Eat to Your Heart’s Content – by Dr. Sat Bains

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Making food heart-healthy and tasty is a challenge that vexes many, but it doesn’t have to be so difficult.

Dr. Sat Bains, a professional chef with multiple Michelin stars to his name, is an expert on “tasty”, and after surviving a heart attack himself, he’s become an expert on “heart-healthy” since then.

The book contains not only the recipes (of which there are 68, by the way), but also large sections of explanation of what makes various ingredients or methods heart-healthy or heart-unhealthy.

There’s science in there too, and these sections were written under the guidance of Dr. Neil Williams, a lecturer in physiology and nutrition.

You may be wondering as to why the author himself has a doctorate too; in fact he has three, none of which are relevant:

  1. Doctor of Arts
  2. Doctor of Laws
  3. Doctor of Hospitality (Honorary)

…but we prefix “Dr.” when people are that and he is that. The expertise we’re getting here though is really his culinary skill and extracurricular heart-healthy learning, plus Dr. Williams’ actual professional health guidance.

Bottom line: if you’d like heart-healthy recipes with restaurant-level glamour, this book is a fine choice.

Click here to check out Eat To Your Heart’s Content, and look after yours!

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  • Laziness Does Not Exist – by Dr. Devon Price
    Is laziness a myth? Dr. Price dissects the true roots of “laziness” and offers practical solutions for overcoming exhaustion in work, projects, and personal relationships.

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  • Radical Longevity – by Dr. Ann Gittleman

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    Dr. Gittleman takes a comprehensive approach, advising us about avoiding AGEs, freeing up fascia, stimulating cellular rejuvenation, the mind-gut connection, keeping the immune system healthy, and more.

    The “plan” promised by the subtitle involves identifying the key factors of nutrition and lifestyle most impactful to you, and adjusting them accordingly, in a multistep, author-walks-the-reader-by-the-hand process.

    There’s also, for those who prefer it, a large section (seven chapters) on a body part/system by body part/system approach, e.g. brain health, heart health, revitalizing skin, reversing hair loss, repairing bones, muscles, joints, etc.

    The writing style is quite casual,butalso with a mind to education, with its call-out boxes, bullet-point summaries, and so forth. There is a “select references” section, but if one wants to find studies, it’s often necessary to go looking, as there aren’t inline citations.

    Bottom line: we’d love to see better referencing, but otherwise this is a top-tier anti-aging book, and a lot more accessible than most, without skimping on depth and breadth.

    Click here to check out Radical Longevity, and get rejuvenating radically!

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  • ADHD medication – can you take it long term? What are the risks and do benefits continue?

    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.

    Attention deficit hyperactivity disorder (ADHD) is a condition that can affect all stages of life. Medication is not the only treatment, but it is often the treatment that can make the most obvious difference to a person who has difficulties focusing attention, sitting still or not acting on impulse.

    But what happens once you’ve found the medication that works for you or your child? Do you just keep taking it forever? Here’s what to consider.

    What are ADHD medications?

    The mainstay of medication for ADHD is stimulants. These include methylphenidate (with brand names Ritalin, Concerta) and dexamfetamine. There is also lisdexamfetamine (branded Vyvanse), a “prodrug” of dexamfetamine (it has a protein molecule attached, which is removed in the body to release dexamfetamine).

    There are also non-stimulants, in particular atomoxetine and guanfacine, which are used less often but can also be highly effective. Non-stimulants can be prescribed by GPs but this may not always be covered by the Pharmaceutical Benefits Scheme and could cost more.

    How stimulants work

    Some stimulants prescribed for ADHD are “short acting”. This means the effect comes on after around 20 minutes and lasts around four hours.

    Longer-acting stimulants give a longer-lasting effect, usually by releasing medication more slowly. The choice between the two will be guided by whether the person wants to take medication once a day or prefers to target the medication effect to specific times or tasks.

    For the stimulants (with the possible exception of lisdexamfetamine) there is very little carry-over effect to the next day. This means the symptoms of ADHD may be very obvious until the first dose of the morning takes effect.

    One of the main aims of treatment is the person with ADHD should live their best life and achieve their goals. In young children it is the parents who have to consider the risks and benefits on behalf of the child. As children mature, their role in decision making increases.

    What about side effects?

    The most consistent side effects of the stimulants are they suppress appetite, resulting in weight loss. In children this is associated with temporary slowing of the growth rate and perhaps a slight delay in pubertal development. They can also increase the heart rate and may cause a rise in blood pressure. Stimulants often cause insomnia.

    These changes are largely reversible on stopping medication. However, there is concern the small rises in blood pressure could accelerate the rate of heart disease, so people who take medication over a number of years might have heart attacks or strokes slightly sooner than would have happened otherwise.

    This does not mean older adults should not have their ADHD treated. Rather, they should be aware of the potential risks so they can make an informed decision. They should also make sure high blood pressure and attacks of chest pain are taken seriously.

    Stimulants can be associated with stomach ache or headache. These effects may lessen over time or with a reduction in dose. While there have been reports about stimulants being misused by students, research on the risks of long-term prescription stimulant dependence is lacking.

    Will medication be needed long term?

    Although ADHD can affect a person’s functioning at all stages of their life, most people stop medication within the first two years.

    People may stop taking it because they don’t like the way it makes them feel, or don’t like taking medication at all. Their short period on medication may have helped them develop a better understanding of themselves and how best to manage their ADHD.

    In teenagers the medication may lose its effectiveness as they outgrow their dose and so they stop taking it. But this should be differentiated from tolerance, when the dose becomes less effective and there are only temporary improvements with dose increases.

    Tolerance may be managed by taking short breaks from medication, switching from one stimulant to another or using a non-stimulant.

    boy looks frustrated, sitting at table with adult
    Medication is usually prescribed by a specialist but rules differ around Australia.
    Ground Picture/Shutterstock

    Too many prescriptions?

    ADHD is becoming increasingly recognised, with more people – 2–5% of adults and 5–10% of children – being diagnosed. In Australia stimulants are highly regulated and mainly prescribed by specialists (paediatricians or psychiatrists), though this differs from state to state. As case loads grow for this lifelong diagnosis, there just aren’t enough specialists to fit everyone in.

    In November, a Senate inquiry report into ADHD assessment and support services highlighted the desperation experienced by people seeking treatment.

    There have already been changes to the legislation in New South Wales that may lead to more GPs being able to treat ADHD. Further training could help GPs feel more confident to manage ADHD. This could be in a shared-care arrangement or independent management of ADHD by GPs like a model being piloted at Nepean Blue Mountains Local Health District, with GPs training within an ADHD clinic (where I am a specialist clinician).

    Not every person with ADHD will need or want to take medication. However, it should be more easily available for those who could find it helpful.The Conversation

    Alison Poulton, Senior Lecturer, Brain Mind Centre Nepean, University of Sydney

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

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  • How gender-affirming care improves trans mental health

    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.

    In recent years, a growing number of states have passed laws restricting or banning gender-affirming care for transgender people, particularly minors. As conversations about gender-affirming care increase, so do false narratives about it, with some opponents falsely suggesting that it’s harmful to mental health.

    Despite widespread attacks against gender-affirming care, research clearly shows that it improves mental health outcomes for transgender people.

    Read on to learn more about what gender-affirming care is, how it benefits mental well-being, and how you can access it.

    What is gender-affirming care?

    Gender-affirming care describes a range of medical interventions that help align people’s bodies with their gender identities. While anyone can seek gender-affirming care in the form of laser hair removal, breast augmentation, erectile dysfunction medication, or hormone therapy, among other treatments, most conversations about gender-affirming care center around transgender people, whose gender identity or gender expression does not conform to their sex assigned at birth.

    Gender-affirming care for trans people varies based on age. For example, some trans adults seek hormone replacement therapy (HRT) or gender-affirming surgeries that help their bodies match their internal sense of gender.

    Trans kids entering adolescence might be prescribed puberty blockers, which temporarily delay the production of hormones that initiate puberty, to give them more time to figure out their gender identities before deciding on next steps. This is the same medication given to cisgender kids—whose gender identities match the sex they were assigned at birth—experiencing early puberty.

    What is gender dysphoria?

    Gender dysphoria describes a feeling of unease that some trans people experience when their perceived gender doesn’t match their gender identity. This can lead to a range of mental health conditions that affect their quality of life

    Some trans people may manage gender dysphoria by wearing gender-affirming clothing, opting for a gender-affirming hairstyle, or asking others to refer to them by a name and pronouns that authentically represent them. Others may need gender-affirming care to feel at home in their bodies.

    Trans people who desire gender-affirming care and have not been able to access it experience psychological distress, including depression, anxiety, self-harm, and suicidal ideation. The Trevor Project’s 2023 U.S. National Survey on the Mental Health of LGBTQ Young People found that roughly half of trans youth “seriously considered attempting suicide in the past year.”

    A grid shows 10 drawings of people in black and white. Seven of the people are highlighted in purple squares. Text on the image reads,

    How does gender-affirming care improve mental health?

    For trans adults, gender-affirming care can alleviate gender dysphoria, which has been shown to improve both short-term and long-term mental health. A 2018 study found that trans adults who do not undergo HRT are four times more likely to experience depression than those who do, although not all trans people desire HRT.

    Extensive research has shown that gender-affirming care also alleviates gender dysphoria and improves mental health outcomes in trans kids, teens, and young adults. A 2022 study found that access to HRT and puberty blockers lowered the odds of depression in trans people between the ages of 13 and 20 by 60 percent and reduced the risk of self-harm and suicidal thoughts by 73 percent.

    Both the Endocrine Society—which aims to advance hormone research—and the American Academy of Pediatrics recommend that trans kids and teens have access to developmentally appropriate gender-affirming care.

    How can I access gender-affirming care?

    If you’re a trans adult seeking gender-affirming care or a guardian of a trans kid or teen who’s seeking gender-affirming care, talk to your health care provider about your options. You can find a trans-affirming provider by searching the World Professional Association for Transgender Health directory or visiting your local LGBTQ+ health center or Planned Parenthood.

    Some gender-affirming care may not be covered by insurance. Learn how to make the most of your coverage from the National Center for Transgender Equality. Find insurance plans available through the Marketplace that cover gender-affirming care in some states through Out2Enroll.

    Some states restrict or ban gender-affirming care. Learn about the laws in your state by visiting the Trans Legislation Tracker.

    Where can trans people and their families find mental health support?

    In addition to working with a trans-affirming therapist, trans people and their families can find mental health support through these free services:

    • PFLAG offers resources for families and friends of LGBTQ+ people. Find a PFLAG chapter near you.
    • The Trevor Project’s hotline has trained counselors who help LGBTQ+ youth in crisis. Call the TrevorLifeline 1-866-488-7386 or text START to 678-678.
    • The Trans Lifeline was created by and for the trans community to support trans people in crisis. You can reach the Trans Lifeline hotline at 1-877-565-8860.

    For more information, talk to your health care provider.

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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Related Posts

  • The How Not to Die Cookbook – by Dr. Michael Greger
  • Rehab Science – by Dr. Tom Walters 

    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 books of this kind deal with the injury but not the pain; some source talk about pain but not the injury; this one does both, and more.

    Dr. Walters discusses in detail the nature of pain, various different kinds of pain, the factors that influence pain, and, of course, how to overcome pain.

    He also takes us on a tour of various different categories of injury, because some require very different treatment than others, and while there are some catch-all “this is good/bad for healing” advices, sometimes what will help with one injury with hinder healing another. So, this information alone would make the book a worthwhile read already.

    After this two-part theory-heavy introduction, the largest part of the book is given over to rehab itself, in a practical fashion.

    We learn about how to make an appropriate rehab plan, get the material things we need for it (if indeed we need material things), and specific protocols to follow for various different body parts and injuries.

    The style is very much that of a textbook, well-formatted and with plenty of illustrations throughout (color is sometimes relevant, so we recommend a print edition over Kindle for this one).

    Bottom line: if you have an injury to heal, or even just believe in being prepared, this book is an excellent guide.

    Click here to check out Rehab Science, to overcome pain and heal from injury!

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  • 5 Steps To Beat Overwhelm

    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.

    Dealing With Overwhelm

    Whether we live a hectic life in general, or we usually casually take each day as it comes but sometimes several days gang up on us at once, everyone gets overwhelmed sometimes.

    Today we’re going to look at how to deal with it healthily.

    Step 1: Start anywhere

    It’s easy to get stuck in “analysis paralysis” and not know how to tackle an unexpected large problem. An (unhealthy) alternative is to try to tackle everything at once, and end up doing nothing very well.

    Even the most expert juggler will not successfully juggle 10 random things thrown unexpectedly at them.

    So instead, just pick any part of the the mountain of to-dos, and start.

    If you do want a little more finesse though, check out:

    Procrastination, And How To Pay Off The To-Do List Debt

    Step 2: Accept what you’re capable of

    This one works both ways. It means being aware of your limitations yes, but also, of your actual abilities:

    • Is the task ahead of you really beyond what you are capable of?
    • Could you do it right now without hesitation if a loved one’s life depended on it?
    • Could you do it, but there’s a price to pay (e.g. you can do it but it’ll wipe you out in some other life area)?

    Work out what’s possible and acceptable to you, and make a decision. And remember, it could be that someone else could do it, but everyone has taken the “if you want something doing, give it to someone busy” approach. It’s flattering that people have such confidence in our competence, but it is also necessary to say “no” sometimes, or at least enlisting help.

    Step 3: Listen to your body

    …like a leader listening to an advisory council. Your perception of tiredness, pain, weakness, and all your emotions are simply messengers. Listen to the message! And then say “thank you for the information”, and proceed accordingly.

    Sometimes that will be in the way the messengers seem to be hoping for!

    Sometimes, however, maybe we (blessed with a weighty brain and not entirely a slave to our limbic system) know better, and know when it’s right to push through instead.

    Similarly, that voice in your head? You get to decide where it goes and doesn’t. On which note…

    Step 4: Be responsive, not reactive

    We wrote previously on the difference between these:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Measured responses will always be better than knee-jerk reactions, unless it is literally a case of a split-second making a difference. 99% of our problems in life are not so; usually the problem will still be there unchanged after a moment’s mindful consideration, so invest in that moment.

    You’ve probably heard the saying “give me six hours to chop down a tree, and I’ll spend the first four sharpening the axe”. In this case, that can be your mind. Here’s a good starting point:

    No-Frills, Evidence-Based Mindfulness

    And if your mental state is already worse than that, mind racing with threats (real or perceived) and doom-laden scenarios, here’s how to get out of that negative spiral first, so that you can apply the rest of this:

    The Off-Button For Your Brain

    Do remember to turn it on again afterwards, though

    Step 5: Transcend discomfort

    This is partly a callback to step 3, but it’s now coming from a place of a clear ready mind, so the territory should be looking quite different now. Nevertheless, it’s entirely possible that your clear view shows discomfort ahead.

    You’re going to make a conscious decision whether or not to proceed through the discomfort (and if you’re not, then now’s the time to start calmly and measuredly looking at alternative plans; delegating, ditching, etc).

    If you are going to proceed through discomfort, then it can help to frame the discomfort as simply a neutral part of the path to getting where you want. Maybe you’re going to be going way out of your comfort zone in order to deal with something, and if that’s the case, make your peace with it now, in advance.

    “Certainly it hurts” / “Well, what’s the trick then?” / “The trick, William Potter, is not minding that it hurts”

    (lines from a famous scene from the 1962 movie Lawrence of Arabia)

    It’s ok to say to yourself (if it’s what you decide is the right thing to do) “Yep, this experience is going to suck terribly, but I’m going to do it anyway”.

    See also (this being about Radical Acceptance):

    What’s The Worst That Could Happen?

    Take care!

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  • ‘Sleep tourism’ promises the trip of your dreams. Beyond the hype plus 5 tips for a holiday at home

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    Imagine arriving at your hotel after a long flight and being greeted by your own personal sleep butler. They present you with a pillow menu and invite you to a sleep meditation session later that day.

    You unpack in a room kitted with an AI-powered smart bed, blackout shades, blue light-blocking glasses and weighted blankets.

    Holidays are traditionally for activities or sightseeing – eating Parisian pastry under the Eiffel tower, ice skating at New York City’s Rockefeller Centre, lying by the pool in Bali or sipping limoncello in Sicily. But “sleep tourism” offers vacations for the sole purpose of getting good sleep.

    The emerging trend extends out of the global wellness tourism industry – reportedly worth more than US$800 billion globally (A$1.2 trillion) and expected to boom.

    Luxurious sleep retreats and sleep suites at hotels are popping up all over the world for tourists to get some much-needed rest, relaxation and recovery. But do you really need to leave home for some shuteye?

    RossHelen/Shutterstock

    Not getting enough

    The rise of sleep tourism may be a sign of just how chronically sleep deprived we all are.

    In Australia more than one-third of adults are not achieving the recommended 7–9 hours of sleep per night, and the estimated cost of this inadequate sleep is A$45 billion each year.

    Inadequate sleep is linked to long-term health problems including poor mental health, heart disease, metabolic disease and deaths from any cause.

    Can a fancy hotel give you a better sleep?

    Many of the sleep services available in the sleep tourism industry aim to optimise the bedroom for sleep. This is a core component of sleep hygiene – a series of healthy sleep practices that facilitate good sleep including sleeping in a comfortable bedroom with a good mattress and pillow, sleeping in a quiet environment and relaxing before bed.

    The more people follow sleep hygiene practices, the better their sleep quality and quantity.

    When we are staying in a hotel we are also likely away from any stressors we encounter in everyday life (such as work pressure or caring responsibilities). And we’re away from potential nighttime disruptions to sleep we might experience at home (the construction work next door, restless pets, unsettled children). So regardless of the sleep features hotels offer, it is likely we will experience improved sleep when we are away.

    A do not disturb tag hangs on hotel door handle
    Being away from home also means being away from domestic disruptions. Makistock/Shutterstock

    What the science says about catching up on sleep

    In the short-term, we can catch up on sleep. This can happen, for example, after a short night of sleep when our brain accumulates “sleep pressure”. This term describes how strong the biological drive for sleep is. More sleep pressure makes it easier to sleep the next night and to sleep for longer.

    But while a longer sleep the next night can relieve the sleep pressure, it does not reverse the effects of the short sleep on our brain and body. Every night’s sleep is important for our body to recover and for our brain to process the events of that day. Spending a holiday “catching up” on sleep could help you feel more rested, but it is not a substitute for prioritising regular healthy sleep at home.

    All good things, including holidays, must come to an end. Unfortunately the perks of sleep tourism may end too.

    Our bodies do not like variability in the time of day that we sleep. The most common example of this is called “social jet lag”, where weekday sleep (getting up early to get to work or school) is vastly different to weekend sleep (late nights and sleep ins). This can result in a sleepy, grouchy start to the week on Monday. Sleep tourism may be similar, if you do not come back home with the intention to prioritise sleep.

    So we should be mindful that as well as sleeping well on holiday, it is important to optimise conditions at home to get consistent, adequate sleep every night.

    man looks at mobile phone in dark surroundings
    Good sleep hygiene doesn’t require a passport. Maridav/Shutterstock

    5 tips for having a sleep holiday at home

    An AI-powered mattress and a sleep butler at home might be the dream. But these features are not the only way we can optimise our sleep environment and give ourselves the best chance to get a good night’s sleep. Here are five ideas to start the night right:

    1. avoid bright artificial light in the evening (such as bright overhead lights, phones, laptops)

    2. make your bed as comfortable as possible with fresh pillows and a supportive mattress

    3. use black-out window coverings and maintain a cool room temperature for the ideal sleeping environment

    4. establish an evening wind-down routine, such as a warm shower and reading a book before bed or even a “sleepy girl mocktail

    5. use consistency as the key to a good sleep routine. Aim for a similar bedtime and wake time – even on weekends.

    Charlotte Gupta, Senior postdoctoral research fellow, Appleton Institute, HealthWise research group, CQUniversity Australia and Dean J. Miller, Adjunct Research Fellow, Appleton Institute of Behavioural Science, CQUniversity Australia

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

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