Fully Present – by Dr. Susan Smalley and Diana Winston

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.

“The Science and the Art of…” tends to be a bit of a fuzzy obfuscation, but in this case, it’s accurate, especially in this presentation. The authors are, indeed, a scientist and an artist—and both practitioners, meeting in the middle.

As such, we get the clinical insights of a researcher and professor of psychiatry, and the grounded-yet-spiritual insights of an erstwhile Buddhist nun.

While the book is pop psychology in essence, the format is much more that of a textbook than a self-help book. Will it be useful for helping yourself anyway, though? Yes, absolutely, if you apply the information contained within.

Don’t be fooled into thinking that a textbook format makes it dry, though—the writing is very compelling, and you’ll find yourself turning pages eagerly. There’s no time like the present, after all!

Bottom line: if you find the scientific evidence-base for the usefulness of mindfulness appealing, but find a lot of guides a little fluffy, this one is perfectly balanced—and very well written, too.

Click here to check out Fully Present, bring yourself into the moment, always!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • The Body: A Guide for Occupants – by Bill Bryson
  • Plum vs Persimmon – Which is Healthier?
    Plum triumphs over persimmon with lower glycemic index, an abundance of vitamins, and powerful cancer-fighting properties. Choose wisely, choose health – choose plums!

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • TED-x | Sugar Is Not A Treat

    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.

    Dr. Jody Stanislaw offers a reframe:

    Not so sweet

    The pancreas isn’t an organ that most people think about a lot, but it regulates blood sugar levels by releasing insulin as needed. Overworking the beta cells in the pancreas that do this, can lead to their burnout, which contributes to prediabetes and type 2 diabetes.

    If, like Dr. Stanislaw, you already have Type 1 Diabetes (an autoimmune condition usually diagnosed in early childhood and unrelated to what one has or hasn’t been eating), then your pancreas is already not doing much, or rather, it’s too busy fighting itself to actually do its job. This means that taking exogenous insulin (i.e., from the pharmacy rather than from your dysfunctional pancreas) will be necessary for survival. Most people with T1D will have an insulin pump if possible, to provide insulin as needed. Others will rely on injections.

    So, does that mean that T1D is a free pass on the diabetes-related health risks of sugar, since after all, you already have diabetes anyway?

    Nope, no such luck. Because in the case of T1D, if you then get insulin resistance on top of the fact you don’t make your own insulin, then the insulin that you are taking will stop working, and ultimately you will die. So, that’s pretty important to avoid!

    Thus, Dr. Stanislaw has strong opinions on diet in this regard, and she recommends her own protocol regardless of whether you are diabetic or not:

    • Avoid refined carbs (e.g. bread, pasta, or foods with added sugars).
    • Start the day with protein-rich foods for balanced blood sugar.
    • Drink water to curb sugar cravings caused by dehydration.
    • Use low-carb substitutes (e.g. cauliflower pizza crust, zucchini noodles, etc).

    While Dr. Stanislaw does recommend an 80:20 approach to eating in general (80% healthy foods, 20% indulgences), she does strongly suggest not putting sugar even into the “indulgences” 20%, because a) a diet of 20% sugar is not at all good, and b) the dangers of sugar consumption are particularly high, so it is better reframed not as a treat to be enjoyed, but rather as a threat to be avoided.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    5 Steps To Quit Sugar Easily

    Take care!

    Share This Post

  • ‘I keep away from people’ – combined vision and hearing loss is isolating more and more older Australians

    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.

    Our ageing population brings a growing crisis: people over 65 are at greater risk of dual sensory impairment (also known as “deafblindness” or combined vision and hearing loss).

    Some 66% of people over 60 have hearing loss and 33% of older Australians have low vision. Estimates suggest more than a quarter of Australians over 80 are living with dual sensory impairment.

    Combined vision and hearing loss describes any degree of sight and hearing loss, so neither sense can compensate for the other. Dual sensory impairment can occur at any point in life but is increasingly common as people get older.

    The experience can make older people feel isolated and unable to participate in important conversations, including about their health.

    bricolage/Shutterstock

    Causes and conditions

    Conditions related to hearing and vision impairment often increase as we age – but many of these changes are subtle.

    Hearing loss can start as early as our 50s and often accompany other age-related visual changes, such as age-related macular degeneration.

    Other age-related conditions are frequently prioritised by patients, doctors or carers, such as diabetes or heart disease. Vision and hearing changes can be easy to overlook or accept as a normal aspect of ageing. As an older person we interviewed for our research told us

    I don’t see too good or hear too well. It’s just part of old age.

    An invisible disability

    Dual sensory impairment has a significant and negative impact in all aspects of a person’s life. It reduces access to information, mobility and orientation, impacts social activities and communication, making it difficult for older adults to manage.

    It is underdiagnosed, underrecognised and sometimes misattributed (for example, to cognitive impairment or decline). However, there is also growing evidence of links between dementia and dual sensory loss. If left untreated or without appropriate support, dual sensory impairment diminishes the capacity of older people to live independently, feel happy and be safe.

    A dearth of specific resources to educate and support older Australians with their dual sensory impairment means when older people do raise the issue, their GP or health professional may not understand its significance or where to refer them. One older person told us:

    There’s another thing too about the GP, the sort of mentality ‘well what do you expect? You’re 95.’ Hearing and vision loss in old age is not seen as a disability, it’s seen as something else.

    Isolated yet more dependent on others

    Global trends show a worrying conundrum. Older people with dual sensory impairment become more socially isolated, which impacts their mental health and wellbeing. At the same time they can become increasingly dependent on other people to help them navigate and manage day-to-day activities with limited sight and hearing.

    One aspect of this is how effectively they can comprehend and communicate in a health-care setting. Recent research shows doctors and nurses in hospitals aren’t making themselves understood to most of their patients with dual sensory impairment. Good communication in the health context is about more than just “knowing what is going on”, researchers note. It facilitates:

    • shorter hospital stays
    • fewer re-admissions
    • reduced emergency room visits
    • better treatment adherence and medical follow up
    • less unnecessary diagnostic testing
    • improved health-care outcomes.

    ‘Too hard’

    Globally, there is a better understanding of how important it is to maintain active social lives as people age. But this is difficult for older adults with dual sensory loss. One person told us

    I don’t particularly want to mix with people. Too hard, because they can’t understand. I can no longer now walk into that room, see nothing, find my seat and not recognise [or hear] people.

    Again, these experiences increase reliance on family. But caring in this context is tough and largely hidden. Family members describe being the “eyes and ears” for their loved one. It’s a 24/7 role which can bring frustration, social isolation and depression for carers too. One spouse told us:

    He doesn’t talk anymore much, because he doesn’t know whether [people are] talking to him, unless they use his name, he’s unaware they’re speaking to him, so he might ignore people and so on. And in the end, I noticed people weren’t even bothering him to talk, so now I refuse to go. Because I don’t think it’s fair.

    older woman looks down at table while carer looks on
    Dual sensory loss can be isolating for older people and carers. Synthex/Shutterstock

    So, what can we do?

    Dual sensory impairment is a growing problem with potentially devastating impacts.

    It should be considered a unique and distinct disability in all relevant protections and policies. This includes the right to dedicated diagnosis and support, accessibility provisions and specialised skill development for health and social professionals and carers.

    We need to develop resources to help people with dual sensory impairment and their families and carers understand the condition, what it means and how everyone can be supported. This could include communication adaptation, such as social haptics (communicating using touch) and specialised support for older adults to navigate health care.

    Increasing awareness and understanding of dual sensory impairment will also help those impacted with everyday engagement with the world around them – rather than the isolation many feel now.

    Moira Dunsmore, Senior Lecturer, Sydney Nursing School, Faculty of Medicine and Health, University of Sydney, University of Sydney; Annmaree Watharow, Lived Experience Research Fellow, Centre for Disability Research and Policy, University of Sydney, and Emily Kecman, Postdoctoral research fellow, Department of Linguistics, University of Sydney

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

    Share This Post

  • The Silent Struggle – by L. William Ross-Child, MLC

    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.

    The vast majority of literature out there about ADHD is about children. And fair enough, there are enough popular misunderstandings of ADHD in children so it’s good those works exist… but what about adults?

    Adults face different challenges than children, and have different responsibilities. People have different expectations. And even if you say you have ADHD… If you’re not behaving like a squirrel, they will often not accept this, much less understand it, because half the actual symptoms are not what most people think they are.

    Ross-Child first lays out the neurobiological underpinnings of ADHD. This is a good place to start, because the physiology of it explains a lot of the other parts of it that can otherwise seem quite mystifying.

    Thereafter, he looks one-by-one at the various cognitive and behavioral aspects of ADHD in adults, which will surely help the reader to better understand themself (or perhaps a loved one).

    The next part of the book is given over to an exploration of ADHD and the differences it can make in the workplace, relationships (incl. ADHD and sex), as well as parenting, and how these things can all be navigated better by all concerned.

    The style throughout is light and very readable, peppered with science made comprehensible. If there’s any flaw, it’s that there are only two pages of references in the bibliography—we’d have liked to have seen more.

    All in all though, a really useful guide if you or a loved one has ADHD and you’d like strategies for working with (or around) this condition in a world not made to be kind to such.

    Order your copy of “The Silent Struggle: Taking Charge of ADHD in Adults” from Amazon today!

    Share This Post

Related Posts

  • The Body: A Guide for Occupants – by Bill Bryson
  • What are plyometric exercises? How all that hopping and jumping builds strength, speed and power

    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.

    If you’ve ever seen people at the gym or the park jumping, hopping or hurling weighted balls to the ground, chances are they were doing plyometric exercises.

    Examples include:

    • box jumps, where you repeatedly leap quickly on and off a box
    • lateral skater hops, where you bound from side to side like a speeding ice skater
    • rapidly throwing a heavy medicine ball against a wall, or to the ground
    • single leg hops, which may involve hopping on the spot or through an obstacle course
    • squat jumps, where you repeatedly squat and then launch yourself into the air.
    Photo by cottonbro studio/Pexels

    There are many more examples of plyometric exercises.

    What ties all these moves together is that they use what’s known as the “stretch shortening cycle”. This is where your muscles rapidly stretch and then contract.

    A runner skips over an obstacle course in a field.
    Runners routinely practise plyometric exercises to improve explosive leg strength. WoodysPhotos/Shutterstock

    Potential benefits

    Research shows incorporating plyometric exercise into your routine can help you:

    Studies have found plyometric exercises can help:

    • older people who want to retain and build muscle strength, boost bone health, improve posture and reduce the risk of falls
    • adolescent athletes who want to build the explosive strength needed to excel in sports such as athletics, tennis, soccer, basketball and football
    • female athletes who want to jump higher or change direction quickly (a useful skill in many sports)
    • endurance runners who want to boost physical fitness, run time and athletic performance.

    And when it comes to plyometric exercises, you get out what you put in.

    Research has found the benefits of plyometrics are significantly greater when every jump was performed with maximum effort.

    Women jump on and off boxes.
    Jumping can help boost bone strength. WoodysPhotos/Shutterstock

    Potential risks

    All exercise comes with risk (as does not doing enough exercise!)

    Plyometrics are high-intensity activities that require the body to absorb a lot of impact when landing on the ground or catching medicine balls.

    That means there is some risk of musculoskeletal injury, particularly if the combination of intensity, frequency and volume is too high.

    You might miss a landing and fall, land in a weird way and crunch your ankle, or get a muscle tear if you’re overdoing it.

    The National Strength and Conditioning Association, a US educational nonprofit that uses research to support coaches and athletes, recommends:

    • a maximum of one to three plyometric sessions per week
    • five to ten repetitions per set and
    • rest periods of one to three minutes between sets to ensure complete muscle recovery.
    An older person does jumps on a race track.
    With the right guidance, jumps can be safe for older people and may help reduce the risk of falls as you age. Realstock/Shutterstock

    One meta-analysis, where researchers looked at many studies, found plyometric training was feasible and safe, and could improve older people’s performance, function and health.

    Overall, with appropriate programming and supervision, plyometric exercise can be a safe and effective way to boost your health and athletic performance.

    Justin Keogh, Associate Dean of Research, Faculty of Health Sciences and Medicine, Bond University and Mandy Hagstrom, Senior Lecturer, Exercise Physiology. School of Health Sciences, UNSW Sydney

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

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Myth of Normal – by Dr. Gabor Maté and Daniel Maté

    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.

    A lot of popular beliefs (and books!) start with the assumption that everyone is, broadly speaking, “normal”. That major diversions from “normal” happen only to other people… And that minor diversions from “normal” are just something to suck up and get over—magically effecting a return to “normalcy”.

    Dr. Maté, however, will have none of these unhelpful brush-offs, and observes that in fact most if not all of us have been battered by the fates one way or another. We just:

    • note that we have more similarities than differences, and
    • tend to hide our own differences (to be accepted) or overlook other people’s (to make them more acceptable).

    How is this more helpful? Well, the above approach isn’t always, but Mate has an improvement to offer:

    We must see flawed humans (including ourselves) as the product of our environments… and/but see this a reason to look at improving those environments!

    Beyond that…

    The final nine chapters of the books he devotes to “pathways to wholeness” and, in a nutshell, recovery. Recovery from whatever it was for you. And if you’ve had a life free from anything that needs recovering from, then congratulations! You doubtlessly have at least one loved one who wasn’t so lucky, though, so this book still makes for excellent reading.

    Dr. Maté was awarded the Order of Canada for his medical work and writing. His work has mostly been about addiction, trauma, stress, and childhood development. He co-wrote this book with his son, Daniel.

    Check out The Myth of Normal on Amazon today!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Why You Don’t Need 8 Glasses Of Water Per Day

    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.

    The idea that you need to drink eight glasses of water daily is a myth. For most people most of the time, this practice will not make your skin brighter, improve mental clarity, or boost energy levels. All that will happen as a result of drinking beyond your thirst, is that you’ll pee more.

    A self-regulating system

    Our kidneys regulate hydration by monitoring blood volume and salt levels. When blood becomes slightly saltier or its volume drops, such as through sweating, the kidneys absorb more water into the bloodstream. If needed, the body triggers thirst signals to encourage fluid intake.

    In most cases, you can rely on your body’s natural thirst cues to manage hydration. Thirst is a reliable indicator of when you need to drink water, making constant monitoring of water intake unnecessary for most people.

    There are some exceptions, though! Some people, such as those with kidney stones, especially older adults, or those with specific medical considerations and resultant advice from your doctor, may need to pay closer attention to their water intake.

    Nor does hydration have to be a matter of “drinking water”: many foods and drinks, such as fruit, coffee, soups, etc, contribute to your daily water intake and (because the body processes it more slowly) are often more hydrating than plain water (which can just pass straight through if you take more than a certain amount at once). If you listen to your body’s thirst signals, there’s no need to rigidly count eight glasses of water each day.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Hydration Mythbusting ← this also covers why urine color is not as good a guide as your thirst

    Take care!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: