Happy Mind, Happy Life – by Dr. Rangan Chatterjee
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Let’s start with a “why”. If happiness doesn’t strike you as a worthwhile goal in and of itself, Dr. Chatterjee discusses the health implications of happiness/unhappiness.
And, yes, including in studies where other factors were controlled for, so he shows how happiness/unhappiness does really have a causal role in health—it’s not just a matter of “breaking news: sick people are less happy”.
The author, a British GP (General Practitioner, the equivalent of what the US calls a “family doctor”) with decades of experience, has found a lot of value in the practice of holistic medicine. For this reason, it’s what he recommends to his patients at work, in his books, his blog, and his regular spot on a popular BBC breakfast show.
The writing style is relaxed and personable, without skimping on information density. Indeed, Dr. Chatterjee offers many pieces of holistic health advice, and dozens of practical exercises to boost your happiness and proof you against adversity.
Because, whatever motivational speakers may say, we can’t purely “think ourselves happy”; sometimes we have real external threats and bad things in life. But, we can still improve our experience of even these things, not to mention suffer less, and get through it in better shape with a smile at the end of it.
Bottom line: if you’d like to be happier and healthier (who wouldn’t?), then this book is a sure-fire way to set you on that path.
Click here to check out Happy Mind, Happy Life and upgrade yours!
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WHO Overturns Dogma on Airborne Disease Spread. The CDC Might Not Act on It.
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The World Health Organization has issued a report that transforms how the world understands respiratory infections like covid-19, influenza, and measles.
Motivated by grave missteps in the pandemic, the WHO convened about 50 experts in virology, epidemiology, aerosol science, and bioengineering, among other specialties, who spent two years poring through the evidence on how airborne viruses and bacteria spread.
However, the WHO report stops short of prescribing actions that governments, hospitals, and the public should take in response. It remains to be seen how the Centers for Disease Control and Prevention will act on this information in its own guidance for infection control in health care settings.
The WHO concluded that airborne transmission occurs as sick people exhale pathogens that remain suspended in the air, contained in tiny particles of saliva and mucus that are inhaled by others.
While it may seem obvious, and some researchers have pushed for this acknowledgment for more than a decade, an alternative dogma persisted — which kept health authorities from saying that covid was airborne for many months into the pandemic.
Specifically, they relied on a traditional notion that respiratory viruses spread mainly through droplets spewed out of an infected person’s nose or mouth. These droplets infect others by landing directly in their mouth, nose, or eyes — or they get carried into these orifices on droplet-contaminated fingers. Although these routes of transmission still happen, particularly among young children, experts have concluded that many respiratory infections spread as people simply breathe in virus-laden air.
“This is a complete U-turn,” said Julian Tang, a clinical virologist at the University of Leicester in the United Kingdom, who advised the WHO on the report. He also helped the agency create an online tool to assess the risk of airborne transmission indoors.
Peg Seminario, an occupational health and safety specialist in Bethesda, Maryland, welcomed the shift after years of resistance from health authorities. “The dogma that droplets are a major mode of transmission is the ‘flat Earth’ position now,” she said. “Hurray! We are finally recognizing that the world is round.”
The change puts fresh emphasis on the need to improve ventilation indoors and stockpile quality face masks before the next airborne disease explodes. Far from a remote possibility, measles is on the rise this year and the H5N1 bird flu is spreading among cattle in several states. Scientists worry that as the H5N1 virus spends more time in mammals, it could evolve to more easily infect people and spread among them through the air.
Traditional beliefs on droplet transmission help explain why the WHO and the CDC focused so acutely on hand-washing and surface-cleaning at the beginning of the pandemic. Such advice overwhelmed recommendations for N95 masks that filter out most virus-laden particles suspended in the air. Employers denied many health care workers access to N95s, insisting that only those routinely working within feet of covid patients needed them. More than 3,600 health care workers died in the first year of the pandemic, many due to a lack of protection.
However, a committee advising the CDC appears poised to brush aside the updated science when it comes to its pending guidance on health care facilities.
Lisa Brosseau, an aerosol expert and a consultant at the Center for Infectious Disease Research and Policy in Minnesota, warns of a repeat of 2020 if that happens.
“The rubber hits the road when you make decisions on how to protect people,” Brosseau said. “Aerosol scientists may see this report as a big win because they think everything will now follow from the science. But that’s not how this works and there are still major barriers.”
Money is one. If a respiratory disease spreads through inhalation, it means that people can lower their risk of infection indoors through sometimes costly methods to clean the air, such as mechanical ventilation and using air purifiers, and wearing an N95 mask. The CDC has so far been reluctant to press for such measures, as it updates foundational guidelines on curbing airborne infections in hospitals, nursing homes, prisons, and other facilities that provide health care. This year, a committee advising the CDC released a draft guidance that differs significantly from the WHO report.
Whereas the WHO report doesn’t characterize airborne viruses and bacteria as traveling short distances or long, the CDC draft maintains those traditional categories. It prescribes looser-fitting surgical masks rather than N95s for pathogens that “spread predominantly over short distances.” Surgical masks block far fewer airborne virus particles than N95s, which cost roughly 10 times as much.
Researchers and health care workers have been outraged about the committee’s draft, filing letters and petitions to the CDC. They say it gets the science wrong and endangers health. “A separation between short- and long-range distance is totally artificial,” Tang said.
Airborne viruses travel much like cigarette smoke, he explained. The scent will be strongest beside a smoker, but those farther away will inhale more and more smoke if they remain in the room, especially when there’s no ventilation.
Likewise, people open windows when they burn toast so that smoke dissipates before filling the kitchen and setting off an alarm. “You think viruses stop after 3 feet and drop to the ground?” Tang said of the classical notion of distance. “That is absurd.”
The CDC’s advisory committee is comprised primarily of infection control researchers at large hospital systems, while the WHO consulted a diverse group of scientists looking at many different types of studies. For example, one analysis examined the puff clouds expelled by singers, and musicians playing clarinets, French horns, saxophones, and trumpets. Another reviewed 16 investigations into covid outbreaks at restaurants, a gym, a food processing factory, and other venues, finding that insufficient ventilation probably made them worse than they would otherwise be.
In response to the outcry, the CDC returned the draft to its committee for review, asking it to reconsider its advice. Meetings from an expanded working group have since been held privately. But the National Nurses United union obtained notes of the conversations through a public records request to the agency. The records suggest a push for more lax protection. “It may be difficult as far as compliance is concerned to not have surgical masks as an option,” said one unidentified member, according to notes from the committee’s March 14 discussion. Another warned that “supply and compliance would be difficult.”
The nurses’ union, far from echoing such concerns, wrote on its website, “The Work Group has prioritized employer costs and profits (often under the umbrella of ‘feasibility’ and ‘flexibility’) over robust protections.” Jane Thomason, the union’s lead industrial hygienist, said the meeting records suggest the CDC group is working backward, molding its definitions of airborne transmission to fit the outcome it prefers.
Tang expects resistance to the WHO report. “Infection control people who have built their careers on this will object,” he said. “It takes a long time to change people’s way of thinking.”
The CDC declined to comment on how the WHO’s shift might influence its final policies on infection control in health facilities, which might not be completed this year. Creating policies to protect people from inhaling airborne viruses is complicated by the number of factors that influence how they spread indoors, such as ventilation, temperature, and the size of the space.
Adding to the complexity, policymakers must weigh the toll of various ailments, ranging from covid to colds to tuberculosis, against the burden of protection. And tolls often depend on context, such as whether an outbreak happens in a school or a cancer ward.
“What is the level of mortality that people will accept without precautions?” Tang said. “That’s another question.”
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.
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Love Sense – by Dr. Sue Johnson
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Let’s quickly fact-check the subtitle:
- Is it revolutionary? It has a small element of controversy, but mostly no
- Is it new? No, it is based on science from the 70s that was expanded in the 80s and 90s and has been, at most, tweaked a little since.
- Is it science? Yes! It is so much science. This book comes with about a thousand references to scientific studies.
What’s the controversy, you ask? Dr. Johnson asserts, based on our (as a species) oxytocin responsiveness, that we are biologically hardwired for monogamy. This is in contrast to the prevailing scientific consensus that we are not.
Aside from that, though, the book is everything you could expect from an expert on attachment theory with more than 35 years of peer-reviewed clinical research, often specifically for Emotionally Focused Therapy (EFT), which is her thing.
The writing style is similar to that of her famous “Hold Me Tight: Seven Conversations For A Lifetime Of Love”, a very good book that we reviewed previously. It can be a little repetitive at times in its ideas, but this is largely because she revisits some of the same questions from many angles, with appropriate research to back up her advice.
Bottom line: if you are the sort of person who cares to keep working to improve your romantic relationship (no matter whether it is bad or acceptable or great right now), this book will arm you with a lot of deep science that can be applied reliably with good effect.
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5 Steps To Quit Sugar Easily
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Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?
Step by step
Dr. Mike Hansen recommends the following steps:
- Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
- Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
- Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
- Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
- Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.
For more on each of these, enjoy:
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Want to learn more?
You might also like to read:
- Which Sugars Are Healthier, And Which Are Just The Same?
- Mythbusting The Not-So-Sweet Science Of Sugar Addiction
Take care!
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Lifespan – by Dr. David Sinclair
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.
Some books on longevity are science-heavy and heavy-going; others are glorified manifestos with much philosophy but little practical.
This one’s a sciencey-book written for a lay reader. It’s heavily referenced, but not a challenging read.
This book is divided into three parts:
- What we know (the past)
- What we’re learning (the present)
- Where we’re going (the future)
Let us quickly mention: the last part is principally sociology and economics, which are not the author’s wheelhouse. Some readers may enjoy his thoughts regardless, but we’re going to concentrate on where we found the real value of the book to be: in the first and second parts, where he brings his expertise to bear.
The first part lays the foundational knowledge that’s critical for understanding why the second part is so important.
Basically: aging is a genetic disease, and diseases can be cured. No disease has magical properties, even if sometimes it can seem for a while like they do, until we understand them better.
The second part covers a lot of recent and contemporary research into aging. We learn about such things as NAD-agonists that make elderly mice biologically young again, and the Greenland shark that easily lives for 500 years or so (currently the record-holder for vertebrates). And of course, biologically immortal jellyfish.
It’s not all animal studies though…
We learn of how NAD-agonists such as NMN have been promising in human studies too, along with resveratrol and the humble diabetes drug, metformin. These things alone may have the power to extend healthy life by 20%
Other recommendations pertain to lifestyle; the usual five things (diet, exercise, sleep, no alcohol, no smoking), as well as intermittent fasting and cryotherapy (cold showers/baths).
Bottom line: this book is informative and inspiring, and if you’ve been looking for an “in” to understanding the world of biogerontology and/or anti-aging research, this is it.
Get your copy of “Lifespan: Why We Age—And Why We Don’t Have To” from Amazon today!
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Top 10 Unhealthy Foods: How Many Do You Eat?
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The items on this list won’t come as a shocking surprise to you, but it can be a good opportunity to do a quick tally and see how many of these have snuck into your diet:
The things that take away health instead of adding it
Without further ado, they are…
- Alcohol: not only is it high in empty calories, but also it’s bad for pretty much everything, especially increasing the risks of liver disease, high blood pressure, and stroke.
- Processed snacks: low in nutrition; contain unhealthy fats, refined sugars, and artificial additives that often aren’t great.
- Potato chips: get their own category for being especially high in fat, sodium, and empty calories; contribute to heart disease and weight gain.
- Processed cheese: some kinds of cheese are gut-healthy in moderation, but this isn’t. Instead, it’s just loaded with saturated fats, sodium, and sugars, and is pretty much heart disease in a slice.
- Donuts: deep-fried, sugary, and made with refined flour; cause blood sugar spikes and crashes, and what’s bad for your blood sugars is bad for almost everything else.
- French fries & similar deep-fried foods: high in saturated fats and sodium; contribute to obesity and heart issues, are not great for blood sugars either.
- White bread: made with refined flour; cause blood sugar spikes and metabolic woes.
- Sodas: high in sugar or artificial sweeteners; can easily lead to weight gain, diabetes, and tooth decay.
- Processed meats: high in calories and salt; strongly associated with heart disease and cancer.
- Hot dogs & fast food burgers: get their own category for being the absolute worst of the above-mentioned processed meats.
This writer scored: no / rarely / no / no / no / rarely / rarely / rarely / no / no
How about you?
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You might also like to read:
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Foods Linked To Urinary Incontinence In Middle-Age (& Foods That Avert It)
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Incontinence is an inconvenience associated with aging, especially for women. Indeed, as the study we’re going to talk about today noted:
❝Estrogen deficiency during menopause, aging, reproductive history, and factors increasing intra-abdominal pressure may lead to structural and functional failure in the pelvic floor.❞
However, that was just the “background”, before they got the study going, because…
❝Lifestyle choices, such as eating behavior, may contribute to pelvic floor disorders. The objective of the study was to investigate associations of eating behavior with symptoms of pelvic floor disorders, that is, stress urinary incontinence, urgency urinary incontinence, fecal incontinence, and constipation or defecation difficulties among middle-aged women.❞
~ Ibid.
How the study went
The researchers examined 1,098 Finnish women aged 47–55. It was a cross-sectional observational study, so no intervention was made, just: gathering data and analysing it. They examined:
- Eating behavior (i.e. what one’s diet is like; their questionnaire was quite comprehensive and the simplified conclusion doesn’t do that justice)
- Food consumption frequency (i.e. temporal patterns of eating)
- Demographic variables (e.g. age, education, etc)
- Gynecological variables (e.g. menopause status, hysterectomy, etc)
- Physical activity variables (e.g. light, moderate, heavy, previous history of no exercise, regular, competitive sport, etc)
With those things taken into account, the researchers crunched the numbers to assess the associations of dietary factors with pelvic floor disorders.
What they found
Adjusting for possible confounding variables…
- those with disordered eating patterns (e.g. overeating, restrictive eating, swinging between the two behaviors) were 50% higher chance of developing urinary incontinence than the norm
- those who more frequently consumed ready-made foods got 50% higher chance of developing urinary incontinence than the norm
- those who ate fruits daily enjoyed a 20% lower chance of urinary incontinence than the norm
So, in practical terms:
- practice mindful eating
- avoid ready-made foods
- enjoy fruit
You can read the paper in full here (it obviously goes into a lot more detail, and also covers other things beyond the scope of this article, such as fecal incontinence or, conversely, constipation—needless to say, the same advice stands in any case):
As for why this works the way it does: the study focused on the association and only hypothesized the question of “how”, but they did write a bit about that too, and it is almost certainly mostly a matter of gut health vs inflammation.
We really only have room for that kind of one-line summary here, but do read the paper if you’re interested, as it also talks about other dietary factors that had an impact, with the above-listed items being the topmost impactful factors, but for example (to take just one snippet of many possible ones):
❝In particular, saturated fatty acids (SFA) and cholesterol increased the risk for symptoms❞
~ Ibid. ← so do read it, for many more snippets like this!
What else does and doesn’t work
We covered a little while back the question of whether it is strengthening to hold one’s pee, or better to go whenever one feels the urge, and the answer is clear:
Meanwhile, supplements on the other hand are a mixed bag; there are some that probably help, and others, not so much:
What’s in the supplements that claim to help you cut down on bathroom breaks? And do they work?
Want to do more?
Check out these previous articles of ours:
Pelvic Floor Exercises (Not Kegels!) To Prevent Urinary Incontinence
and
Keeping Your Kidneys Happy: It’s About More Than Just Hydration! ← important at all ages, but especially relevant after 60
Take care!
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