The Dark Side Of Memory (And How To Make Your Life Better)

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.

How To Stop Revisiting Those Memories

We’ve talked before about putting the brakes on negative thought spirals (and that’s a really useful technique, so if you weren’t with us yet for that one, we do recommend hopping back and reading it!).

We’ve also talked about optimizing memory, to include making moments unforgettable.

But what about the moments we’d rather forget?

First, a quick note: we have no pressing wish or need to re-traumatize any readers, so if you’ve a pressing reason to think your memories you’d rather forget are beyond the scope of a few hundred words “one quick trick” in a newsletter, feel free to skip this section today.

One more quick note: it is generally not considered healthy to repress important memories. Some things are best worked through consciously in therapy with a competent professional.

Today’s technique is more for things in the category of “do you really need to keep remembering that one time you did something embarrassing 20 years ago?”

That said… sometimes, even when it does come to the management of serious PTSD, therapy can (intentionally, reasonably) throw in the towel on processing all of something big, and instead seek to simply look at minimizing its effect on ongoing life. Again, that’s best undertaken with a well-trained professional, however.

For more trivial annoyances, meanwhile…

Two Steps To Forgetting

The first step:

You may remember that memories are tied to the senses, and the more senses are involved, the more easily and fully we remember a thing. To remember something, therefore, we make sure to pay full attention to all the sensory experience of the memory, bringing in all 5 senses if possible.

To forget, the reverse is true. Drain the memory of color, make it black and white, fuzzier, blurrier, smaller, further away, sterile, silent, gone.

You can make a habit of doing this automatically whenever your unwanted memory resurfaces.

The second missing step:

This is the second step, but it’s going to be a missing step. Memories, like paths in a forest, are easier to access the more often we access them. A memory we visit every day will have a well-worn path, easy to follow. A memory we haven’t visited for decades will have an overgrown, sometimes nearly impossible-to-find path.

To labor the metaphor a little: if your memory has literal steps leading to it, we’re going to remove one of the steps now, to make it very difficult to access accidentally. Don’t worry, you can always put the step back later if you want to.

Let’s say you want to forget something that happened once upon a time in a certain workplace. Rather than wait for the memory in question to come up, we’re going to apply the first step that we just learned, to the entire workplace.

So, in this example, you’d make the memory of that workplace drained of color, made black and white, fuzzier, blurrier, smaller, further away, sterile, silent, gone.

Then, you’d make a habit of doing that whenever that workplace nearly comes to mind.

The result? You’re unlikely to accidentally access a memory that occurred in that workplace, if even mentally wandering to the workplace itself causes it to shrivel up and disappear like paper in fire.

Important reminder

The above psychological technique is to psychological trauma what painkillers are to physical pain. It can ease the symptom, while masking the cause. If it’s something serious, we recommend enlisting the help of a professional, rather than “self-medicating” in this fashion.

If it’s just a small annoying thing, though, sometimes it’s easier to just be able to refrain from prodding and poking it daily, forget about it, and enjoy life.

Don’t Forget…

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

Recommended

  • Make Your Negativity Work For You
  • Prostate Health: What You Should Know
    Prostate Health: What You Should Know. If you have a prostate or know someone who does, it’s important to understand common issues like an enlarged prostate and prostate cancer. Learn more here.

Learn to Age Gracefully

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

  • How Your Brain Chooses What To Remember

    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.

    During the day, your brain is simply too busy to encode memories without interfering with normal processing. At night, however…

    The filing system

    The brain decides which memories to keep based on significance, using sharp brain wave ripples as an internal bookmarking system. Everyday memories fade, while important events are tagged in this manner for consolidation during sleep.

    How does it do this? It starts in the hippocampus, which records experiences during wakefulness and replays them repeatedly at high speed during sleep, preparing them for transfer to the neocortex.

    How do we know? Uniform Manifold Approximation & Projection (UMAP) for dimension reduction is a tool that condenses 400-dimensional neural activity data into 3D for visualization. Mice navigating a maze showed hippocampal activity encoding location and learning progression; it also showed neural patterns reflecting maze layout and task mastery.

    What this means in practical terms: you need to get good sleep if you don’t want to lose your memories!

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Boost Your Memory Immediately (Without Supplements)

    Take care!

    Share This Post

  • The Surprising Link Between Type 2 Diabetes & Alzheimer’s

    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 Surprising Link Between Type 2 Diabetes & Alzheimer’s

    This is Dr. Rhonda Patrick. She’s a biomedical scientist with expertise in the areas of aging, cancer, and nutrition. In the past five years she has expanded her research of aging to focus more on Alzheimer’s and Parkinson’s, as she has a genetic predisposition to both.

    What does that genetic predisposition look like? People who (like her) have the APOE-ε4 allele have a twofold increased risk of Alzheimer’s disease—and if you have two copies (i.e., one from each of two parents), the risk can be up to tenfold. Globally, 13.7% of people have at least one copy of this allele.

    So while getting Alzheimer’s or not is not, per se, hereditary… The predisposition to it can be passed on.

    What’s on her mind?

    Dr. Patrick has noted that, while we don’t know for sure the causes of Alzheimer’s disease, and can make educated guesses only from correlations, the majority of current science seems to be focusing on just one: amyloid plaques in the brain.

    This is a worthy area of research, but ignores the fact that there are many potential Alzheimer’s disease mechanisms to explore, including (to count only mainstream scientific ideas):

    • The amyloid hypothesis
    • The tau hypothesis
    • The inflammatory hypothesis
    • The cholinergic hypothesis
    • The cholesterol hypothesis
    • The Reelin hypothesis
    • The large gene instability hypothesis

    …as well as other strongly correlated factors such as glucose hypometabolism, insulin signalling, and oxidative stress.

    If you lost your keys and were looking for them, and knew at least half a dozen places they might be, how often would you check the same place without paying any attention to the others?

    To this end, she notes about those latter-mentioned correlated factors:

    ❝50–80% of people with Alzheimer’s disease have type 2 diabetes; there is definitely something going on❞

    There’s another “smoking gun” for this too, because dysfunction in the blood vessels and capillaries that line the blood-brain barrier seem to be a very early event that is common between all types of dementia (including Alzheimer’s) and between type 2 diabetes and APOE-ε4.

    Research is ongoing, and Dr. Patrick is at the forefront of that. However, there’s a practical take-away here meanwhile…

    What can we do about it?

    Dr. Patrick hypothesizes that if we can reduce the risk of type 2 diabetes, we may reduce the risk of Alzheimer’s with it.

    Obviously, avoiding diabetes if possible is a good thing to do anyway, but if we’re aware of an added risk factor for Alzheimer’s, it becomes yet more important.

    Of course, all the usual advices apply here, including a Mediterranean diet and regular moderate exercise.

    Three other things Dr. Patrick specifically recommends (to reduce both type 2 diabetes risk and to reduce Alzheimer’s risk) include:

    (links are to her blog, with lots of relevant science for each)

    You can also hear more from Dr. Patrick personally, as a guest on Dr. Peter Attia’s podcast recently. She discusses these topics in much greater detail than we have room for in our newsletter:

    Share This Post

  • Mediterranean Air Fryer Cookbook – by Naomi Lane

    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.

    There are Mediterranean Diet cookbooks, and there are air fryer cookbooks. And then there are (a surprisingly large intersection of!) Mediterranean Diet air fryer cookbooks. We wanted to feature one of them in today’s newsletter… And as part of the selection process, looked through quite a stack of them, and honestly, were quite disappointed with many. This one, however, was one of the ones that stood out for its quality of both content and clarity, and after a more thorough reading, we now present it to you:

    Naomi Lane is a professional dietician, chef, recipe developer, and food writer… And it shows, on all counts.

    She covers what the Mediterranean diet is, and she covers far more than this reviewer knew it was even possible to know about the use of an air fryer. That alone would make the book a worthy purchase already.

    The bulk of the book is the promised 200 recipes. They cover assorted dietary requirements (gluten-free, dairy-free, etc) while keeping to the Mediterranean Diet.

    The recipes are super clear, just what you need to know, no reading through a nostalgic storytime first to find things. Also no pictures, which will be a plus for some readers and a minus for others. The recipes also come complete with nutritional information for each meal (including sodium), so you don’t have to do your own calculations!

    Bottom line: this is the Mediterranean Diet air fryer cook book. Get it, thank us later!

    Get your copy of “Mediterranean Air Fryer Cookbook” on Amazon today!

    Share This Post

Related Posts

  • Make Your Negativity Work For You
  • With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

    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 President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”

    Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.

    In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.

    In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.

    “Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.

    “American families should not have their financial lives ruined by medical bills,” Chopra continued.

    The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.

    Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.

    At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.

    But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.

    “The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.

    CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.

    Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.

    “There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”

    The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.

    Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”

    The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.

    The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.

    The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.

    And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.

    A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”

    With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.

    There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.

    Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”

    Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.

    “Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”

    The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    USE OUR CONTENT

    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    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:

  • Glutathione: More Than An Antioxidant

    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.

    Glutathione’s Benefits: The Usual And The Unique

    Glutathione is a powerful antioxidant that does all the things we might reasonably expect an antioxidant to do, plus some beneficial quirks of its own.

    We do make glutathione in our bodies, but we can also get it from our diet, and of course, we can also supplement it.

    What foods is it in?

    It’s in a lot of foods, but some top examples include:

    • turmeric
    • avocado
    • asparagus
    • almonds
    • cruciferous vegetables
    • watermelon
    • garlic

    For a fuller list and discussion, see:

    Glutathione for Food and Health Applications with Emphasis on Extraction, Identification, and Quantification Methods: A Review

    What does it do?

    Let’s start with the obvious; as with most things that are antioxidant, it is also anti-inflammatory. Increasing or decreasing glutathione levels is associated with decreased or increased inflammation, respectively. For example:

    Glutathione S-transferase theta 1 protects against colitis through goblet cell differentiation via interleukin-22

    It being anti-inflammatory also means it can be beneficial in calming autoimmune disorders:

    Glutathione: a key player in autoimmunity

    And to complete the triad of “those three things that generally go together”, yes, this means it also has anticancer potential, but watch out!

    ❝Although in healthy cells [glutathione] is crucial for the removal and detoxification of carcinogens, elevated [glutathione] levels in tumor cells are associated with tumor progression and increased resistance to chemotherapeutic drugs❞

    ~ Dr. Miroslava Cuperlovic-Culf et al.

    Read in full: Role of Glutathione in Cancer: From Mechanisms to Therapies

    So in other words, when it comes to cancer risk management, glutathione is a great preventative, but the opposite of a cure.

    What were those “beneficial quirks of its own”?

    They are mainly twofold, and the first is that it improves insulin sensitivity. There are many studies showing this, but here’s a recent one from earlier this year:

    The Role of Glutathione and Its Precursors in Type 2 Diabetes

    The other main “beneficial quirk of its own” is that it helps prevent and/or reverse non-alcoholic fatty liver disease, as in this study from last year:

    Glutathione: Pharmacological aspects and implications for clinical use in non-alcoholic fatty liver disease

    Because of glutathione’s presence in nuts, fruits, and vegetables, this makes it a great thing to work in tandem with a dietary approach to preventing/reversing NAFLD, by the way:

    How To Unfatty A Fatty Liver

    Anything else?

    It’s being investigated as a potential treatment for Parkinson’s disease symptoms, but the science is young for this one, so there is no definitive recommendation yet in this case. If you’re interested in that, though, do check out the current state of the science at:

    Potential use of glutathione as a treatment for Parkinson’s disease

    Is it safe?

    While there is no 100% blanket statement of safety that can ever be made about anything (even water can kill people, and oxygen ultimately kills everyone that something else doesn’t get first), glutathione has one of the safest general safety profiles possible, with the exception we noted earlier (if you have cancer, it is probably better to skip this one unless an oncologist or similar advises you otherwise).

    As ever, do speak with your doctor/pharmacist to be sure in any case, though!

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    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:

  • Walnuts vs Brazil Nuts – 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 walnuts to Brazil nuts, we picked the walnuts.

    Why?

    Talking macros first, they are about equal in protein, carbs, fats, and fiber; their composition is almost identical in this regard. However, looking a little more closely at the fats, Brazil nuts have more than 2x the saturated fat, while walnuts have nearly 2x the polyunsaturated fat. So, we’ll declare the macros category a moderate win for walnuts.

    The category of vitamins is not balanced; walnuts have more of vitamins A, B2, B3, B5, B6, B9, C, and choline, while Brazil nuts have more of vitamins B1 and E. A clear and easy win for walnuts.

    The category of minerals is interesting, because of one mineral in particular. First let’s mention: walnuts have more iron and manganese, while Brazil nuts have more calcium, copper, magnesium, phosphorus, potassium, and selenium. Taken at face value, this is a clear win for Brazil nuts. However…

    About that selenium… Specifically, it’s more than 391x higher, and a cup of Brazil nuts would give nearly 10,000x the recommended daily amount of selenium. Now, selenium is an essential mineral (needed for thyroid hormone production, for example), and at the RDA it’s good for good health. Your hair will be luscious and shiny. However, go much above that, and selenium toxicity becomes a thing, you may get sick, and it can cause your (luscious and shiny) hair to fall out. For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    There is one last consideration, and this is oxalates; walnuts are moderately high in oxalates (>50mg/100g) while Brazil nuts are very high in oxalates (>500mg/100g). This won’t affect most people at all, but if you have pre-existing kidney problems (including a history of kidney stones), you might want to go easy on oxalate-containing foods.

    For most people, however, walnuts are a very healthy choice, and outshine Brazil nuts in most ways.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    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: