How To Avoid Slipping Into (Bad) Old Habits

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Treating Bad Habits Like Addictions

How often have you started a healthy new habit (including if it’s a “quit this previous thing” new habit), only to find that you slip back into your old ways?

We’ve written plenty on habit-forming before, so here’s a quick recap before we continue:

How To Really Pick Up (And Keep!) Those Habits

…and even how to give them a boost:

How To Keep On Keeping On… Long Term!

But how to avoid the relapses that are most likely to snowball?

Borrowing from the psychology of addiction recovery

It’s well known that someone recovering from substance addiction should not have even a small amount of the thing they were addicted to. Not one sip of champagne at a wedding, not one drag of a cigarette, and so forth.

This can go for other bad habits too; make one exception, and suddenly you have a whole string of “exceptions”, and before you know it, it’s not the exception anymore; it’s the new rule—again.

Three things that can help guard against this are:

  1. Absolutely refuse to romanticize the bad habit. Do not fall for its marketing! And yes, everything has marketing even if not advertising; for example, consider the Platonic ideal of a junk-food-eating couch-potato who is humble, unassuming, agreeable, the almost-holy idea of homely comfort, and why shouldn’t we be comfortable after all, haven’t we earned our chosen hedonism, and so on. It’s seductive, and we need to make the choice to not be seduced by it. In this case for example, yes pleasure is great, but being sick tired and destroying our bodies is not, in fact, pleasurable in the long run. Which brings us to…
  2. Absolutely refuse to forget why you dropped that behavior in the first place. Remember what it did to you, remember you at your worst. Remember what you feared might become of you if you continued like that. This is something where journaling helps, by the way; remembering our low points helps us to avoid finding ourselves in the same situation again.
  3. Absolutely refuse to let your guard down due to an overabundance of self-confidence in your future self. We all can easily feel that tomorrow is a mystical land in which all productivity is stored, and also where we are strong, energized, iron-willed, and totally able to avoid making the very mistakes that we are right now in the process of making. Instead, be that strong person now, for the benefit of tomorrow’s you. Because after all, if it’s going to be easy tomorrow, it’s easy now, right?

The above is a very simple, hopefully practical, set of rules to follow. If you like hard science more though, Yale’s Dr. Steven Melemis offers five rules (aimed more directly at addiction recovery, so this may be a big “heavy guns” for some milder habits):

  1. change your life
  2. be completely honest
  3. ask for help
  4. practice self-care
  5. don’t bend the rules

You can read his full paper and the studies it’s based on, here:

Relapse Prevention and the Five Rules of Recovery

“What if I already screwed up?”

Draw a line under it, now, and move forwards in the direction you actually want to go.

Here’s a good article, that saves us taking up more space here; it’s very well-written so we do recommend it:

The Abstinence Violation Effect and Overcoming It

this article gives specific, practical advices, including CBT tools to use

Take care!

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  • How worried should I be about cryptosporidiosis? Am I safe at the pool?

    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.

    You might have heard of something called “cryptosporidiosis” recently, closely followed by warnings to stay away from your local swimming pool if you’ve had diarrhoea.

    More than 700 cases of this gastrointestinal disease were reported in Queensland in January, which is 13 times more than in January last year. Just under 500 cases have been recorded in New South Wales this year to-date, while other states have similarly reported an increase in the number of cryptosporidiosis infections in recent months.

    Cryptosporidiosis has been listed as a national notifiable disease in Australia since 2001.
    But what exactly is it, and should we be worried?

    What causes cryptosporidiosis, and who is affected?

    Cryptosporidiosis is the disease caused by the parasite Cryptosporidium, of which there are two types that can make us sick. Cryptosporidum hominis only affects humans and is the major cause of recent outbreaks in Australia, while Cryptosporidium parvum can also affect animals.

    The infection is spread by spores called oocysts in the stools of humans and animals. When ingested, these oocysts migrate and mature in the small bowel. They damage the small bowel lining and can lead to diarrhoea, nausea, vomiting, fever and abdominal discomfort.

    Most people develop symptoms anywhere from one to 12 days after becoming infected. Usually these symptoms resolve within two weeks, but the illness may last longer and can be severe in those with a weakened immune system.

    Children and the elderly tend to be the most commonly affected. Cryptosporidiosis is more prevalent in young children, particularly those under five, but the disease can affect people of any age.

    A 'pool closed' sign in front of a swimming pool.
    A number of public pools have been closed lately due to cryptosporidiosis outbreaks.
    LBeddoe/Shutterstock

    So how do we catch it?

    Most major outbreaks of cryptosporidiosis have been due to people drinking contaminated water. The largest recorded outbreak occurred in Milwaukee in 1993 where 403,000 people were believed to have been infected.

    Cryptosporidium oocysts are very small in size and in Milwaukee they passed through the filtration system of one of the water treatment plants undetected, infecting the city’s water supply. As few as ten oocysts can cause infection, making it possible for contaminated drinking water to affect a very large number of people.

    Four days after infection a person with cryptosporidiosis can shed up to ten billion oocysts into their stool a day, with the shedding persisting for about two weeks. This is why one infected person in a swimming pool can infect the entire pool in a single visit.

    Cryptosporidium oocysts excreted in the faeces of infected humans and animals can also reach natural bodies of water such as beaches, rivers and lakes directly through sewer pipes or indirectly such as in manure transported with surface runoff after heavy rain.

    One study which modelled Cryptosporidium concentrations in rivers around the world estimated there are anywhere from 100 to one million oocysts in a litre of river water.

    In Australia, cryptosporidiosis outbreaks tend to occur during the late spring and early summer periods when there’s an increase in recreational water activities such as swimming in natural water holes, water catchments and public pools. We don’t know exactly why cases have seen such a surge this summer compared to other years, but we know Cryptosporidium is very infectious.

    Oocysts have been found in foods such as fresh vegetables and seafood but these are not common sources of infection in Australia.

    What about chlorine?

    Contrary to popular belief, chlorine doesn’t kill off all infectious microbes in a swimming pool. Cryptosporidium oocysts are hardy, thick-walled and resistant to chlorine and acid. They are not destroyed by chlorine at the normal concentrations found in swimming pools.

    We also know oocysts can be significantly protected from the effects of chlorine in swimming pools by faecal material, so the presence of even small amounts of faecal matter contaminated with Cryptosporidium in a swimming pool would necessitate closure and a thorough decontamination.

    Young children and in particular children in nappies are known to increase the potential for disease transmission in recreational water. Proper nappy changing, frequent bathroom breaks and showering before swimming to remove faecal residue are helpful ways to reduce the risk.

    Two children playing in a body of water.
    Cryptosporidium can spread in other bodies of water, not just swimming pools.
    Yulia Simonova/Shutterstock

    Some sensible precautions

    Other measures you can take to reduce yours and others’ risk of cryptosporidiosis include:

    • avoid swimming in natural waters such as rivers and creeks during and for at least three days after heavy rain
    • avoid swimming in beaches for at least one day after heavy rain
    • avoid drinking untreated water such as water from rivers or springs. If you need to drink untreated water, boiling it first will kill the Cryptosporidium
    • avoid swallowing water when swimming if you can
    • if you’ve had diarrhoea, avoid swimming for at least two weeks after it has resolved
    • avoid sharing towels or linen for at least two weeks after diarrhoea has resolved
    • avoid sharing, touching or preparing food that other people may eat for at least 48 hours after diarrhoea has resolved
    • wash your hands with soap and water after going to the bathroom or before preparing food (Cryptosporidium is not killed by alcohol gels and sanitisers).

    Not all cases of diarrhoea are due to cryptosporidiosis. There are many other causes of infectious gastroenteritis and because the vast majority of the time recovery is uneventful you don’t need to see a doctor unless very unwell. If you do suspect you may have cryptosporidiosis you can ask your doctor to refer you for a stool test.The Conversation

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

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

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  • Can you ‘boost’ your immune system?

    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.

    As flu season and a likely winter COVID-19 wave approach, you may encounter both proven and unproven methods claiming to “boost” your immune system. Before you reach for supplements, learn more about how the immune system works, how vaccines give us the best protection against many illnesses, and how some lifestyle factors can help your immune system function properly.

    What is the immune system?

    The immune system is the body’s first line of defense against invaders like viruses, bacteria, or fungi. You develop immunity—or protection from infection—when your immune system has learned how to recognize an invader and attack it before it makes you sick.

    How can you boost your immune system?

    You can teach your immune system how to fight back against dangerous invaders by staying up to date on vaccines. This season’s updated flu and COVID-19 vaccines target newer variants and are recommended for everyone 6 months and older.

    Vaccines reduce your risk of getting sick and spreading illness to others. Even if you get infected with a disease after you’ve been vaccinated against it, the vaccine will still increase protection against severe illness, hospitalization, and death.

    People who have compromised immune systems due to certain health conditions or because they need to take immunosuppressant medications may need additional vaccine doses.

    Find out which vaccines you and your children need by using the CDC’s Adult Vaccine Assessment Tool and Child and Adolescent Vaccine Assessment Tool. Talk to your health care provider about the best vaccines for your family. 

    Find pharmacies offering updated flu and COVID-19 vaccines by visiting Vaccines.gov.

    Can supplements boost your immune system?

    Many vitamin, mineral, and herbal supplements that are marketed as “immune boosting” have little to no effect on your immune system. Research is split on whether some of these supplements—like vitamin C, vitamin D, and zinc—are capable of helping your body fight infections.

    Plus, the Food and Drug Administration typically does not review supplements until after they have reached store shelves, and companies can sell supplements without notifying the FDA. This means that supplements may not be accurately labeled.

    Eating a diverse diet rich in fruits and vegetables is the best way for most people to absorb nutrients that support optimal immune system function. People with certain health conditions and deficiencies may need specific supplements prescribed by a health care provider. For example, people with anemia may need iron supplements in order to maintain appropriate iron levels.

    Before you begin taking a new supplement, talk to your health care provider, as some supplements may interact with medications you are taking or worsen certain health conditions.

    Can lifestyle factors strengthen your immune system?

    Based on current evidence, there is no direct link between lifestyle changes and enhanced immunity to infections. However, maintaining a healthy lifestyle through the following practices can help ensure that your immune system functions as it should:

    Taking steps to avoid contact with germs also reduces your risk of getting sick. Safer sex barriers like condoms protect against HIV, while wearing a high-quality, well-fitting mask—especially in high-risk environments—protects against COVID-19. Both of these illnesses can reduce your production of white blood cells, which protect against infection. 

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Young Forever – by Dr. Mark Hyman

    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 work on the topic of aging looks at dealing with symptoms of aging, rather than the causes. And, that’s worthy too! Those symptoms often do need addressing. But this book is about treating the causes.

    Dr. Hyman outlines:

    • How and why we age
    • The root causes of aging
    • The ten hallmarks of aging

    From there, we go on to learn about the foundations of longevity, and balancing our seven core biological systems:

    1. Nutrition, digestion, and the microbiome
    2. Immune and inflammatory system
    3. Cellular energy
    4. Biotransformation and elimination/detoxification*
    5. Hormones, neurotransmitters, and other signalling molecules
    6. Circulation and lymphatic flow
    7. Structural health, from muscle and bones to cells and tissues

    *This isn’t about celery juice fasts and the like; this talking about the work your kidneys, liver, and other organs do

    The book goes on to detail how, precisely, with practical actionable advices, to optimize and take care of each of those systems.

    All in all: if you want a great foundational understanding of aging and how to slow it to increase your healthy lifespan, this is a very respectable option.

    Click here to get your copy of “Young Forever” from Amazon today!

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  • Move – by Caroline Williams

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    • Get 150 minutes of moderate exercise per week, says the American Heart Association
    • There are over 10,000 minutes per week, says the pocket calculator

    Is 150/10,000 really the goal here? Really?

    For Caroline Williams, the answer is no.

    In this book that’s practically a manifesto, she outlines the case that:

    • Humans evolved to move
    • Industrialization and capitalism scuppered that
    • We now spend far too long each day without movement

    Furthermore, for Williams this isn’t just an anthropological observation, it’s a problem to be solved, because:

    • Our lack of movement is crippling us—literally
    • Our stagnation affects not just our bodies, but also our minds
      • (again literally—there’s a direct correlation with mental health)
    • We urgently need to fix this

    So, what now, do we need to move in to the gym and become full-time athletes to clock up enough hours of movement? No.

    Williams convincingly argues the case (using data from supercentenarian “blue zones” around the world) that even non-exertive movement is sufficient. In other words, you don’t have to be running; walking is great. You don’t have to be lifting weights; doing the housework or gardening will suffice.

    From that foundational axiom, she calls on us to find ways to build our life around movement… rather than production-efficiency and/or convenience. She gives plenty of tips for such too!

    Bottom line: some books are “I couldn’t put it down!” books. This one’s more of a “I got the urge to get up and get moving!” book.

    Get your get-up-and-go up and going with “Move”—order yours from 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

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  • Cherries vs Elderberries – Which is Healthier?

    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 Verdict

    When comparing cherries to elderberries, we picked the elderberries.

    Why?

    Both are great! But putting them head-to-head…

    In terms of macros, cherries have slightly more protein (but we are talking miniscule numbers here, 0.34mg/100g), while elderberries have moderately more carbs and more than 4x the fiber. This carbs:fiber ratio difference means that elderberries have the lower glycemic index by far, as well as simply more grams/100g fiber, making this an easy win for elderberries.

    In the category of vitamins, cherries have more of vitamins A, B9, E, K, and choline, while elderberries have more of vitamins B1, B2, B3, B6, and C. The margins of difference mean that elderberries have the very slightly better overall vitamin coverage, but it’s so slight that we’ll call this a 5:5 tie.

    When it comes to minerals, cherries have more copper, magnesium, and manganese, while elderberries have more calcium, iron, phosphorus, potassium, selenium, and zinc. A nice easy win to top it off for elderberries.

    On the polyphenols (and other phytochemicals) front, both are great in different ways, nothing that’d we’d consider truly sets one ahead of the other.

    All in all, adding up the sections, an overall win for elderberries, but by all means enjoy either or both!

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    Don’t Forget…

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  • 5 Things To Know About Passive Suicidal Ideation

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    If you’ve ever wanted to go to sleep and never wake up, or have some accident/incident/illness take you with no action on your part, or a loved one has ever expressed such thoughts/feelings to you… Then this video is for you. Dr. Scott Eilers explains:

    Tired of living

    We’ll not keep them a mystery; here are the five things that Dr. Eilers wants us to know about passive suicidal ideation:

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    • What it means in terms of severity: it isn’t a clear indicator of how severe someone’s depression is. It doesn’t necessarily mean that the person’s depression is mild; it can be severe even without active suicidal thoughts, or indeed, suicidality at all.
    • What it threatens: although passive suicidal ideation doesn’t usually involve active planning, it can still be dangerous. Over time, it can evolve into active suicidal ideation or lead to risky behaviors.
    • What it isn’t: passive suicidal ideation is different from intrusive thoughts, which are unwanted, distressing thoughts about death. The former involves a desire for death, while the latter does not.
    • What it doesn’t have to be: passive suicidal ideation is often a symptom of underlying depression or a mood disorder, which can be treated through therapy, medication, or a combination of both. Seeking treatment is crucial and can be life-changing.

    For more on all of the above, here’s Dr. Eilers with his own words:

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

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    Take care!

    Don’t Forget…

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