Cleaning Up Your Mental Mess – by Dr. Caroline Leaf

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.

First of all, what mental mess is this? Well, that depends on you, but common items include:

  • Anxiety
  • Depression
  • Stress
  • Trauma

Dr. Caroline Leaf also includes the more nebulous item “toxic thoughts”, but this is mostly a catch-all term.

Given that it says “5 simple scientifically proven steps”, it would be fair if you are wondering:

“Is this going to be just basic CBT stuff?”

And… First, let’s not knock basic CBT stuff. It’s not a panacea, but it’s a great tool for a lot of things. However… Also, no, this book is not about just basic CBT stuff.

In fact, this book’s methods are presented in such a novel way that this reviewer was taken aback by how unlike it was to anything she’d read before.

And, it’s not that the components themselves are new—it’s just that they’re put together differently, in a much more organized comprehensive and systematic way, so that a lot less stuff falls through the cracks (a common problem with standalone psychological tools and techniques).

Bottom line: if you buy one mental health self-help book this year, we recommend that it be this one

Click here to check out Cleaning Up Your Mental Mess, and take a load off your mind!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • The Whole-Body Approach to Osteoporosis – by Keith McCormick
  • The Better Brain – by Dr. Bonnie Kaplan and Dr. Julia Rucklidge
    “The Better Brain” offers valuable dietary advice for brain health, focusing on mental well-being rather than medical treatments. Explore the impact of nutrition on your brain’s health.

Learn to Age Gracefully

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

  • Alzheimer’s Sex Differences May Not Be What They Appear

    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.

    Alzheimer’s Sex Differences May Not Be What They Appear

    Women get Alzheimer’s at nearly twice the rate than men do, and deteriorate more rapidly after onset, too.

    So… Why?

    There are many potential things to look at, but four stand out for quick analysis:

    • Chromosomes: women usually have XX chromosomes, to men’s usual XY. There are outliers to both groups, people with non-standard combinations of chromosomes, but not commonly enough to throw out the stats.
    • Hormones: women usually have high estrogen and low testosterone, compared to men. Again there are outliers and this is a huge oversimplification that doesn’t even look at other sex hormones, but broadly speaking (which sounds vague, but is actually what is represented in epidemiological studies), it will be so.
    • Anatomy: humans have some obvious sexual dimorphism (again, there are outliers, but again, not enough to throw out the stats); this seems least likely to be relevant (Alzheimer’s is probably not stored in the breasts, for examples), though average body composition (per muscle:fat ratio) could admittedly be a factor.
    • Social/lifestyle: once again, #NotAllWomen etc, but broadly speaking, women and men often tend towards different social roles in some ways, and as we know, of course lifestyle can play a part in disease pathogenesis.

    As a quick aside before we continue, if you’re curious about those outliers, then a wiki-walk into the fascinating world of intersex conditions, for example, could start here. But by and large, this won’t affect most people.

    So… Which parts matter?

    Back in 2018, Dr. Maria Teresa Ferretti et al. kicked up some rocks in this regard, looking not just at genes (as much research has focussed on) or amyloid-β (again, well-studied) but also at phenotypes and metabolic and social factors—bearing in mind that all three of those are heavily influenced by hormones. Noting, for example, that (we’ll quote directly here):

    • Men and women with Alzheimer disease (AD) exhibit different cognitive and psychiatric symptoms, and women show faster cognitive decline after diagnosis of mild cognitive impairment (MCI) or AD dementia.
    • Brain atrophy rates and patterns differ along the AD continuum between the sexes; in MCI, brain atrophy is faster in women than in men.
    • The prevalence and effects of cerebrovascular, metabolic and socio-economic risk factors for AD are different between men and women.

    See: Sex differences in Alzheimer disease—the gateway to precision medicine

    So, have scientists controlled for each of those factors?

    Mostly not! But they have found clues, anyway, while noting the limitations of the previous way of conducting studies. For example:

    ❝Women are more likely to develop Alzheimer’s disease and experience faster cognitive decline compared to their male counterparts. These sex differences should be accounted for when designing medications and conducting clinical trials❞

    ~ Dr. Feixiong Cheng

    Read: Research finds sex differences in immune response and metabolism drive Alzheimer’s disease

    Did you spot the clue?

    It was “differences in immune response and metabolism”. These things are both influenced by (not outright regulated by, but strongly influenced by) sex hormones.

    ❝As [hormonal] sex influences both the immune system and metabolic process, our study aimed to identify how all of these individual factors influence one another to contribute to Alzheimer’s disease❞

    ~ Dr. Justin Lathia

    Ignoring for a moment progesterone’s role in metabolism, estrogen is an immunostimulant and testosterone is an immunosuppressant. These thus both also have an effect in inflammation, which yes, includes neuroinflammation.

    But wait a minute, shouldn’t that mean that women are more protected, not less?

    It should! Except… Alzheimer’s is an age-related disease, and in the age-bracket that generally gets Alzheimer’s (again, there are outliers), menopause has been done and dusted for quite a while.

    Which means, and this is critical: post-menopausal women not on HRT are essentially left without the immune boost usually directed by estrogen, while men of the same age will be ticking over with their physiology that (unlike that of the aforementioned women) was already adapted to function with negligible estrogen.

    Specifically:

    ❝The metabolic consequences of estrogen decline during menopause accelerate neuropathology in women❞

    ~ Dr. Rasha Saleh

    Source: Hormone replacement therapy is associated with improved cognition and larger brain volumes in at-risk APOE4 women

    Critical idea to take away from all this:

    Alzheimer’s research is going to be misleading if it doesn’t take into account sex differences, and not just that, but also specifically age-relevant sex differences—because that can flip the narrative. If we don’t take age into account, we could be left thinking estrogen is to blame, when in fact, it appears to be the opposite.

    In the meantime, if you’re a woman of a certain age, you might talk with a doctor about whether HRT could be beneficial for you, if you haven’t already:

    ❝Women at genetic risk for AD (carrying at least one APOE e4 allele) seem to be particularly benefiting from MHT❞

    (MHT = Menopausal Hormone Therapy; also commonly called HRT, which is the umbrella term for Hormone Replacement Therapies in general)

    ~ Dr. Herman Depypere

    Source study: Menopause hormone therapy significantly alters pathophysiological biomarkers of Alzheimer’s disease

    Pop-sci press release version: HRT could ward off Alzheimer’s among at-risk women

    Take care!

    Share This Post

  • 20 Easy Ways To Lose Belly Fat (Things To *Not* Do)

    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.

    Waist circumference (and hip to waist ratio) has been found to be a much better indicator of metabolic health than BMI. So, while at 10almonds we generally advocate for not worrying too much about one’s BMI, there are good reasons why it can be good to trim up specifically the visceral belly fat. But how?

    What not to do…

    Autumn Bates is a nutritionist, and her tips include nutrition and other lifestyle factors; here are some that we agree with:

    For more, including to learn what she has against peanut butter, enjoy her video:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Want to know more?

    Check out our previous main feature:

    Visceral Belly Fat & How To Lose It

    Take care!

    Share This Post

  • Cilantro vs Parsley – Which is Healthier?

    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.

    Our Verdict

    When comparing cilantro to parsley, we picked the parsley.

    Why?

    Notwithstanding that some of our recipes include “cilantro, or if you have the this-tastes-like-soap gene, parsley”, that choice is more for the taste profile than the nutrition profile. Both are good, though, and it is quite close!

    Like many herbs, they’re both full of vitamins and minerals and assorted phytochemicals.

    In the category of vitamins, they’re both very good sources of vitamins A, C, and K, but parsley has more of each (and in vitamin K’s case, 4–5 times more). Parsley also has about twice as much folate. For the other vitamins, they’re mostly quite equal except that cilantro has more vitamin E.

    When it comes to minerals, again they’re both good but again parsley is better on average, with several times more iron, and about twice as much calcium, zinc, and magnesium. Cilantro only wins noticeably for selenium.

    Both have an array of anti-inflammatory phytochemicals, and each boasts antioxidants with anticancer potential.

    Both have mood-improving qualities and have research for their anxiolytic and antidepressant effects—sufficient that these deserve their own main feature sometime.

    For now though, we’ll say: healthwise, these two wonderful herbs are equal on most things, except that parsley has the better micronutrient profile.

    Enjoy!

    Further reading

    You might also enjoy:

    Herbs For (Evidence-Based) Health & Healing

    Take care!

    Share This Post

Related Posts

  • The Whole-Body Approach to Osteoporosis – by Keith McCormick
  • You Are Not Broken – by Dr. Kelly Casperson

    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.

    Many women express “I think I’m broken down there”, and it turns out simply that neither they nor their partners had the right knowledge, that’s all. The good news is: bedroom competence is an entirely learnable skill!

    Dr. Casperson is a urologist, and over the years has expanded her work into all things pelvic, including the relevant use of both systemic and topical hormones (as in, hormones to increase overall blood serum levels of that hormone, like most HRT, and also, creams and lotions to increase levels of a given hormone in one particular place).

    However, this is not 200 pages to say “take hormones”. Rather, she covers many areas of female sexual health and wellbeing, including yes, simply pleasure. From the physiological to the psychological, Dr. Casperson talks the reader through avoiding blame games and “getting out of your head and into your body”.

    Bottom line: if you (or a loved one) are one of the many women who have doubts about being entirely correctly set up down there, then this book is definitely for you.

    Click here to check out You Are Not Broken, and indeed stop “should-ing” all over your sex life!

    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:

  • Is Ant Oil Just “Snake Oil”?

    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 Tested Out “Ant Egg Oil”

    Did you know?! There’s a special protein found only in the eggs of a particular species of ant found in Turkey, that can painlessly and permanently stop (not just slow!) hair regrowth in places you’d rather not have hair.

    Neither did we, and when we heard about it, we did our usual research, and discovered a startling secret.

    …there probably isn’t.

    We decided to dig deeper, and the plot (unlike the hair in question) thickens:

    We could not find any science for or against (or even generally about) the use of ant egg oil to prevent hair regrowth. Not a peep. What we did find though was a cosmetic chemist who did an analysis of the oil as sold, and found its main ingredient appears to be furan-2-carbaldehyde, or Furfural, to its friends.

    Surprise! There’s also no science that we could find about the effect of Furfural (we love the name, though! Fur for all!) on hair, except that it’s bad for rodents (and their hair) if they eat a lot of it. So please don’t eat it. Especially if you’re a mouse.

    And yet, many ostensibly real reviews out in the wild claim it works wonders. So, we took the investigative reporting approach and tried it ourselves.

    That’s right, a plucky member of our team tried it, and she reports:

    ❝ At first glance, it seems like olive oil. There’s something else though, adding a darker colour and a slight bitterness to the smell.

    After waxing, I applied a little every few days. When the hair eventually regrew (and it did), it grew back thinner, and removing the new hairs was a strangely easy experience, like pulling hairs out of soft soap instead of out of skin. It didn’t hurt at all, either.

    I had more of the oil, so I kept going with the treatment, and twelve weeks later there are very few hairs regrowing at all; probably there will be none left soon. Whatever’s in this, be it from ant eggs or wheat bran or something else entirely, it worked for me!❞

    So in short: it remains a mystery for now! If you try it, let us know how it went for you.

    Here’s the “interesting” website that sells it, though you may find it for less on eBay or similar. (Note, we aren’t earning any commissions from these links. We just wanted to make it easier for you to dive deeper).

    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:

  • Antioxidant Matcha Snack Bars

    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.

    The antioxidants in this come not just from the matcha, but also the cacao nibs and chocolate, as well as lots of nutrients from the hazelnuts and cashews. If you’re allergic to nuts, we’ll give you substitutions that will change the nutritional profile (and flavor), but still work perfectly well and be healthy too.

    You will need

    For the base:

    • ⅔ cup roasted hazelnuts (if allergic, substitute dessicated coconut)
    • ⅔ cup chopped dates

    For the main part:

    • 1 cup raw cashews (if allergic, substitute raw coconut, chopped)
    • ½ cup almond milk (or your preferred milk of any kind)
    • ½ cup cacao nibs
    • 2 tbsp lime juice
    • 1 tbsp matcha powder
    • 1 tbsp maple syrup (omit if you don’t care for sweetness)

    For the topping (optional):

    • 2oz dark chocolate, melted (and if you like, tempered—but this isn’t necessary; it’ll just make it glossier if you do)
    • Spare cacao nibs, chopped nuts, or anything else you might want on there

    Method

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

    1) Blend the base ingredients in a food processor until it has a coarse sticky texture, but isn’t yet a paste or dough.

    2) Line a cake pan with baking paper and spread the base mix on the base; press it down to compact it a little and ensure it is flat. If there’s room, put this in the freezer while you do the next bit. If not, the fridge will suffice.

    3) Blend the main part ingredients apart from the cacao nibs, until smooth. Stir in the cacao nibs with a spoon.

    4) Spread the main part evenly over the base, and allow everything you’ve built (in this recipe, not in life in general) to chill in the fridge for at least 4 hours.

    5) Cut it into blocks of the size and shape you want to eat them, and (if adding the optional topping) separate the blocks slightly from each other, before drizzling with the chocolate topping. Put it back in the fridge to cool this too; an hour should be sufficient.

    6) Serve!

    Enjoy!

    Want to learn more?

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

    Take care!

    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: