler milk so popular? Follow the money
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Toddler milk is popular and becoming more so. Just over a third of Australian toddlers drink it. Parents spend hundreds of millions of dollars on it globally. Around the world, toddler milk makes up nearly half of total formula milk sales, with a 200% growth since 2005. Growth is expected to continue.
We’re concerned about the growing popularity of toddler milk – about its nutritional content, cost, how it’s marketed, and about the impact on the health and feeding of young children. Some of us voiced our concerns on the ABC’s 7.30 program recently.
But what’s in toddler milk? How does it compare to cow’s milk? How did it become so popular?
What is toddler milk? Is it healthy?
Toddler milk is marketed as appropriate for children aged one to three years. This ultra-processed food contains:
- skim milk powder (cow, soy or goat)
- vegetable oil
- sugars (including added sugars)
- emulsifiers (to help bind the ingredients and improve the texture)
added vitamins and minerals.
Toddler milk is usually lower in calcium and protein, and higher in sugar and calories than regular cow’s milk. Depending on the brand, a serve of toddler milk can contain as much sugar as a soft drink.
Even though toddler milks have added vitamins and minerals, these are found in and better absorbed from regular foods and breastmilk. Toddlers do not need the level of nutrients found in these products if they are eating a varied diet.
Global health authorities, including the World Health Organization (WHO), and Australia’s National Health and Medical Research Council, do not recommend toddler milk for healthy toddlers.
Some children with specific metabolic or dietary medical problems might need tailored alternatives to cow’s milk. However, these products generally are not toddler milks and would be a specific product prescribed by a health-care provider.
Toddler milk is also up to four to five times more expensive than regular cow’s milk. “Premium” toddler milk (the same product, with higher levels of vitamins and minerals) is more expensive.
With the cost-of-living crisis, this means families might choose to go without other essentials to afford toddler milk.
Toddler milk is more expensive than cow’s milk and contains more sugar.
Dragana Gordic/ShutterstockHow toddler milk was invented
Toddler milk was created so infant formula companies could get around rules preventing them from advertising their infant formula.
When manufacturers claim benefits of their toddler milk, many parents assume these claimed benefits apply to infant formula (known as cross-promotion). In other words, marketing toddler milks also boosts interest in their infant formula.
Manufacturers also create brand loyalty and recognition by making the labels of their toddler milk look similar to their infant formula. For parents who used infant formula, toddler milk is positioned as the next stage in feeding.
How toddler milk became so popular
Toddler milk is heavily marketed. Parents are told toddler milk is healthy and provides extra nutrition. Marketing tells parents it will benefit their child’s growth and development, their brain function and their immune system.
Toddler milk is also presented as a solution to fussy eating, which is common in toddlers.
However, regularly drinking toddler milk could increase the risk of fussiness as it reduces opportunities for toddlers to try new foods. It’s also sweet, needs no chewing, and essentially displaces energy and nutrients that whole foods provide.
Toddler milk is said to help fussy eating, but it may make things worse.
zlikovec/ShutterstockGrowing concern
The WHO, along with public health academics, has been raising concerns about the marketing of toddler milk for years.
In Australia, moves to curb how toddler milk is promoted have gone nowhere. Toddler milk is in a category of foods that are allowed to be fortified (to have vitamins and minerals added), with no marketing restrictions. The Australian Competition & Consumer Commission also has concerns about the rise of toddler milk marketing. Despite this, there is no change in how it’s regulated.
This is in contrast to voluntary marketing restrictions in Australia for infant formula.
What needs to happen?
There is enough evidence to show the marketing of commercial milk formula, including toddler milk, influences parents and undermines child health.
So governments need to act to protect parents from this marketing, and to put child health over profits.
Public health authorities and advocates, including us, are calling for the restriction of marketing (not selling) of all formula products for infants and toddlers from birth through to age three years.
Ideally, this would be mandatory, government-enforced marketing restrictions as opposed to industry self-regulation in place currently for infant formulas.
We musn’t blame parents
Toddlers are eating more processed foods (including toddler milk) than ever because time-poor parents are seeking a convenient option to ensure their child is getting adequate nutrition.
Formula manufacturers have used this information, and created a demand for an unnecessary product.
Parents want to do the best for their toddlers, but they need to know the marketing behind toddler milks is misleading.
Toddler milk is an unnecessary, unhealthy, expensive product. Toddlers just need whole foods and breastmilk, and/or cow’s milk or a non-dairy, milk alternative.
If parents are worried about their child’s eating, they should see a health-care professional.
Anthea Rhodes, a paediatrician from Royal Children’s Hospital Melbourne and a lecturer at the University of Melbourne, co-authored this article.
Jennifer McCann, Lecturer Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University; Karleen Gribble, Adjunct Associate Professor, School of Nursing and Midwifery, Western Sydney University, and Naomi Hull, PhD candidate, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Metabolic Health Roadmap – by Brenda Wollenberg
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The term “roadmap” is often used in informative books, but in this case, Wollenberg (a nutritionist with decades of experience) really does deliver what can very reasonably be described as a roadmap:
She provides chapters in the form of legs of a journey [to better metabolic health], and those legs are broadly divided into an “information center” to deliver new information, a “rest stop” for reflection, “roadwork” to guide the reader through implementing the information we just learned, in a practical fashion, and finally “traveller assistance” to give additional support / resources, as well as any potential troubleshooting, etc.
The information and guidance within are all based on very good science; a lot is what you will have read already about blood sugar management (generally the lynchpin of metabolic health in general), but there’s also a lot about leveraging epigenetics for our benefit, rather than being sabotaged by such.
There’s a little guidance that falls outside of nutrition (sleep, exercise, etc), but for the most part, Wollenberg stays within her own field of expertise, nutrition.
The style is idiosyncratic; it’s very clear that her goal is providing the promised roadmap, and not living up to any editor’s wish or publisher’s hope of living up to industry standard norms of book formatting. However, this pays off, because her delivery is clear and helpful while remaining personable and yet still bringing just as much actual science, and this makes for a very pleasant and informative read.
Bottom line: if you’d like to improve your metabolic health, as well as get held-by-the-hand through your health-improvement journey by a charming guide, this is very much the book for you!
Click here to check out the Metabolic Health Roadmap, and start taking steps!
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Hydroxyapatite Toothpaste – 6 Month Update
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A dental hygienist tried hydroxyapatite toothpaste for 6 months, and this is what she found:
The results are in
In few words: she took before-and-after photos, or rather, regular photos through the 6-month process.
What she was mostly looking for: tooth translucency, enamel imperfections, and stains.
What she found: a slight improvement within two months, though over the course of the six months, the photos were somewhat inconsistent—however, this may have more to do with the machinations of her camera, the ambient lighting, etc, than it has to do with the toothpaste. In an ideal world, she’d be able to do a density test with a laser on one side and a sensor on the other, but it seems her budget didn’t stretch to that. In terms of subjective improvement, she found that her teeth felt better, even if the visual change was not consistently apparent.
This is consistent with the idea that hydroxyapatite toothpaste can mineralize teeth throughout the tooth, not just from the outside in, due to the porous nature of the enamel. So, a lot of the change may have been on the inside.
Ultimately, she neither recommends nor discommends the toothpaste, and acknowledges that more time, up to a year, may be needed for more noticeable results.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Tooth Remineralization: How To Heal Your Teeth Naturally
Take care!
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Activate Your Brain – by Scott G. Halford
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We’ve reviewed a number of “improve your brain health” books over time, and this one’s quite different. How?
Most of the books we’ve reviewed have been focused on optimizing diet and exercise for brain health with a nod to other factors… This one focuses more on those other factors.
While this book does reference a fair bit of hard science, much of it is written more like a pop psychology book. As a result, most of the actionable advices, of which there are many, pertain to cognitive and behavioral adjustments.
And no, this is not a book of Cognitive Behavioral Therapy. It just happened to also address those two aspects.
We learn, for example, how our neurochemistry influences us—but also how we can influence our neurochemistry.
We also learn the oft-neglected (in other books!) social factors that influence brain health. Not just for our happiness, but for our productivity and peak cognitive performance too. Halford talks us through optimizing these such that we and those around us all get to enjoy the best brain benefits available to each of us.
The format of the book is that each chapter explains what you need to know for a given “activation” as the author calls it, and then an exercise to try out. With fifteen such chapters, every reader is bound to find at least something new.
Bottom line: if you want to grease those synapses in more ways than just eating some nuts and berries and getting good sleep and exercise, this book is a great resource.
Click here to check out “Activate Your Brain” and find your next level of cognitive performance!
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How To Unchoke Yourself If You Are Dying Alone
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The first things that most people think of, won’t work. This firefighter advises on how to actually do it:
Steps to take
Zero’th step: he doesn’t mention this, but try coughing first. You might think coughing will be a natural reaction anyway, but that tends only to happen automatically with small partial obstructions, not a complete blockage. Either way, try to cough forcefully to see if it dislodges whatever you’re choking on. If that doesn’t work…
Firstly: don’t rely on calling for help if you’re alone and cannot speak; you’re unlikely to be able to communicate and you will just waste time (when you don’t have time to waste). Even if you call emergency services and they trace your location, chances are that, at most, a cop car will show up some hours later to see what it was about. They will not dispatch an ambulance on the strength of “someone called and said nothing”.
Secondly, it is probable that will not be able to perform an abdominal thrust (also called Heimlich maneuvre in the US) on yourself the way you could on another person, and hitting your chest with your hand will produce insufficient force even if you’re quite strong. Nor are you likely to be able to slap yourself on the back to way you might another person.
Instead, he advises:
- Find a sturdy object: use a chair, table, countertop, or another firm surface that has an edge.
- Use gravity to perform self-Heimlich: position yourself with the edge of the object just below your sternum (he says ribcage, but the visuals show he clearly means the bottom of the sternum, where the diaphragm is, not the lower ribs). Fall onto the object forcefully to create pressure and dislodge the obstruction. This will not be fun.
- If it doesn’t work indoors: move to a visible outdoor location like your yard or a neighbor’s lawn. Falling visibly on the ground will likely alert someone to call for help.
While doing the above, remain as calm as possible, as this will not only increase the length of time you have before passing out, but will also help avoid your throat muscles tightening even more, worsening the choking.
After doing the above, seek medical attention now that you can communicate; you’ve probably broken some ribs and you might have organ damage.
For more on all this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
How To Survive A Heart Attack When You’re Alone ← very different advice for this scenario!
Take care!
Don’t Forget…
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