Good Energy – by Dr. Casey Means

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For a book with a title like “Good Energy” and chapters such as “Bad Energy Is the Root of Disease”, this is actually a very science-based book (and there are a flock of well-known doctors saying so in the “praise for” section, too).

The premise is simple: most of our health is a matter of what our metabolism is (or isn’t) doing, and it’s not just a case of “doing more” or “doing less”. Indeed, a lot of “our” energy is expended doing bad things (such as chronic inflammation, to give an obvious example).

Dr. Means outlines about a dozen things many people do wrong, and about a dozen things we can do right, to get our body’s energy system working for us, rather than against us.

The style here is pop-science throughout, and in the category of criticism, the bibliography is offloaded to her website (we prefer to have things in our hands). However, the information here is good, clearly-presented, and usefully actionable.

Bottom line: if you ever find yourself feeling run-down and like your body is using your resources against you rather than for you, this is the book to get you out of that slump!

Click here to check out Good Energy, and get your metabolism working for you!

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Recommended

  • Learning to Love Midlife – by Chip Conley
  • Hello Sleep – by Dr. Jade Wu
    Dr. Wu’s fresh take on sleep eliminates the anxiety cycle—cooperating with your body to achieve restful nights. Plus, insights on individual differences tailored to your needs.

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  • Flexible Dieting – by Alan Aragon

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    This is the book from which we were working, for the most part, in our recent Expert Insights feature with Alan Aragon. We’ll re-iterate here: despite not being a Dr. Aragon, he’s a well-published research scientist with decades in the field of nutritional science, as well as being a personal trainer and fitness educator.

    As you may gather from our other article, there’s a lot more to this book than “eat what you like”. Specifically, as the title suggests, there’s a lot of science—decades of it, and while we had room to cite a few studies in our article, he cites many many more; several citations per page of a 288-page book.

    So, that sets the book apart from a lot of its genre; instead of just “here’s what some gym-bro thinks”, it’s “here’s what decades of data says”.

    Another strength of this book is how clearly he explains such a lot of science—he explains terms as they come up, as well as having a generous glossary. He also explains things clearly and simply without undue dumbing down—just clarity of communication.

    The style is to-the-point and instructional; it’s neither full of fitness-enthusiast hype nor dry academia, and keeps a light and friendly conversational tone throughout.

    Bottom line: if you’d like to get your diet in order and you want to do it right while also knowing which things still need attention (and why) and which you can relax about (and why), then this book will get you there.

    Click here to check out Flexible Dieting, and take an easy, relaxed control of yours!

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  • The Checklist Manifesto – by Dr. Atul Gawande

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    Dr. Gawande, himself a general surgeon, uses checklists a lot. He is, unequivocally, an expert in his field. He “shouldn’t” need a checklist to tell him to do such things as “Check you have the correct patient”. But checklists are there as a safety net. And, famously, “safety regulations are written in blood”, after all.

    And, who amongst us has never made such a “silly” error? From forgetting to turn the oven on, to forgetting to take the handbrake off, it takes only a momentary distraction to think we’ve done something we haven’t.

    You may be wondering: why a whole book on this? Is it just many examples of the usefulness of checklists? Because I’m already sold on that, so, what else am I going to get out of it?

    Dr. Gawande also explains in clear terms:

    • How to optimize “all necessary steps” with “as few steps as possible”
    • The important difference between read-do checklists and do-confirm checklists
    • To what extent we should try to account for the unexpected
    • How to improve compliance (i.e., making sure you actually use it, no matter how tempting it will be to go “yeah this is automatic for me now” and gloss over it)
    • The role of checklists in teams, and in passing on knowledge

    …and more.

    Bottom line: if you’ve ever tried to make tea without putting the tea-leaves in the pot, this is the book that will help you avoid making more costly mistakes—whatever your area of activity or interest.

    Click here to check out the Checklist Manifesto, and make fewer mistakes!

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  • The Brain-Skin Doctor

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    Of Brains And Breakouts

    Dr claudia auto acquire.

    This is Dr. Claudia Aguirre. She’s a molecular neuroscientist, and today she’s going to be educating us about skin.

    What? Why?

    When we say “neuroscience”, we generally think of the brain. And indeed, that’s a very important part of it.

    We might think about eyes, which are basically an extension of the brain.

    We don’t usually think about skin, which (just like our eyes) is constantly feeding us a lot of information about our surroundings, via a little under three million nerve endings. Guess where the other ends of those nerves lead!

    There’s a constant two-way communication going on between our brain and our skin.

    What does she want us to know?

    Psychodermatology

    The brain and the skin talk to each other, and maladies of one can impact the other:

    • Directly, e.g. stress prompting skin breakouts (actually this is a several-step process physiologically, but for the sake of brevity we’ll call this direct)
    • Indirectly, e.g. nervous disorders that result in people scratching or picking at their skin, which prompts a whole vicious cycle of one thing making the other worse

    Read more: Psychodermatology: The Brain-Skin Connection

    To address both kinds of problems, clearly something beyond moisturizer is needed!

    Mindfulness (meditation and beyond)

    Mindfulness is a well-evidenced healthful practice for many reasons, and Dr. Aguirra argues the case for it being good for our skin too.

    As she points out,

    ❝Cultural stress and anxiety can trigger or aggravate many skin conditions—from acne to eczema to herpes, psoriasis, and rosacea.

    Conversely, a disfiguring skin condition can trigger stress, anxiety, depression, and even suicide.

    Chronic, generalized anxiety can create chronic inflammation and exacerbate inflammatory skin conditions, such as those I mentioned previously.

    Chronic stress can result in chronic anxiety, hypervigilance, poor sleep, and a whole cascade of effects resulting in a constant breakdown of tissues and organs, including the skin.❞

    ~ Dr. Claudia Aguirra

    So, she recommends mindfulness-based stress reduction (MBSR), for the above reasons, along with others!

    Read more: Mind Matters

    How to do it: No-Frills, Evidence-Based Mindfulness

    And as for “and beyond?”

    Do you remember in the beginning of the pandemic, when people were briefly much more consciously trying to avoid touching their faces so much? That, too, is mindfulness. It may have been a stressed and anxious mindfulness for many*, but mindfulness nonetheless.

    *which is why “mindfulness-based stress reduction” is not a redundant tautology repeated more than once unnecessarily, one time after another 😉

    So: do try to keep aware of what you are doing to your skin, and so far as is reasonably practicable, only do the things that are good for it!

    The skin as an endocrine organ

    Nerves are not the only messengers in the body; hormones do a lot of our body’s internal communication too. And not just the ones everyone remembers are hormones (e.g. estrogen, testosterone, although yes, they do both have a big impact on skin too), but also many more, including some made in the skin itself!

    Dr. Aguirra gives us a rundown of common conditions, the hormones behind them, and what we can do if we don’t want them:

    Read more: Rethinking The Skin As An Endocrine Organ

    Take-away advice:

    For healthy skin, we need to do more than just hydrate, get good sleep, have good nutrition, and get a little sun (but not too much).

    • We should also practice mindfulness-based stress reduction, and seek help for more serious mental health issues.
    • We should also remember the part our hormones play in our skin, and not just the obvious ones.

    Did you know that vitamin D is also a hormone, by the way? It’s not the only hormone at play in your skin by a long way, but it is an important one:

    Society for Endocrinology | Vitamin D

    Want to know more?

    You might like this interview with Dr. Aguirre:

    The Brain in Our Skin: An Interview with Dr. Claudia Aguirre

    Take care!

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Related Posts

  • Learning to Love Midlife – by Chip Conley
  • Ear Today, Gone Tomorrow

    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 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

    ❝Have just had microsuction to remove wax from my ears. A not unpleasant experience but would appreciate your guidance on how best to discourage the buildup of wax in the first place.❞

    Well, certainly do not prod or poke it, and that includes with cotton buds (Q-Tips, for the Americans amongst us). That pushes more down than that it extracts, and creates a denser base of wax.

    There is no evidence that ear candles help, and they can cause harm.

    Further reading: Experts update best practices for diagnosis and treatment of earwax (cerumen impaction)

    Ear drops can help, and if you want a home-remedy edition, olive oil or almond oil can be used; these oils dissolve the wax quite quickly (in fancier words: they are cerumenolytic agents); washing with water (e.g. in the shower or bath) is then all that’s needed. However, to avoid infection, ensure you are using a high-purity oil, and get one to use just for that; don’t just grab a bottle from the kitchen.

    For your convenience, here is an example of medical grade almond oil (with dropper!) on Amazon

    ❝Every article had relevance to me. I ❤️ whole fruit, it’s my go to treat. I use ice packs to ease my arthritic knee pain, works well. I’ve read and loved Dr Gawande’s books. Great handful of almonds today❞

    While this wasn’t a question, and we don’t usually publish feedback here, I (your writer here, hi) misread that as “ice picks” in the first instance, an implement we’ve probably all wanted to use to relieve pain at some point, but certainly not recommendable! Anyway, the momentary confusion made me smile, so I thought I’d share the silly thought. Smiling is infectious, and all that… And it’s certainly good for the health!

    More seriously, glad you enjoyed!

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  • Cancer is increasingly survivable – but it shouldn’t depend on your ability to ‘wrangle’ the health system

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    One in three of us will develop cancer at some point in our lives. But survival rates have improved to the point that two-thirds of those diagnosed live more than five years.

    This extraordinary shift over the past few decades introduces new challenges. A large and growing proportion of people diagnosed with cancer are living with it, rather than dying of it.

    In our recently published research we examined the cancer experiences of 81 New Zealanders (23 Māori and 58 non-Māori).

    We found survivorship not only entailed managing the disease, but also “wrangling” a complex health system.

    Surviving disease or surviving the system

    Our research focused on those who had lived longer than expected (four to 32 years since first diagnosis) with a life-limiting or terminal diagnosis of cancer.

    Common to many survivors’ stories was the effort it took to wrangle the system or find others to advocate on their behalf, even to get a formal diagnosis and treatment.

    By wrangling we refer to the practices required to traverse complex and sometimes unwelcoming systems. This is an often unnoticed but very real struggle that comes on top of managing the disease itself.

    The common focus of the healthcare system is on symptoms, side effects of treatment and other biological aspects of cancer. But formal and informal care often falls by the wayside, despite being key to people’s everyday experiences.

    A woman at a doctor's appointment
    Survival is often linked to someone’s social connections and capacity to access funds. Getty Images

    The inequities of cancer survivorship are well known. Analyses show postcodes and socioeconomic status play a strong role in the prevalence of cancer and survival.

    Less well known, but illustrated in our research, is that survival is also linked to people’s capacity to manage the entire healthcare system. That includes accessing a diagnosis or treatment, or identifying and accessing alternative treatments.

    Survivorship is strongly related to material resources, social connections, and understandings of how the health system works and what is available. For instance, one participant who was contemplating travelling overseas to get surgery not available in New Zealand said:

    We don’t trust the public system. So thankfully we had private health insurance […] But if we went overseas, health insurance only paid out to $30,000 and I think the surgery was going to be a couple of hundred thousand. I remember Dad saying and crying and just being like, I’ll sell my business […] we’ll all put in money. It was really amazing.

    Assets of survivorship

    In New Zealand, the government agency Pharmac determines which medications are subsidised. Yet many participants were advised by oncologists or others to “find ways” of taking costly, unsubsidised medicines.

    This often meant finding tens of thousands of dollars with no guarantees. Some had the means, but for others it meant drawing on family savings, retirement funds or extending mortgages. This disproportionately favours those with access to assets and influences who survives.

    But access to economic capital is only one advantage. People also have cultural resources – often described as cultural capital.

    In one case, a participant realised a drug company was likely to apply to have a medicine approved. They asked their private oncologist to lobby on their behalf to obtain the drug through a compassionate access scheme, without having to pay for it.

    Others gained community support through fundraising from clubs they belonged to. But some worried about where they would find the money, or did not want to burden their community.

    I had my doctor friend and some others that wanted to do some public fundraising. But at the time I said, “Look, most of the people that will be contributing are people from my community who are poor already, so I’m not going to do that option”.

    Accessing alternative therapies, almost exclusively self-funded, was another layer of inequity. Some felt forced to negotiate the black market to access substances such as marijuana to treat their cancer or alleviate the side effects of orthodox cancer treatment.

    Cultural capital is not a replacement for access to assets, however. Māori survivorship was greatly assisted by accessing cultural resources, but often limited by lack of material assets.

    Persistence pays

    The last thing we need when faced with the possibility of cancer is to have to push for formal diagnosis and care. Yet this was a common experience.

    One participant was told nothing could be found to explain their abdominal pain – only to find later they had pancreatic cancer. Another was told their concerns about breathing problems were a result of anxiety related to a prior mental health history, only to learn later their earlier breast cancer had spread to their lungs.

    Persistence is another layer of wrangling and it often causes distress.

    Once a diagnosis was given, for many people the public health system kicked in and delivered appropriate treatment. However, experiences were patchy and variable across New Zealand.

    Issues included proximity to hospitals, varying degrees of specialisation available, and the requirement of extensive periods away from home and whānau. This reflects an ongoing unevenness and lack of fairness in the current system.

    When facing a terminal or life-limiting diagnosis, the capacity to wrangle the system makes a difference. We shouldn’t have to wrangle, but facing this reality is an important first step.

    We must ensure it doesn’t become a continuing form of inequity, whereby people with access to material resources and social and cultural connections can survive longer.

    Kevin Dew, Professor of Sociology, Te Herenga Waka — Victoria University of Wellington; Alex Broom, Professor of Sociology & Director, Sydney Centre for Healthy Societies, University of Sydney; Chris Cunningham, Professor of Maori & Public Health, Massey University; Elizabeth Dennett, Associate Professor in Surgery, University of Otago; Kerry Chamberlain, Professor of Social and Health Psychology, Massey University, and Richard Egan, Associate Professor in Health Promotion, University of Otago

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

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  • To Err Is Human; To Forgive, Healthy

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    How To Forgive (And Why)

    There’s an old saying that holding onto a grudge is like drinking poison and expecting the other person to die. If only it were so simple and easy as just choosing to let go!

    But it’s not, is it?

    When people have wronged us and/or wronged our loved ones, it’s hard to forgive, especially if they have not changed. For that matter, it can be hard to forgive ourselves for mistakes that we made, too.

    Either way, “drinking that poison” can be close to literal, in terms of what harboring such anger and resentment can do for our cortisol levels.

    So, what to do about it?

    If you have a dialogue with the person, our previous article on communication may help a lot.

    If you don’t, there are various other angles that can be taken:

    The Unsent Letter

    You can even send it, if you like, but it’s not the point here. The idea is to write to the person, expressing your grievances. But, (as per the above-linked article on communication) try to focus at least as much on your feelings as their actions. “When you did/said x, I felt y”, etc.

    This is important for helping you process your feelings. If you send the letter, it’s also important for the other person to be able to understand your feelings.

    Sometimes, we feel the things we do so strongly because we don’t have an outlet for them. Pouring out our emotions in such a fashion, on the other hand, means (to labor the metaphor) they’re no longer bottled up. Even just in and of itself, that can provide us a lot of relief.

    And when we the negative emotions are no longer such high pressure, it can be easier to let go of them.

    Mindfulness

    Following on from the above idea, a good strategy can be simply sitting and feeling everything you need to feel, noticing it without judgement, like a curious observer.

    Sometimes what we need is just to be heard, and that starts with hearing ourselves.

    Compassion

    There’s a Buddhist exercise that involves actively feeling compassion for three people: a loved one, a stranger, and an enemy. Many people report that it’s actually harder to feel compassion for a random stranger, than an enemy. Why? Because we don’t know them; we don’t know what’s good and bad about them in our estimation.

    If you’re reading this because you want to be able to gain the peace of being able to forgive someone (even if that someone is yourself), then in at least some respect right now, that person is in the “enemy” category. So how do we unpack that?

    To err is human. Everybody screws up sometimes. And also, everyone has a reason (or a complex of reasons) for acting the way they do. This does not mean that those reasons excuse the behavior, but it can explain it.

    You don’t get angry at a storm for soaking you through. Even if you might not understand the physics of it in the way a meteorologist might, you understand that there were things that led to that, and you were just in the wrong place at the wrong time.

    So why do we get angry at someone else for wronging us? Even if we might not understand the personal background of it in the way their psychologist or therapist might, we (hopefully) understand that there were things that caused them to be the way they were, and we were just in the wrong place at the wrong time.

    And ourselves? We probably know, when we made a mistake, why we made it. Maybe we were afraid, insecure, reactive, forgetful, or too focused on some other thing. Whatever it was, we did our best at the time and, apparently, our best wasn’t as good as we’d like.

    If we didn’t deserve forgiveness, we wouldn’t be critical of our past selves in the first place.

    And, the science is very clear that it’s important for our health for other reasons besides cortisol management, too.

    And as for others? They did the best they knew how. Maybe they were afraid, insecure, reactive, forgetful, or too focused on some other thing. Same story, different character.

    Remembering that can be key to “accepting the apology we never received”.

    Forgiving without forgetting

    Developing the ability to forgive is a useful tool for our own mental health. It doesn’t mean we must or even should make ourselves a doormat.

    “I forgive you” does not have to mean a clean slate; it means remembering that the thing happened, and just not holding on to the anger/resentment associated with it.

    It may be water under the bridge now, but it might have been a devastatingly destructive wave at the time, and continuing to acknowledge truth that is sensible. Just, from a position of peace now, hopefully.

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