Habits of a Happy Brain – by Dr. Loretta Graziano Breuning

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There are lots of books on “happy chemicals” and “how to retrain your brain”, so what makes this one different?

Firstly, it focuses on four “happy chemicals”, not just one:

  • Serotonin
  • Dopamine
  • Oxytocin
  • Endorphins

It also looks at the role of cortisol, and how it caps off each of those just a little bit, to keep us just a little malcontent.

Behavioral psychology tends to focus most on dopamine, while prescription pharmaceuticals for happiness (i.e., most antidepressants) tend to focus on serotonin. Here, Dr. Breuning helps us understand the complex interplay of all of the aforementioned chemicals.

She also clears up many misconceptions, since a lot of people misattribute the functions of each of these.

Common examples include “I’m doing this for the serotonin!” when the activity is dopaminergic not serotoninergic, or considering dopamine “the love molecule” when oxytocin, or even something else like phenylethylamine would be more appropriate.

The above may seem like academic quibbles and not something of practical use, but if we want to biohack our brains, we need to do better than the equivalent of a chef who doesn’t know the difference between salt and sugar.

Where things are of less practical use, she tends to skip over or at least streamline them. For example, she doesn’t really discuss the role of post-dopamine prolactin in men—but the discussion of post-happiness cortisol covers the same ground anyway, for practical purposes.

Dr. Breuning also looks at where our evolved neurochemical responses go wrong, and lays out guidelines for such challenges as overcoming addiction, or embracing delayed gratification.

Bottom line: this book is a great user-manual for the brain. If you’d like to be happier and more effective with fewer bad habits, this is the book for you.

Click here to check out Habits of a Happy Brain, and get biohacking yours!

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  • This Is Your Brain on Music – by Dr. Daniel Levitin
    Dr. Levitin explores the science behind music, from its impact on speech development to its effect on memory. A must-read for music lovers and cognitive enthusiasts.

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  • Dates vs Raisins – Which is Healthier?

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    Our Verdict

    When comparing dates to raisins, we picked the dates.

    Why?

    There are benefits for each fruit, but we say dates come out on top. See what you think:

    In terms of macros, while they’re both dried fruits, dates contain more water (unless you leave them sitting open for a while), which will tend to mathematically lower the relative percentages of other components because they’re being held against water weight too. However, even though this is the case (i.e. dates are being mathematically disadvantaged), dates contain more than twice the fiber that raisins do (8g/100g compared to raisins’ 3.7g/100g).

    While we’re talking macros, dates are also lower in total carbs, as well as obviously net carbs, and have a much lower glycemic index than raisins (dates have a glycemic index of 42, considered low, while raisins have a glycemic index of 64, considered medium; their respective glycemic loads are even more telling: 13 for raisins and just 2 for dates!).

    About those carbs… For dates, it’s an approximately equal mix of sucrose, glucose, and fructose, while for raisins it’s 49% glucose and 49% fructose. Because sucrose is the only disaccharide here, this (as well as the fiber difference) is one of the reasons for the different glycemic indices and glycemic loads, since glucose and fructose are more quickly absorbed.

    That’s more than we usually write about macros, but in this case, both fruits are ones especially often hit with the “aren’t they full of sugar though?” question, so it was important to cover the critical distinctions between the two, because they really are very different.

    Summary of macros: dates win easily in every aspect we looked at

    In the category of vitamins, raisins get a tally in their favor. Raisins are higher in vitamins B1, B2, C, E, K, and choline, while dates are higher in vitamins A, B3, B5, and B9, giving raisins a 6:4 lead here. In dates’ defense, the difference in vitamin K is marginal, and it’d make it a 5:4 lead if we considered that within the margin of error (because all these figures are of course based on averages), and the vitamins that dates are higher in, the margins are much wider indeed, meaning that both fruits have approximately the same overall levels of vitamins when looked at in total, but still, we’ll call this category a nominal win for raisins.

    When it comes to minerals, dates have more magnesium, selenium, and zinc, while raisins have more copper, iron, phosphorus, and potassium. Nominally that’s a 4:3 lead for raisins, but if we consider that raisins also contain more sodium, it’s more like a tie here. If we have to pick one though, this is a very slight win for raisins.

    Adding up the sections, we have one huge win for dates (macros) with two very marginal wins for raisins—hence, we say that dates win out.

    Still, of course enjoy both; diversity is good for the health.

    Want to learn more?

    You might like to read:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • The Origin of Everyday Moods – by Dr. Robert Thayer

    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.

    First of all, what does this title mean by “everyday moods”? By this the author is referring to the kinds of moods we have just as a matter of the general wear-and-tear of everyday life—not the kind that come from major mood disorders and/or serious trauma.

    The latter kinds of mood take less explaining, in any case. Dr. Thayer, therefore, spends his time on the less obvious ones—which in turn are the ones that affect most of the most, every day.

    Critical to Dr. Thayer’s approach is the mapping of moods by four main quadrants:

    1. High energy, high tension
    2. High energy, low tension
    3. Low energy, high tension
    4. Low energy, low tension

    …though this can be further divided into 25 sectors, if we rate each variable on a scale of 0–4. But for the first treatment, it suffices to look at whether energy and tension are high or low, respectively, and which we’d like to have more or less of.

    Then (here be science) how to go about achieving that in the most efficient, evidence-based ways. So, it’s not just a theoretical book; it has great practical value too.

    The style of the book is accessible, and walks a fine line between pop-science and hard science, which makes it a great book for laypersons and academics alike.

    Bottom line: if you’d like the cheat codes to improve your moods and lessen the impact of bad ones, this is the book for you.

    Click here to check out The Origin of Everyday Moods, and manage yours!

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  • The Intelligence Trap – by David Robson

    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.

    We’re including this one under the umbrella of “general wellness”, because it happens that a lot of very intelligent people make stunningly unfortunate choices sometimes, for reasons that may baffle others.

    The author outlines for us the various reasons that this happens, and how. From the famous trope of “specialized intelligence in one area”, to the tendency of people who are better at acquiring knowledge and understanding to also be better at acquiring biases along the way, to the hubris of “I am intelligent and therefore right as a matter of principle” thinking, and many other reasons.

    Perhaps the greatest value of the book is the focus on how we can avoid these traps, narrow our bias blind spots, and play to our strengths while paying full attention to our weaknesses.

    The style is very readable, despite having a lot of complex ideas discussed along the way. This is entirely to be expected of this author, an award-winning science writer.

    Bottom line: if you’d like to better understand the array of traps that disproportionately catch out the most intelligent people (and how to spot such), then this is a great book for you.

    Click here to check out The Intelligence Trap, and be more wary!

    Share This Post

Related Posts

  • Bored of Lunch – by Nathan Anthony
  • Yoga that Helps You on the Loo

    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 This Video Helps You Poo

    When you’re feeling a bit bloated, Yoga With Bird’s 10-minute yoga routine promises to help you release…your gas. And, perhaps, more.

    From a tabletop flow to soothing twists, each pose allows you to sync your breath with movement, helping to promote organic relief.

    With options to modify with pillows for extra support, this video (below) caters to everyone needing a digestive reset.

    Other Toilet Tricks

    If yoga isn’t your thing, or you’re interested in trying to use different methods to make your visits to the bathroom a bit easier, we’ve spoken about the ways to manage gut health, and use of probiotics or fiber, and even the prevention of hemorrhoids.

    Namaste and goodbye to bloat!

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • A short history of sunscreen, from basting like a chook to preventing skin cancer

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    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

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

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  • Falling: Is It Due To Age Or Health Issues?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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 😎

    ❝What are the signs that a senior is falling due to health issues rather than just aging?❞

    Superficial answer: having an ear infection can result in a loss of balance, and is not particularly tied to age as a risk factor

    More useful answer: first, let’s consider these two true statements:

    • The risks of falling (both the probability and the severity of consequences) increase with age
    • Health issues (in general) tend to increase with age

    With this in mind, it’s difficult to disconnect the two, as neither exist in a vacuum, and each is strongly associated with the other.

    So the question is easier to answer by first flipping it, to ask:

    ❝What are the health issues that typically increase with age, that increase the chances of falling?❞

    A non-exhaustive list includes:

    • Loss of strength due to sarcopenia (reduced muscle mass)
    • Loss of mobility due to increased stiffness (many causes, most of which worsen with age)
    • Loss of risk-awareness due to diminished senses (for example, not seeing an obstacle until too late)
    • Loss of risk-awareness due to reduced mental focus (cognitive decline producing absent-mindedness)

    Note that in the last example there, and to a lesser extent the third one, reminds us that falls also often do not happen in a vacuum. There is (despite how it may sometimes feel!) no actual change in our physical relationship with gravity as we get older; most falls are about falling over things, even if it’s just one’s own feet:

    The 4 Bad Habits That Cause The Most Falls While Walking

    Disclaimer: sometimes a person may just fall down for no external reason. An example of why this may happen is if a person’s joint (for example an ankle or a knee) has a particular weakness that means it’ll occasionally just buckle and collapse under one’s own weight. This doesn’t even have to be a lot of weight! The weakness could be due to an old injury, or Ehlers-Danlos Syndrome (with its characteristic joint hypermobility symptoms), or something else entirely.

    Now, notice how:

    • all of these things can happen at any age
    • all of these things are more likely to happen the older we get
    • none of these things have to happen at any age

    That last one’s important to remember! Aging is often viewed as an implacable Behemoth, but the truth is that it is many-faceted and every single one of those facets can be countered, to a greater or lesser degree.

    Think of a room full of 80-year-olds, and now imagine that…

    • One has the hearing of a 20-year-old
    • One has the eyesight of a 20-year-old
    • One has the sharp quick mind of a 20-year-old
    • One has the cardiovascular fitness of a 20-year-old

    …etc. Now, none of those things in isolation is unthinkable, so remember, there is no magic law of the universe saying we can’t have each of them:

    Age & Aging: What Can (And Can’t) We Do About It?

    Which means: that goes for the things that increase the risk of falling, too. In other words, we can combat sarcopenia with protein and resistance training, maintain our mobility, look after our sensory organs as best we can, nourish our brain and keep it sharp, etc etc etc:

    Train For The Event Of Your Life! (Mobility As A Long-Term “Athletic” Goal For Personal Safety)

    Which doesn’t mean: that we will necessarily succeed in all areas. Your writer here, broadly in excellent health, and whose lower body is still a veritable powerhouse in athletic terms, has a right ankle and left knee that will sometimes just buckle (yay, the aforementioned hypermobility).

    So, it becomes a priority to pre-empt the consequences of that, for example:

    • being able to fall with minimal impact (this is a matter of knowing how, and can be learned from “soft” martial arts such as aikido), and
    • ensuring the skeleton can take a knock if necessary (keeping a good balance of vitamins, minerals, protein, etc; keeping an eye on bone density).

    See also:

    Fall Special ← appropriate for the coming season, but it’s about avoiding falling, and reducing the damage of falling if one does fall, including some exercises to try at home.

    Take care!

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