Be Your Future Self Now – by Dr. Benjamin Hardy

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Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?

“Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…

The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.

Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:

Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.

Radical acceptance of the inevitability of change is the first step to taking control of that change.

That’s just one example, but there are many, and this is a book review not a book summary!

In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.

Click here to get your copy of “Be Your Future Self Now” from Amazon!

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  • Why it’s a bad idea to mix alcohol with some medications

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    Anyone who has drunk alcohol will be familiar with how easily it can lower your social inhibitions and let you do things you wouldn’t normally do.

    But you may not be aware that mixing certain medicines with alcohol can increase the effects and put you at risk.

    When you mix alcohol with medicines, whether prescription or over-the-counter, the medicines can increase the effects of the alcohol or the alcohol can increase the side-effects of the drug. Sometimes it can also result in all new side-effects.

    How alcohol and medicines interact

    The chemicals in your brain maintain a delicate balance between excitation and inhibition. Too much excitation can lead to convulsions. Too much inhibition and you will experience effects like sedation and depression.

    Alcohol works by increasing the amount of inhibition in the brain. You might recognise this as a sense of relaxation and a lowering of social inhibitions when you’ve had a couple of alcoholic drinks.

    With even more alcohol, you will notice you can’t coordinate your muscles as well, you might slur your speech, become dizzy, forget things that have happened, and even fall asleep.

    Woman collects beer bottles
    Alcohol can affect the way a medicine works.
    Jonathan Kemper/Unsplash

    Medications can interact with alcohol to produce different or increased effects. Alcohol can interfere with the way a medicine works in the body, or it can interfere with the way a medicine is absorbed from the stomach. If your medicine has similar side-effects as being drunk, those effects can be compounded.

    Not all the side-effects need to be alcohol-like. Mixing alcohol with the ADHD medicine ritalin, for example, can increase the drug’s effect on the heart, increasing your heart rate and the risk of a heart attack.

    Combining alcohol with ibuprofen can lead to a higher risk of stomach upsets and stomach bleeds.

    Alcohol can increase the break-down of certain medicines, such as opioids, cannabis, seizures, and even ritalin. This can make the medicine less effective. Alcohol can also alter the pathway of how a medicine is broken down, potentially creating toxic chemicals that can cause serious liver complications. This is a particular problem with paracetamol.

    At its worst, the consequences of mixing alcohol and medicines can be fatal. Combining a medicine that acts on the brain with alcohol may make driving a car or operating heavy machinery difficult and lead to a serious accident.

    Who is at most risk?

    The effects of mixing alcohol and medicine are not the same for everyone. Those most at risk of an interaction are older people, women and people with a smaller body size.

    Older people do not break down medicines as quickly as younger people, and are often on more than one medication.

    Older people also are more sensitive to the effects of medications acting on the brain and will experience more side-effects, such as dizziness and falls.

    Woman sips red wine
    Smaller and older people are often more affected.
    Alfonso Scarpa/Unsplash

    Women and people with smaller body size tend to have a higher blood alcohol concentration when they consume the same amount of alcohol as someone larger. This is because there is less water in their bodies that can mix with the alcohol.

    What drugs can’t you mix with alcohol?

    You’ll know if you can’t take alcohol because there will be a prominent warning on the box. Your pharmacist should also counsel you on your medicine when you pick up your script.

    The most common alcohol-interacting prescription medicines are benzodiazepines (for anxiety, insomnia, or seizures), opioids for pain, antidepressants, antipsychotics, and some antibiotics, like metronidazole and tinidazole.

    Medicines will carry a warning if you shouldn’t take them with alcohol.
    Nial Wheate

    It’s not just prescription medicines that shouldn’t be mixed with alcohol. Some over-the-counter medicines that you shouldn’t combine with alcohol include medicines for sleeping, travel sickness, cold and flu, allergy, and pain.

    Next time you pick up a medicine from your pharmacist or buy one from the local supermarket, check the packaging and ask for advice about whether you can consume alcohol while taking it.

    If you do want to drink alcohol while being on medication, discuss it with your doctor or pharmacist first.The Conversation

    Nial Wheate, Associate Professor of the School of Pharmacy, University of Sydney; Jasmine Lee, Pharmacist and PhD Candidate, University of Sydney; Kellie Charles, Associate Professor in Pharmacology, University of Sydney, and Tina Hinton, Associate Professor of Pharmacology, University of Sydney

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

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  • 9 Reasons To Avoid Mobility Training

    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.

    Why might someone not want to do mobility training? Here are some important reasons:

    Make an informed choice

    Here’s Liv’s hit-list of reasons to skip mobility training:

    • Poor Circulation: Avoid mobility training if you don’t want to improve or maintain good blood circulation, which aids muscle recovery and reduces soreness.
    • Low Energy Levels: Mobility training increases oxygen flow to the brain and muscles, boosting energy. Skip it if you prefer feeling sluggish!
    • Digestive Health: Stretches that rotate the torso aid digestion and relieve bloating. Definitely best to avoid it if you’re uninterested in improving digestive health.
    • Joint Health: Mobility work stimulates synovial fluid production, reducing joint friction and promoting longevity. You can skip it if you don’t care about comfortable movement.
    • Sleep Quality: Gentle stretching triggers relaxation, aiding restful sleep. Avoid it if you enjoy restless nights!
    • Pain Tolerance: Stretching trains the nervous system to handle discomfort better. Skip it if you prefer suffering 🙂
    • Headache Reduction: Mobility work relieves tension in the neck and shoulders, reducing the occurrence and severity of headaches. No need to do it if you’re fine with frequent headaches.
    • Immune System Support: Mobility training boosts lymphatic circulation, aiding the immune system. Avoid it if you prefer your immune system to get exciting in a bad way.
    • Stress Reduction: Mobility exercises release endorphins and lower cortisol levels, reducing stress. So, it is certainly best to skip it if you prefer feeling stressed and enjoy the many harmful symptoms of high cortisol levels!

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Mobility As Though A Sporting Pursuit: Train For The Event Of Your Life!

    Take care!

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  • Get Ahead (Healthwise) This Winter

    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.

    Tomorrow will be December the first.

    A month later, it’ll be January the first, and very many people will be quite briefly making a concerted effort to get healthier.

    So, let’s get a head start, so that we can hit January already in great health!

    December’s traps to plan around

    In North America at least, common calendar-specific health problems associated with December are:

    • Infectious diseases (seasonal flu and similar unpleasantries)
    • Inactivity (seasonal weather)
    • Slower metabolism (seasonal eating and drinking, plus seasonal weather)
    • Alcohol (seasonal drinking)
    • Stress (seasonal burdens)

    So, let’s plan around those!

    But first, sleep

    Nothing will go well if we are not well-rested. There are six dimensions of sleep, but the ones that matter the most are regularity and duration, so plan for those and the rest should fall into place:

    Calculate (And Enjoy) The Perfect Night’s Sleep

    Skip those viruses

    If you’re doing the rest of what we advise, your immune system will probably be in good shape, unless you have some chronic disease that means you are immunocompromised, in which case the next things will be extra important:

    • Avoid enclosed spaces with lots of people where possible
    • Ventilation is your friend (as is air filtration)
    • Masks don’t protect against everything, but they do protect against a lot
    • Wash your hands more often than you think is necessary (invest in luxurious soap, to make it a more pleasant experience, then you’re more likely to do it often!)
    • Breathe through your nose, not your mouth (nostril hairs attract floating particles by static charge, and then dispose of intruders via mucus)

    See also: The Pathogens That Came In From The Cold

    Plan your movement

    But, realistically. Let’s face it, unless you already have such a habit, you’re not going to be hitting the gym at 6am every day, or be out pounding pavement.

    The weather often makes us more reluctant to exercise, so if that sound like you, plan something low-key but sustainable that will set you in good stead ready for the new year. Here are two approaches; you can do both if you like, but picking at least one is a good idea:

    1. Commit to just a few minutes of high-intensity exercise each day. If you don’t have equipment, then bodyweight squats are a great option.
    2. Commit to gentle exercises each day—pick some stretches and mobility drills you like, and focus on getting supple for the new year.

    See also: How To Keep On Keeping On, When Motivation Isn’t High ← this isn’t a motivational pep talk; it’s tricks and hacks to make life easier while still getting good results!

    Fuel in the tank

    It’s fine if you eat more in winter. We even evolved to put on a few pounds around this time of year. However, to avoid sabotaging your health, it’s good to do things mindfully. Pick one main dietary consideration to focus on, for example “anti-inflammatory” or “antidiabetic” or “nutrient-dense”.

    Those focused ways of eating will, by the way, have a huge amount of overlap. But by picking one specific factor to focus on, it simplifies food choices at a time of year when supermarkets are deliberately overwhelming us with choices.

    If you’re having a hard time picking just one thing to focus on, then we recommend:

    What Matters Most For Your Heart?

    About that festive spirit…

    Alcohol consumption goes up around this time of year, partly for social reasons, partly for “it’s cold and the marketing says alcohol warms us up” reasons, and partly for stress-related reasons. We’re sure you know it sabotages your health, so choose your path:

    How To Reduce Or Quit Alcohol, or

    How To Reduce The Harm Of Festive Drinking (Without Abstaining)

    Relax and unwind, often

    There’s a lot going on in December: consumerism is running high, everyone wants to sell you something, finances can be stressful, social/familial obligations can be challenging sometimes too, and Seasonal Affective Disorder is at its worst.

    Make sure to regularly take some time out to take care of yourself, and make sure you’re doing the things you want to do or really have to do, not just things you feel you’re expected to do.

    Different people can have very different challenges at this time of year, so it’s hard to give a “one size fits all” solution here (and we don’t have the room to cover every possible thing today). You know your life best, so think what you’re most likely to want/need for you this month, and make sure you get it.

    At the very least, most of us will benefit from taking a few minutes to consciously relax, and often, so something that is almost always a good idea for that is:

    No-Frills, Evidence Based Mindfulness

    …but if you’re feeling in a more playful mood, consider:

    Meditation Games You’ll Actually Enjoy!

    Take care!

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Related Posts

  • Food and Nutrition – by Dr. P.K. Newby
  • Laziness Does Not Exist – by Dr. Devon Price

    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.

    Some cultures prize productivity as an ideal above most other things, and it’s certainly so in the US. Not only is this not great for mental health in general, but also—as Dr. Price explains—it’s based on a lie.

    Generally speaking, when a person appears lazy there is something stopping them/you from doing better, and it’s not some mystical unseen force of laziness, not a set character trait, not a moral failing. Rather, the root cause may be physical, psychological, socioeconomic, or something else entirely.

    Those causes can in some cases be overcome (for example, a little CBT can often set aside perfectionist anxiety that results in procrastination), and in some cases they can’t, at least on an individual level (disabilities often stubbornly remain disabling, and societal problems require societal solutions).

    This matters for our mental health in areas well beyond the labor marketplace, of course, and these ideas extend to personal projects and even personal relationships. Whatever it is, if it’s leaving you exhausted, then probably something needs to be changed (even if the something is just “expectations”).

    The book does offer practical solutions to all manner of such situations, improving what can be improved, making easier what can be made easier, and accepting what just needs to be accepted.

    The style of this book is casual yet insightful and deep, easy-reading yet with all the acumen of an accomplished social psychologist.

    Bottom line: if life leaves you exhausted, this book can be the antidote and cure

    Click here to check out Laziness Does Not Exist, and break free!

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  • 10 Simple Japanese Habits For Healthier & Longer Life

    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.

    You don’t have to be Japanese or live in Okinawa to enjoy the benefits of healthy longevity. A lot of it comes down to simple habits:

    Easy to implement

    We’ll not keep the 10 habits a mystery; they are:

    1. Start the day with hot water: drinking hot water in the morning helps with hydration, warming the body, and aiding digestion.
    2. Enjoy a hearty breakfast: Japanese breakfasts are traditionally filling, nutritious, and help promote energy and longevity. Typical components include rice, miso soup, fish, and pickles.
    3. Take balanced meals: Japanese education emphasizes nutrition from a young age, promoting balanced meals with proteins, fiber, and vitamins & minerals.
    4. Enjoy fermented foods: fermented foods, such as nattō and soy-based condiments, support digestion, heart health, and the immune system.
    5. Drink green tea and matcha: both are rich in health benefits; preparing matcha mindfully adds a peaceful ritual to daily life too.
    6. Keep the “80% full” rule: “hara hachi bu” encourages eating until 80% full, which can improve longevity and, of course, prevent overeating.
    7. Use multiple small dishes: small servings and a variety of dishes help prevent overeating and ensure a diverse intake of nutrients.
    8. Gratitude before and after meals: saying “itadakimasu” and “gochisousama” promotes mindful eating, and afterwards, good digestion. Speaking Japanese is of course not the key factor here, but rather, do give yourself a moment of reflection before and after meals.
    9. Use vinegar in cooking: vinegar, often used in sushi rice and sauces like ponzu, adds flavor and offers health benefits, mostly pertaining to blood sugar balance.
    10. Eat slowly: Eating at a slower pace will improve digestion, and can enhance satiety and prevent accidentally overeating.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Get More Out Of What’s On Your Plate

    Take care!

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  • Beat Food Addictions!

    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.

    When It’s More Than “Just” Cravings

    This is Dr. Nicole Avena. She’s a research neuroscientist who also teaches at Mount Sinai School of Medicine, as well as at Princeton. She’s done a lot of groundbreaking research in the field of nutrition, diet, and addition, with a special focus on women’s health and sugar intake specifically.

    What does she want us to know?

    Firstly, that food addictions are real addictions.

    We know it can sound silly, like the famous line from Mad Max:

    ❝Do not, my friends, become addicted to water. It will take hold of you and you will resent its absence!❞

    ~ “Immortan Joe”

    As an aside, it is actually possible to become addicted to water; if one drinks it excessively (we are talking gallons every day) it does change the structure of the brain (no surprise; the brain is not supposed to have that much water!) causing structural damage that then results in dependency, and headaches upon withdrawal. It’s called psychogenic polydipsia:

    Primary polydipsia: Update

    But back onto today’s more specific topic, and by a different mechanism of addiction…

    Food addictions are dopaminergic addictions (as is cocaine)

    If you are addicted to a certain food (often sugar, but other refined carbs such as potato products, and also especially refined flour products, are also potential addictive substances), then when you think about the food in question, your brain lights up with more dopamine than it should, and you are strongly motivated to seek and consume the substance in question.

    Remember, dopamine functions by expectation, not by result. So until your brain’s dopamine-gremlin is sated, it will keep flooding you with motivational dopamine; that’s why the first bite tastes best, then you wolf down the rest before your brain can change its mind, and afterwards you may be left thinking/feeling “was that worth it?”.

    Much like with other addictions (especially alcohol), shame and regret often feature strongly afterwards, even accompanied by notions of “never again”.

    But, binge-eating is as difficult to escape as binge-drinking.

    You can break free, but you will probably have to take it seriously

    Dr. Avena recommends treating a food addiction like any other addiction, which means:

    1. Know why you want to quit (make a list of the reasons, and this will help you stay on track later!)
    2. Make a conscious decision to genuinely quit
    3. Learn about the nature of the specific addiction (know thy enemy!)
    4. Choose a strategy (e.g. wean off vs cold turkey, and decide what replacements, if any, you will use)
    5. Get support (especially from those around you, and/but the support of others facing, or who have successfully faced, the same challenge is very helpful too)
    6. Keep track of your success (build and maintain a streak!)
    7. Lean into how you will better enjoy life without addiction to the substance (it never really made you happy anyway, so enjoy your newfound freedom and good health!)

    Want more from Dr. Avena?

    You can check out her column at Psychology Today here:

    Psychology Today | Food Junkie ← it has a lot of posts about sugar addiction in particular, and gives a lot of information and practical advice

    You can also read her book, which could be a great help if you are thinking of quitting a sugar addiction:

    Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction

    Enjoy!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: