
Eat More, Live Well – by Dr. Megan Rossi
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Often, eating healthily can feel restrictive. Don’t eat this, skip that, eliminate the other. Where is the joy?
Dr. Megan Rossi brings a scientific angle on positive dieting, that is to say, looking at what to add, rather than what to subtract. Now, the idea isn’t to have sugar-laden chocolate cake with berries on top and call it a net positive because of the berries, though. Rather, Dr. Rossi lays out how to include as many diverse vegetables and fruits as possible, with tasty recipes so that we’re too busy with those to crave junk food.
Speaking of recipes, there are 80, and they are easy to follow. She describes them as “plant-based”, and by this what she really means is “plant-centric” or such; she does include the use of some animal products.
This is important to note, because general convention is to use “plant-based” to mean functionally vegan, but being about the food rather than the ideology; a relevant distinction in both society and science. In the case of this book, it’s neither, but it is very healthy.
Bottom line: if you’d like to introduce more healthy diversity to your diet, rather than eating the same three fruits and five vegetables, but you’re not sure how, this book will get you where you need to be.
Click here to check out Eat More, Live Well, and diversify your diet!
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Your Simplest Life – by Lisa Turner
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We probably know how to declutter, and perhaps even do a “unnecessary financial expenditures” audit. So, what does this offer beyond that?
A large portion of this book focuses on keeping our general life in a state of “flow”, and strategies include:
- How to make sure you’re doing the right part of the 80:20 split on a daily basis
- Knowing when to switch tasks, and when not to
- Knowing how to plan time for tasks
- No more reckless optimism, but also without falling foul of Parkinson’s Law (i.e. work expands to fill the time allotted to it)
- Decluttering your head, too!
When it comes to managing life responsibilities in general, Turner is very attuned to generational differences… Including the different challenges faced by each generation, what’s more often expected of us, what we’re used to, and how we probably initially learned to do it (or not).
To this end, a lot of strategies are tailored with variations for each age group. Not often does an author take the time to address each part of their readership like that, and it’s really helpful that she does!
All in all, a great book for simplifying your daily life.
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What Do PTSD, GABA & MAOI Antidepressants Have In Common?
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Those are:
- PTSD: Post-Traumatic Stress Disorder
- GABA: Gamma-Amino Butyric Acid (a neurotransmitter)
- MAOI: Mono-Amine Oxidase Inhibitor (a class of drug that, you guessed it, inhibits monoamine oxidase—and is mostly prescribed as antidepressants)
Aside from being four-letter initialisms, what do they have in common?
The answer is—to borrow from Lemony Snicket—a series of unfortunate events.
Action, reaction
The series of unfortunate events goes like this: trauma → PTSD → astrocyte dysregulation → increased MOAB → increased GABA → decreased forgetting of things we’d rather not keep remembering all the time.
PTSD is, of course, Not Fun™. And, that’s where it starts. A traumatic experience leads to post-traumatic stress; this is not resolved (and quite possibly cannot be resolved, per se) and it persists, having enough of an effect on life to be called a disorder.
In reality, of course, it seems to be a very normal response to such experiences, so calling it a disorder may be a misnomer, but that’s the convention.
Recently, a team of researchers (Dr. Sujung Yoon et al.) investigated how this happens, physiologically, and how that physiological process might be interrupted.
First, they used high-tech tools (single‑cell RNA sequencing and chromatin profiling) to examine postmortem brain tissue from people diagnosed with PTSD, focusing on cells in areas* involved in fear regulation and emotion, to see which genes were turned on or off, and in which specific cell types.
What they found, in few words:
Astrocytes (a kind of glial cell, a support cell in the brain) produce excess GABA in PTSD, which blocks the brain’s ability to extinguish fear memories. Further, the enzyme monoamine oxidase B (MAOB) is responsible for this build-up, meaning that MAOB inhibitors (a subcategory of MAOIs, which as a class can inhibit MAOA, MAOB, or both) could treat PTSD
This next part has only been done in mice so far (there’s a process, working its way to live human trials), but they found that MAOI drug with the snappy name of KDS2010 (which is specifically an inhibitor of monoamine oxidase B) reversed PTSD-like symptoms in mice by lowering GABA, and restoring blood flow to where it was needed, thus enabling the then-natural process of fear memory deletion.
Why this matters: these molecular findings give clinicians actionable targets—and can lead to a physiological treatment for what is currently treated as a purely psychological condition.
You can read the paper in full, here: Astrocytic gamma-aminobutyric acid dysregulation as a therapeutic target for posttraumatic stress disorder ← it goes into more detail than we have here (obviously), including identifying some of trauma’s long-lasting epigenetic marks—changing how genes are regulated in different neuronal and non-neuronal (e.g. glial, like the astrocytes we talked about) cells. We’ll quickly mention, for example, that they identified specific genes (like ELFN1, MAD1L1, KCNIP4, SST, FKBP5) and regulatory variants whose activity shifts in PTSD, so those can become targets for treatment, too.
Want a drug-free way while you wait?
There are some options.
Firstly, let’s mention that if your PTSD is C-PTSD, which is PTSD, But, Well…. Complex, then while that’s less well-understood in popular culture, it is actually easier to treat. We explain how, here: Undoing The Damage Of Life’s Hard Knocks ← which, really, is also a huge key to psychological resilience for everyday life.
If it’s the more classic “there is a singular bad thing that you can easily be caused to remember by unwanted triggers associated with it, and you suffer as a result”, then many people find that this helps: Eye Movement Desensitization & Reprocessing (EMDR) ← keeps the memories, reduces the psychological impact (for those for whom it works).
Then, if that doesn’t work, there is also this: The Dark Side Of Memory (And How To Stop Revisiting Those Memories) ← basically, doesn’t truly delete the memory, but rather removes the memory from easy access, making it nigh-impossible to remember unless given hyperspecific recall cues.
Now, we mentioned in that article that it may not be appropriate for important memories (i.e. that you might need, and/or that form a core part of who you are that you don’t want to change). So, as ever, we recommend getting guidance from your local trustworthy mental health professional, of course. But it’s worth mentioning here, for your information.
Writer’s note: when I wrote that last article about memory removal, I (for obvious reasons) forgot something, which I was given cause to remember this morning. Specifically: that while the above-mentioned memory-removal technique will make the memories very difficult to access by your conscious mind, your subconscious will have still free access to them. In this case, it means that, for example, you will still be able to have nightmares about The Bad Thing™, and if you do, you’ll then remember it when you wake up and thus functionally have full access to those memories again, as the nightmare basically dug it up and left it on your pillow for you to contemplate upon awakening.
Take care!
PS: hiding this in a postscript because it’s very much not a drug-free way… But interestingly (this writer has not tried this one personally, nor does she plan to, but it’s an option worth mentioning), THC gets prescribed for some sleep disorders, in cases where the initial sleep disruption was because of nightmares, as it will reduce those (along with any other dreams, as collateral damage): Clinical Management of Sleep and Sleep Disorders With Cannabis and Cannabinoids: Implications to Practicing Psychiatrists
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Learning to Love Midlife – by Chip Conley
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While the book is titled about midlife, it could have said: midlife and beyond.
Some of the benefits discussed in this book really only kick in during one’s 50s, 60s, or 70s, usually. Which, for all but the most optimistic, is generally considered to be stretching beyond what is usually called “midlife”.
However! Chip Conley makes the argument for midlife being anywhere from one’s early 30s to mid-70s, depending on what (and how) we’re doing in life.
He talks about (as the subtitle promises) 12 reasons life gets better with age, and those reasons are grouped into 5 categories, thus:
- Physical life
- Emotional life
- Mental life
- Vocational life
- Spiritual life
It may surprise some readers that there are physical benefits that come with aging, but we do get two chapters in that category.
The writing style is very casual, yet with references to science throughout, and a bibliography for such.
Bottom line: if you’d like to make sure you’re making the most of your midlife and beyond, this a book that offers a lot of guidance on doing so!
Click here to check out Learning to Love Midlife, and age in style!
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Shoulder Mobility Hack (Measurable Results In 60 Seconds)
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Mobility usually improves with time and consistency, but there’s a quick hack that can enhance shoulder mobility in about 60 seconds:
Nerve-Gliding
This one’s a very specific technique, so we’re going to break it down a bit more than we usually do when talking about exercises.
First, assess your baseline mobility:
- Record yourself from the side.
- Lift your arm straight up with your palm facing inward.
- Keep your ribs down* and avoid arching your back.
- Make a note of your range, and any sensations.
*if you’re reading this and thinking “where else would my ribs go?”, if you try it you’ll understand
Radial nerve glide (back of arm to thumb):
- Start with your arm down, shoulder depressed.
- Internally rotate your arm (palm facing back/side).
- Flex your wrist (like accepting something being passed to you stealthily from behind).
- Lift your arm out and tilt your head in the opposite direction.
- Perform the nerve glide itself by straightening your wrist and head, then return.
- Repeat 10 times.
Musculocutaneous nerve glide (front of arm):
- Make a fist and depress your shoulder.
- Rock your wrist forwards/backwards, then hold it tilted back.
- Take your arm behind your back, extending your shoulder.
- Tilt your head to the opposite side.
- Perform the nerve glide itself by straightening your wrist and head, then return.
- Repeat 10 times.
For more on all of this plus—of course—visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
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Wood fires, warm drinks, hot water bottles: 5 expert tips on how to avoid burns this winter
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It’s a cold, crisp evening and the air carries a chill that bites. As temperatures drop and houses get colder, we turn to trusted sources of warmth such as wood fires, heaters, hot water bottles and warm drinks.
But these winter comforts come with the risk of burns.
Staying warm in winter is important, but so is staying safe. So, a little caution can go a long way to prevent serious injury.
Alex P/Pexels Let’s start with children
Young children are naturally curious, and in winter, their explorations often take them dangerously close to sources of heat. One common scenario involves toddlers reaching out to touch a glowing wood-fired heater.
These are attractive to curious children because they are bright, warm and often within reach. Tragically, these burns can cause significant injuries to small hands and fingers, often requiring long recovery times and specialist care.
Scalds from hot drinks are also very common in young children. These accidents tend to happen during everyday moments, such as when a parent is trying to juggle a hot drink with a sick, unsettled child on their lap.
Seasonal colds and viruses mean children often need more comfort and physical contact, increasing the likelihood of accidents. A hot drink, even one that has cooled slightly, can cause deep burns to a child’s skin if spilled.
In many parts of Australia at this time of year, bonfires, fire pits and campfires become common. Extinguishing a fire with sand may seem safe, but embers underneath can retain enough heat to burn skin hours later.
Children running in light shoes can be unaware of where a fire has been and step directly onto it, resulting in severe burns to their feet.
Beware of hot water bottles, wheat bags
Hot water bottles are one of the most common causes of scalding and burns in both adults and children.
Hot water bottles can cause scald burns from spills when being filled, can leak or burst if cuddled or rolled on, or cause contact burns if placed directly on the skin. Always check the bottle for wear, use hot tap water instead of boiling water, and keep a layer between the bottle and the skin.
Wheat bags can also cause burns over winter, particularly when overheated or applied directly to skin without a cover. Rarely, wheat bags have caught fire, especially when overheated or re-heated repeatedly without allowing them to fully cool between use.
Older people can also be at risk
Elderly people face a unique set of risks in winter. For some, underlying health issues, such as diabetes or poor circulation, can reduce sensitivity to heat, making them unaware they have been burnt.
A classic example is burns to the lower legs caused by sitting too close to a bar heater for extended periods. These burns may go unnoticed until they become painful or infected.
In some cases, financial strain plays a role. Many older adults live on fixed incomes and may hesitate to heat their entire home to save on energy bills. Instead, they may rely on small portable heaters in closed rooms or heated blankets and hot water bottles. These workarounds are cost-effective, but can increase the risk of burns.
How can I stay safe?
Burns are preventable injuries. Here’s how to reduce the risk:
- use a barrier around heaters to protect exploring hands
- keep hot drinks out of reach when holding a child, and consider using mugs with lids for added safety
- supervise young children closely around campfires, bonfires and fire pits, and extinguish with water not sand
- ensure hot water bottles are in good condition. Never fill a hot water bottle with boiling water, use the hot tap, and do not use if there are signs of wear or damage. Don’t overheat wheat bags
- regularly check your heater is safe and is working as it should. Sit at least a metre away.
When should I seek medical care?
If a burn happens, run the burn under cool running water for at least 20 minutes, while keeping the person warm. Don’t apply ice, creams or ointments, as they can cause more damage by trapping in the heat. Remove tight clothing or jewellery. Cover the burn with a loose, clean cloth or non-stick dressing.
Seek medical attention if the burn:
- is deep, even if the person isn’t in pain
- is larger than a 20c piece or has blisters
- involves the airway, face, hands or genitals
- looks leathery, or there are patches of brown, black or white
- if the person has trouble breathing.
Lisa Martin, Adjunct Senior Research Fellow, School of Biomedical Sciences, Pathology and Laboratory Science, The University of Western Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Threshold For Binge-Drinking Is Lower Than Most Think… Do You Qualify?
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The term “binge-drinking” typically conjures images of people in the 18–22 age range (general figure; if we get geographic about it, then perhaps 21–25 in the US, or 15–21 in Europe) swinging around lampposts while very drunk, very loud, minimally-clothed, and liable to waking up somewhere new and exciting that they’ve never seen before.
But in fact, while definitions do vary a bit, a prevailing and representative scientific definition is:
❝consuming four or more standard drinks on one occasion for women and five or more standard drinks on one occasion for men❞
Learn more: Heterogeneity of definitions and measurements of binge drinking in research on adolescents and young adults
Now, that paper’s looking at research on adolescents and younger adults because that’s where most of the research is, but it doesn’t mean older adults are magically immune—quite the opposite!
As we can learn from…
The Death Database
It’s not a cheery heading, is it? Doesn’t bode well.
But…
Researchers (Dr. Esme Fuller-Thomsom et al.) analyzed 129,470 adults aged 50 and older using the 2005–2014 Canadian Community Health Survey linked to the Canadian Vital Statistics Death Database and followed participants for up to 12 years (“up to”, because more than 14,740 of those participants died during the study).
Some notes:
- Prevalence: 40% of older adults who drank alcohol at least monthly reported binge-drinking at least once in the previous year, and 8% reported binge-drinking weekly or more.
- Mortality risk: there was a strong association between binge-drinking frequency and all-cause mortality, with risk increasing as binge-drinking became more frequent. After controlling for sociodemographic and health factors, those who never binge-drank had a 19% lower mortality risk than those who occasionally did.
You can read the paper in full, here: Binge drinking and mortality among older adults: Findings from the Canadian Community Health Survey linked to the Canadian Vital Statistics Death Database
So, what does this mean, in practical terms?
❝Public health messaging tends to focus on college campuses, but our findings show we need to think about retirement communities too❞
~ Dr Esme Fuller-Thomson
And for you, dear reader… Based on the above statistics, tens of thousands of our readers fall into the binge-drinking category. Maybe you are one.
Note that that “four standard drinks” is often only two drinks where each drink is a “double measure”, such as a double-shot of spirits or a large glass of wine.
This gets particularly relevant for those who “only drink on special occasions”, but then have several drinks.
Here’s a good example of that: You’d Better Watch Out: Why More Cardiac Deaths Happen On Dec 25 Than Any Other Day
Want to not do that?
Let us also remember that per the World Health Organization, the only safe amount of alcohol is zero.
So, with that in mind, you might want to check out: How To Reduce Or Quit Alcohol
Or for a deeper dive, we recommend: Quit Drinking – by Rebecca Dolton
Take care!
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