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

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The Healthiest Habit-Building

Why was that book “Atomic Habits” called that? It wasn’t just because it’s a catchy title…

Habits are—much like atoms—things that are almost imperceptibly small, yet when stacked, they make up the substance of many much larger and more obvious things, and also contain an immense amount of potential power.

About that power…

Habits are the “compound interest” of natural human life. Every action we take, every decision we make, makes our life (often imperceptibly) better or worse. But getting even just 1% better or 1% worse at something every day? That’s going to not just add up over time… It’ll actively compound over time.

Habits will snowball one way or the other, good or bad. So, we want to control that snowball so that it works for us rather than against us.

Thus, we need to choose habits that are helpful to us, rather than those that are harmful to us. Top examples include:

  • Making healthy food choices rather than unhealthy ones
  • Moving our body regularly rather than being sedentary
  • Having a good bedtime/morning routine rather than a daily chaotic blur
  • Learning constantly rather than digging into old beliefs out of habit
  • Forging healthy relationships rather than isolating ourselves

We all know that to make a habit stick, we need to practice it regularly, with opinions varying on how long it takes for something to become habit. Some say 21 days; some say 66. The number isn’t the important part!

What is important

You will never get to day 66, much less will you get to day 366, if you don’t first get to day 6 (New Year’s Resolutions, anyone?).

So in the early days especially, when the habit is most likely to get dropped, it’s critical to make the habit as easy as possible to form.

That means:

  • The habit should be made as pleasant as possible
    • (e.g. by making modifications to it if it’s not already intrinsically pleasant)
  • The habit should take under 2 minutes to do at first
    • (no matter if it takes longer than 2 minutes to be useful; it’ll never be useful if you don’t first get it to stick, so make your initial commitment only 2 minutes, just to get in the habit)
  • The habit should have cues to remind you
    • (as it’s not habit yet, you will need to either set a reminder on your phone, or leave a visual reminder, such as your workout clothes laid out ready for you in the morning, or a bowl of fruit in plain view where you spend a lot of time)

What gets measured, gets done

Streaks are a great way to do this. Habit-tracking apps help. Marks on a calendar or in a journal are also totally fine.

What can help especially, and that a lot of people don’t do, is to have a system of regular personal reviews—like a work “performance review”, but for oneself and one’s own life.

Set a reminder or write on the calendar / in your diary, to review monthly, or weekly if you prefer, such things as:

  • How am I doing in the areas of life that are important to me?
    • Have a list of the areas of life that are important to you, by the way, and genuinely reflect on each of them, e.g:
      • Health
      • Finances
      • Relationships
      • Learning
      • Sleep
      • Etc
  • What is working for me, and what isn’t working for me?
  • What will I do better in this next month/week?

…and then do it!

Good luck, and may it all stack up in your favor!

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  • Curing Hiccups And Headaches At Home With Actual Science

    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.

    Quick fixes for bodily annoyances

    Do you ever find yourself desperately trying to cure hiccups, and advice on the Internet is like “breathe in through your ears while drinking vinegar upside-down through your nose”?

    If so, you’re not alone. So, today we’re going to look at some science-based approaches to dealing with common bodily annoyances.

    Hiccups

    Unfortunately, most popular advices simply don’t work, and the only near-guaranteed way to cure these is with anti-convulsive medications whose side-effects may be worse than the hiccups.

    However, before you head to the pharmacy, there is one breathing exercise that has a very simple scientific underpinning: 4:4 breathing. If you’re unfamiliar, it’s just:

    1. Breathe slowly in through your nose to a count of four
    2. Hold your breath for a count of four
    3. Breathe slowly out through your nose to a count of four
    4. Hold your breath for a count of four

    …and repeat. The slower the better. At first, your hiccups will interrupt this, but just “keep calm and carry on”.

    The reason this can work is that breathing is an autonomic function (e.g., it happens without us thinking about it) that, unlike most other autonomic functions, we can all control directly. By taking control of one, others will tend to fall into line with it.

    For example, it is normal that your heart rate will tend to slow or quicken as your breathing slows or quickens, respectively.

    Your hiccups? Autonomic function. Actually a very, very old evolutionary left-over trait, that’s only useful for protecting lungs while breathing underwater. In other words, it’s the bodily function thinks you’re a fish (or a tadpole-like amphibious creature) in the process of developing lungs. Unfortunately, because hiccuping doesn’t harm our chances of passing on our genes, it never got naturally de-selected so we still have it.

    Anyway, the bottom line is: take control of your breathing in the aspects you can directly control, and the aspects you can’t directly control will fall into line. You may need to give it some minutes, don’t give up too quickly.

    Headaches

    If you ever get a headache and you don’t have painkillers or perhaps they’re not helping or you have another reason for not wanting to take them, there’s “one quick trick” that can cure most headaches in seconds.

    First, the limitation: this will only cure headaches that have been caused by increased localized blood pressure in the forehead. However, that’s more than half of most common headaches.

    Next, how it works…

    We’re mentioning this first, because understanding how it works will give you more confidence in using it.

    Your body has a wonderful homeostatic system, which is the system by which your body maintains its “Goldilocks zones” of not too hot or cold, not to acidine or alkaline, not too hydrated or dehydrated, blood pressure not too high or too low, etc. Sometimes, however, it can get confused, and needs a nudge back to where it should be.

    One of the ways it maintains blood pressure is biofeedback from receptors in blood vessel walls, called baroreceptors. They are what it sounds like; they measure blood pressure internally.

    In certain places, there are clusters of baroreceptors in one place. And if we press on that one place, the body will think “Oh no! Super high blood pressure in this bit!” and reduce the blood pressure immediately.

    This is called the baroreflex, and that’s what you need to cure a hypertensive headache.

    So, what to do:

    With your thumb, carefully feel the upper inside corner of your eye socket. So, at the top, and about ¼ of the way out from the bridge of your nose. You should feel a groove. No, not like the Emperor’s New, but, an actual groove in your eye socket. That’s the supraorbital notch (or foramen), and it allows the supraorbital artery, veins, and nerve to run through.

    Press it firmly (you can do both sides at once, assuming you have two thumbs) for about three seconds, and then massage it gently. Repeat as necessary, but it shouldn’t take more than about three goes to have cured the headache.

    As a bonus, this is a great party trick for curing other people’s headaches, when the need arises!

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  • Statins: His & Hers?

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    The Hidden Complexities of Statins and Cardiovascular Disease (CVD)

    This is Dr. Barbara Roberts. She’s a cardiologist and the Director of the Women’s Cardiac Center at one of the Brown University Medical School teaching hospitals. She’s an Associate Clinical Professor of Medicine and takes care of patients, teaches medical students, and does clinical research. She specializes in gender-specific aspects of heart disease, and in heart disease prevention.

    We previously reviewed Dr. Barbara Roberts’ excellent book “The Truth About Statins: Risks and Alternatives to Cholesterol-Lowering Drugs”. It prompted some requests to do a main feature about Statins, so we’re doing it today. It’s under the auspices of “Expert Insights” as we’ll be drawing almost entirely from Dr. Roberts’ work.

    So, what are the risks of statins?

    According to Dr. Roberts, one of the biggest risks is not just drug side-effects or anything like that, but rather, what they simply won’t treat. This is because statins will lower LDL (bad) cholesterol levels, without necessarily treating the underlying cause.

    Imagine you got Covid, and it’s one of the earlier strains that’s more likely deadly than “merely” debilitating.

    You’re coughing and your throat feels like you gargled glass.

    Your doctor gives you a miracle cough medicine that stops your coughing and makes your throat feel much better.

    (Then a few weeks later, you die, because this did absolutely nothing for the underlying problem)

    You see the problem?

    Are there problematic side-effects too, though?

    There can be. But of course, all drugs can have side effects! So that’s not necessarily news, but what’s relevant here is the kind of track these side-effects can lead one down.

    For example, Dr. Roberts cites a case in which a woman’s LDL levels were high and she was prescribed simvastatin (Zocor), 20mg/day. Here’s what happened, in sequence:

    1. She started getting panic attacks. So, her doctor prescribed her sertraline (Zoloft) (a very common SSRI antidepressant) and when that didn’t fix it, paroxetine (Paxil). This didn’t work either… because the problem was not actually her mental health. The panic attacks got worse…
    2. Then, while exercising, she started noticing progressive arm and leg weakness. Her doctor finally took her off the simvastatin, and temporarily switched to ezetimibe (Zetia), a less powerful nonstatin drug that blocks cholesterol absorption, which change eased her arm and leg problem.
    3. As the Zetia was a stopgap measure, the doctor put her on atorvastatin (Lipitor). Now she got episodes of severe chest pressure, and a skyrocketing heart rate. She also got tremors and lost her body temperature regulation.
    4. So the doctor stopped the atorvastatin and tried rosovastatin (Crestor), on which she now suffered exhaustion (we’re not surprised, by this point) and muscle pains in her arms and chest.
    5. So the doctor stopped the rosovastatin and tried lovastatin (Mevacor), and now she had the same symptoms as before, plus light-headedness.
    6. So the doctor stopped the lovastatin and tried fluvastatin (Lescol). Same thing happened.
    7. So he stopped the fluvastatin and tried pravastatin (Pravachol), without improvement.
    8. So finally he took her off all these statins because the high LDL was less deleterious to her life than all these things.
    9. She did her own research, and went back to the doctor to ask for cholestyramine (Questran), which is a bile acid sequestrent and nothing to do with statins. She also asked for a long-acting niacin. In high doses, niacin (one of the B-vitamins) raises HDL (good) cholesterol, lowers LDL, and lowers tryglycerides.
    10. Her own non-statin self-prescription (with her doctor’s signature) worked, and she went back to her life, her work, and took up running.

    Quite a treatment journey! Want to know more about the option that actually worked?

    Read: Bile Acid Resins or Sequestrants

    What are the gender differences you/she mentioned?

    Actually mostly sex differences, since this appears to be hormonal (which means that if your hormones change, so will your risk). A lot of this is still pending more research—basically it’s a similar problem in heart disease to one we’ve previously talked about with regard to diabetes. Diabetes disproportionately affects black people, while diabetes research disproportionately focuses on white people.

    In this case, most heart disease research has focused on men, with women often not merely going unresearched, but also often undiagnosed and untreated until it’s too late. And the treatments, if prescribed? Assumed to be the same as for men.

    Dr. Roberts tells of how medicine is taught:

    ❝When I was in medical school, my professors took the “bikini approach” to women’s health: women’s health meant breasts and reproductive organs. Otherwise the prototypical patient was presented as a man.❞

    There has been some research done with statins and women, though! Just, still not a lot. But we do know for example that some statins can be especially useful for treating women’s atherosclerosis—with a 50% success rate, rather than 31% for men.

    For lowering LDL itself, however, it can work but is generally not so hot in women.

    Fun fact:

    In men:

    • High total cholesterol
    • High non-HDL cholesterol
    • High LDL cholesterol
    • Low HDL cholesterol

    …are all significantly associated with an increased risk of death from CVD.

    In women:

    …levels of LDL cholesterol even more than 190 were associated with only a small, statistically insignificant increased risk of dying from CVD.

    So…

    The fact that women derive less benefit from a medicine that mainly lowers LDL cholesterol, may be because elevated LDL cholesterol is less harmful to women than it is to men.

    And also: Treatment and Response to Statins: Gender-related Differences

    And for that matter: Women Versus Men: Is There Equal Benefit and Safety from Statins?*

    Definitely a case where Betteridge’s Law of Headlines applies!

    What should women do to avoid dying of CVD, then?

    First, quick reminder of our general disclaimer: we can’t give medical advice and nothing here comprises such. However… One particularly relevant thing we found illuminating in Dr. Roberts’ work was this observation:

    The metabolic syndrome is diagnosed if you have three (or more) out of five of the following:

    1. Abdominal obesity (waist >35″ if a woman or >40″ if a man)
    2. Fasting blood sugars of 100mg/dl or more
    3. Fasting triglycerides of 150mg/dl or more
    4. Blood pressure of 130/85 or higher
    5. HDL <50 if a woman or <40 if a man

    And yet… because these things can be addressed with exercise and a healthy diet, which neither pharmaceutical companies nor insurance companies have a particular stake in, there’s a lot of focus instead on LDL levels (since there are a flock of statins that can be sold be lower them)… Which, Dr. Roberts says, is not nearly as critical for women.

    So women end up getting prescribed statins that cause panic attacks and all those things we mentioned earlier… To lower our LDL, which isn’t nearly as big a factor as the other things.

    In summary:

    Statins do have their place, especially for men. They can, however, mask underlying problems that need treatment—which becomes counterproductive.

    When it comes to women, statins are—in broad terms—statistically not as good. They are a little more likely to be helpful specifically in cases of atherosclerosis, whereby they have a 50/50 chance of helping.

    For women in particular, it may be worthwhile looking into alternative non-statin drugs, and, for everyone: diet and exercise.

    Further reading: How Can I Safely Come Off Statins?

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  • Food and exercise can treat depression as well as a psychologist, our study found. And it’s cheaper

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    Around 3.2 million Australians live with depression.

    At the same time, few Australians meet recommended dietary or physical activity guidelines. What has one got to do with the other?

    Our world-first trial, published this week, shows improving diet and doing more physical activity can be as effective as therapy with a psychologist for treating low-grade depression.

    Previous studies (including our own) have found “lifestyle” therapies are effective for depression. But they have never been directly compared with psychological therapies – until now.

    Amid a nation-wide shortage of mental health professionals, our research points to a potential solution. As we found lifestyle counselling was as effective as psychological therapy, our findings suggest dietitians and exercise physiologists may one day play a role in managing depression.

    Alexander Raths/shutterstock

    What did our study measure?

    During the prolonged COVID lockdowns, Victorians’ distress levels were high and widespread. Face-to-face mental health services were limited.

    Our trial targeted people living in Victoria with elevated distress, meaning at least mild depression but not necessarily a diagnosed mental disorder. Typical symptoms included feeling down, hopeless, irritable or tearful.

    We partnered with our local mental health service to recruit 182 adults and provided group-based sessions on Zoom. All participants took part in up to six sessions over eight weeks, facilitated by health professionals.

    Half were randomly assigned to participate in a program co-facilitated by an accredited practising dietitian and an exercise physiologist. That group – called the lifestyle program – developed nutrition and movement goals:

    Hands holding a bowl full of vegetables, with chopsticks.
    Lifestyle therapy aims to improve diet. Jonathan Borba/Pexels
    • eating a wide variety of foods
    • choosing high-fibre plant foods
    • including high quality fats
    • limiting discretionary foods, such as those high in saturated fats and added sugars
    • doing enjoyable physical activity.

    The second group took part in psychotherapy sessions convened by two psychologists. The psychotherapy program used cognitive behavioural therapy (CBT), the gold standard for treating depression in groups and when delivered remotely.

    In both groups, participants could continue existing treatments (such as taking antidepressant medication). We gave both groups workbooks and hampers. The lifestyle group received a food hamper, while the psychotherapy group received items such as a colouring book, stress ball and head massager.

    Lifestyle therapies just as effective

    We found similar results in each program.

    At the trial’s beginning we gave each participant a score based on their self-reported mental health. We measured them again at the end of the program.

    Over eight weeks, those scores showed symptoms of depression reduced for participants in the lifestyle program (42%) and the psychotherapy program (37%). That difference was not statistically or clinically meaningful so we could conclude both treatments were as good as each other.

    There were some differences between groups. People in the lifestyle program improved their diet, while those in the psychotherapy program felt they had increased their social support – meaning how connected they felt to other people – compared to at the start of the treatment.

    Participants in both programs increased their physical activity. While this was expected for those in the lifestyle program, it was less expected for those in the psychotherapy program. It may be because they knew they were enrolled in a research study about lifestyle and subconsciously changed their activity patterns, or it could be a positive by-product of doing psychotherapy.

    A woman in running shorts stretches her thigh.
    People in both groups reported doing more physical activity. fongbeerredhot/Shutterstock

    There was also not much difference in cost. The lifestyle program was slightly cheaper to deliver: A$482 per participant, versus $503 for psychotherapy. That’s because hourly rates differ between dietitians and exercise physiologists, and psychologists.

    What does this mean for mental health workforce shortages?

    Demand for mental health services is increasing in Australia, while at the same time the workforce faces worsening nation-wide shortages.

    Psychologists, who provide about half of all mental health services, can have long wait times. Our results suggest that, with the appropriate training and guidelines, allied health professionals who specialise in diet and exercise could help address this gap.

    Lifestyle therapies can be combined with psychology sessions for multi-disciplinary care. But diet and exercise therapies could prove particularly effective for those on waitlists to see a psychologists, who may be receiving no other professional support while they wait.

    Many dietitians and exercise physiologists already have advanced skills and expertise in motivating behaviour change. Most accredited practising dietitians are trained in managing eating disorders or gastrointestinal conditions, which commonly overlap with depression.

    There is also a cost argument. It is overall cheaper to train a dietitian ($153,039) than a psychologist ($189,063) – and it takes less time.

    Potential barriers

    Australians with chronic conditions (such as diabetes) can access subsidised dietitian and exercise physiologist appointments under various Medicare treatment plans. Those with eating disorders can also access subsidised dietitian appointments. But mental health care plans for people with depression do not support subsidised sessions with dietitians or exercise physiologists, despite peak bodies urging them to do so.

    Increased training, upskilling and Medicare subsidies would be needed to support dietitians and exercise physiologists to be involved in treating mental health issues.

    Our training and clinical guidelines are intended to help clinicians practising lifestyle-based mental health care within their scope of practice (activities a health care provider can undertake).

    Future directions

    Our trial took place during COVID lockdowns and examined people with at least mild symptoms of depression who did not necessarily have a mental disorder. We are seeking to replicate these findings and are now running a study open to Australians with mental health conditions such as major depression or bipolar disorder.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Adrienne O’Neil, Professor, Food & Mood Centre, Deakin University and Sophie Mahoney, Associate Research Fellow, Food and Mood Centre, Deakin University

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

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  • Resistance Is Useful! (Especially As We Get Older)

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    Resistance Is Useful!

    At 10almonds we talk a lot about the importance of regular moderate exercise (e.g. walking, gardening, housework, etc), and with good reason: getting in those minutes (at least 150 minutes per week, so, a little over 20 minutes per day, or 25 minutes per day with one day off) is the exericise most consistently linked to better general health outcomes and reduced mortality risk.

    We also often come back to mobility, because at the end of the day, being able to reach for something from a kitchen cabinet without doing oneself an injury is generally more important in life than being able to leg-press a car.

    Today though, we’re going to talk about resistance training.

    What is resistance training?

    It can be weight-lifting, or it can be bodyweight exercises. In those cases, what you’re resisting is gravity. It can also be exercises with resistance bands or machines. In all cases, it’s about building and/or maintaining strength.

    Why does it matter?

    Let’s say you’re not an athlete, soldier, or laborer, and the heaviest thing you have to pick up is a bag of groceries. Strength still matters, for two main reasons:

    • Muscle strength correlates to bone strength. You can’t build (or maintain) strong muscles on weak bones, so if you take care of your muscles, then your body will keep your bones strong too.
      • That’s assuming you have a good diet as well—but today’s not about that. If you’d like to know more about eating for bone health though, do check out this previous article about that!
    • Muscle strength correlates to balance and stability. You can’t keep yourself from falling over if you are physically frail.

    Both of those things matter, because falls and fractures often have terrible health outcomes (e.g., slower recovery and more complications) the older we get. So, we want to:

    • Ideally, not fall in the first place
    • If we do fall, have robust bones

    See also: Effects of Resistance Exercise on Bone Health

    How much should we do?

    Let’s go to the Journal of Strength and Conditioning Research on this one:

    ❝There is strong evidence to support the benefits of resistance exercise for countering many age-related processes of sarcopenia, muscle weakness, mobility loss, chronic disease, disability, and even premature mortality.

    In addition, this Position Statement provides specific evidence-based practice recommendations to aid in the implementation of resistance exercise programs for healthy older adults and those with special considerations.

    While there are instances where low-intensity, low-volume programs are appropriate (i.e., beginning programs for individuals with frailty or CVDs), the greatest benefits are possible with progression to moderate to higher intensity programs.❞

    ~ Fragala et al

    Read the statement in full:

    Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association

    There’s a lot of science there and it’s well worth reading if you have the time. It’s particularly good at delineating how much is not enough vs how much is too much, and the extent to which we should (or shouldn’t) train to exhaustion.

    If you don’t fancy that, though, and/or just want to start with something accessible and work your way up, the below is a very good (and also evidence-based) start-up plan:

    Healthline’s Exercise Plan For Seniors—For Strength, Balance, & Flexibility

    (it has a weekly planner, step-by-step guides to the exercises, and very clear illustrative animations of each)

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  • Water-based Lubricant vs Silicon-based Lubricant – Which is Healthier?

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    Our Verdict

    When comparing water-based lubricant to silicon-based lubricant, we picked the silicon-based.

    Why?

    First, some real talk about vaginas, because this is something not everyone knows, so let’s briefly cover this before moving onto the differences:

    Yes, vaginas are self-lubricating, but a) not always and b) not always sufficiently, especially as we get older. Much like with penile hardness (or lack thereof), there’s a lot of stigma associated with vaginal dryness, and there really needn’t be, because the simple reality is that we don’t live in the fictitious world of porn, and here in the real world, anatomy and physiology can be quite arbitrary at times.

    It is this writer’s firm opinion that everyone (or: everyone who is sexual, anyway) should have good quality lube at home—regardless of one’s gender, relationship status, or anything else.

    Ok, with that in mind, onwards:

    The water-based lube has nine ingredients: water, glycerin, cytopentasioxane, propylene glycol, xantham gum, phenoxyethanol, dimethiconol, triethanolamine, and ethylhexylglycerine.

    All of these ingredients are considered body-safe in the doses present, and/but most of them will be absorbed into the skin, especially via the relatively permeable membrane that is the inside of the vagina (or anus—while the microbiome is very different, tissue-wise these are very similar).

    While this is not meaningfully toxic, there’s a delicate balance going on in there, and this can upset that balance a little.

    Also, because the lube is absorbed into the skin, you’ll then need more, which means either a moment’s inconvenience to add more, or else the risk of chafing, which isn’t fun.

    The silicon lube has four ingredients: dimethicone, dimethiconol, cyclomethicone, and tocopheryl acetate.

    Note: “tocopheryl acetate” is vitamin E

    …which reminds us: just because something is hard to spell, doesn’t mean it’s necessarily bad for us.

    What are the other three ingredients, though? They are all silicon compounds, all inert, and all with molecules too big to be absorbed into our skin. Basically they all slide right off, which is entirely the point of lube, after all.

    It not being absorbed into our skin is good for our health; it’s also convenient as it means a tiny bit of lube goes a long way.

    Any downsides to silicon-based lube?

    There are two, and neither are health-related:

    • It can damage silicon toys if not cleaned quickly and thoroughly, the silicon of the lube may bond with the silicon of the toy after a while.
    • Because it doesn’t just disappear like water-based lube, you might want to put a towel down if you don’t want your bed to be slippy afterwards! The towel can then be put in the laundry as normal.

    Want to try it out? Here it is on Amazon

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  • The “Love Drug”

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    Get PEA-Brained!

    Today we’ll be looking at phenylethylamine, or PEA, to its friends.

    Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.

    We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:

    ❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞

    Source: Office for Science and Society | The Chemical of Love

    What is it?

    It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:

    • Other animals, especially other mammals
    • Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
    • Fermented foods
    • Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)

    Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.

    What does it do for us?

    It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:

    β-Phenylethylamine Alters Monoamine Transporter Function via Trace Amine-Associated Receptor 1: Implication for Modulatory Roles of Trace Amines in Brain

    It works similarly, but not identically, to amphetamines:

    Amphetamine potentiates the effects of β-phenylethylamine through activation of an amine-gated chloride channel

    Is it safe?

    We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:

    • It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
    • It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
      • This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.

    See for example: Does phenylethylamine cause schizophrenia?

    There are other contraindications too, so speak with your doctor/pharmacist before trying it.

    On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.

    What can I expect from PEA?

    More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.

    For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:

    β-phenylethylamine, a small molecule with a large impact

    …and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:

    Integrative Psychiatry | The Many Health Benefits of Phenylethylamine (PEA) – The Brain’s Natural Stimulant

    It also improves mood:

    ❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.

    Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.

    ~ Dr. Sabelli et al.

    Source: Sustained antidepressant effect of PEA replacement

    Where can I get it?

    We don’t sell it, but here is an example product on Amazon for your convenience 😎

    Enjoy!

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