Eat Move Sleep – by Tom Rath

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The subtitle of this book, “how small choices lead to big changes“, is very much the idea that a lot of what we do here at 10almonds is about.

And the title itself, “Eat Move Sleep”? Well, that’s 3/5 of The Usual Five Things™ that we promote here (the other two being: reduce or eliminate alcohol, and don’t smoke). So, naturally this book got our attention.

One of the key ideas that Rath presents is that every action we take leads to a net gain or loss in health. The question then is: what are the biggest point-swingers? In other words, what are the places in our life where the smallest changes can make the biggest difference?

Rath looks at what parts of diet make the biggest difference to our health, and the findings there alone probably make reading the book worthwhile.

When it comes to movement, he actually flips this! For Rath, it’s less about how much exercise you get, and more about minimizing how long we spend not moving… And especially, minimizing how long we spend sitting. So, lots of little tweaks for that.

In the category of sleep: a key idea is that quality is as important as quantity, and there’s an aspect of bringing together as a synergistic routine. To finish off a productive day with good rest, and power up ready for the next morning.

In short: tying these items together—and focusing on the smallest choices that lead to the biggest changes—makes for quite a manifesto that we could describe as “Atomic Habits, for health specifically”.

Click here to check out Eat Move Sleep on Amazon!

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  • The Things You Can See Only When You Slow Down – by Haemin Sunim

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    First, what this one’s not about: noticing raindrops on roses and whiskers on kittens.

    That’s great too, though. This writer particularly loves the cute faces of baby jumping spiders. Sounds unlikely, but have you seen them?

    What it’s rather about: noticing what’s between your ears, and paying closer attention to that, so that we can go about our business more mindfully.

    This is, fundamentally, a book about living a happier life, whatever the potentially crazy circumstances of the hustle and bustle around us. Not because of disinterest; quite the opposite. Sunim bids us ask the question of ourselves, what are we really doing and why?

    The writing style is very light and easy, while being heavy-hitting in terms of the ideas it brings. Little wonder that this one is so highly-rated on Amazon, with more than 5,000 ratings.

    Bottom line: if sometimes you feel like the world is a little hectic and all that is around you is out of your control, this is a great book for you.

    Click here to check out The Things You Can See Only When You Slow Down, and live life on your own terms!

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  • Nutrition To Combat Lymphedema & Lipedema

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    Dr. Kelly Sturm is a rehab specialist (Doctor of Physical Therapy), and also a certified lymphedema therapist. Here’s what helps her patients with lymphedema and lipedema:

    Don’t fan the flames

    Lymphedema and lipedema are inflammatory lymphatic diseases affecting mostly women. As such, an anti-inflammatory diet will be important, but there are other factors too:

    • Anti-inflammatory diet: this is to reduce the chronic inflammation associated with lymphatic diseases. This means eating plenty of fruit and vegetables, especially berries and leafy greens, and avoiding things like sugar, alcohol, caffeine, and processed foods. And of course, don’t smoke.
    • Intermittent fasting: this also helps by giving the body a chance to correct itself; when the body isn’t digesting food, it has a lot more resources to devote to its favorite activity: maintenance. This results in lower inflammation, and better fat redistribution.
    • Weight loss: not a bandwagon we often get on at 10almonds as it’s rarely the most important thing, but in this case it is of high importance (second only to dealing with the inflammation), as excess weight around the lymph nodes and vessels can lead to dysfunction and swelling. Thus, reducing the weight can ease that and allow the body to heal.

    For more details on all of the above, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Minimize Aging’s Metabolic Slump

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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

    ❝I know that metabolism slows with age, are there any waypoints or things to look out for? I don’t know whether I should be eating less, or doing less, or taking some other approach entirely. What’s recommended?❞

    Age and sex count for a lot with this one! As metabolism is in large part directed by hormones:

    • For men, declining testosterone (often from around 45 onwards) can result in a metabolic slump
    • For women, declining estrogen with the menopause does have an effect, but progesterone is the bigger factor for metabolism in the sense you are talking about.

    In both cases, simply taking more of those hormones can often help, but please of course speak with an endocrinologist if that seems like a possible option for you, as your circumstances (and physiology) may vary.

    If you’d like to go to that conversation well-armed with information, here are some good starting points, by the way:

    And if you’re wondering about the natural vs pharmaceutical approaches…

    About your metabolic base rate

    We tend to think of “fast metabolism good, slow metabolism bad”, and that’s a reasonable general premise… but it’s not necessarily always so.

    After all, if you could double your metabolism and keep it there all the time, without changing anything else, well… You’ve heard the phrase “burning the candle at both ends”? So, having at least some downtime is important too.

    See for example: Sleep Deprivation & Diabetes Risk

    What’s critical, when it comes to base metabolic rate, is that your body must be capable of adequately processing what you are putting into it. Because if your body can’t keep up with the input, it’ll just start storing the excess chemical energy in the quickest and easiest way possible.

    …which is a fast track to metabolic disorder in general and type 2 diabetes in particular. For more on the science and mechanics of this, see:

    How To Prevent And Reverse Type 2 Diabetes

    As for portion sizes…

    Your body knows what you need, so listen to it. There is no external source of knowledge that can tell you how much food you need better than your own body itself can tell you.

    You may be wondering “how exactly do I listen to my body, though?”, in which case, check out:

    The Kitchen Doctor: Interoception & Mindful Eating

    As for exercise…

    When you exercise, your metabolic rate temporarily increases. After most kinds of exercise, your metabolism slumps again afterwards to compensate.

    There are two ways to avoid this:

    …which makes it pretty effective indeed

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  • Good Health From Head To Toe

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    It’s Q&A Day!

    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: I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

    Very important stuff! We wrote about this not long back:

    (one good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!)

    Q: Foods that help build stronger bones and cut inflammation? Thank you!

    We’ve got you…

    For stronger bones / To cut inflammation

    That “stronger bones” article is about the benefits of collagen supplementation for bones, but there’s definitely more to say on the topic of stronger bones, so we’ll do a main feature on it sometime soon!

    Q: Veganism, staying mentally sharp, best exercises for weight gain?

    All great stuff! Let’s do a run-down:

    • Veganism? As a health and productivity newsletter, we’ll only be focusing veganism’s health considerations, but it does crop up from time to time! For example:
    • Staying mentally sharp? You might like the things-against-dementia pieces we linked to in the previous response!
      • It’s also worth noting that some kinds of dementia, such as Alzheimer’s, can begin the neurodegenerative process 20 years before symptoms show, and can be influenced by lifestyle choices 20 years before that, so it’s definitely never too early be on top of these things!
    • Best exercises for weight gain? We’ll do a main feature one of these days (filled with good science and evidence), but in few words meanwhile: core exercises, large muscle groups, heavy weights, few reps, build up slowly. Squats are King.

    Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress

    You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…

    Q: I’d like to know more about type 2 diabetic foot problems

    You probably know that the “foot problems” thing has less to do with the feet and more to do with blood and nerves. So, why the feet?

    The reason feet often get something like the worst of it, is because they are extremities, and in the case of blood sugars being too high for too long too often, they’re getting more damage as blood has to fight its way back up your body. Diabetic neuropathy happens when nerves are malnourished because the blood that should be keeping them healthy, is instead syrupy and sluggish.

    We’ll definitely do a main feature sometime soon on keeping blood sugars healthy, for both types of diabetes plus pre-diabetes and just general advice for all.

    In the meantime, here’s some very good advice on keeping your feet healthy in the context of diabetes. This one’s focussed on Type 1 Diabetes, but the advice goes for both:

    !

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  • Mythbusting The Big O

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    “Early To Bed…”

    In yesterday’s newsletter, we asked you for your (health-related) views on orgasms.

    But what does the science say?

    Orgasms are essential to good health: True or False?

    False, in the most literal sense. One certainly won’t die without them. Anorgasmia (the inability to orgasm) is a condition that affects many postmenopausal women, some younger women, and some men. And importantly, it isn’t fatal—just generally considered unfortunate:

    Anorgasmia Might Explain Why You’re Not Orgasming When You Want To

    That article focuses on women; here’s a paper focusing on men:

    Delayed Orgasm and Anorgasmia

    Orgasms are good for the health, but marginally: True or False?

    True! They have a wide array of benefits, depending on various factors (including, of course, one’s own sex). That said, the benefits are so marginal that we don’t have a flock of studies to cite, and are reduced to pop-science sources that verbally cite studies that are, alas, nowhere to be found, for example:

    Doubtlessly the studies do exist, but are sparse enough that finding them is a nightmare as the keywords for them will bring up a lot of studies about orgasms and health that aren’t answering the above question (usually: health’s affect on orgasms, rather than the other way around).

    There is some good science for post-menopausal women, though! Here it is:

    Misconceptions About Sexual Health in Older Women

    (if you have the time to read this, this also covers many very avoidable things that can disrupt sexual function, in ways that people will errantly chalk up to old age, not knowing that they are missing out needlessly)

    Orgasms are good or bad, depending on being male or female: True or False

    False, broadly. The health benefits are extant and marginal for almost everyone, as indicated above.

    What’s that “almost” about, then?

    There are a very few* people (usually men) for whom it doesn’t go well. In such cases, they have a chronic and lifelong problem whereby orgasm is followed by 2–7 days of flu-like and allergic symptoms. Little is known about it, but it appears to be some sort of autoimmune disorder.

    Read more: Post-orgasmic illness syndrome: history and current perspectives

    *It’s hard to say for sure how few though, as it is surely under-reported and thus under-diagnosed; likely even misdiagnosed if the patient doesn’t realize that orgasms are the trigger for such episodes, and the doctor doesn’t think to ask. Instead, they will be busy trying to eliminate foods from the diet, things like that, while missing this cause.

    Orgasms are better avoided for optimal health: True or False?

    Aside from the above, False. There is a common myth for men of health benefits of “semen retention”, but it is not based in science, just tradition. You can read a little about it here:

    The short version is: do it if you want; don’t if you don’t; the body will compensate either way so it won’t make a meaningful difference to anything for most people, healthwise.

    Small counterpoint: while withholding orgasm (and ejaculation) is not harmful to health, what does physiologically need draining sometimes is prostate fluid. But that can also be achieved mechanically through prostate milking, or left to fend for itself (as it will in nocturnal emissions, popularly called wet dreams). However, if you have problems with an enlarged prostate, it may not be a bad idea to take matters into your own hands, so to speak. As ever, do check with your doctor if you have (or think you may have) a condition that might affect this.

    One final word…

    We’re done with mythbusting for today, but we wanted to share this study that we came across (so to speak) while researching, as it’s very interesting:

    Clitorally Stimulated Orgasms Are Associated With Better Control of Sexual Desire, and Not Associated With Depression or Anxiety, Compared With Vaginally Stimulated Orgasms

    On which note: if you haven’t already, consider getting a “magic wand” style vibe; you can thank us later (this writer’s opinion: everyone should have one!).

    Top tip: do get the kind that plugs into the wall, not rechargeable. The plug-into-the-wall kind are more powerful, and last much longer (both “in the moment”, and in terms of how long the device itself lasts).

    Enjoy!

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  • What’s the difference between a psychopath and a sociopath? Less than you might think

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    Articles about badly behaved people and how to spot them are common. You don’t have to Google or scroll too much to find headlines such as 7 signs your boss is a psychopath or How to avoid the sociopath next door.

    You’ll often see the terms psychopath and sociopath used somewhat interchangeably. That applies to perhaps the most famous badly behaved fictional character of all – Hannibal Lecter, the cannibal serial killer from The Silence of the Lambs.

    In the book on which the movie is based, Lecter is described as a “pure sociopath”. But in the movie, he’s described as a “pure psychopath”. Psychiatrists have diagnosed him with something else entirely.

    So what’s the difference between a psychopath and a sociopath? As we’ll see, these terms have been used at different times in history, and relate to some overlapping concepts.

    Benoit Daoust/Shutterstock

    What’s a psychopath?

    Psychopathy has been mentioned in the psychiatric literature since the 1800s. But the latest edition of the Diagnostic Statistical Manual of Mental Disorders (known colloquially as the DSM) doesn’t list it as a recognised clinical disorder.

    Since the 1950s, labels have changed and terms such as “sociopathic personality disturbance” have been replaced with antisocial personality disorder, which is what we have today.

    The Silence of the Lambs movie poster
    Was Hannibal Lecter from The Silence of the Lambs a psychopath, a sociopath or something else entirely? Ralf Liebhold/Shutterstock

    Someone with antisocial personality disorder has a persistent disregard for the rights of others. This includes breaking the law, repeated lying, impulsive behaviour, getting into fights, disregarding safety, irresponsible behaviours, and indifference to the consequences of their actions.

    To add to the confusion, the section in the DSM on antisocial personality disorder mentions psychopathy (and sociopathy) traits. In other words, according to the DSM the traits are part of antisocial personality disorder but are not mental disorders themselves.

    US psychiatrist Hervey Cleckley provided the first formal description of psychopathy traits in his 1941 book The Mask of Sanity. He based his description on his clinical observations of nine male patients in a psychiatric hospital. He identified several key characteristics, including superficial charm, unreliability and a lack of remorse or shame.

    Canadian psychologist Professor Robert Hare refined these characteristics by emphasising interpersonal, emotional and lifestyle characteristics, in addition to the antisocial behaviours listed in the DSM.

    When we draw together all these strands of evidence, we can say a psychopath manipulates others, shows superficial charm, is grandiose and is persistently deceptive. Emotional traits include a lack of emotion and empathy, indifference to the suffering of others, and not accepting responsibility for how their behaviour impacts others.

    Finally, a psychopath is easily bored, sponges off others, lacks goals, and is persistently irresponsible in their actions.

    So how about a sociopath?

    The term sociopath first appeared in the 1930s, and was attributed to US psychologist George Partridge. He emphasised the societal consequences of behaviour that habitually violates the rights of others.

    Academics and clinicians often used the terms sociopath and psychopath interchangeably. But some preferred the term sociopath because they said the public sometimes confused the word psychopath with psychosis.

    “Sociopathic personality disturbance” was the term used in the first edition of the DSM in 1952. This aligned with the prevailing views at the time that antisocial behaviours were largely the product of the social environment, and that behaviours were only judged as deviant if they broke social, legal, and/or cultural rules.

    Some of these early descriptions of sociopathy are more aligned with what we now call antisocial personality disorder. Others relate to emotional characteristics similar to Cleckley’s 1941 definition of a psychopath.

    In short, different people had different ideas about sociopathy and, even today, sociopathy is less-well defined than psychopathy. So there is no single definition of sociopathy we can give you, even today. But in general, its antisocial behaviours can be similar to ones we see with psychopathy.

    Over the decades, the term sociopathy fell out of favour. From the late 60s, psychiatrists used the term antisocial personality disorder instead.

    Born or made?

    Both “sociopathy” (what we now call antisocial personality disorder) and psychopathy have been associated with a wide range of developmental, biological and psychological causes.

    For example, people with psychopathic traits have certain brain differences especially in regions associated with emotions, inhibition of behaviour and problem solving. They also appear to have differences associated with their nervous system, including a reduced heart rate.

    However, sociopathy and its antisocial behaviours are a product of someone’s social environment, and tends to run in families. These behaviours has been associated with physical abuse and parental conflict.

    What are the consequences?

    Despite their fictional portrayals – such as Hannibal Lecter in Silence of the Lambs or Villanelle in the TV series Killing Evenot all people with psychopathy or sociopathy traits are serial killers or are physically violent.

    But psychopathy predicts a wide range of harmful behaviours. In the criminal justice system, psychopathy is strongly linked with re-offending, particularly of a violent nature.

    In the general population, psychopathy is associated with drug dependence, homelessness, and other personality disorders. Some research even showed psychopathy predicted failure to follow COVID restrictions.

    But sociopathy is less established as a key risk factor in identifying people at heightened risk of harm to others. And sociopathy is not a reliable indicator of future antisocial behaviour.

    In a nutshell

    Neither psychopathy nor sociopathy are classed as mental disorders in formal psychiatric diagnostic manuals. They are both personality traits that relate to antisocial behaviours and are associated with certain interpersonal, emotional and lifestyle characteristics.

    Psychopathy is thought to have genetic, biological and psychological bases that places someone at greater risk of violating other people’s rights. But sociopathy is less clearly defined and its antisocial behaviours are the product of someone’s social environment.

    Of the two, psychopathy has the greatest use in identifying someone who is most likely to cause damage to others.

    Bruce Watt, Associate Professor in Psychology, Bond University and Katarina Fritzon, Associate Professor of Psychology, Bond University

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

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