How to Be Your Own Therapist – by Owen O’Kane

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Finding the right therapist can be hard. Sometimes, even just accessing a therapist, any therapist, can be hard, if circumstances are adverse. Sometimes we’d like therapy, but want to feel “better prepared for it” before we do.

Owen O’Kane, a highly qualified and well-respected psychotherapist, wants to put some tools in our hands. The premise of this book is that “in 10 minutes a day” one can give oneself an amount of therapy that will be beneficial.

Naturally, in 10 minutes a day, this isn’t going to be the kind of therapy that will work through major traumas, so what can it do?

Those 10 minutes are spread into three sessions:

  • 4 minutes in the morning
  • 3 minutes in the afternoon
  • 3 minutes in the evening

The idea is:

  • To do a quick mental health “check-in” before the day gets started, ascertain what one needs in that context, and make a simple plan to get/have it.
  • To keep one’s mental health on track by taking a little pause to reassess and adjust if necessary
  • To reflect on the day, amplify the positive, and let go of the negative to what extent is practical, in order to rest well ready for the next day

Where O’Kane excels is in explaining how to do those things in a way that is neither overly simplistic and wishy-washy, nor so arcane and convoluted as to create more work and render the day more difficult.

In short, this book is a great prelude to (or adjunct to) formal therapy, and for those for whom therapy isn’t accessible and/or desired, a great way to keep oneself on a mentally healthy track.

Click here to check out “How To Be Your Own Therapist” on Amazon today, and take appropriate care of yourself!

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  • Cranberries vs Goji Berries – 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 cranberries to goji berries, we picked the cranberries.

    Why?

    Both are great! And your priorities may differ. Here’s how they stack up:

    In terms of macros, goji berries have more protein, carbs, and fiber. This is consistent with them generally being eaten very dried, whereas cranberries are more often eaten fresh or from frozen, or partially rehydrated. In any case, goji berries are the “more food per food” option, so it wins this category. The glycemic indices are both low, by the way, though goji berries are the lower.

    When it comes to vitamins, cranberries have more of vitamins B1, B2, B3, B5, B6, B9, E, K, and choline, while goji berries have more of vitamins A and C. Admittedly it’s a lot more, but still, on strength of overall vitamin coverage, the clear winner here is cranberries.

    We see a similar story when it comes to minerals: cranberries have more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while goji berries have (a lot) more calcium and iron. Again, by strength of overall mineral coverage, the clear winner here is cranberries.

    Cranberries do also have some extra phytochemical benefits, including their prevention/cure status when it comes to UTIs—see our link below for more on that.

    At any rate, enjoy either or both, but those are the strengths and weaknesses of these two berries!

    Want to learn more?

    You might like to read:

    Take care!

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  • When BMI Doesn’t Measure Up

    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.

    When BMI Doesn’t Quite Measure Up

    Last month, we did a “Friday Mythbusters” edition of 10almonds, tackling many of the misconceptions surrounding obesity. Amongst them, we took a brief look at the usefulness (or lack thereof) of the Body Mass Index (BMI) scale of weight-related health for individuals. By popular subscriber request, we’re now going to dive a little deeper into that today!

    The wrong tool for the job

    BMI was developed as a tool to look at large-scale demographic trends, stemming from a population study of white European men, who were for the purpose of the study (the widescale health of the working class in that geographic area in that era), considered a reasonable default demographic.

    In other words: as a system, it’s now being used in a way it was never made for, and the results of that misappropriation of an epidemiological tool for individual health are predictably unhelpful.

    If you want to know yours…

    Here’s the magic formula for calculating your BMI:

    • Metric: divide your weight in kilograms by your height in square meters
    • Imperial: divide your weight in pounds by your height in square inches and then multiply by 703

    “What if my height doesn’t come in square meters or square inches, because it’s a height, not an area?”

    We know. Take your height and square it anyway. If this seems convoluted and arbitrary, yes, it is.

    But!

    While on the one hand it’s convoluted and arbitrary… On the other hand, it’s also a gross oversimplification. So, yay for the worst of both worlds?

    If you don’t want to grab a calculator, here’s a quick online tool to calculate it for you.

    So, how did you score?

    According to the CDC, a BMI score…

    • Under 18.5 is underweight
    • 18.5 to 24.9 is normal
    • 25 to 29.9 is overweight
    • 30 and over is obese

    And, if we’re looking at a representative sample of the population, where the representation is average white European men of working age, that’s not a bad general rule of thumb.

    For the rest of us, not so representative

    BMI is a great and accurate tool as a rule of thumb, except for…

    Women

    An easily forgotten demographic, due to being a mere 51% of the world’s population, women generally have a higher percentage of body fat than men, and this throws out BMI’s usefulness.

    If pregnant or nursing

    A much higher body weight and body fat percentage—note that these are two things, not one. Some of the extra weight will be fat to nourish the baby; some will be water weight, and if pregnant, some will be the baby (or babies!). BMI neither knows nor cares about any of these things. And, this is a big deal, because BMI gets used by healthcare providers to judge health risks and guide medical advice.

    People under the age of 16 or over the age of 65

    Not only do people below and above those ages (respectively) tend to be shorter—which throws out the calculations and mean health risks may increase before the BMI qualifies as overweight—but also:

    • BMI under 23 in people over the age of 65 is associated with a higher health risk
    • A meta-analysis showed that a BMI of 27 was the best in terms of decreased mortality risk for the over-65 age group

    This obviously flies in the face of conventional standards regards BMI—as you’ll recall from the BMI brackets we listed above.

    Read the science: BMI and all-cause mortality in older adults: a meta-analysis

    Athletic people

    A demographic often described in scientific literature as “athletes”, but that can be misleading. When we say “athletes”, what comes to mind? Probably Olympians, or other professional sportspeople.

    But also athletic, when it comes to body composition, are such people as fitness enthusiasts and manual laborers. Which makes for a lot more people affected by this!

    Athletic people tend to have more lean muscle mass (muscle weighs more than fat), and heavier bones (can’t build strong muscles on weak bones, so the bones get stronger too, which means denser)… But that lean muscle mass can actually increase metabolism and help ward off many of the very same things that BMI is used as a risk indicator for (e.g. heart disease, and diabetes). So people in this category will actually be at lower risk, while (by BMI) getting told they are at higher risk.

    If not white

    Physical characteristics of race can vary by more than skin color, relevant considerations in this case include, for example:

    • Black people, on average, not only have more lean muscle mass and less fat than white people, but also, have completely different risk factors for diseases such as diabetes.
    • Asian people, on average, are shorter than white people, and as such may see increased health risks before BMI qualifies as overweight.
    • Hispanic people, on average, again have different physical characteristics that throw out the results, in a manner that would need lower cutoffs to be even as “useful” as it is for white people.

    Further reading on this: BMI and the BIPOC Community

    In summary:

    If you’re an average white European working-age man, BMI can sometimes be a useful general guide. If however you fall into one or more of the above categories, it is likely to be inaccurate at best, if not outright telling the opposite of the truth.

    What’s more useful, then?

    For heart disease risk and diabetes risk both, waist circumference is a much more universally reliable indicator. And since those two things tend to affect a lot of other health risks, it becomes an excellent starting point for being aware of many aspects of health.

    Pregnancy will still throw off waist circumference a little (measure below the bump, not around it!), but it will nevertheless be more helpful than BMI even then, as it becomes necessary to just increase the numbers a little, according to gestational month and any confounding factors e.g. twins, triplets, etc. Ask your obstetrician about this, as it’s beyond the scope of today’s newsletter!

    As to what’s considered a risk:
    • Waist circumference of more than 35 inches for women
    • Waist circumference of more than 40 inches for men

    These numbers are considered applicable across demographics of age, sex, ethnicity, and lifestyle.

    Source: Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity

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  • Capsaicin For Weight Loss And Against Inflammation

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    Capsaicin’s Hot Benefits

    Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.

    In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.

    Let’s see what the science says…

    First: is it safe?

    Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:

    Mechanisms underlying the hypertensive response induced by capsaicin

    If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:

    Capsaicin and arterial hypertensive crisis

    As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.

    Does it really boost metabolism?

    It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:

    Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications

    This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:

    Chili pepper as a body weight-loss food

    Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:

    Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis

    *To put it in numbers, the benefit was:

    • 5.91 percentage points lower body fat percentage than placebo
    • 6.68 percentage points greater change in body fat mass than placebo

    See also: Difference between percentages and percentage points

    For those who prefer big reviews than single studies, we’ve got you covered:

    The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans

    Does it really reduce inflammation?

    Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.

    Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:

    How much should we take?

    It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.

    If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.

    In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.

    Make sure to take it with plenty of water!

    Where can we get it?

    Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.

    If you’d like to buy it online, here is an example product on Amazon.

    Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.

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  • Stevia vs Acesulfame Potassium – 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 stevia to acesulfame potassium, we picked the stevia.

    Why?

    You may be wondering: is acesulfame potassium a good source of potassium?

    And the answer is: no, it is not. Obviously, it does contain potassium, but let’s do some math here:

    • Acesulfame potassium is 200x sweeter than sugar
    • Therefore replacing a 15g teaspoon of sugar = 75mg acesulfame potassium
    • Acesulfame potassium’s full name is “potassium 6-methyl-2,2-dioxo-2H-1,2λ6,3-oxathiazin-4-olate”
    • That’s just one potassium atom in there with a lot of other stuff
    • Acesulfame potassium has a molar mass of 201.042 g/mol
    • Potassium itself has a molar mass of 39.098 g/mol
    • Therefore acesulfame potassium is 100(39.098/201.042) = 19.45% potassium by mass
    • So that 75mg of acesulfame potassium contains just under 15mg of potassium, which is less than 0.5% of your recommended daily amount of potassium. Please consider eating a fruit instead.

    So, that’s that, and the rest of the nutritional values of both sweeteners are just a lot of zeros.

    What puts stevia ahead? Simply, based on studies available so far, moderate consumption of stevia improves gut microdiversity, whereas acesulfame potassium harms gut microdiversity:

    Want to give stevia a try?

    Here’s an example product on Amazon

    Enjoy!

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  • We don’t all need regular skin cancer screening – but you can know your risk and check yourself

    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.

    Australia has one of the highest skin cancer rates globally, with nearly 19,000 Australians diagnosed with invasive melanoma – the most lethal type of skin cancer – each year.

    While advanced melanoma can be fatal, it is highly treatable when detected early.

    But Australian clinical practice guidelines and health authorities do not recommend screening for melanoma in the general population.

    Given our reputation as the skin cancer capital of the world, why isn’t there a national screening program? Australia currently screens for breast, cervical and bowel cancer and will begin lung cancer screening in 2025.

    It turns out the question of whether to screen everyone for melanoma and other skin cancers is complex. Here’s why.

    Pixel-Shot/Shutterstock

    The current approach

    On top of the 19,000 invasive melanoma diagnoses each year, around 28,000 people are diagnosed with in-situ melanoma.

    In-situ melanoma refers to a very early stage melanoma where the cancerous cells are confined to the outer layer of the skin (the epidermis).

    Instead of a blanket screening program, Australia promotes skin protection, skin awareness and regular skin checks (at least annually) for those at high risk.

    About one in three Australian adults have had a clinical skin check within the past year.

    clinician checks the back of a young man with red hair and freckles in health office
    Those with fairer skin or a family history may be at greater risk of skin cancer. Halfpoint/Shutterstock

    Why not just do skin checks for everyone?

    The goal of screening is to find disease early, before symptoms appear, which helps save lives and reduce morbidity.

    But there are a couple of reasons a national screening program is not yet in place.

    We need to ask:

    1. Does it save lives?

    Many researchers would argue this is the goal of universal screening. But while universal skin cancer screening would likely lead to more melanoma diagnoses, this might not necessarily save lives. It could result in indolent (slow-growing) cancers being diagnosed that might have never caused harm. This is known as “overdiagnosis”.

    Screening will pick up some cancers people could have safely lived with, if they didn’t know about them. The difficulty is in recognising which cancers are slow-growing and can be safely left alone.

    Receiving a diagnosis causes stress and is more likely to lead to additional medical procedures (such as surgeries), which carry their own risks.

    2. Is it value for money?

    Implementing a nationwide screening program involves significant investment and resources. Its value to the health system would need to be calculated, to ensure this is the best use of resources.

    Narrower targets for better results

    Instead of screening everyone, targeting high-risk groups has shown better results. This focuses efforts where they’re needed most. Risk factors for skin cancer include fair skin, red hair, a history of sunburns, many moles and/or a family history.

    Research has shown the public would be mostly accepting of a risk-tailored approach to screening for melanoma.

    There are moves underway to establish a national targeted skin cancer screening program in Australia, with the government recently pledging $10.3 million to help tackle “the most common cancer in our sunburnt country, skin cancer” by focusing on those at greater risk.

    Currently, Australian clinical practice guidelines recommend doctors properly evaluate all patients for their future risk of melanoma.

    Looking with new technological eyes

    Technological advances are improving the accuracy of skin cancer diagnosis and risk assessment.

    For example, researchers are investigating 3D total body skin imaging to monitor changes to spots and moles over time.

    Artificial intelligence (AI) algorithms can analyse images of skin lesions, and support doctors’ decision making.

    Genetic testing can now identify risk markers for more personalised screening.

    And telehealth has made remote consultations possible, increasing access to specialists, particularly in rural areas.

    Check yourself – 4 things to look for

    Skin cancer can affect all skin types, so it’s a good idea to become familiar with your own skin. The Skin Cancer College Australasia has introduced a guide called SCAN your skin, which tells people to look for skin spots or areas that are:

    1. sore (scaly, itchy, bleeding, tender) and don’t heal within six weeks

    2. changing in size, shape, colour or texture

    3. abnormal for you and look different or feel different, or stand out when compared to your other spots and moles

    4. new and have appeared on your skin recently. Any new moles or spots should be checked, especially if you are over 40.

    If something seems different, make an appointment with your doctor.

    You can self-assess your melanoma risk online via the Melanoma Institute Australia or QIMR Berghofer Medical Research Institute.

    H. Peter Soyer, Professor of Dermatology, The University of Queensland; Anne Cust, Professor of Cancer Epidemiology, The Daffodil Centre and Melanoma Institute Australia, University of Sydney; Caitlin Horsham, Research Manager, The University of Queensland, and Monika Janda, Professor in Behavioural Science, The University of Queensland

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

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  • Feminist narratives are being hijacked to market medical tests not backed by evidence

    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.

    Corporations have used feminist language to promote their products for decades. In the 1980s, companies co-opted messaging about female autonomy to encourage women’s consumption of unhealthy commodities, such as tobacco and alcohol.

    Today, feminist narratives around empowerment and women’s rights are being co-opted to market interventions that are not backed by evidence across many areas of women’s health. This includes by commercial companies, industry, mass media and well-intentioned advocacy groups.

    Some of these health technologies, tests and treatments are useful in certain situations and can be very beneficial to some women.

    However, promoting them to a large group of asymptomatic healthy women that are unlikely to benefit, or without being transparent about the limitations, runs the risk of causing more harm than good. This includes inappropriate medicalisation, overdiagnosis and overtreatment.

    In our analysis published today in the BMJ, we examine this phenomenon in two current examples: the anti-mullerian hormone (AMH) test and breast density notification.

    The AMH test

    The AMH test is a blood test associated with the number of eggs in a woman’s ovaries and is sometimes referred to as the “egg timer” test.

    Although often used in fertility treatment, the AMH test cannot reliably predict the likelihood of pregnancy, timing to pregnancy or specific age of menopause. The American College of Obstetricians and Gynaecologists therefore strongly discourages testing for women not seeking fertility treatment.

    Woman sits in a medical waiting room
    The AMH test can’t predict your chance of getting pregnant.
    Anastasia Vityukova/Unsplash

    Despite this, several fertility clinics and online companies market the AMH test to women not even trying to get pregnant. Some use feminist rhetoric promising empowerment, selling the test as a way to gain personalised insights into your fertility. For example, “you deserve to know your reproductive potential”, “be proactive about your fertility” and “knowing your numbers will empower you to make the best decisions when family planning”.

    The use of feminist marketing makes these companies appear socially progressive and champions of female health. But they are selling a test that has no proven benefit outside of IVF and cannot inform women about their current or future fertility.

    Our recent study found around 30% of women having an AMH test in Australia may be having it for these reasons.

    Misleading women to believe that the test can reliably predict fertility can create a false sense of security about delaying pregnancy. It can also create unnecessary anxiety, pressure to freeze eggs, conceive earlier than desired, or start fertility treatment when it may not be needed.

    While some companies mention the test’s limitations if you read on, they are glossed over and contradicted by the calls to be proactive and messages of empowerment.

    Breast density notification

    Breast density is one of several independent risk factors for breast cancer. It’s also harder to see cancer on a mammogram image of breasts with high amounts of dense tissue than breasts with a greater proportion of fatty tissue.

    While estimates vary, approximately 25–50% of women in the breast screening population have dense breasts.

    Young woman has mammogram
    Dense breasts can make it harder to detect cancer.
    Tyler Olsen/Shutterstock

    Stemming from valid concerns about the increased risk of cancer, advocacy efforts have used feminist language around women’s right to know such as “women need to know the truth” and “women can handle the truth” to argue for widespread breast density notification.

    However, this simplistic messaging overlooks that this is a complex issue and that more data is still needed on whether the benefits of notifying and providing additional screening or tests to women with dense breasts outweigh the harms.

    Additional tests (ultrasound or MRI) are now being recommended for women with dense breasts as they have the ability to detect more cancer. Yet, there is no or little mention of the lack of robust evidence showing that it prevents breast cancer deaths. These extra tests also have out-of-pocket costs and high rates of false-positive results.

    Large international advocacy groups are also sponsored by companies that will financially benefit from women being notified.

    While stronger patient autonomy is vital, campaigning for breast density notification without stating the limitations or unclear evidence of benefit may go against the empowerment being sought.

    Ensuring feminism isn’t hijacked

    Increased awareness and advocacy in women’s health are key to overcoming sex inequalities in health care.

    But we need to ensure the goals of feminist health advocacy aren’t undermined through commercially driven use of feminist language pushing care that isn’t based on evidence. This includes more transparency about the risks and uncertainties of health technologies, tests and treatments and greater scrutiny of conflicts of interests.

    Health professionals and governments must also ensure that easily understood, balanced information based on high quality scientific evidence is available. This will enable women to make more informed decisions about their health.The Conversation

    Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney and Tessa Copp, NHMRC Emerging Leader Research Fellow, University of Sydney

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

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