DBT Made Simple – by Sheri van Dijk

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This book offers very clear explanations of DBT. In fact, a more fitting title might have been “DBT made clear”, because it does it without oversimplification.

This is a way in which van Dijk’s work stands out from that of many writers on the subject! Many authors oversimplify, to the point that a reader may wonder “is that all it is?” when, in reality, there’s rather more to it.

This work is, therefore, refreshingly comprehensive, without sacrificing clarity.

Van Dijk also takes us through the four pillars of DBT:

  1. Mindfulness
  2. Distress tolerance
  3. Emotional regulation
  4. Interpersonal effectiveness

Each of these can help an individual alone; together, they produce a composite effect with a synergy that makes each more effective. Hence, pillars.

On the topic of “an individual”, you may be wondering “is this book for therapists or the general public?” and the answer is yes, yes it is.

That is to say: it’s written with the assumption that the reader wants to learn DBT in order to practice it as a therapist… and/but is written in such a fashion that it’s very easy to apply the skills to oneself, too. As it’s an introductory guide—a comprehensive one, but without assuming prior knowledge—it’s a perfect resource for anyone to get a good grounding in the subject.

Bottom line: if you’ve been hearing about DBT (possibly from us!) and wondering where you might start, this book is an excellent place to begin.

Click here to check out DBT Made Simple, and start making many parts of life easier!

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  • Women’s Strength Training Anatomy – by Frédéric Delavier

    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.

    Fitness guides for women tend to differ from fitness guides for men, in the wrong ways:

    “Do some squats and jumping jacks, and here’s a exercise for your abs; you too can look like our model here”

    In those other books we are left wonder: where’s the underlying information? Where are the explanations that aren’t condescending? Where, dare we ask, is the understanding that a woman might ever lift something heavier than a baby?

    Delavier, in contrast, delivers. With 130 pages of detailed anatomical diagrams for all kinds of exercises to genuinely craft your body the way you want it for you. Bigger here, smaller there, functional strength, you decide.

    And rest assured: no, you won’t end up looking like Arnold Schwarzenegger unless you not only eat like him, but also have his genes (and possibly his, uh, “supplement” regime).

    What you will get though, is a deep understanding of how to tailor your exercise routine to actually deliver the personalized and specific results that you want.

    Pick Up Today’s Book on Amazon!

    Not looking for a feminine figure? You may like the same author’s book for men:

    Check out Strength Training Anatomy (for men) here!

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  • Hearing loss is twice as common in Australia’s lowest income groups, our research shows

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    Around one in six Australians has some form of hearing loss, ranging from mild to complete hearing loss. That figure is expected to grow to one in four by 2050, due in a large part to the country’s ageing population.

    Hearing loss affects communication and social engagement and limits educational and employment opportunities. Effective treatment for hearing loss is available in the form of communication training (for example, lipreading and auditory training), hearing aids and other devices.

    But the uptake of treatment is low. In Australia, publicly subsidised hearing care is available predominantly only to children, young people and retirement-age people on a pension. Adults of working age are mostly not eligible for hearing health care under the government’s Hearing Services Program.

    Our recent study published in the journal Ear and Hearing showed, for the first time, that working-age Australians from lower socioeconomic backgrounds are at much greater risk of hearing loss than those from higher socioeconomic backgrounds.

    We believe the lack of socially subsidised hearing care for adults of working age results in poor detection and care for hearing loss among people from disadvantaged backgrounds. This in turn exacerbates social inequalities.

    Population data shows hearing inequality

    We analysed a large data set called the Household, Income and Labour Dynamics in Australia (HILDA) survey that collects information on various aspects of people’s lives, including health and hearing loss.

    Using a HILDA sub-sample of 10,719 working-age Australians, we evaluated whether self-reported hearing loss was more common among people from lower socioeconomic backgrounds than for those from higher socioeconomic backgrounds between 2008 and 2018.

    Relying on self-reported hearing data instead of information from hearing tests is one limitation of our paper. However, self-reported hearing tends to underestimate actual rates of hearing impairment, so the hearing loss rates we reported are likely an underestimate.

    We also wanted to find out whether people from lower socioeconomic backgrounds were more likely to develop hearing loss in the long run.

    A boy wearing a hearing aid is playing.
    Hearing care is publicly subsidised for children.
    mady70/Shutterstock

    We found people in the lowest income groups were more than twice as likely to have hearing loss than those in the highest income groups. Further, hearing loss was 1.5 times as common among people living in the most deprived neighbourhoods than in the most affluent areas.

    For people reporting no hearing loss at the beginning of the study, after 11 years of follow up, those from a more deprived socioeconomic background were much more likely to develop hearing loss. For example, a lack of post secondary education was associated with a more than 1.5 times increased risk of developing hearing loss compared to those who achieved a bachelor’s degree or above.

    Overall, men were more likely to have hearing loss than women. As seen in the figure below, this gap is largest for people of low socioeconomic status.

    Why are disadvantaged groups more likely to experience hearing loss?

    There are several possible reasons hearing loss is more common among people from low socioeconomic backgrounds. Noise exposure is one of the biggest risks for hearing loss and people from low socioeconomic backgrounds may be more likely to be exposed to damaging levels of noise in jobs in mining, construction, manufacturing, and agriculture.

    Lifestyle factors which may be more prevalent in lower socioeconomic communities such as smoking, unhealthy diet, and a lack of regular exercise are also related to the risk of hearing loss.

    Finally, people with lower incomes may face challenges in accessing timely hearing care, alongside competing health needs, which could lead to missed identification of treatable ear disease.

    Why does this disparity in hearing loss matter?

    We like to think of Australia as an egalitarian society – the land of the fair go. But nearly half of people in Australia with hearing loss are of working age and mostly ineligible for publicly funded hearing services.

    Hearing aids with a private hearing care provider cost from around A$1,000 up to more than $4,000 for higher-end devices. Most people need two hearing aids.

    A builder using a grinder machine at a construction site.
    Hearing loss might be more common in low income groups because they’re exposed to more noise at work.
    Dmitry Kalinovsky/Shutterstock

    Lack of access to affordable hearing care for working-age adults on low incomes comes with an economic as well as a social cost.

    Previous economic analysis estimated hearing loss was responsible for financial costs of around $20 billion in 2019–20 in Australia. The largest component of these costs was productivity losses (unemployment, under-employment and Jobseeker social security payment costs) among working-age adults.

    Providing affordable hearing care for all Australians

    Lack of affordable hearing care for working-age adults from lower socioeconomic backgrounds may significantly exacerbate the impact of hearing loss among deprived communities and worsen social inequalities.

    Recently, the federal government has been considering extending publicly subsidised hearing services to lower income working age Australians. We believe reforming the current government Hearing Services Program and expanding eligibility to this group could not only promote a more inclusive, fairer and healthier society but may also yield overall cost savings by reducing lost productivity.

    All Australians should have access to affordable hearing care to have sufficient functional hearing to achieve their potential in life. That’s the land of the fair go.The Conversation

    Mohammad Nure Alam, PhD Candidate in Economics, Macquarie University; Kompal Sinha, Associate Professor, Department of Economics, Macquarie University, and Piers Dawes, Professor, School of Health and Rehabilitation Sciences, The University of Queensland

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

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  • Apples vs Oranges – Which is Healthier?

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    Our Verdict

    When comparing apples to oranges, we picked the oranges.

    Why?

    In terms of macros, the two fruits are approximately equal (and indeed, on average, precisely equal in the most important metric, which is fiber). So, a tie here.

    In the category of vitamins, apples are higher in vitamin K, while oranges are higher in vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and choline. An easy win for oranges this time.

    When it comes to minerals, apples have more iron and manganese, while oranges have more calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc. Another easy win for oranges.

    So, adding up the sections, a clear win for oranges. But, by all means, enjoy either or both! Diversity is good.

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • STI rates are increasing among midlife and older adults. We need to talk about it

    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.

    Globally, the rates of common sexually transmissible infections (STIs) are increasing among people aged over 50. In some cases, rates are rising faster than among younger people.

    Recent data from the United States Centers for Disease Control and Prevention shows that, among people aged 55 and older, rates of gonorrhoea and chlamydia, two of the most common STIs, more than doubled between 2012 and 2022.

    Australian STI surveillance data has reflected similar trends. Between 2013 and 2022, there was a steady increase in diagnoses of chlamydia, gonorrhoea and syphilis among people aged 40 and older. For example, there were 5,883 notifications of chlamydia in Australians 40 plus in 2013, compared with 10,263 in 2022.

    A 2020 study of Australian women also showed that, between 2000 and 2018, there was a sharper increase in STI diagnoses among women aged 55–74 than among younger women.

    While the overall rate of common STIs is highest among young adults, the significant increase in STI diagnoses among midlife and older adults suggests we need to pay more attention to sexual health across the life course.

    Fit Ztudio/Shutterstock

    Why are STI rates rising among older adults?

    STI rates are increasing globally for all age groups, and an increase among midlife and older people is in line with this trend.

    However, increases of STIs among older people are likely due to a combination of changing sex and relationship practices and hidden sexual health needs among this group.

    The “boomer” generation came of age in the 60s and 70s. They are the generation of free love and their attitude to sex, even as they age, is quite different to that of generations before them.

    Given the median age of divorce in Australia is now over 43, and the internet has ushered in new opportunities for post-separation dating, it’s not surprising that midlife and older adults are exploring new sexual practices or finding multiple sexual partners.

    A middle-aged couple cooking.
    People may start new relationships later in life. Tint Media/Shutterstock

    It’s also possible midlife and older people have not had exposure to sexual health education in school or do not relate to current safe sex messages, which tend to be directed toward young people. Condoms may therefore seem unnecessary for people who aren’t trying to avoid pregnancy. Older people may also lack confidence negotiating safe sex or accessing STI screening.

    Hidden sexual health needs

    In contemporary life, the sex lives of older adults are largely invisible. Ageing and older bodies are often associated with loss of power and desirability, reflected in the stereotype of older people as asexual and in derogatory jokes about older people having sex.

    With some exceptions, we see few positive representations of older sexual bodies in film or television.

    Older people’s sexuality is also largely invisible in public policy. In a review of Australian policy relating to sexual and reproductive health, researchers found midlife and older adults were rarely mentioned.

    Sexual health policy generally targets groups with the highest STI rates, which excludes most older people. As midlife and older adults are beyond childbearing years, they also do not feature in reproductive health policy. This means there is a general absence of any policy related to sex or sexual health among midlife or older adults.

    Added to this, sexual health policy tends to be focused on risk rather than sexual wellbeing. Sexual wellbeing, including freedom and capacity to pursue pleasurable sexual experiences, is strongly associated with overall health and quality of life for adults of all ages. Including sexual wellbeing as a policy priority would enable a focus on safe and respectful sex and relationships across the adult life course.

    Without this priority, we have limited knowledge about what supports sexual wellbeing as people age and limited funding for initiatives to engage with midlife or older adults on these issues.

    One man, working in a home office, talking happily to another man.
    Midlife and older adults may have limited knowledge about STIs. Southworks/Shutterstock

    How can we support sexual health and wellbeing for older adults?

    Most STIs are easily treatable. Serious complications can occur, however, when STIs are undiagnosed and untreated over a long period. Untreated STIs can also be passed on to others.

    Late diagnosis is not uncommon as some STIs can have no symptoms and many people don’t routinely screen for STIs. Older, heterosexual adults are, in general, less likely than other groups to seek regular STI screening.

    For midlife or older adults, STIs may also be diagnosed late because some doctors do not initiate testing due to concerns they will cause offence or because they assume STI risk among older people is negligible.

    Many doctors are reluctant to discuss sexual health with their older patients unless the patient explicitly raises the topic. However, older people can be embarrassed or feel awkward raising matters of sex.

    Resources for health-care providers and patients to facilitate conversations about sexual health and STI screening with older patients would be a good first step.

    To address rising rates of STIs among midlife and older adults, we also need to ensure sexual health promotion is targeted toward these age groups and improve accessibility of clinical services.

    More broadly, it’s important to consider ways to ensure sexual wellbeing is prioritised in policy and practice related to midlife and older adulthood.

    A comprehensive approach to older people’s sexual health, that explicitly places value on the significance of sex and intimacy in people’s lives, will enhance our ability to more effectively respond to sexual health and STI prevention across the life course.

    Jennifer Power, Associate Professor and Principal Research Fellow, Australian Research Centre in Sex, Health and Society, La Trobe University

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

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  • Almonds vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing almonds to cashews, we picked the almonds.

    Why?

    Both are great! But here’s why we picked the almonds:

    In terms of macros, almonds have a little more protein and more than 4x the fiber. Given how critical fiber is to good health, and how most people in industrialized countries in general (and N. America in particular) aren’t getting enough, we consider this a major win for almonds.

    Things are closer to even for vitamins, but almonds have a slight edge. Almonds are higher in vitamins A, B2, B3, B9, and especially 27x higher in vitamin E, while cashews are higher in vitamins B1, B5, B6, C & K. So, a moderate win for almonds.

    In the category of minerals, cashews do a bit better on average. Cashews have moderately more copper, iron, phosphorus, selenium, and zinc, while almonds boast 6x more calcium, and slightly more manganese and potassium. We say this one’s a slight win for cashews.

    Adding the categories up, however, makes it clear that almonds win the day.

    However, of course, enjoy both! Diversity is healthy. Just, if you’re going to choose between them, we recommend almonds.

    Want to learn more?

    You might like to read:

    Take care!

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  • Staying Healthy and Active After 60

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    Questions and Answers at 10almonds

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

    …and, from a different subscriber…

    Q: Inflammation & over 60 weight loss. Thanks!

    Here are some of our greatest hits on those topics:

    Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

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