How To Rest More Efficiently (Yes, Really)

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How To Rest More Efficiently (Yes, Really)

We’ve talked before about how to recover more quickly after a workout, especially if you overdid it. There are a lot of tips in that article, so by all means check it out if you didn’t catch it at the time!

That was very specific to recovering from exercise, though. Today we’re looking at something a little different, a little more holistic.

You’re busier than you think

Maybe your life is an obvious blur of busy-ness. Maybe it’s not. But either way, you’re almost certainly busier than you think. Especially on a cellular level.

Your resting metabolic rate (RMR), or how many calories you burn while at rest (i.e., calories used just to keep you alive) will depend on various factors including age, sex, weight, body composition, and other things.

That said, it’ll probably be between 1000 and 2000 calories per day. You can get a rough idea of what it might be for you, using this calculator:

How Many Calories Do You Burn a Day at Rest (Doing Nothing)?

So if ever you wonder why you feel so exhausted, despite having done nothing, it could be that your body was busy:

  • Metabolizing, generally (did you have a big meal?)
  • Fighting an illness (bacterial or viral infection, for example)
  • Fighting an imaginary illness and creating a real one in the process (stress, inflammation, etc)
  • Recovering/rebuilding from something you did yesterday or even before that
  • Thinking (your brain is your largest organ by mass, and consumes the most calories by far)

Your brain does not get a free pass on being part of your body! Just like if a certain muscle group were working out constantly for 16 hours you’d be feeling pretty tired, the same goes for the organ that is your brain, if it’s been working out constantly.

Your body is a composite organism—take advantage of that

Dolphins can shut down half of their brain at once, to let each hemisphere of the brain sleep independently in shifts. We (except in the case of split brain patients, where the corpus callosum has been severed) can’t do that, but we can let different parts of the organism that is our body work in shifts.

This is the real meaning of “a change is as a good as a rest”:

If you’ve been doing cognitive work (at your desk perhaps, maybe managing a spreadsheet, say), then taking a break to do crosswords will not, actually, give you break. Because you’re still sitting manipulating letters and numbers. As far as your brain (still having to do work!) is concerned, it’s basically the same. Nor will checking out social media; you’re still sitting examining a screen.

Instead, time to get physically active. Literally just doing the washing up would be a better break! Some yoga or Pilates would be perfect.

In contrast, if you’ve been doing a vigorous bit of gardening, then for example taking a break to lift weights isn’t going to be a break, because again you just switched to a similar task.

Better to pick up that book you’ve been meaning to read, or the crosswords we mentioned earlier. Or just lounge in your nicely-gardened garden.

The important thing is: to not require the same resources from the body (including the brain, it’s still part of the body) that you have been.

For more specific tips than we have room for here today, check out:

How to Take Better Breaks at Work, According to Research

Give your metabolism a break too

Not completely—you don’t need to be put into cryostasis or anything.

But, give your metabolism a rest, in relative terms. Intermittent fasting is great for precisely this; it lets your body rest and reset.

See: Intermittent Fasting: we sort the science from the hype!

So does the practice of meditation, by the way. You don’t have to get fancy with it, either:

Check out: No Frills, Evidence-Based Mindfulness

Enjoy, and rest well!

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  • A Hospital Kept a Brain-Damaged Patient on Life Support to Boost Statistics. His Sister Is Now Suing for Malpractice.

    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.

    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

    In 2018, Darryl Young was hoping for a new lease on life when he received a heart transplant at a New Jersey hospital after years of congestive heart failure. But he suffered brain damage during the procedure and never woke up.

    The following year, a ProPublica investigation revealed that Young’s case was part of a pattern of heart transplants that had gone awry at Newark Beth Israel Medical Center in 2018. The spate of bad outcomes had pushed the center’s percentage of patients still alive one year after surgery — a key benchmark — below the national average. Medical staff were under pressure to boost that metric. ProPublica published audio recordings from meetings in which staff discussed the need to keep Young alive for a year, because they feared another hit to the program’s survival rate would attract scrutiny from regulators. On the recordings, the transplant program’s director, Dr. Mark Zucker, cautioned his team against offering Young’s family the option of switching from aggressive care to comfort care, in which no lifesaving efforts would be made. He acknowledged these actions were “very unethical.”

    ProPublica’s revelations horrified Young’s sister Andrea Young, who said she was never given the full picture of her brother’s condition, as did the findings of a subsequent federal regulator’s probe that determined that the hospital was putting patients in “immediate jeopardy.” Last month, she filed a medical malpractice lawsuit against the hospital and members of her brother’s medical team.

    The lawsuit alleges that Newark Beth Israel staff were “negligent and deviated from accepted standards of practice,” leading to Young’s tragic medical outcome.

    Defendants in the lawsuit haven’t yet filed responses to the complaint in court documents. But spokesperson Linda Kamateh said in an email that “Newark Beth Israel Medical Center is one of the top heart transplant programs in the nation and we are committed to serving our patients with the highest quality of care. As this case is in active litigation, we are unable to provide further detail.” Zucker, who is no longer on staff at Newark Beth Israel, didn’t respond to requests for comment. His attorney also didn’t respond to calls and emails requesting comment.

    Zucker also didn’t respond to requests for comment from ProPublica in 2018; Newark Beth Israel at the time said in a statement, made on behalf of Zucker and other staff, that “disclosures of select portions of lengthy and highly complex medical discussions, when taken out of context, may distort the intent of conversations.”

    The lawsuit alleges that Young suffered brain damage as a result of severely low blood pressure during the transplant surgery. In 2019, when the federal Centers for Medicare and Medicaid Services scrutinized the heart transplant program following ProPublica’s investigation, the regulators found that the hospital had failed to implement corrective measures even after patients suffered, leading to further harm. For example, one patient’s kidneys failed after a transplant procedure in August 2018, and medical staff made recommendations internally to increase the frequency of blood pressure measurement during the procedure, according to the lawsuit. The lawsuit alleges that the hospital didn’t implement its own recommendations and that one month later, “these failures were repeated” in Young’s surgery, leading to brain damage.

    The lawsuit also alleges that Young wasn’t asked whether he had an advance directive, such as a preference for a do-not-resuscitate order, despite a hospital policy stating that patients should be asked at the time of admission. The lawsuit also noted that CMS’ investigation found that Andrea Young was not informed of her brother’s condition.

    Andrea Young said she understands that mistakes can happen during medical procedures, “however, it’s their duty and their responsibility to be honest and let the family know exactly what went wrong.” Young said she had to fight to find out what was going on with her brother, at one point going to the library and trying to study medical books so she could ask the right questions. “I remember as clear as if it were yesterday, being so desperate for answers,” she said.

    Andrea Young said that she was motivated to file the lawsuit because she wants accountability. “Especially with the doctors never, from the outset, being forthcoming and truthful about the circumstances of my brother’s condition, not only is that wrong and unethical, but it took a lot away from our entire family,” she said. “The most important thing to me is that those responsible be held accountable.”

    ProPublica’s revelation of “a facility putting its existence over that of a patient is a scary concept,” said attorney Jonathan Lomurro, who’s representing Andrea Young in this case with co-counsel Christian LoPiano. Besides seeking damages for Darryl Young’s children, “we want to call attention to this so it doesn’t happen again,” Lomurro said.

    The lawsuit further alleges that medical staff at Newark Beth Israel invaded Young’s privacy and violated the Health Insurance Portability and Accountability Act, more commonly known as HIPAA, by sharing details of his case with the media without his permission. “We want people to be whistleblowers and want information out,” but that information should be told to patients and their family members directly, Lomurro said.

    The 2019 CMS investigation determined that Newark Beth Israel’s program placed patients in “immediate jeopardy,” the most serious level of violation, and required the hospital to implement corrective plans. Newark Beth Israel did not agree with all of the regulator’s findings and in a statement at the time said that the CMS team lacked the “evidence, expertise and experience” to assess and diagnose patient outcomes.

    The hospital did carry out the corrective plans and continues to operate a heart transplant program today. The most recent federal data, based on procedures from January 2021 through June 2023, shows that the one year probability of survival for a patient at Newark Beth is lower than the national average. It also shows that the number of graft failures, including deaths, in that time period was higher than the expected number of deaths for the program.

    Andrea Young said she’s struggled with a feeling of emptiness in the years after her brother’s surgery. They were close and called each other daily. “There’s nothing in the world that can bring my brother back, so the only solace I will have is for the ones responsible to be held accountable,” she said. Darryl Young died on Sept 12, 2022, having never woken up after the transplant surgery.

    A separate medical malpractice lawsuit filed in 2020 by the wife of another Newark Beth Israel heart transplant patient who died after receiving an organ infected with a parasitic disease is ongoing. The hospital has denied the allegations in court filing. The state of New Jersey, employer of the pathologists named in the case, settled for $1.7 million this month, according to the plaintiff’s attorney Christian LoPiano. The rest of the case is ongoing.

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  • Unprocessed 10th Anniversary Edition – by Abbie Jay

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    The main premise of this book is cooking…

    • With nutritious whole foods
    • Without salt, oil, sugar (“SOS”)

    It additionally does it without animal products and without gluten, and (per “nutritious whole foods”), and, as the title suggests, avoiding anything that’s more than very minimally processed. Remember, for example, that if something is fermented, then that fermentation is a process, so the food has been processed—just, minimally.

    This is a revised edition, and it’s been adjusted to, for example, strip some of the previous “no salt” low-sodium options (such as tamari with 233mg/tsp sodium, compared to salt’s 2,300mg/tsp sodium).

    You may be wondering: what’s left? Tasty, well-seasoned, plant-based food, that leans towards the “comfort food” culinary niche.

    Enough to sate the author, after her own battles with anorexia and obesity (in that order) and finally, after various hospital trips, getting her diet where it needed to be for the healthy lifestyle that she lives now, while still getting to eat such dishes as “Chef AJ’s Disappearing Lasagna” and peanut butter fudge truffles and 151 more.

    Bottom line: if you want whole-food plant-based comfort-food cooking that’s healthy in general and especially heart-healthy, this book has plenty of that.

    Click here to check out Unprocessed: 10th Anniversary Edition, and… Enjoy!

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  • The Fiber Fueled Cookbook – by Dr. Will Bulsiewicz

    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.

    We’ve previously reviewed Dr. Bulsiewicz’s book “Fiber Fuelled” (which is great), but this one is more than just a cookbook with the previous book in mind. Indeed, this is even a great stand-alone book by itself, since it explains the core principles well enough already, and then adds to it.

    It’s also about a lot more than just “please eat more fiber”, though. It looks at FODMAPs, purine, histamine intolerance, celiac disease, altered gallbladder function, acid reflux, and more.

    He offers a five-part strategy:

    Genesis (what is the etiology of your problem)

    1. Restrict (cut things out to address that first)
    2. Observe (keep a food/symptom diary)
    3. Work things back in (re-add potential triggers one by one, see how it goes)
    4. Train your gut (your microbiome does not exist in a vacuum, and communication is two-way)
    5. Holistic healing (beyond the gut itself, looking at other relevant factors and aiming for synergistic support)

    As for the recipes themselves, there are more than a hundred of them and they are good, so no more “how can I possibly cook [favorite dish] without [removed ingredient]?”

    Bottom line: if you’d like better gut health, this book is a top-tier option for fixing existing complaints, and enjoying plain-sailing henceforth.

    Click here to check out The Fiber Fueled Cookbook; your gut will thank you later!

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  • Coughing/Wheezing After Dinner?

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    The After-Dinner Activities You Don’t Want

    A quick note first: our usual medical/legal disclaimer applies here, and we are not here to diagnose you or treat you; we are not doctors, let alone your doctors. Do see yours if you have any reason to believe there may be cause for concern.

    Coughing and/or wheezing after eating is more common the younger or older someone is. Lest that seem contradictory: it’s a U-shaped bell-curve.

    It can happen at any age and for any of a number of reasons, but there are patterns to the distribution:

    Mostly affects younger people:

    Allergies, asthma

    Young people are less likely to have a body that’s fully adapted to all foods yet, and asthma can be triggered by certain foods (for example sulfites, a common preservative additive):

    Adverse reactions to the sulphite additives

    Foods/drinks that commonly contain sulfites include soft drinks, wines and beers, and dried fruit

    As for the allergies side of things, you probably know the usual list of allergens to watch out for, e.g: dairy, fish, crustaceans, eggs, soy, wheat, nuts.

    However, that’s far from an exhaustive list, so it’s good to see an allergist if you suspect it may be an allergic reaction.

    Affects young and old people equally:

    Again, there’s a dip in the middle where this doesn’t tend to affect younger adults so much, but for young and old people:

    Dysphagia (difficulty swallowing)

    For children, this can be a case of not having fully got used to eating yet if very small, and when growing, can be a case of “this body is constantly changing and that makes things difficult”.

    For older people, this can can come from a variety of reasons, but common culprits include neurological disorders (including stroke and/or dementia), or a change in saliva quality and quantity—a side-effect of many medications:

    Hyposalivation in Elderly Patients

    (particularly useful in the article above is the table of drugs that are associated with this problem, and the various ways they may affect it)

    Managing this may be different depending on what is causing your dysphagia (as it could be anything from antidepressants to cancer), so this is definitely one to see your doctor about. For some pointers, though:

    NHS Inform | Dysphagia (swallowing problems)

    Affects older people more:

    Gastroesophagal reflux disease (GERD)

    This is a kind of acid reflux, but chronic, and often with a slightly different set of symptoms.

    GERD has no known cure once established, but its symptoms can be managed (or avoided in the first place) by:

    And of course, don’t smoke, and ideally don’t drink alcohol.

    You can read more about this (and the different ways it can go from there), here:

    NICE | Gastro-oesophageal reflux disease

    Note: this above page refers to it as “GORD”, because of the British English spelling of “oesophagus” rather than “esophagus”. It’s the exact same organ and condition, just a different spelling.

    Take care!

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  • Plant-Based Alternatives for Meat Recipes

    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.

    It’s Q&A Day at 10almonds!

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

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

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

    So, no question/request too big or small

    ❝How about providing a plant-based alternative when you post meat-based recipes? I appreciate how much you advocate for veggie diets and think offering an alternative with your recipes would support that❞

    Glad you’re enjoying! And yes, we do usually do that. But: pardon, we missed one (the Tuna Steak with Protein Salad) because it’d be more than a simple this-for-that substitution, we didn’t already have an alternative recipe up (as with the salmon recipes such as the Chili Hot-Bedded Salmon and Thai Green Curry Salmon Burgers).

    Our recipes, by the way, will tend towards being vegan, vegetarian, or at least pescatarian. This is for several reasons:

    • Good science suggests the best diet for general purpose good health is one that is mostly plants, with optional moderate amounts of fermented dairy products, fish, and/or eggs.
    • Your writer here (it’s me, hi) has been vegan for many years, transitioning to such via pescatarianism and ovo-lacto vegetarianism, and so the skill of cooking meat is least fresh in my memory, meaning I’d not be confident writing about that, especially as cooking meat has the gravest health consequences for messing it up.

    Note on biases: notwithstanding this writer being vegan, we at 10almonds are committed to reporting the science as it stands with no agenda besides good health. Hence, there will continue to be unbiased information about animal products’ health considerations, positive as well as negative.

    See also: Do We Need Animal Products To Be Healthy?

    …as well as, of course, some animal-based classics from our archives including:

    We Are Such Stuff As Fish Are Made Of & Eggs: All Things In Moderation?

    Finishing with one for the vegans though, you might enjoy:

    Which Plant Milk? We Compare 6 Of The Most Popular

    Some previous articles you might enjoy meanwhile:

    Take care!

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  • Children can be more vulnerable in the heat. Here’s how to protect them this summer

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    Extreme heat is increasingly common in Australia and around the world and besides making us uncomfortable, it can harm our health. For example, exposure to extreme heat can exacerbate existing medical conditions, or cause problems such as heat stroke.

    Due to a combination of physiology and behaviour, children are potentially more vulnerable to severe heat-related illness such as heat stroke or heat exhaustion.

    But these are not the only heat-related health issues children might experience on a very hot day. In a new study, we looked at emergency department (ED) visits and unplanned hospital admissions among children in New South Wales on heatwave days.

    We found a significant increase in children attending hospital compared to milder days – with a range of health issues.

    maxim ibragimov/Shutterstock

    Why are children more vulnerable in the heat?

    Sweating is the main way we lose heat from our bodies and cool down.

    Children have a greater skin surface area to body mass ratio, which can be an advantage for sweating – they can lose more heat through evaporation for a given body mass. But this also means children can lose fluids and electrolytes faster through sweating, theoretically making them more susceptible to dehydration.

    Meanwhile, younger children, particularly babies, can’t sweat as much as older children and adults. This means they can’t cool down as effectively.

    Children in general also tend to engage in more outdoor physical activity, which might see them more exposed to very hot temperatures.

    Further, children may be less in-tune to the signals their body is giving them that they’re overheating, such as excessive sweating or red skin. So they might not stop and cool down when they need to. Young children especially may not recognise the early signs of heat stress or be able to express discomfort.

    A boy drinking from a drink bottle, appears hot and bothered.
    Children may not easily be able to communicate that they’re hot and bothered. christinarosepix/Shutterstock

    Our study

    We wanted to examine children’s exposure to extreme heat stress and the associated risks to their health.

    We measured extreme heat as “heatwave days”, at least two consecutive days with a daily maximum temperature above the 95th percentile for the relevant area on a universal thermal climate index. This ranged from 27°C to 45°C depending on the area.

    We assessed health outcomes by looking at ED visits and unplanned hospital admissions among children aged 0–18 years from NSW between 2000 and 2020. This totalled around 8.2 million ED visits and 1.4 million hospital admissions.

    We found hospital admissions for heat-related illness were 104% more likely on heatwave days compared to non-heatwave days, and ED visits were 78% more likely. Heat-related illness includes a spectrum of disorders from minor conditions such as dehydration to life-threatening conditions such as heat stroke.

    But heat-related illness wasn’t the only condition that increased on heatwave days. There was also an increase in childhood infections, particularly infectious enteritis possibly related to food poisoning (up 6% for ED visits and 17% for hospital admissions), ear infections (up 30% for ED visits and 3% for hospital admissions), and skin and soft tissue infections (up 6% for ED visits and 4% for hospital admissions).

    A boy standing in front of a sprinkler.
    Kids can be more vulnerable in the heat because of their behaviour and physiology. K-FK/Shutterstock

    We know many infectious diseases are highly seasonal. Some, like the flu, peak in winter. But heat and humidity increase the risk of certain infections caused by bacterial, viral and fungal pathogens.

    For example, warmer weather and higher humidity can increase the survival of bacteria, such as Salmonella, on foods, which increases the risk of food poisoning.

    Hot weather can also increase the risk of ear infections. Children may be at greater risk during hot weather because they often swim or play at the beach or pool. Water can stay in the ear after swimming and a moist environment in the ear canal can cause growth of pathogens leading to ear infections.

    Which children are most vulnerable?

    During heatwaves, we found infants aged under one were at increased risk of ED visits and hospital admission for any reason compared to older children. This is not surprising, because babies can’t regulate their body temperature effectively and are reliant on their caregivers to keep them cool.

    Our study also found children from the most disadvantaged areas were more vulnerable to heat-related illness on heatwave days. Although we don’t know exactly why, we hypothesised families from poorer areas might have limited access to air-conditioning and could be more likely to live in hotter neighbourhoods.

    Keeping kids cool: tips for parents

    The highest levels of heat exposure on hot days for young children is usually when they’re taken outside in prams and strollers. To protect their children from direct sunlight, parents often instinctively cover their stroller with a cloth such as a muslin.

    However, a recent study from our group showed this actually increases temperatures inside a stroller to as much as 3–4˚C higher than outside.

    But if the cloth is wet with water, and a small fan is used to circulate the air close to the child, stroller temperatures can be 4–5˚C lower than outside. Wetting the cloth every 15–20 minutes (for example, with a spray bottle) maintains the cooling effect.

    When young children are not in a stroller, and for older children, there are a few things to consider to keep them cool and safe.

    Remember temperatures reported on weather forecasts are measured in the shade, and temperatures in the sun can be up to 15˚C higher. So sticking to the shade as much as possible is important.

    Exercise generates heat inside the body, so activities should be shortened, or rescheduled to cooler times of the day.

    Sunscreen and hats are important when outdoors, but neither are especially effective for keeping cool. Spraying water on the child’s skin – not just the face but arms, legs and even the torso if possible – can help. Wetting their hats is another idea.

    Proper hydration on hot days is also essential. Regular water breaks, including offering water before, during and after activity, is important. Offering foods with high water content such as watermelon and orange can help with hydration too.

    Wen-Qiang He, Research Fellow in Biostatistics and Epidemiology, Faculty of Medicine and Health, University of Sydney; James Smallcombe, Post-doctoral Research Associate, Faculty of Medicine and Health, University of Sydney; Natasha Nassar, Professor of Paediatric and Perinatal Epidemiology and Chair in Translational Childhood Medicine, University of Sydney, and Ollie Jay, Professor of Heat & Health; Director of Heat & Health Research Incubator; Director of Thermal Ergonomics Laboratory, University of Sydney

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

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