Felt Time – by Dr. Marc Wittmann

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This book goes far beyond the obvious “time flies when you’re having fun / passes slowly when bored”, or “time seems quicker as we get older”. It does address those topics too, but even in doing so, unravels deeper intricacies within.

The author, a research psychologist, includes plenty of reference to actual hard science here, and even beyond subjective self-reports. For example, you know how time seems to slow down upon immediate apparent threat of violent death (e.g. while crashing, while falling, or other more “violent human” options)? We learn of an experiment conducted in an amusement park, where during a fear-inducing (but actually safe) plummet, subjective time slows down yes, but measures of objective perception and cognition remained the same. So much for adrenal superpowers when it comes to the brain!

We also learn about what we can change, to change our perception of time—in either direction, which is a neat collection of tricks to know.

The style is on the dryer end of pop-sci; we suspect that being translated from German didn’t help its levity. That said, it’s not scientifically dense either (i.e. not a lot of jargon), though it does have many references (which we like to see).

Bottom line: if you’ve ever wished time could go more quickly or more slowly, this book can help with that.

Click here to check out Felt Time, and make yours count!

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Recommended

  • The Polyvagal Theory – by Dr. Stephen Porges
  • What is pathological demand avoidance – and how is it different to ‘acting out’?
    Understanding Pathological Demand Avoidance: Insights into Autism and Strategies for Support.

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  • Undo It! – by Dr. Dean Ornish & Anne Ornish

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    Of course, no lifestyle changes will magically undo Type 1 Diabetes or Cerebral Palsy.But for many chronic diseases, a lot can be done. The question is,how does one book cover them all?

    As authors Dr. Dean Ornish and Anne Ornish explain, very many chronic diseases are exacerbated, or outright caused, by the same factors:

    • Gene expression
    • Inflammation
    • Oxidative stress

    This goes for chronic disease from heart disease to type 2 diabetes to cancer and many autoimmune diseases.

    We cannot change our genes, but we can change our gene expression (the authors explain how). And certainly, we can control inflammation and oxidative stress.

    Then first part of the book is given over to dietary considerations. If you’re a regular 10almonds reader, you won’t be too surprised at their recommendations, but you may enjoy the 70 recipes offered.

    Attention is also given to exercising in ways optimized to beat chronic disease, and to other lifestyle factors.

    Limiting stress is important, but the authors go further when it comes to psychological and sociological factors. Specifically, what matters most to health, when it comes to intimacy and community.

    Bottom line: this is a very good guide to a comprehensive lifestyle overhaul, especially if something recently has given you cause to think “oh wow, I should really do more to avoid xyz disease”.

    Click here to check out Undo It, and better yet, prevent it in advance!

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  • The End of Old Age – by Dr. Marc Agronin

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    First, what this book is not: a book about ending aging. For that, you would want to check out “Ending Aging”, by Dr. Aubrey de Grey.

    What this book actually is: a book about the purpose of aging. As in: “aging: to what end?”, and then the book answers that question.

    Rather than viewing aging as solely a source of decline, this book (while not shying away from that) resolutely examines the benefits of old age—from clinically defining wisdom, to exploring the many neurological trade-offs (e.g., “we lose this thing but we get this other thing in the process”), and the assorted ways in which changes in our brain change our role in society, without relegating us to uselessness—far from it!

    The style of the book is deep and meaningful prose throughout. Notwithstanding the author’s academic credentials and professional background in geriatric psychiatry, there’s no hard science here, just comprehensible explanations of psychiatry built into discussions that are often quite philosophical in nature (indeed, the author additionally has a degree in psychology and philosophy, and it shows).

    Bottom line: if you’d like your own aging to be something you understand better and can actively work with rather than just having it happen to you, then this is an excellent book for you.

    Click here to check out The End Of Old Age, and live it!

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  • Fatigue? Unexplained weight gain and dry skin? Could it be Hashimoto’s disease?

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    Maybe you feel worn out. Perhaps you’re also having trouble losing weight. Generally, you just don’t feel 100%.

    Could it be Hashimoto’s disease? This common autoimmune thyroid disorder is when your immune system (which fights off viruses and bacteria), mistakenly attacks a part of your body. In this case, it’s your thyroid – a gland located at the base of your neck – and can cause low thyroid hormones levels (hypothyroidism).

    Hypothyroidism affects one in 33 Australians and Hashimoto’s is one of the most common thyroid conditions in first-world countries.

    While symptoms can be subtle, untreated Hashimoto’s can cause long-term problems with your heart, memory and fertility. Here is what you need to know.

    What happens when you have Hashimoto’s?

    Your thyroid gland is a butterfly-shaped gland in the neck. It is essential in regulating things like muscle function, digestion, metabolism, the heart and lungs. In children, thyroid hormones are also needed for normal growth and development.

    Hashimoto’s thyroid disease, named after the Japanese doctor who discovered it in 1912, is also known as Hashimoto’s thyroiditis or chronic lymphocytic thyroiditis. The disease can cause the immune system to mistakenly produce proteins called antibodies (thyroid peroxidase and thyroglobulin). These can cause inflammation and long-term damage to the thyroid gland. Over time, as thyroid tissue is inflamed and/or destroyed, there can be a decrease in the production of thyroid hormones (hypothyroidism).

    Hashimoto’s can present subtly at first. If you only have antibodies with no change in thyroid levels, it is likely you won’t have any symptoms.

    However, as the disease progresses, you may experience fatigue, weight gain (or difficulty losing weight), increased sensitivity to the cold, constipation, dry skin, muscle aches, irregular or heavy menstrual cycles, enlarged thyroid (goitre) and occasionally hair loss, including at the ends of your eyebrows.

    What causes Hashimoto’s thyroid disease?

    Several risk factors can contribute to the development of Hashimoto’s including:

    What are the long-term risks?

    Long-term, untreated Hashimoto’s thyroiditis can cause heart issues, higher cholesterol levels, nerve damage (peripheral neuropathy), reduced cognition and infertility.

    In pregnancy, Hashimoto’s has a higher risk of pre-eclampsia (high blood pressure affecting several organs), premature birth, placental abruption (when the placenta separates from the inner wall of the uterus before birth) and, in severe cases, pregnancy loss.

    The disease has also been linked with an increased risk (but low incidence) of the lymphocytes of the thyroid turning into cancer cells to cause thyroid lymphoma.

    How is Hashimoto’s diagnosed?

    Diagnosis can be confirmed with a blood test to check thyroid levels and antibodies.

    Thyroid peroxidase antibodies are commonly present but about 5% of patients test antibody-negative. In those people, diagnosis depends on the thyroid levels, clinical presentation and ultrasound appearance of general inflammation. An ultrasound may not be required though, especially if the diagnosis is obvious.

    Three hormone levels are tested to determine if you have Hashimoto’s.

    Thyroid stimulating hormone (TSH) is produced by the brain to speak to the thyroid, telling it to produce two types of thyroid hormones – T3 and T4.

    If you have either relative or absolute thyroid hormone deficiency, a test will show the stimulating hormones as high because the brain is trying to get the thyroid to work harder.

    microscopic slide of cells in pink stain
    Hashimoto’s thyroiditis under the microscope. Antibodies against thyroid peroxidase and thyroglobulin were elevated.
    Patho/Wikimedia Commons, CC BY-SA

    Can it be treated?

    The management of Hashimoto’s depends on the severity of the thyroid levels. Up to 20% of the population can have antibodies but normal thyroid levels. This is still Hashimoto’s thyroid disease, but it is very mild and does not require treatment. There is no current treatment to reduce antibody levels alone.

    Because thyroid peroxidase antibodies increase the risk of abnormal thyroid levels in the future, regular thyroid testing is recommended.

    When the thyroid stimulating hormone is high with normal thyroid hormone levels it is termed “subclinical hypothyroidism”. When it is paired with low hormone levels it is called “overt hypothyroidism”. The first is a mild form of the disease and treatment depends on the degree of stimulating hormone elevation.

    Overt hypothyroidism warrants treatment. The main form of this is thyroid hormone replacement therapy (levothyroxine) with the dose of the drug adjusted until thyroid levels are within the normal range. This is usually a lifelong treatment but, once the dose is optimised, hormone levels usually remain relatively stable.

    In some people with very enlarged thyroid glands causing compressive symptoms (such as difficulty swallowing or breathing), thyroidectomy (surgical removal of the thyroid) is considered.

    Hashimoto’s thyroiditis is a common condition caused by your body’s immune system incorrectly damaging to your thyroid and can go undetected. Long-term, untreated, it can cause issues with your heart, cognition, and fertility. It can be diagnosed with a simple blood test. Speak to your doctor if you have any concerns as early diagnosis and treatment can help prevent complications.The Conversation

    Aakansha Zala, The University of Queensland

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

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Related Posts

  • The Polyvagal Theory – by Dr. Stephen Porges
  • Nasal Hair; How Far To Go?

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    t’s Q&A Day at 10almonds!

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

    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

    ❝As a man in his sixties I find I need to trim my nasal hair quite frequently, otherwise it sticks out in an unsightly manner. But I’m never sure how severely I should cut the hairs back, or even how best to do it. Please advise.❞

    As you might know, those hairs are really important for our health, so let’s start by mentioning that yes, trimming is the way, not plucking!

    In an ideal world, we’d not trim them further back than the entrance to our nostrils, but given the constant nature of hair-growing, that could become a Sisyphean task.

    A good compromise, if you’re not up for trimming when you get up and having visible hairs by evening, is to put the scissors away (if you haven’t already) and use a nasal hair trimmer; these are good at a) trimming nasal hairs b) abstaining from trimming them too far back.

    By all means shop around, but here’s an example product on Amazon, for your convenience!

    Enjoy!

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  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

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    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

    Nuttapong punna/Shutterstock

    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

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

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  • Think Again – by Adam Grant

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    Warning: this book may cause some feelings of self-doubt! Ride them out and see where they go, though.

    It was Socrates who famously (allegedly) said “ἓν οἶδα ὅτι οὐδὲν οἶδα”—”I know that I know nothing”.

    Adam Grant wants us to take this philosophy and apply it usefully to modern life. How?

    The main premise is that rethinking our plans, answers and decisions is a good thing… Not a weakness. In contrast, he says, a fixed mindset closes us to opportunities—and better alternatives.

    He wants us to be sure that we don’t fall into the trap of the Dunning-Kruger Effect (overestimating our abilities because of being unaware of how little we know), but he also wants us to rethink whole strategies, too. For example:

    Grant’s approach to interpersonal conflict is very remniscent of another book we might review sometime, “Aikido in Everyday Life“. The idea here is to not give in to our knee-jerk responses to simply retaliate in kind, but rather to sidestep, pivot, redirect. This is, admittedly, the kind of “rethinking” that one usually has to rethink in advance—it’s too late in the moment! Hence the value of a book.

    Nor is the book unduly subjective. “Wishy-washiness” has a bad rep, but Grant gives us plenty in the way of data and examples of how we can, for example, avoid losses by not doubling down on a mistake.

    What, then, of strongly-held core principles? Rethinking doesn’t mean we must change our mind—it simply means being open to the possibility in contexts where such makes sense.

    Grant borrows, in effect, from:

    ❝Do the best you can until you know better. Then when you know better… do better!❞

    ~ Maya Angelou

    So, not so much undercutting the principles we hold dear, and instead rather making sure they stand on firm foundations.

    All in all, a thought-provokingly inspiring read!

    Pick up a copy of “Think Again” on Amazon today!

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