Managing Your Mortality

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When Planning Is a Matter of Life and Death

Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but itโ€™s important to be prepared for the eventuality of death.

While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.

Weโ€™ve put this under โ€œPsychology Sundayโ€ as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.

Weโ€™ll also be looking at some of the medical considerations around end-of-life care, though.

Organizational considerations

Itโ€™s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of oneโ€™s life, is better sorted out sooner rather than later, too.

Beyond bureaucracy

Whatโ€™s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.

It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice thatโ€™s important to you.

Perhaps you want to do what you can to offset the grief of those youโ€™ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.

Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, theyโ€™ll know, and can be comforted and reassured by that.

This could range from โ€œbright colors at my funeral, pleaseโ€ to โ€œyou have my blessing to remarry if you want toโ€ to โ€œI will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turnโ€.

End-of-life care

Increasingly few people die at home.

  • Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
  • Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
  • Sometimes, on the other hand, people will prefer to return home, and do so.

Whatever your preferences, planning for them in advance is sensibleโ€”especially as money may be a factor later.

Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.

Laws vary from place to place, so youโ€™ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:

National Institute on Aging: Preparing A Living Will

Palliative care

Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.

In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retainingโ€”or commencingโ€”pain-relief treatments that may, as a side-effect, shorten life.

Euthanasia

Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of โ€œpassive euthanasiaโ€, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.

Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.

Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.

Itโ€™s not the only method, though; options include benzodiazepines, and opioids, amongst others:

Efficacy and safety of drugs used for assisted dying

Unspoken euthanasia

An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effectโ€ฆ And how it comes to play in palliative care more often than most people think.

Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.

Itโ€™s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.

After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphineโ€”for the purpose of reducing suffering, of course, not to kill them.

In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of โ€œthis person is dyingโ€, healthcare workers can be very accurate about โ€œitโ€™s going to be in the next couple of daysโ€.

The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while itโ€™s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.

Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation

One last thingโ€ฆ

Planning around our own mortality is never a task that seems pressing, until itโ€™s too late. We recommend doing it anyway, without putting it off, because we can never know whatโ€™s around the corner.

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  • Rise And (Really) Shine!

    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.

    Q&A with 10almonds Subscribers!

    Q: Would love to hear more ideas about effective first thing in the morning time management to get a great start on your day.

    A: There are a lot of schools of thought about whatโ€™s best in this regard! Maybe weโ€™ll do a main feature sometime. But some things that are almost universally agreed upon are:

    • Prepare your to-do list the night before
    • Have some sort of buffer between waking up and getting to productivity.
    • For me (hi, your writer here) itโ€™s my first coffee of the day. Itโ€™s not even about the caffeine, itโ€™s about the ritual of it, itโ€™s a marker that separates my night from the day and tells my brain what gear to get into.
      • Others may like to exercise first thing in the morning
      • For still yet others, it could be a shower, cold or otherwise
      • Some people like a tall glass of lemon water to rehydrate after sleeping!
      • If you take drinkable morning supplements such as this pretty awesome nootropic stack, itโ€™s a great time for that and an excellent way to get the brain-juices flowing!
    • When you do get to productivity: eat the frog first! What this means is: if eating a frog is the hardest thing youโ€™ll have to do all day, do that first. Basically, tackle the most intimidating task first. That way, you wonโ€™t spend your day stressed/anxious and/or subconsciously wasting time in order to procrastinate and avoid it.
    • Counterpart to the above: a great idea is to also plan something to look forward to when your working day is done. It doesnโ€™t matter much what it is, provided itโ€™s rewarding to you, that makes you keen to finish your tasks to get to it.

    Have a question youโ€™d like to see answered here? Hit reply to this email, or use the feedback widget at the bottom! We always love to hear from you

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  • Pine Nuts vs Peanuts โ€“ Which is Healthier?

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    Our Verdict

    When comparing pine nuts to peanuts, we picked the pine nuts.

    Why?

    An argument could be made for either, honestly, as it depends on what we prioritize the most. These are both very high-calorie foods, and/but are far from empty calories, as they both contain main nutrients. Obviously, if you are allergic to nuts, this one is just not a comparison for you, sorry.

    Looking at the macros first, peanuts are higher in protein, carbs, and fiber, while pine nuts are higher in fatsโ€”though the fats are healthy, being mostly polyunsaturated, with about a third of the total fats monounsaturated, and a low amount of saturated fat (peanuts have nearly 2x the saturated fat). On balance, we’ll call the macros category a moderate win for peanuts, though.

    In terms of vitamins, peanuts have more of vitamins B1, B3, B5, B6, and B9, while pine nuts have more of vitamins A, B2, C, E, K, and choline. All in all, a marginal win for pine nuts.

    In the category of minerals, peanuts have more calcium and selenium, while pine nuts have more copper, iron, magnesium, manganese, phosphorus, and zinc. An easy win for pine nuts, even before we take into account that peanuts have nearly 10x as much sodium. And yes, we are talking about the raw nuts, not nuts that have been roasted and salted.

    Adding up the categories gives a win for pine nutsโ€”but if you have certain particular priorities, you might still prefer peanuts for the areas in which peanuts are stronger.

    Of course, the best solution is to enjoy both!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts!

    Take care!

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  • Is Dairy Scary?

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    Is Dairy Scary?

    Milk and milk products are popularly enjoyed as a good source of calcium and vitamin D.

    In contrast, critics of dairy products (for medical reasons, rather than ethical, which is another matter entirely and beyond the scope of this article) point to risks of cancer, heart disease, andโ€”counterintuitivelyโ€”osteoporosis. Weโ€™ll focus more on the former, but touch on the latter two before closing.

    Dairy & Cancer

    Evidence is highly conflicting. There are so many studies with so many different results. This is partially explicable by noting that not only is cancer a many-headed beast that comes in more than a hundred different forms and all or any of them may be affected one way or another by a given dietary element, but alsoโ€ฆ Not all milk is created equal, either!

    Joanna Lampe, of the Public Health Sciences division, Fred Hutchinson Cancer Research Center in Seattle, writes:

    โDairy products are a complex group of foods and composition varies by region, which makes evaluation of their association with disease risk difficult. For most cancers, associations between cancer risk and intake of milk and dairy products have been examined only in a small number of cohort studies, and data are inconsistent or lackingโž

    In her systematic review of studies, she noted, for example, that:

    • Milk and dairy products contain micronutrients and several bioactive constituents that may influence cancer risk and progression
    • There’s probable association between milk intake and lower risk of colorectal cancer
    • There’s a probable association between diets high in calcium and increased risk of prostate cancer
    • Some studies show an inverse association between intake of cultured dairy products and bladder cancer (i.e., if you eat yogurt you’re less likely to get bladder cancer)

    Since that systemic review was undertaken, more research has been conducted, and the results areโ€ฆ Not conclusive, but converging towards a conclusion:

    • Dairy products can increase or decrease cancer risk
    • The increase in cancer risk seems strongest when milk is consumed in quantities that result in too much calcium. When it comes to calcium, you can absolutely have too much of a good thingโ€”just ask your arteries!
    • The decrease in cancer seems to be mostly, if not exclusively, from fermented dairy products. This usually means yogurts. The benefit here is not from the milk itself, but rather from the gut-friendly bacteria.

    You may be wondering: โ€œHardened arteries, gut microbiome health? I thought we were talking about cancer?โ€ and yes we are. No part of your health is an island unrelated to other parts of your health. One thing can lead to another. Sometimes we know how and why, sometimes we donโ€™t, but itโ€™s best to not ignore the data.

    The bottom line on dairy products and cancer is:

    • Consuming dairy products in general is probably fine
    • Yogurt, specifically, is probably beneficial

    Dairy and Heart Disease

    The reason for the concern is clear enough: itโ€™s largely assumed to be a matter of saturated fat intake.

    The best combination of โ€œlargeโ€ and โ€œrecentโ€ that we found was a three-cohort longitudinal study in 2019, which pretty much confirms what was found in smaller or less recent studies:

    • There is some evidence to suggest that consumption of dairy can increase all-cause mortality in general, and death from (cancer and) cardiovascular disease in particular
    • The evidence is not, however, overwhelming. It is marginal.

    Dairy and Osteoporosis

    Does dairy cause osteoporosis? Research here tends to fall into one of two categories when it comes to conclusions, so weโ€™ll give an example of each:

    1. โ€œResults are conflicting, saying yes/no/maybe, and basically we just donโ€™t knowโ€
    2. โ€œResults are conflicting, but look: cross-sectional and case-control studies say yes; cohort studies say maybe or no; we prefer the cohort studiesโ€

    See them for yourself:

    1. Osteoporosis: Is milk a kindness or a curse?
    2. Consumption of milk and dairy products and risk of osteoporosis and hip fracture

    Conclusion: really, the jury is very much still out on this one

    Summary:

    • Moderate consumption of dairy products is almost certainly fine
    • More specifically: it probably has some (small) pros and some (small) cons
    • Yogurt is almost certainly healthier than other dairy products, and is almost universally considered a healthy food (assuming not being full of added sugar etc, of course)
    • If youโ€™re going to have non-dairy alternatives to milk, choose wisely!

    Thatโ€™s all we have time for today, but perhaps in a future edition weโ€™ll do a run-down of the pros and cons of various dairy alternatives!

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  • The Vegan Instant Pot Cookbook โ€“ by Nisha Vora

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    We all know that we should “eat the rainbow” (and that no, Skittles do not count)… So why do we often find ourselves falling into the same familiar habits and well-worn comfort foods?

    Nisha Vora, of “Rainbow Plant Life“, is here to make things a lot easierโ€”brightening up our plates is her mission!

    In this Instant Pot-authorized, beautifully illustrated cookbook, Vora offers us 90 recipes to do just that. And because it’s an Instant Pot cookbook, they’re all super easy.

    What if you don’t have an Instant Pot? Well, don’t tell Instant Pot we said this, but another pressure cooker brand will work too. And if you don’t have any pressure cooker, the recipes are modifiable for regular pots and pans. The recipes also lend themselves well to slow-cooker cooking, for that matter!

    Where Vora really excels though is in making mostly-one-pot dishes beautiful and tasty.

    The recipes, by the way, are drawn from cuisines from all around the world, and cover:

    • summer and winter dishes
    • breakfasts, sides, mains, desserts
    • the healthy and the decadent (and sometimes both!)

    As for the presentation of each recipe, we get at least one full-page photo of the finished dish and sometimes extras of the steps. We get a little intro, the usual information about ingredients etc, and a no-fuss step-by-step method. It’s very easy to use.

    If you have allergies or other dietary considerations, this book is pretty mindful of those, making substitutions minimal and easy.

    Bottom line: this comprehensive book will seriously brighten up the colors of your cooking!

    Click here to check out “The Vegan Instant Pot Cookbook” on Amazon and get brightening up your dishes!

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  • Vitamin D2 vs Vitamin D3: What You Would Benefit From Knowing

    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.

    Itโ€™s Q&A Day at 10almonds!

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

    In cases where weโ€™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 tooโ€”thereโ€™s always more to say!

    As ever: if the question/request can be answered briefly, weโ€™ll do it here in our Q&A Thursday edition. If not, weโ€™ll make a main feature of it shortly afterwards!

    So, no question/request too big or small ๐Ÿ˜Ž

    โHi, is there any important difference between vitamin d2 and vitamin d3? Is one better than the other?โž

    There is indeed! And one is better than the other!

    Where they come from

    You’ll find a lot of sources that will tell you “Vitamin D2 is from plants, D3 is from animals”, and in fact only the second half of that is true.

    In nature, there are no plants that are known to produce vitamin D.

    Vitamin D2, however, is produced by many fungi, as well as algae, neither of which are part of the Kingdom Plantae.

    Vitamin D3, meanwhile, is produced by many animals (including humans).

    When “the sun” is sometimes considered a source of vitamin D, that’s true only insofar as the sun is also a source of tomatoes, for example, which required the sun to grow. While we humans (and other animals) cannot photosynthesize in general, producing vitamin D is something we can do if exposed to UV light (such as from the sun).

    However, of course exposure to UV light (such as from the sun) comes with other problems, so… Should we get sun exposure or not?

    We weighed up the balance of evidence, here: The Sun Exposure Dilemma

    If, like this writer, you are a mostly crepuscular being who avoids the sun, we have good news: mushrooms can do the sunbathing for us!

    โExposing mushrooms to UV (from sunlight or in a laboratory) increases the amount of vitamin D in mushrooms by nearly eightfold. Putting five store-bought button mushrooms in the sun, or just one portobello mushroom, produces 24 ยตg of vitamin D, which translates to nearly 1000 international units, providing the amount of vitamin D one needs in an entire day, and the equivalent found in most vitamin D supplements.

    If youโ€™re wondering if the vitamin D from mushrooms actually makes it into your bloodstream, it does. A recent meta-analysis of randomized controlled trials showed that tanned (UV-exposed) mushrooms may be effective in increasing active vitamin D levels in adults with low levels of vitamin D, and studies (randomised controlled trials) have shown that it may be just as effective as supplements at increasing vitamin D levels in the blood (here, and here).

    Some research is very positive, saying that putting your mushrooms in direct sunlight for 10โ€“15 minutes may provide you with 100% of your daily vitamin D needs, and the vitamin D content in sunlight-exposed mushrooms may be retained with refrigeration for up to 8 days.

    The production of vitamin D may be increased by a further 30% by placing them in the sun with the underside, or gills, facing up, or by 60% if you slice them.โž

    Read all about it: Tan your mushrooms, not your skin

    Which is better?

    In few words: D3 is better.

    They both do the exact same job, but with D3, you simply get more bang-for-buck:

    โThe WMD in change in total 25(OH)D based on 12 daily dosed vitamin D2-vitamin D3 comparisons, analyzed using liquid chromatography-tandem mass spectrometry, was 10.39 nmol/L (40%) lower for the vitamin D2 group compared with the vitamin D3 group.

    Vitamin D3 leads to a greater increase of 25(OH)D than vitamin D2, even if limited to daily dose studies, but vitamin D2 and vitamin D3 had similar positive impacts on their corresponding 25(OH)D hydroxylated forms.โž

    Note: “WMD” here means “weighted mean difference”, not “weapons of mass destruction”

    Read in full: Comparison of the Effect of Daily Vitamin D2 and Vitamin D3 Supplementation on Serum 25-Hydroxyvitamin D Concentration (Total 25(OH)D, 25(OH)D2, and 25(OH)D3) and Importance of Body Mass Index: A Systematic Review and Meta-Analysis

    About that “and importance of BMI”, by the way: in persons with a BMI >25, there was no longer a difference between the two forms. Literally, no difference at all; the difference was reduced to 0%.

    Another study found similarly, but with different numbers (finding a greater difference), and without recording BMI as a factor:

    โD3 is approximately 87% more potent in raising and maintaining serum 25(OH)D concentrations and produces 2- to 3-fold greater storage of vitamin D than does equimolar D2.โž

    See the paper: Vitamin D3 Is More Potent Than Vitamin D2 in Humans

    “Well that sucks, because I’m vegan”

    Fear not, you can get vegan D3 too.

    Much like “you can’t get vegan B12” (but you can; it’s made by yeast), there are vegan D3 supplements, made by lichen.

    The trouble with lichen, when it comes to classifying it, it that itโ€™s actually a hybrid colony of many small, strange things (beyond the scope of this article, but they are fascinating, so this writer is holding herself back by the scruff of the neck from explaining in detail), some of which are technically part of Kingdom Animalia, but it is hard to find even the most ardent vegan who will object to consuming bacteria, for example.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon ๐Ÿ˜Ž

    But watch out with the doses, if supplementing vitamin D in either form, because…

    Vit D + Calcium: Too Much Of A Good Thing? โ† this also talks about safe and effective doses, and what goes wrong if you take too much

    Take care!

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  • The Kindness Method โ€“ by Shahroo Izadi

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    Shahroo Izadi here covers everything from alcohol addiction to procrastination to weight loss. It’s a catch-all handbook for changing your habitsโ€”in general, and/or in whatever area of your life you most feel you want or need to.

    She herself went from yo-yo dieting to a stable healthy lifestyle, and wants to share with us how she did it. So she took what worked for her, organized and dilstilled it, and named it “the kindness method”, which…

    • promotes positivity not in a “head in the sand” sense but rather: you have strengths, let’s find them and use them
    • offers many exploratory exercises to help you figure out what’s actually going to be best for you
    • plans support in advanceโ€”you’re going to be your own greatest ally here

    Basically it’s about:

    • being kind to yourself rather than setting yourself up to fail, and “judging a fish by how well it can climb a tree”
    • being kind to yourself by being compassionate towards your past self and moving on with lessons learned
    • being kind to yourself by getting things in order for your future self, because you need to treat your future self like a loved one

    In fact, why not buy a copy of this book as a gift for your future self?

    Click Here To Order Your Copy of “The Kindness Method” on Amazon Today!

    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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