Energize! – by Dr. Michael Breus & Stacey Griffith

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We previously reviewed another book book by Dr. Breus, The Power Of When. So what’s different in this one?

While the chronotypes featured in The Power Of When also feature here (and sufficient explanation is given to make this a fine stand-alone book), this book has a lot to do with metabolism also. By considering a person’s genetically predisposed metabolic rate to be fast, medium, or slow (per being an ectomorph, mesomorph, or endomorph), and then putting that next to one’s sleep chronotype, we get 12 sub-categories that in this book each get an optimized protocol of sleep, exercise (further divided into: what kind of exercise when), and eating/fasting.

Which, in effect, amounts to a personalized coaching program for optimized energy!

The guidance is based on a combination of actual science plus “if this then that” observation-based principles—of the kind that could be described as science if they had been studied clinically instead of informally. Dr. Breus is a sleep scientist, by the way, and his co-author Stacey Griffith is a fitness coach. So between the two of them, they have sleep and exercise covered, and the fasting content is very reasonable and entirely consistent with current consensus of good practice.

The style is very pop-psychology, and very readable, and has a much more upbeat feel than The Power Of When, which seems to be because of Griffith’s presence as a co-author (most of the book is written from a neutral perspective, and some parts have first-person sections by each of the authors, so the style becomes distinct accordingly).

Bottom line: if you’d like to be more energized but [personal reason why not here] then this book may not fix all your problems, but it’ll almost certainly make a big difference and help you to stop sabotaging things and work with your body rather than against it.

Click here to check out Energize!, and do just that!

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    Jim Kwik, brain coach and founder of Kwik Learning, shares three brain exercises to improve memory and concentration.

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  • Hypertension: Factors Far More Relevant Than Salt

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    Hypertension: Factors Far More Relevant Than Salt

    Firstly, what is high blood pressure vs normal, and what do those blood pressure readings mean?

    Rather than take up undue space here, we’ll just quickly link to…

    Blood Pressure Readings Explained (With A Colorful Chart)

    More details of specifics, at:

    Hypotension | Normal | Elevated | Stage 1 | Stage 2 | Danger zone

    Keeping Blood Pressure Down

    As with most health-related things (and in fact, much of life in general), prevention is better than cure.

    People usually know “limit salt” and “manage stress”, but there’s a lot more to it!

    Salt isn’t as big a factor as you probably think

    That doesn’t mean go crazy on the salt, as it can cause a lot of other problems, including organ failure. But it does mean that you can’t skip the salt and assume your blood pressure will take care of itself.

    This paper, for example, considers “high” sodium consumption to be more than 5g per day, and urinary excretion under 3g per day is considered to represent a low sodium dietary intake:

    Sodium Intake and Hypertension

    Meanwhile, health organizations often recommend to keep sodium intake to under 2g or under 1.5g

    Top tip: if you replace your table salt with “reduced sodium” salt, this is usually sodium chloride (regular table salt) cut with potassium chloride, which is almost as “salty” tastewise, but obviously contains less sodium. Not only that, but potassium actually helps the body eliminate sodium, too.

    The rest of what you eat is important too

    The Mediterranean Diet is as great for this as it is for most health conditions.

    If you sometimes see the DASH diet mentioned, that stands for “Dietary Approaches to Stop Hypertension”, and is basically the Mediterranean Diet with a few tweaks.

    What are the tweaks?

    • Beans went down a bit in priority
    • Red meat got removed entirely instead of “limit to a tiny amount”
    • Olive oil was deprioritized, and/but vegetable oil is at the bottom of the list (i.e., use sparingly)

    You can check out the details here, with an overview and examples:

    DASH Eating Plan—Description, Charts, and Recipes

    Don’t drink or smoke

    And no, a glass of red a day will not help your heart. Alcohol does make us feel relaxed, but that is because of what it does to our brain, not what it does to our heart.

    In reality, even a single drink will increase blood pressure. Yes, really:

    Alcohol Intake and Blood Pressure Levels: A Dose-Response Meta-Analysis of Nonexperimental Cohort Studies

    And smoking? It’s so bad that even second-hand smoke increases blood pressure:

    Associations of Smoke‐Free Policies in Restaurants, Bars, and Workplaces With Blood Pressure Changes in the CARDIA Study

    Get those Zs in

    Sleep is a commonly underestimated/forgotten part of health, precisely because in a way, we’re not there for it when it happens. We sleep through it! But it is important, including to protect against hypertension:

    Short- and long-term health consequences of sleep disruption

    Move your body!

    Moving your body often is far more important for your heart than running marathons or bench-pressing your spouse.

    Those 150 minutes “moderate exercise” (e.g. walking) per week are important, and can be for example:

    • 22 minutes per day, 7 days per week
    • 25 minutes per day, 6 days per week
    • 30 minutes per day, 5 days per week
    • 75 minutes per day, 2 days per week

    If you’d like to know more about the science and evidence for this, as well as practical suggestions, you can download the complete second edition of the Physical Activity Guidelines for Americans here (it’s free, and no sign-up required!)

    If you prefer a bite-size summary, then here’s their own:

    Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans

    PS: Want a blood pressure monitor? We don’t sell them (or anything else), but for your convenience, here’s a good one you might want to consider.

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  • Eat Well With Arthritis – by Emily Johnson, with Dr. Deepak Ravindran

    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.

    Author Emily Johnson was diagnosed with arthritis in her early 20s, but it had been affecting her life since the age of 4. Suffice it to say, managing the condition has been integral to her life.

    She’s written this book with not only her own accumulated knowledge, but also the input of professional experts; the book contains insights from chronic pain specialist Dr. Deepak Ravindran, and gets an additional medical thumbs-up in a foreword by rheumatologist Dr. Lauren Freid.

    The recipes themselves are clear and easy, and the ingredients are not obscure. There’s information on what makes each dish anti-inflammatory, per ingredient, so if you have cause to make any substitutions, that’s useful to know.

    Speaking of ingredients, the recipes are mostly plant-based (though there are some chicken/fish ones) and free from common allergens—but not all of them are, so each of those is marked appropriately.

    Beyond the recipes, there are also sections on managing arthritis more generally, and information on things to get for your kitchen that can make your life with arthritis a lot easier!

    Bottom line: if you have arthritis, cook for somebody with arthritis, or would just like a low-inflammation diet, then this is an excellent book for you.

    Click here to check out Eat Well With Arthritis, and make your cooking work for you rather than against you!

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  • Say That Again: Using Hearing Aids Can Be Frustrating for Older Adults, but Necessary

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    It was an every-other-day routine, full of frustration.

    Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.

    Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.

    Then, there were the problems my father-in-law had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.

    How many older adults have problems of this kind?

    There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.

    Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.

    The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.

    However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.

    Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.

    “Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”

    That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.

    What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.

    Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.

    Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.

    For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.

    “The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.

    For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.

    Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.

    People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”

    If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.

    Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)

    Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling to the floor if it becomes dislodged from the ear.

    Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.

    That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.

    “If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”

    Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.

    “Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.

    Her advice to older adults: Be “really open” about your challenges.

    If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.

    We’re eager to hear from readers about questions you’d like answered, problems you’ve been having with your care, and advice you need in dealing with the health care system. Visit http://kffhealthnews.org/columnists to submit your requests or tips.

    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.

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Related Posts

  • Overcoming Tendonitis – by Dr. Steven Low & Dr. Frank Skretch
  • How Are You, Really? And How Old Is Your Heart?

    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 Are You, Really? The Free NHS Health Test

    We took this surprisingly incisive 10-minute test from the UK’s famous National Health Service—the test is part of the “Better Health” programme, a free-to-all (yes, even those from/in other countries) initiative aimed at keeping people healthy enough to have less need of medical attention.

    As one person who took the test wrote:

    ❝I didn’t expect that a government initiative would have me talking about how I need to keep myself going to be there for the people I love, let alone that a rapid-pace multiple-choice test would elicit these responses and give personalized replies in turn, but here we are❞

    It goes beyond covering the usual bases, in that it also looks at what’s most important to you, and why, and what might keep you from doing the things you want/need to do for your health, AND how those obstacles can be overcome.

    Pretty impressive for a 10-minute test!

    Is Your Health Above Average Already? Take the Free 10-minute NHS test now!

    How old are you, in your heart?

    Poetic answers notwithstanding (this writer sometimes feels so old, and yet also much younger than she is), there’s a biological answer here, too.

    Again free for the use of all*, here’s a heart age calculator.

    *It is suitable for you if you are aged 30–95, and do not have a known complicating cardiovascular disease.

    It will ask you your (UK) postcode; just leave that field blank if you’re not in the UK; it’ll be fine.

    How Old Are You, In Your Heart? Take the Free 10-minute NHS test now!

    (Neither test requires logging into anything, and they do not ask for your email address. The tests are right there on the page, and they give the answers right there on the page, immediately)

    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

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  • 5 Surprising Benefits Of Exercise After 50 (More Than Just Fitness)

    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.

    It’s easy to want to do less as we get older, but the benefits of continuing to actively exercise, pushing oneself even just a little, can be far-reaching.

    Direct and indirect benefits

    As well as the obvious fitness benefits, keeping up good levels of exercise can also offer:

    Healthy Skin

    Exercise improves circulation, bringing growth factors (thus: regeneration, because it’s replacing cells), oxygen, and nutrients to the skin. Accordingly, it can lead to healthier, more youthful-looking skin as a low-cost alternative to a lot of skincare products. That said, it also encourages good skin habits, like daily sunscreen use.

    Bone Health

    Weight-bearing and resistance exercises (which between them, encompasses most forms of exercise) improve bone density. This is because physical stress signals bones to strengthen, reducing the risk of fractures. This includes activities like walking, hiking, and using resistance bands or weights. Note however that it is on a “per bone” basis. So for example, hiking will improve your lower body and spine, but do nothing for your arms. On the other hand, doing a daily groceries trip on foot, if local geography makes that practicable, can do the whole body, if one is then carrying groceries home (this writer lives about 2 miles from where she buys groceries, and does this pretty much daily).

    Mental Health

    Exercise, especially outdoors, has well-established positive effects on mental well-being, and can relieve stress and improve mood. As a bonus, community engagement and shared experiences can enhance mental health benefits for many people—but if you prefer it as peaceful time for yourself, that’s beneficial in its own way too!

    Better Sleep

    Physical activity helps promote better sleep quality, which is important for so many aspects of health—because fatiguing the body through exercise can lead to a more restful night, which is often harder to achieve with age.

    Visibility and Confidence

    Staying active and taking on challenges (e.g. training for some event) can boost visibility in social and family settings, countering “invisibility” often felt from midlife onwards. And even if one doesn’t do those things, exercise fosters confidence and helps people carry themselves with more self-assurance, which has a lot of knock-on benefits too.

    For more on all of these things, enjoy:

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

    Want to learn more?

    You might also like to read:

    Are There Any Sensible Age Limits To Exercise?

    Take care!

    Don’t Forget…

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  • Rewire Your OCD Brain – by Dr. Catherine Pittman & Dr. William Youngs

    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.

    OCD is just as misrepresented in popular media as many other disorders, and in this case, it’s typically not “being a neat freak” or needing to alphabetize things, so much as having uncontrollable obsessive intrusive thoughts, and often in response to those, unwanted compulsions. This can come from unchecked spiralling anxiety, and/or PTSD, for example.

    What Drs. Pittman & Young offer is an applicable set of solutions, to literally rewire the brain (insofar as synapses can be considered neural wires). Leveraging neuroplasticity to work with us rather than against us, the authors talk us through picking apart the crossed wires, and putting them back in more helpful ways.

    This is not, by the way, a book of CBT, though it does touch on that too.

    Mostly, the book explains—clearly and simply and sometimes with illustrationswhat is going wrong for us neurologically, and how to neurologically change that.

    Bottom line: whether you have OCD or suffer from anxiety or just need help dealing with obsessive thoughts, this book can help a lot in, as the title suggests, rewiring that.

    Click here to check out Rewire Your OCD Brain, and banish obsessive thoughts!

    Don’t Forget…

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