I’m So Effing Tired – by Dr. Amy Shah

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It’s easy sometimes to feel like we know more or less what we should be doing… If only we had the energy to get going!

  • We know we want a better diet… But we don’t have the time/energy to cook so will go for the quickest option even when it’s not the best?
  • We know we should exercise… But feel we just need to crash out on the couch for a bit first?
  • We would dearly love to get better sleep… But our responsibilities aren’t facilitating that?

…and so on. Happily, Dr. Amy Shah is here with ways to cut through the Gordian Knot that is this otherwise self-perpetuating cycle of exhaustion.

Most of the book is based around tackling what Dr. Shah calls “the energy trifecta“:

  • Hormone levels
  • Immune system
  • Gut health

You’ll note (perhaps with relief) that none of these things require an initial investment of energy that you don’t have… She’s not asking you to hit the gym at 5am, or magically bludgeon your sleep schedule into its proper place, say.

Instead, what she gives is practical, actionable, easy changes that don’t require much effort, to gently slide us back into the fast lane of actually having energy to do stuff!

In short: if you’ve ever felt like you’d like to implement a lot of very common “best practice” lifestyle advice, but just haven’t had the energy to get going, there’s more value in this handbook than in a thousand motivational pep talks.

Click here to check out “I’m So Effing Tired” and get on a better track of life!

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    Strengthen your relationship with pro tips—not just for rocky partnerships—guided by a pro’s insights from psychology and psychotherapy in “13 Things Mentally Strong Couples Don’t Do”.

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  • Cold Weather Health Risks

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    Many Are Cold; Few Are Frozen

    Many of those of us in the Northern Hemisphere are getting hit with a cold spell around now. How severe that may be depends on more precisely where we are, but it’s affecting a lot of people. So, with apologies to our readers in Australia, we’re going to do a special on that today.

    Acute cold is, for most people, good for the health:

    A Cold Shower A Day Keeps The Doctor Away?

    Persistent cold, not so much. Let’s look at the risks, and what can be done about them…

    Hypothermia

    It kills. Don’t let it kill you or your loved ones.

    And, this is really important: it doesn’t care whether you’re on a mountain or not.

    In other words: a lot of people understand (correctly!) that hypothermia is a big risk to hikers, climbers, and the like. But if the heating goes out in your house and the temperature drops for long enough before the heating is fixed, you can get hypothermia there too just the same if you’re not careful.

    How cold is too cold? It doesn’t even have to be sub-zero. According to the CDC, temperatures of 4℃ (40℉) can be low enough to cause hypothermia if other factors combine:

    CDC | Prevent Hypothermia & Frostbite you can also see the list of symptoms to watch out for, there!

    Skin health

    Not generally an existential risk, but we may as well stay healthy as not!

    Cold air often means dry air, so use a moisturizer with an oil base (if you don’t care for fancy beauty products, ordinary coconut oil is top-tier).

    Bonus if you do it after a warming bath/shower!

    Heart health

    Cold has a vasconstricting effect; that is to say, it causes the body’s vasculature to shrink, increasing localized blood pressure. If it’s a cold shower as above, that can be very invigorating. If it’s a week of sub-zero temperatures, it can become a problem.

    ❝Shoveling a little snow off your sidewalk may not seem like hard work. However, […] combined with the fact that the exposure to cold air can constrict blood vessels throughout the body, you’re asking your heart to do a lot more work in conditions that are diminishing the heart’s ability to function at its best.❞

    Source: Snow shoveling, cold temperatures combine for perfect storm of heart health hazards

    If you have a heart condition, please do not shovel snow. Let someone else do it, or stay put.

    And if you are normally able to exercise safely? Unless you’re sure your heart is in good order, exercising in the warmth, not the cold, seems to be the best bet.

    See also: Heart Attack: His & Hers (Be Prepared!)can you remember which symptoms are for which sex? If not, now’s a good time to refresh that knowledge.

    Immune health

    We recently discussed how cold weather indirectly increases the risk of respiratory viral infection:

    The Cold Truth About Respiratory Infections

    So, now’s the time to be extra on-guard about that.

    See also: Beyond Supplements: The Real Immune-Boosters!

    Balance

    Icy weather increases the risk of falling. If you think “having a fall” is something that happens to other/older people, please remember that there’s a first time for everything. Some tips:

    • Walk across icy patches with small steps in a flat-footed fashion like a penguin.
      • It may not be glamorous, but neither is going A-over-T and breaking (or even just spraining) things.
    • Use a handrail if available, even if you don’t think you need to.

    You can also check out our previous article about falling (avoiding falling, minimizing the damage of falling, etc):

    Fall Special: Some Fall-Themed Advice

    Take care!

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  • Sesame & Peanut Tofu

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    Yesterday we learned how to elevate tofu from “nutrition” to “nutritious tasty snack” with our Basic Baked Tofu recipe; today we’re expanding on that, to take it from “nutritious tasty snack” to “very respectable meal”.

    You will need

    For the tofu:

    • The Basic Baked Tofu that we made yesterday (consider making this to be “step zero” of today’s recipe if you don’t already have a portion in the fridge)

    For the sauce:

    • ⅓ cup peanut butter, ideally with no added sugar or salt (if allergic to peanuts specifically, use almond butter; if allergic to nuts generally, use tahini)
    • ¼ bulb garlic, grated or crushed
    • 1 tbsp tamarind paste
    • 1½ tbsp tamari sauce (or low-sodium soy sauce, if a substitution is necessary)
    • 1 tbsp sambal oelek (or sriracha sauce, if a substitution is necessary)
    • 1 tsp ground coriander
    • 1 tsp ground black pepper
    • ½ tsp ground sweet cinnamon
    • ½ tsp MSG (or else omit; do not substitute with salt in this case unless you have a particular craving)
    • zest of 1 lime

    For the vegetables:

    • 14 oz broccolini / tenderstem broccoli, thick ends trimmed (failing that, any broccoli)
    • 6 oz shelled edamame
    • 1½ tsp toasted sesame oil

    For serving:

    • 4 cups cooked rice (we recommend our Tasty Versatile Rice recipe)
    • ½ cup raw cashews, soaked in hot water for at least 5 minutes and then drained (if allergic, substitute cooked chickpeas, rinsed and drained)
    • 1 tbsp toasted sesame seeds
    • 1 handful chopped cilantro, unless you have the “this tastes like soap” gene, in which case substitute chopped parsley

    Method

    (we suggest you read everything at least once before doing anything)

    1) Combine the sauce ingredients in a bowl and whisk well (or use a blender if you have one that’s comfortable with this relatively small quantity of ingredients). Taste it, and adjust the ingredient ratios if you’d like more saltiness, sweetness, sourness, spiciness, umami.

    2) Prepare a bowl with cold water and some ice. Steam the broccolini and edamame for about 3 minutes; as soon as they become tender, dump them into the ice bathe to halt the cooking process. Let them chill for a few minutes, then drain, dry, and toss in the sesame oil.

    3) Reheat the tofu if necessary (an air fryer is great for this), and then combine with half of the sauce in a bowl, tossing gently to coat well.

    4) Add a little extra water to the remaining sauce, enough to make it pourable, whisking to an even consistency.

    5) Assemble; do it per your preference, but we recommend the order: rice, vegetables, tofu, cashews, sauce, sesame seeds, herbs.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • 8 Signs Of High Cortisol & How To Reverse “Cortisol Face”

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    Dr. Shereene Idriss has insights about the facial features that might indicate chronically elevated cortisol levels, and what to do about same:

    At face value

    Dr. Idriss notes that for most people, this should not be cause for undue concern, although hypercortisolism can also be associated with genetic disorders such as Cushing’s syndrome, as well as prolonged use of certain medication, or the presence of certain tumors. As well as facial swelling, hypercortisolism can also result in other physical changes like acne, weight gain, skin thinning, stretch marks, infections, and hair loss.

    As for what to do about it, she recommends addressing lifestyle factors like poor sleep, unhealthy diet, alcohol consumption, and lack of hydration to reduce facial puffiness related to stress. Diet suggestions include incorporating foods rich in magnesium, vitamin C, and omega-3s, such as leafy greens, fatty fish, nuts and seeds, and berries.

    She also suggests some supplements to consider, such as ashwagandha, magnesium, omega-3s, and/or l-theanine, but you might want to speak to your doctor/pharmacist to check in case of contraindications per any other conditions you may have, or medications you may be on.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Practical Optimism – by Dr. Sue Varma
  • There are ‘forever chemicals’ in our drinking water. Should standards change to protect our health?

    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.

    Today’s news coverage reports potentially unsafe levels of “forever chemicals” detected in drinking water supplies around Australia. These include human-made chemicals: perfluorooctane sulfonate (known as PFOS) and perflurooctanic acid (PFOA). They are classed under the broader category of per- and polyfluoroalkyl substances or PFAS chemicals.

    The contaminants found in our drinking water are the same ones United States authorities warn can cause cancer over a long period of time, with reports warning there is “no safe level of exposure”.

    In April, the US Environmental Protection Agency (USEPA) sent shock waves through the water industry around the world when it announced stricter advice on safe levels of PFOS/PFOA in drinking water. This reduced limits considered safe in supplies to zero and gave the water industry five years to meet legally enforceable limits of 4 parts per trillion.

    So, should the same limits be enforced here in Australia? And how worried should we be that the drinking in many parts of Australia would fail the new US standards?

    What are the health risks?

    Medical knowledge about the human health effects of PFOS/PFOA is still emerging. An important factor is the bioaccumulation of these chemicals in different organs in the body over time.

    Increased exposure of people to these chemicals has been associated with several adverse health effects. These include higher cholesterol, lower birth weights, modified immune responses, kidney and testicular cancer.

    It has been very difficult to accurately track and measure effects of different levels of PFAS exposure on people. People may be exposed to PFAS chemicals in their everyday life through waterproofing of clothes, non-stick cookware coatings or through food and drinking water. PFAS can also be in pesticides, paints and cosmetics.

    The International Agency for Research on Cancer (on behalf of the World Health Organization) regards PFOA as being carcinogenic to humans and PFOS as possibly carcinogenic to humans.

    child at water fountain outdoors
    Is our drinking water safe? What about long-term risks? Volodymyr TVERDOKHLIB/Shutterstock

    Our guidelines

    Australian drinking water supplies are assessed against national water quality standards. These Australian Drinking Water Guidelines are continuously reviewed by industry and health experts that scan the international literature and update them accordingly.

    All city and town water supplies across Australia are subject to a wide range of physical and chemical water tests. The results are compared to Australian water guidelines.

    Some tests relate to human health considerations, such as levels of lead or bacteria. Others relate to “aesthetic” considerations, such as the appearance or taste of water. Most water authorities across Australia make water quality information and compliance with Australian guidelines freely available.

    What about Australian PFOS and PFOA standards?

    These chemicals can enter our drinking water system from many potential sources, such as via their use in fire-fighting foams or pesticides.

    According to the Australian Drinking Water Guidelines, PFOS should not exceed 0.07 micrograms per litre in drinking water. And PFOA should not exceed 0.56 micrograms per litre. One microgram is equivalent to one part per billion.

    The concentration of these chemicals in water is incredibly small. And much of the advice on their concentration is provided in different units. Sometimes in micrograms or nannograms. The USEPA uses parts per trillion.

    In parts per trillion (ppt) the Australian Guidelines for PFOS is 70 ppt and PFOA is 560 ppt. The USEPA’s new maximum contaminant levels (enforceable levels) are 4 ppt for both PFOS and also PFOA. Previous news reports have pointed out Australian guidelines for these chemicals in drinking water are up to 140 times higher than the USEPA permits.

    Yikes! That seems like a lot

    Today’s news report cites PFOS and PFOA water tests done at many different water supplies across Australia. Some water samples did not detect either chemicals. But most did, with the highest PFOS concentration 15.1–15.6 parts per trillion from Glenunga, South Australia. The highest PFOA concentration was reported from a small water supply in western Sydney, where it was detected at 5.17–9.66 parts per trillion.

    Australia and the US are not alone. This is an enormous global problem.

    One of the obvious challenges for the Australian water industry is that current water treatment processes may not be effective at removing PFOS or PFOA. The Australian Drinking Water Guidelines provide this advice:

    Standard water treatment technologies including coagulation followed by physical separation, aeration, chemical oxidation, UV irradiation, and disinfection have little or no effect on PFOS or PFOA concentrations.

    Filtering with activated carbon and reverse osmosis may remove many PFAS chemicals. But no treatment systems appear to be completely effective at their removal.

    Removing these contaminants might be particularly difficult for small regional water supplies already struggling to maintain their water infrastructure. The NSW Auditor General criticised the planning for, and funding of, town water infrastructure in regional NSW back in 2020.

    Where to from here?

    The Australian water industry likely has little choice but to follow the US lead and address PFOS/PFAS contamination in drinking water. Along with lower thresholds, the US committed US$1 billion to water infrastructure to improve detection and water treatment. They will also now require:

    Public water systems must monitor for these PFAS and have three years to complete initial monitoring (by 2027) […]

    As today’s report notes, it is very difficult to find any recent data on PFOS and PFOA in Australian drinking water supplies. Australian regulators should also require ongoing and widespread monitoring of our major city and regional water supplies for these “forever chemicals”.

    The bottom line for drinking tap water is to keep watching this space. Buying bottled water might not be effective (2021 US research detected PFAS in 39 out of 100 bottled waters). The USEPA suggests people can reduce PFAS exposure with measures including avoiding fish from contaminated waters and considering home filtration systems.

    Correction: this article previously listed the maximum Australian Drinking Water Guidelines PFOA level as 0.056 micrograms per litre. The figure has been updated to show the correct level of 0.56 micrograms per litre.

    Ian A. Wright, Associate Professor in Environmental Science, Western Sydney University

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

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  • Say That Again: Using Hearing Aids Can Be Frustrating for Older Adults, but Necessary

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    It was an every-other-day routine, full of frustration.

    Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.

    Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.

    Then, there were the problems my father-in-law had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.

    How many older adults have problems of this kind?

    There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.

    Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.

    The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.

    However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.

    Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.

    “Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”

    That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.

    What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.

    Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.

    Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.

    For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.

    “The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.

    For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.

    Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.

    People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”

    If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.

    Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)

    Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling to the floor if it becomes dislodged from the ear.

    Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.

    That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.

    “If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”

    Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.

    “Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.

    Her advice to older adults: Be “really open” about your challenges.

    If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.

    We’re eager to hear from readers about questions you’d like answered, problems you’ve been having with your care, and advice you need in dealing with the health care system. Visit http://kffhealthnews.org/columnists to submit your requests or tips.

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • The Easiest Way To Take Up Journaling

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    Dear Diary…

    It’s well-established that journaling is generally good for mental health. It’s not a magical panacea, as evidenced by The Diaries of Franz Kafka for example (that man was not in good mental health). But for most of us, putting our thoughts and feelings down on paper (or the digital equivalent) is a good step for tidying our mind.

    And as it can be said: mental health is also just health.

    But…

    What to write about?

    It’s about self-expression (even if only you will read it), and…

    ❝Writing about traumatic, stressful or emotional events has been found to result in improvements in both physical and psychological health, in non-clinical and clinical populations.

    In the expressive writing paradigm, participants are asked to write about such events for 15–20 minutes on 3–5 occasions.

    Those who do so generally have significantly better physical and psychological outcomes compared with those who write about neutral topics.❞

    Source: Emotional and physical health benefits of expressive writing

    In other words, write about whatever moves you.

    Working from prompts

    If you read the advice above and thought “but I don’t know what moves me”, then fear not. It’s perfectly respectable to work from prompts, such as:

    • What last made you cry?
    • What last made you laugh?
    • What was a recent meaningful moment with family?
    • What is a serious mistake that you made and learned from?
    • If you could be remembered for just one thing, what would you want it to be?

    In fact, sometimes working from prompts has extra benefits, precisely because it challenges us to examine things we might not otherwise think about.

    If a prompt asks “What tends to bring you most joy recently?” and the question stumps you, then a) you now are prompted to look at what you can change to find more joy b) you probably wouldn’t have thought of this question—most depressed people don’t, and if you cannot remember recent joy, then well, we’re not here to diagnose, but let’s just say that’s a symptom.

    A quick aside: if you or a loved oneare prone to depressive episodes, here’s a good resource, by the way:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    And in the event of the mental health worst case scenario:

    How To Stay Alive (When You Really Don’t Want To)

    The six prompts we gave earlier are just ideas that came to this writer’s mind, but they’re (ok, some bias here) very good ones. If you’d like more though, here’s a good resource:

    550+ Journal Prompts: The Ultimate List

    The Good, The Bad, and The Ugly

    While it’s not good to get stuck in ruminative negative thought spirals, it is good to have a safe outlet to express one’s negative thoughts/feelings:

    The Psychological Health Benefits of Accepting Negative Emotions and Thoughts: Laboratory, Diary, and Longitudinal Evidence

    Remember, your journal is (or ideally, should be) a place without censure. If you fear social consequences should your journal be read, then using an app with a good security policy and encryption options can be a good idea for journaling

    Finch App is a good free option if it’s not too cutesy for your taste, because in terms of security:

    • It can’t leak your data because your data never leaves your phone (unless you manually back up your data and then you choose to put it somewhere unsafe)
    • It has an option to require passcode/biometrics etc to open the app

    As a bonus, it also has very many optional journaling prompts, and also (optional) behavioral activation prompts, amongst more other offerings that we don’t have room to list here.

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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