Brain Power – by Michael Gelb & Kelly Howell

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What’s most important when it comes to brain health? Is it the right diet? Supplements? Brain-training? Attitude? Sleep? Physical exercise? Social connections? Something else?

This book covers a lot of bases, including all of the above and more. The authors are not scientists by training and this is not a book of science, so much as a book of aggregated science-based advice from other sources. The authors did consult with many scientists, and their input is shown throughout.

In the category of criticism, nothing here goes very deeply into the science, and there’s also nothing you wouldn’t find we’ve previously written about in a 10almonds article somewhere. But all the same, it’s good to have a wide variety of brain-healthy advices all in one place.

Bottom line: if you’re looking for a one-stop-shop “look after your brain as you age” guide, then this is a good one.

Click here to check out Brain Power, and improve your mind as you age!

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  • Shame and blame can create barriers to vaccination

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    Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.

    Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.

    Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake. 

    Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.

    Here’s what Brown said.

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?

    Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.

    You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense. 

    With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19. 

    And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function. 

    So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know. 

    For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this]. 

    It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.

    People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed. 

    PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?

    S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV

    But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak. 

    So, what our team learned is that sometimes you have to change the message to get people what they need. 

    We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both. 

    Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.

    PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?

    S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”

    People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here. 

    So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people. 

    When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say. 

    And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Feta or Parmesan – Which is Healthier?

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    Our Verdict

    When comparing feta to parmesan, we picked the parmesan.

    Why?

    It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

    In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

    Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

    Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

    On balance, we say parmesan wins the day.

    Want to learn more?

    You might like to read:

    Feta Cheese vs Mozzarella – Which is Healthier?

    Take care!

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  • Radical CBT

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    Radical Acceptance!

    A common criticism of Cognitive Behavioral Therapy (CBT) is that much of it hinges on the following process:

    • You are having bad feelings
    • Which were caused by negative automatic thoughts
    • Which can be taken apart logically
    • Thus diffusing the feelings
    • And then feeling better

    For example:

    • I feel like I’m an unwanted burden to my friend
    • Because he canceled on me today
    • But a reasonable explanation is that he indeed accidentally double-booked himself and the other thing wasn’t re-arrangeable
    • My friend is trusting me to be an understanding friend myself, and greatly values my friendship
    • I feel better and look forward to our next time together

    But what if the negative automatic thoughts are, upon examination, reasonable?

    Does CBT argue that we should just “keep the faith” and go on looking at a cruel indifferent world through rose-tinted spectacles?

    Nope, there’s a back-up tool.

    This is more talked-about in Dialectic Behavior Therapy (DBT), and is called radical acceptance:

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

    Radical acceptance here means accepting the root of things as true, and taking the next step from there. It follows a bad conclusion with “alright, and now what?”

    “But all evidence points to the fact that my friend has been avoiding me for months; I really can’t ignore it or explain it away any longer”


    “Alright. Now what?”

    • Maybe there’s something troubling your friend that you don’t know about (have you asked?)
    • Maybe that something is nothing to do with you (or maybe it really is about you!)
    • Maybe there’s a way you and he can address it together (how important is it to you?)
    • Maybe it’s just time to draw a line under it and move on (with or without him)

    Whatever the circumstances, there’s always a way to move forwards.

    Feelings are messengers, and once you’ve received and processed the message, the only reason to keep feeling the same thing, is if you want to.

    Note that this is true even when you know with 100% certainty that the Bad Thing™ is real and exactly as-imagined. It’s still possible for you to accept, for example:

    “Alright, so this person really truly hates me. Damn, that sucks; I think I’ve been nothing but nice to them. Oh well. Shit happens.”

    Feel all the feelings you need to about it, and then decide for yourself where you want to go from there.

    Get: 25 CBT Worksheets To Help You Find Solutions To A Wide Variety of Problems

    Recognizing Emotions

    We talked in a previous edition of 10almonds’ Psychology Sunday about how an important part of dealing with difficult emotions is recognizing them as something that you experience, rather than something that’s intrinsically “you”.

    But… How?

    One trick is to just mentally (or out loud, if your current environment allows for such) greet them when you notice them:

    • Hello again, Depression
    • Oh, hi there Anxiety, it’s you
    • Nice of you to join us, Anger

    Not only does this help recognize and delineate the emotion, but also, it de-tooths it and recognizes it for what it is—something that doesn’t actually mean you any harm, but that does need handling.

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  • Tiramisu Crunch Bites

    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 coffee, it’s creamy, it’s nutty, it’s chocolatey, what’s not to love? It has all the well-loved flavors of tiramisu, but this recipe is a simple one, and it’s essentially stuffed dates in a way you’ve never had them before. They’re delectable, decadent, and decidedly good for your health. These things are little nutrient-bombs that’ll keep you reaching for more.

    You will need

    • Coffee (we will discuss this)
    • 150g (5.5oz) mascarpone (if vegan or lactose-intolerant, can be substituted with vegan varieties, or at a pinch, pressed silken tofu)
    • 500g (1lb) dates (Medjool are ideal)
    • Twice as many almonds as you have dates
    • 50g (2oz) dark chocolate (the darkest, bitterest, you can find)
    • Edible flower petals if you can source them (some shops sell dried rose petals for this purpose)

    Method

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

    1) Take the mascarpone and whisk (or blend) it with the coffee. What kind of coffee, you ask? Many will use instant coffee (1tbsp granules mixed with enough boiling water to dissolve it), and that is actually healthiest (counterintuitive but true) but if you care for flavor over health, and have the means to make espresso, make it ristretto (so, stop it halfway through filling up an espresso cup), let it cool, and use that. Absolute bonus for flavor (not for health): if you have the means to make Turkish coffee, use an equivalent amount of that (again, cooled).

    You will now have coffee-flavoured mascarpone. It’s great for your gut and full of antioxidant polyphenols. Set it aside for the moment.

    2) Take the dark chocolate and melt it. Please don’t microwave it or try to do it in a pan directly over the hob; instead, you will need to use a Bain-Marie. If you don’t have one made-for-purpose, you can place a metal or heatproof glass bowl in a saucepan, with something to stop it from touching the floor of the pan. Then boil water in the pan (without letting the water get into the bowl), and melt the chocolate in the bowl—this will allow you to melt it evenly without burning the chocolate.

    You will now have melted dark chocolate. It has its own set of polyphenols, and is great for everything from the brain to the gut microbiome.

    3) Cut the dates lengthways on one side and remove the stone. Stuff them carefully with the coffee-flavored mascarpone (you can use a teaspoon, or use a piping kit if you have one). Add a couple of almonds to each one. Place them all on a big plate, and drizzle the melted chocolate over them. Add the petals if you have them.

    The dates and almonds deliver extra vitamins and minerals in abundance (not to mention, lots of fiber), and also are an amazing combination even just by themselves. With the mascarpone and chocolate added, this winning on new levels. We’re not done yet, though…

    4) Chill them in the fridge for about 30 minutes.

    Serve!

    Learn more

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

    Enjoy!

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  • Hello Sleep – by Dr. Jade Wu

    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 reviewed other sleep books before, so what makes this one stand out?

    Mostly, it’s because this one takes quite a different approach.

    While still giving a nod to the sensible advice you’ve already read in many places (including here at 10almonds), Dr. Wu looks to help the reader avoid falling into the trap (or: help the reader get out of the trap, if already there) of focussing so much on getting better sleep that it becomes an all-consuming stressor that takes up much of the day thinking about it, and guess what, much of the night too, because you’re busy working out how sleep-deprived you’re going to be tomorrow.

    Instead, Dr. Wu recommends to work with your body rather than against it, worry less, and ultimately sleep better. Of course, the “how” of this is what makes most of the book.

    She does also give chapters on things that may be different for you, based on such things as hormones, age, or medical conditions.

    The writing style is pop-science but with frequent references to scientific papers as appropriate, making good science very accessible.

    Bottom line: if you’ve tried everything else and/but good sleep still eludes you, this book will help you to end the battle and make friends with your sleep (a metaphor the author uses throughout the book, by the way).

    Click here to check out Hello Sleep, and indeed get better sleep!

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  • The Seven-Day Sleep Prescription – by Dr. Aric Prather

    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 probably already know about sleep hygiene. So, what does this book have to offer?

    Dr. Aric Prather offers seven days’ worth of adjustments, practices to take up, from when you get up in the morning to when you lay your head down at night.

    Some you’ll surely be familiar with, like avoiding blue light and social media at night.

    Others, you might not be familiar with, like scheduling 15 minutes for worrying in the daytime. The rationale for this one is that when you find yourself inclined to worry at a time that will keep you awake, you’ll know that you can put off such thoughts to your scheduled “worrying time”. That they’ll be addressed then, and that you can thus sleep soundly meanwhile.

    Where the book really comes into its own is in such things as discussing how to not just manage sleep debt, but how to actually use it in your favour.

    Nor does Dr. Prather shy away from the truths of our world… That the world these days is not built for us to sleep well. That there are so many other priorities; to get our work done, to succeed and achieve, to pay bills, to support our kids and partners. That so many of these things make plenty of sense in the moment, but catch up with us eventually.

    Bottom line: what this book aims to give is a genuinely sustainable approach to sleeping—controlling what we can, and working with what we can’t. If you’d like to have a better relationship with sleep, this book is an excellent choice.

    Click here to check out the Seven-Day Sleep Prescription, and improve yours!

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