Blood-Sugar Balancing Beetroot Cutlets

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These beetroot cutlets are meaty and proteinous and fibrous and even have a healthy collection of fats, making these much better for your heart and blood than an animal-based equivalent.

You will need

  • 1 can kidney beans, drained and rinsed (or 1 cup same, cooked, drained, and rinsed)
  • ½ cup chopped roasted or steamed beetroot, blotted dry
  • ½ cup chopped walnuts (if allergic, substitute with ¼ cup pumpkin seeds)
  • ½ cup cooked (ideally: mixed) grains of your choice (if you need gluten-free, there are plenty of gluten-free grains and pseudocereals)
  • ¼ cup finely chopped onion
  • ¼ bulb garlic, minced or crushed
  • 2 tbsp nutritional yeast
  • 2 tbsp ground flaxseeds
  • 2 tbsp ground chia seeds
  • 2 tsp tomato purée
  • 1 tsp black pepper
  • ½ tsp white miso paste
  • ½ tsp smoked paprika
  • ½ tsp cayenne pepper
  • ¼ tsp MSG or ½ tsp low-sodium salt

Method

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

1) Combine the beetroot, beans, walnuts, grains, and onion in a food processor, and process until a coarse even mixture.

2) Add the remaining ingredients and process to mix thoroughly.

3) Transfer the mixture to a clean work surface and divide into six balls. If the structural integrity is not good (i.e. too soft), add a little more of any or all of these ingredients: chopped walnuts, ground flax, ground chia, nutritional yeast.

4) Press the balls firmly into cutlets, and refrigerate for at least 1 hour, but longer is even better if you have the time. Alternatively, if you’d like to freeze them for later use, then this is the point at which to do that.

5) Preheat the oven to 375℉ / 190℃.

6) Roast the cutlets on a baking tray lined with baking paper, for about 30 minutes, turning over carefully with a spatula halfway through. They should be firm when done; if they’re not, give them a little longer.

7) Serve hot, for example on a bed of greens and with a drizzle of aged balsamic vinegar.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

Take care!

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  • The Mental Health First-Aid That You’ll Hopefully Never Need

    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.

    Take Your Mental Health As Seriously As General Health!

    Sometimes, health and productivity means excelling—sometimes, it means avoiding illness and unproductivity. Both are essential, and today we’re going to tackle some ground-up stuff. If you don’t need it right now, great; we suggest to read it for when and if you do. But how likely is it that you will?

    • One in four of us are affected by serious mental health issues in any given year.
    • One in five of us have suicidal thoughts at some point in our lifetime.
    • One in six of us are affected to at least some extent by the most commonly-reported mental health issues, anxiety and depression, in any given week.

    …and that’s just what’s reported, of course. These stats are from a UK-based source but can be considered indicative generally. Jokes aside, the UK is not a special case and is not measurably worse for people’s mental health than, say, the US or Canada.

    While this is not an inherently cheery topic, we think it’s an important one.

    Depression, which we’re going to focus on today, is very very much a killer to both health and productivity, after all.

    One of the most commonly-used measures of depression is known by the snappy name of “PHQ9”. It stands for “Patient Health Questionnaire Nine”, and you can take it anonymously online for free (without signing up for anything; it’s right there on the page already):

    Take The PHQ9 Test Here! (under 2 minutes, immediate results)

    There’s a chance you took that test and your score was, well, depressing. There’s also a chance you’re doing just peachy, or maybe somewhere in between. PHQ9 scores can fluctuate over time (because they focus on the past two weeks, and also rely on self-reports in the moment), so you might want to bookmark it to test again periodically. It can be interesting to track over time.

    In the event that you’re struggling (or: in case one day you find yourself struggling, or want to be able to support a loved one who is struggling), some top tips that are useful:

    Accept that it’s a medical condition like any other

    Which means some important things:

    • You/they are not lazy or otherwise being a bad person by being depressed
    • You/they will probably get better at some point, especially if help is available
    • You/they cannot, however, “just snap out of it”; illness doesn’t work that way
    • Medication might help (it also might not)

    Do what you can, how you can, when you can

    Everyone knows the advice to exercise as a remedy for depression, and indeed, exercise helps many. Unfortunately, it’s not always that easy.

    Did you ever see the 80s kids’ movie “The Neverending Story”? There’s a scene in which the young hero Atreyu must traverse the “Swamp of Sadness”, and while he has a magical talisman that protects him, his beloved horse Artax is not so lucky; he slows down, and eventually stops still, sinking slowly into the swamp. Atreyu pulls at him and begs him to keep going, but—despite being many times bigger and stronger than Atreyu, the horse just sinks into the swamp, literally drowning in despair.

    See the scene: The Neverending Story movie clip – Artax and the Swamp of Sadness (1984)

    Wow, they really don’t make kids’ movies like they used to, do they?

    But, depression is very much like that, and advice “exercise to feel less depressed!” falls short of actually being helpful, when one is too depressed to do it.

    If you’re in the position of supporting someone who’s depressed, the best tool in your toolbox will be not “here’s why you should do this” (they don’t care; not because they’re an uncaring person by nature, but because they are physiologically impeded from caring about themself at this time), but rather:

    “please do this with me”

    The reason this has a better chance of working is because the depressed person will in all likelihood be unable to care enough to raise and/or maintain an objection, and while they can’t remember why they should care about themself, they’re more likely to remember that they should care about you, and so will go with your want/need more easily than with their own. It’s not a magic bullet, but it’s worth a shot.

    What if I’m the depressed person, though?

    Honestly, the same, if there’s someone around you that you do care about; do what you can to look after you, for them, if that means you can find some extra motivation.

    But I’m all alone… what now?

    Firstly, you don’t have to be alone. There are free services that you can access, for example:

    …which varyingly offer advice, free phone services, webchats, and the like.

    But also, there are ways you can look after yourself a little bit; do the things you’d advise someone else to do, even if you’re sure they won’t work:

    • Take a little walk around the block
    • Put the lights on when you’re not sleeping
    • For that matter, get out of bed when you’re not sleeping. Literally lie on the floor if necessary, but change your location.
    • Change your bedding, or at least your clothes
    • If changing the bedding is too much, change just the pillowcase
    • If changing your clothes is too much, change just one item of clothing
    • Drink some water; it won’t magically cure you, but you’ll be in slightly better order
    • On the topic of water, splash some on your face, if showering/bathing is too much right now
    • Do something creative (that’s not self-harm). You may scoff at the notion of “art therapy” helping, but this is a way to get at least some of the lights on in areas of your brain that are a little dark right now. Worst case scenario is it’ll be a distraction from your problems, so give it a try.
    • Find a connection to community—whatever that means to you—even if you don’t feel you can join it right now. Discover that there are people out there who would welcome you if you were able to go join them. Maybe one day you will!
    • Hiding from the world? That’s probably not healthy, but while you’re hiding, take the time to read those books (write those books, if you’re so inclined), learn that new language, take up chess, take up baking, whatever. If you can find something that means anything to you, go with that for now, ride that wave. Motivation’s hard to come by during depression and you might let many things slide; you might as well get something out of this period if you can.

    If you’re not depressed right now but you know you’re predisposed to such / can slip that way?

    Write yourself instructions now. Copy the above list if you like.

    Most of all: have a “things to do when I don’t feel like doing anything” list.

    If you only take one piece of advice from today’s newsletter, let that one be it!

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  • Sun, Sea, And Sudden Killers To Avoid

    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.

    Stay Safe From Heat Exhaustion & Heatstroke!

    For most of us, summer is upon us now. Which can be lovely… and also bring new, different health risks. Today we’re going to talk about heat exhaustion and heatstroke.

    What’s the difference?

    Heat exhaustion is a milder form of heatstroke, but the former can turn into the latter very quickly if left untreated.

    Symptoms of heat exhaustion include:

    • Headache
    • Nausea
    • Cold sweats
    • Light-headedness

    Symptoms of heatstroke include the above and also:

    • Red/flushed-looking skin
    • High body temperature (104ºF / 40ºC)
    • Disorientation/confusion
    • Accelerated heart rate

    Click here for a handy downloadable infographic you can keep on your phone

    What should we do about it?

    In the case of heatstroke, call 911 or the equivalent emergency number for the country where you are.

    Hopefully we can avoid it getting that far, though:

    Prevention first

    Here are some top tips to avoid heat exhaustion and thus also avoid heatstroke. Many are common sense, but it’s easy to forget things—especially in the moment, on a hot sunny day!

    • Hydrate, hydrate, hydrate
      • (Non-sugary) iced teas, fruit infusions, that sort of thing are more hydrating than water alone
      • Avoid alcohol
        • If you really want to imbibe, rehydrate between each alcoholic drink
    • Time your exercise with the heat in mind
      • In other words, make any exercise session early or late in the day, not during the hottest period
    • Use sunscreen
      • This isn’t just for skin health (though it is important for that); it will also help keep you cooler, as it blocks the UV rays that literally cook your cells
    • Keep your environment cool
      • Shade is good, air conditioning / cooling fans can help.
      • A wide-brimmed hat is portable shade just for you
    • Wear loose, breathable clothing
      • We write about health, not fashion, but: light breathable clothes that cover more of your body are generally better healthwise in this context, than minimal clothes that don’t, if you’re in the sun.
    • Be aware of any medications you’re taking that will increase your sensitivity to heat.
      • This includes medications that are dehydrating, and includes most anti-depressants, many anti-nausea medications, some anti-allergy medications, and more.
      • Check your labels/leaflets, look up your meds online, or ask your pharmacist.

    Treatment

    If prevention fails, treatment is next. Again, in the case of heatstroke, it’s time for an ambulance.

    If symptoms are “only” of heat exhaustion and are more mild, then:

    • Move to a cooler location
    • Rehydrate again
    • Remove clothing that’s confining or too thick
      • What does confining mean? Clothing that’s tight and may interfere with the body’s ability to lose heat.
        • For example, you might want to lose your sports bra, but there is no need to lose a bikini, for instance.
    • Use ice packs or towels soaked in cold water, applied to your body, especially wear circulation is easiest to affect, e.g. forehead, wrists, back of neck, under the arms, or groin.
    • A cool bath or shower, or a dip in the pool may help cool you down, but only do this if there’s someone else around and you’re not too dizzy.
      • This isn’t a good moment to go in the sea, no matter how refreshing it would be. You do not want to avoid heatstroke by drowning instead.

    If full recovery doesn’t occur within a couple of hours, seek medical help.

    Stay safe and have fun!

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  • Can a drug like Ozempic help treat addictions to alcohol, opioids or other substances?

    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.

    Semaglutide (sold as Ozempic, Wegovy and Rybelsus) was initially developed to treat diabetes. It works by stimulating the production of insulin to keep blood sugar levels in check.

    This type of drug is increasingly being prescribed for weight loss, despite the fact it was initially approved for another purpose. Recently, there has been growing interest in another possible use: to treat addiction.

    Anecdotal reports from patients taking semaglutide for weight loss suggest it reduces their appetite and craving for food, but surprisingly, it also may reduce their desire to drink alcohol, smoke cigarettes or take other drugs.

    But does the research evidence back this up?

    Animal studies show positive results

    Semaglutide works on glucagon-like peptide-1 receptors and is known as a “GLP-1 agonist”.

    Animal studies in rodents and monkeys have been overwhelmingly positive. Studies suggest GLP-1 agonists can reduce drug consumption and the rewarding value of drugs, including alcohol, nicotine, cocaine and opioids.

    Out team has reviewed the evidence and found more than 30 different pre-clinical studies have been conducted. The majority show positive results in reducing drug and alcohol consumption or cravings. More than half of these studies focus specifically on alcohol use.

    However, translating research evidence from animal models to people living with addiction is challenging. Although these results are promising, it’s still too early to tell if it will be safe and effective in humans with alcohol use disorder, nicotine addiction or another drug dependence.

    What about research in humans?

    Research findings are mixed in human studies.

    Only one large randomised controlled trial has been conducted so far on alcohol. This study of 127 people found no difference between exenatide (a GLP-1 agonist) and placebo (a sham treatment) in reducing alcohol use or heavy drinking over 26 weeks.

    In fact, everyone in the study reduced their drinking, both people on active medication and in the placebo group.

    However, the authors conducted further analyses to examine changes in drinking in relation to weight. They found there was a reduction in drinking for people who had both alcohol use problems and obesity.

    For people who started at a normal weight (BMI less than 30), despite initial reductions in drinking, they observed a rebound increase in levels of heavy drinking after four weeks of medication, with an overall increase in heavy drinking days relative to those who took the placebo.

    There were no differences between groups for other measures of drinking, such as cravings.

    Man shops for alcohol

    Some studies show a rebound increase in levels of heavy drinking. Deman/Shutterstock

    In another 12-week trial, researchers found the GLP-1 agonist dulaglutide did not help to reduce smoking.

    However, people receiving GLP-1 agonist dulaglutide drank 29% less alcohol than those on the placebo. Over 90% of people in this study also had obesity.

    Smaller studies have looked at GLP-1 agonists short-term for cocaine and opioids, with mixed results.

    There are currently many other clinical studies of GLP-1 agonists and alcohol and other addictive disorders underway.

    While we await findings from bigger studies, it’s difficult to interpret the conflicting results. These differences in treatment response may come from individual differences that affect addiction, including physical and mental health problems.

    Larger studies in broader populations of people will tell us more about whether GLP-1 agonists will work for addiction, and if so, for whom.

    How might these drugs work for addiction?

    The exact way GLP-1 agonists act are not yet well understood, however in addition to reducing consumption (of food or drugs), they also may reduce cravings.

    Animal studies show GLP-1 agonists reduce craving for cocaine and opioids.

    This may involve a key are of the brain reward circuit, the ventral striatum, with experimenters showing if they directly administer GLP-1 agonists into this region, rats show reduced “craving” for oxycodone or cocaine, possibly through reducing drug-induced dopamine release.

    Using human brain imaging, experimenters can elicit craving by showing images (cues) associated with alcohol. The GLP-1 agonist exenatide reduced brain activity in response to an alcohol cue. Researchers saw reduced brain activity in the ventral striatum and septal areas of the brain, which connect to regions that regulate emotion, like the amygdala.

    In studies in humans, it remains unclear whether GLP-1 agonists act directly to reduce cravings for alcohol or other drugs. This needs to be directly assessed in future research, alongside any reductions in use.

    Are these drugs safe to use for addiction?

    Overall, GLP-1 agonists have been shown to be relatively safe in healthy adults, and in people with diabetes or obesity. However side effects do include nausea, digestive troubles and headaches.

    And while some people are OK with losing weight as a side effect, others aren’t. If someone is already underweight, for example, this drug might not be suitable for them.

    In addition, very few studies have been conducted in people with addictive disorders. Yet some side effects may be more of an issue in people with addiction. Recent research, for instance, points to a rare risk of pancreatitis associated with GLP-1 agonists, and people with alcohol use problems already have a higher risk of this disorder.

    Other drugs treatments are currently available

    Although emerging research on GLP-1 agonists for addiction is an exciting development, much more research needs to be done to know the risks and benefits of these GLP-1 agonists for people living with addiction.

    In the meantime, existing effective medications for addiction remain under-prescribed. Only about 3% of Australians with alcohol dependence, for example, are prescribed medication treatments such as like naltrexone, acamprosate or disulfiram. We need to ensure current medication treatments are accessible and health providers know how to prescribe them.

    Continued innovation in addiction treatment is also essential. Our team is leading research towards other individualised and effective medications for alcohol dependence, while others are investigating treatments for nicotine addiction and other drug dependence.

    Read the other articles in The Conversation’s Ozempic series here.

    Shalini Arunogiri, Addiction Psychiatrist, Associate Professor, Monash University; Leigh Walker, , Florey Institute of Neuroscience and Mental Health, and Roberta Anversa, , The University of Melbourne

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

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  • Navigating the health-care system is not easy, but you’re not alone.

    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.

    Hello, dear reader!

    This is my first column for Healthy Debate as a Patient Navigator. This column will be devoted to providing patients with information to help them through their journey with the health-care system and answering your questions.

    Here’s a bit about me: I have been a patient partner at The Ottawa Hospital and Ottawa Hospital Research Institute since 2017, and have joined a variety of governance boards that work on patient and caregiver engagement such as the Patient Advisors Network, the Ontario Health East Region Patient and Family Advisory Council and the Equity in Health Systems Lab.

    My journey as a patient partner started much before 2017 though. When I was a teenager, I was diagnosed with a cholesteatoma, a rare and chronic disease that causes the development of fatty tumors in the middle ear. I have had multiple surgeries to try to fix it but will need regular follow-ups to monitor whether the tumor returns. Because of this, I also live with an invisible disability since I have essentially become functionally deaf in one ear and often rely on a hearing aid when I navigate the world.

    Having undergone three surgeries in my adolescent years, it was my experience undergoing surgery for an acute hand and wrist injury following a jet ski accident as an adult that was the catalyst for my decision to become a patient partner. There was an intriguing contrast between how I was cared for at two different health-care institutions, my age being the deciding factor at which hospital I went to (a children’s hospital or an adult one).

    The most memorable example was how, as a teenager or child, you were never left alone before surgery, and nurses and staff took all the time necessary to comfort me and answer my (and my family’s) questions. I also remember how right before putting me to sleep, the whole staff initiated a surgical pause and introduced themselves and explained to me what their role was during my surgery.

    None of that happened as an adult. I was left in a hallway while the operating theater was prepared, anxious and alone with staff walking by not even batting an eye. My questions felt like an annoyance to the care team; as soon as I was wheeled onto the operating room table, the anesthetist quickly put me to sleep. I didn’t even have the time to see who else was there.

    Now don’t get me wrong: I am incredibly appreciative with the quality of care I received, but it was the everyday interactions with the care teams that I felt could be improved. And so, while I was recovering from that surgery, I looked for a way to help other patients and the hospital improve its care. I discovered the hospital’s patient engagement program, applied, and the rest is history!

    Since then, I have worked on a host of patient-centered policy and research projects and fervently advocate that surgical teams adopt a more compassionate approach with patients before and after surgery.

    I’d be happy to talk a bit more about my journey if you ask, but with that out of the way … Welcome to our first patient navigator column about patient engagement.

    Conceptualizing the continuum of Patient Engagement

    In the context of Canadian health care, patient engagement is a multifaceted concept that involves active collaboration between patients, caregivers, health-care providers and researchers. It involves patients and caregivers as active contributors in decision-making processes, health-care services and medical research. Though the concept is not new, the paradigm shift toward patient engagement in Canada started around 2010.

    I like to conceptualize the different levels of patient engagement as a measure of the strength of the relationship between patients and their interlocutors – whether it’s a healthcare provider, administrator or researcher – charted against the duration of the engagement or the scope of input required from the patient.

    Defining different levels of Patient Engagement

    Following the continuum, let’s begin by defining different levels of patient engagement. Bear in mind that these definitions can vary from one organization to another but are useful in generally labelling the level of patient engagement a project has achieved (or wishes to achieve).

    Patient involvement: If the strength of the relationship between patients and their interlocutors is minimal and not time consuming or too onerous, then perhaps it can be categorized as patient involvement. This applies to many instances of transactional engagement.

    Patient advisory/consulting: Right in the middle of our continuum, patients can find themselves engaging in patient advisory or consulting work, where projects are limited in scope and duration or complexity, and the relationship is not as profound as a partnership.

    Patient partnership: The stronger the relationship is between the patient and their interlocutor, and the longer the engagement activity lasts or how much input the patient is providing, the more this situation can be categorized as patient partnership. It is the inverse of patient involvement.

    Examples of the different levels of Patient Engagement

    Let’s pretend you are accompanying a loved one to an appointment to manage a kidney disease, requiring them to undergo dialysis treatment. We’ll use this scenario to exemplify what label could be used to describe the level of engagement.

    Patient involvement: In our case, if your loved one – or you – fills out a satisfaction or feedback survey about your experience in the waiting room and all that needed to be done was to hand it back to the clerk or care team, then, at a basic level, you could likely label this interaction as a form of patient involvement. It can also involve open consultations around a design of a new look and feel for a hospital, or the understandability of a survey or communications product. Interactions with the care team, administrators or researchers are minimal and often transactional.

    Patient advisory/consulting: If your loved one was asked for more detailed information about survey results over the course of a few meetings, this could represent patient advisory/consulting. This could mean that patients meet with program administrators and care providers and share their insights on how things can be improved. It essentially involves patients providing advice to health-care institutions from the perspective of patients, their family members and caregivers.

    Patient advisors or consultants are often appointed by hospitals or academic institutions to offer insights at multiple stages of health-care delivery and research. They can help pilot an initiative based on that feedback or evaluate whether the new solutions are working. Often patient advisors are engaged in smaller-term individual projects and meet with the project team as regularly as required.

    Patient partnership: Going above and beyond patient advisory, if patients have built a trusting relationship with their care team or administrators, they could feel comfortable enough to partner with them and initiate a project of their own. This could be for a project in which they study a different form of treatment to improve patient-centered outcomes (like the time it takes to feel “normal” following a session); it could be working together to identify and remove barriers for other patients that need to access that type of care. These projects are not fulfilled overnight, but require a collaborative, longstanding and trusting relationship between patients and health-care providers, administrators or researchers. It ensures that patients, regardless of severity or chronicity of their illness, can meaningfully contribute their experiences to aid in improving patient care, or develop or implement policies, pilots or research projects from start to finish.

    It is leveraging that lived and living experience to its full extent and having the patient partner involved as an equal voice in the decision-making process for a project – over many months, usually – that the engagement could be labeled a partnership.

    Last words

    The point of this column will be to answer or explore issues or questions related to patient engagement, health communications or even provide some thoughts on how to handle a particular situation.

    I would be happy to collect your questions and feedback at any time, which will help inform future columns. Just email me at max@le-co.ca or connect with me on social media (Linked In, X / Twitter).

    It’s not easy to navigate our health-care systems, but you are not alone.

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

    Don’t Forget…

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  • How To Escape From A Despairing Mood

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    When we are in a despairing mood, that’s when it can feel hardest to actually implement anything we know about getting out of one. That’s why sometimes, the simplest solutions are the best:

    Imagination Is Key

    Despairing moods occur when it’s hard to envision a better life. Imagination is the power to envision alternatives, such as new jobs, relationships, or lifestyle, but sadness can cloud our ability to imagine solutions like changing careers, moving house, or starting fresh. With enough imagination, most problems can be worked around—and new opportunities can always be found.

    Importantly: we are not bound by our past or present circumstances; we have the freedom and flexibility to choose new paths. That doesn’t mean it’ll always be a walk in the park, but “this too shall pass”.

    You may be thinking: “sometimes the hardship does pass, but can last many years”, and that is true. All the more reason to check if there’s a freer lane you can slip into to speed ahead. Even if there isn’t, the mere act of imagining such lanes is already respite from the hardships—and having envisioned such will make it much easier for you to recognise when opportunities for change do come along.

    To foster imagination, we are advised to expose ourselves to different narratives, preparing ourselves for alternative ways of living. Thus, we can reframe life’s challenges as intellectual puzzles, urging us to rebuild creatively and find new solutions!

    For more on all this, enjoy:

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    Want to learn more?

    You might also like to read:

    Behavioral Activation Against Depression & Anxiety

    Take care!

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  • The Lost Art of Silence – by Sarah Anderson

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    From “A Room Of One’s Own” to “Silent Mondays”, from spiritual retreats to noise-cancelling headphones, this book covers the many benefits of silence—and a couple of downsides too.

    In an age where most things are available at the touch of a button, a little peaceful solitude can come at quite a premium, but what it offers can effect all manner of physical changes, from reduced stress responses to increased neurogenesis (growing new brain cells).

    The tone throughout is a combination of personal and pop-science, and it’s very motivating to find a little more space-between-the-things in life.

    The book is best enjoyed in a quiet room.

    Bottom line: if you get the feeling sometimes that you could rest and recover fully and properly if you could just find the downtime, this book will help you find exactly that.

    Click here to check out the Lost Art of Silence, and find peace and strength in it!

    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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