It Didn’t Start with You – by Mark Wolynn

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There is a trend in psychology to “blame the parents” for “childhood trauma” that can result in problems later in life. Sometimes fairly, sometimes not. This book’s mostly not about that.

It does touch on our own childhood trauma, if applicable. But mostly, it’s about epigenetic trauma inheritance. In other words, not just trauma that’s passed on in terms of “the cycle of abuse”, but trauma that’s passed on in terms of “this generation experienced trauma x, developed trauma response y, encoded it epigenetically, and passed it on to their offspring”.

So, how does one heal from a trauma one never directly experienced, and just inherited the response to it? That’s what most of this book is about, after establishing how epigenetic trauma inheritance works.

The author, a therapist, provides practical advice for how to do the things that can be done to rewrite the epigenetic code we inherited. Better late than never!

Bottom line: it is well-established that trauma is inheritable. But unlike one’s eye color or the ability to smell asparagus metabolites in urine, we can rewrite epigenetic things, to a degree. This book explains how.

Click here to check out It Didn’t Start With You, and put things to rest!

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Recommended

  • Do Breathe – by Michael Williams
  • Super Joints – by Pavel Tsatsouline
    Pain-free movement with a punch: This book uses a special forces approach to functional strength and stretching for robust, injury-free living.

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  • From straight to curly, thick to thin: here’s how hormones and chemotherapy can change your hair

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    Head hair comes in many colours, shapes and sizes, and hairstyles are often an expression of personal style or cultural identity.

    Many different genes determine our hair texture, thickness and colour. But some people’s hair changes around the time of puberty, pregnancy or after chemotherapy.

    So, what can cause hair to become curlier, thicker, thinner or grey?

    Curly or straight? How hair follicle shape plays a role

    Hair is made of keratin, a strong and insoluble protein. Each hair strand grows from its own hair follicle that extends deep into the skin.

    Curly hair forms due to asymmetry of both the hair follicle and the keratin in the hair.

    Follicles that produce curly hair are asymmetrical and curved and lie at an angle to the surface of the skin. This kinks the hair as it first grows.

    The asymmetry of the hair follicle also causes the keratin to bunch up on one side of the hair strand. This pulls parts of the hair strand closer together into a curl, which maintains the curl as the hair continues to grow.

    Follicles that are symmetrical, round and perpendicular to the skin surface produce straight hair.

    A diagram shows the hair follicle shape of straight, curly and coiled hair.
    Each hair strand grows from its own hair follicle.
    Mosterpiece/Shutterstock

    Life changes, hair changes

    Our hair undergoes repeated cycles throughout life, with different stages of growth and loss.

    Each hair follicle contains stem cells, which multiply and grow into a hair strand.

    Head hairs spend most of their time in the growth phase, which can last for several years. This is why head hair can grow so long.

    Let’s look at the life of a single hair strand. After the growth phase is a transitional phase of about two weeks, where the hair strand stops growing. This is followed by a resting phase where the hair remains in the follicle for a few months before it naturally falls out.

    The hair follicle remains in the skin and the stems cells grow a new hair to repeat the cycle.

    Each hair on the scalp is replaced every three to five years.

    A woman with curly hair works on her computer.
    Each hair on the scalp is replaced every three to five years.
    Just Life/Shutterstock

    Hormone changes during and after pregnancy alter the usual hair cycle

    Many women notice their hair is thicker during pregnancy.

    During pregnancy, high levels of oestrogen, progesterone and prolactin prolong the resting phase of the hair cycle. This means the hair stays in the hair follicle for longer, with less hair loss.

    A drop in hormones a few months after delivery causes increased hair loss. This is due to all the hairs that remained in the resting phase during pregnancy falling out in a fairly synchronised way.

    Hair can change around puberty, pregnancy or after chemotherapy

    This is related to the genetics of hair shape, which is an example of incomplete dominance.

    Incomplete dominance is when there is a middle version of a trait. For hair, we have curly hair and straight hair genes. But when someone has one curly hair gene and one straight hair gene, they can have wavy hair.

    Hormonal changes that occur around puberty and pregnancy can affect the function of genes. This can cause the curly hair gene of someone with wavy hair to become more active. This can change their hair from wavy to curly.

    Researchers have identified that activating specific genes can change hair in pigs from straight to curly.

    Chemotherapy has very visible effects on hair. Chemotherapy kills rapidly dividing cells, including hair follicles, which causes hair loss. Chemotherapy can also have genetic effects that influence hair follicle shape. This can cause hair to regrow with a different shape for the first few cycles of hair regrowth.

    A woman with wavy hair looks in a mirror
    Your hair can change at different stages of your life.
    Igor Ivakhno/Shutterstock

    Hormonal changes as we age also affect our hair

    Throughout life, thyroid hormones are essential for production of keratin. Low levels of thyroid hormones can cause dry and brittle hair.

    Oestrogen and androgens also regulate hair growth and loss, particularly as we age.

    Balding in males is due to higher levels of androgens. In particular, high dihydrotestosterone (sometimes shortened to DHT), which is produced in the body from testosterone, has a role in male pattern baldness.

    Some women experience female pattern hair loss. This is caused by a combination of genetic factors plus lower levels of oestrogen and higher androgens after menopause. The hair follicles become smaller and smaller until they no longer produce hairs.

    Reduced function of the cells that produce melanin (the pigment that gives our hair colour) is what causes greying.The Conversation

    Theresa Larkin, Associate professor of Medical Sciences, University of Wollongong

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

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  • Is it OK to lie to someone with dementia?

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    There was disagreement on social media recently after a story was published about an aged care provider creating “fake-away” burgers that mimicked those from a fast-food chain, to a resident living with dementia. The man had such strict food preferences he was refusing to eat anything at meals except a burger from the franchise. This dementia symptom risks malnutrition and social isolation.

    But critics of the fake burger approach labelled it trickery and deception of a vulnerable person with cognitive impairment.

    Dementia is an illness that progressively robs us of memories. Although it has many forms, it is typical for short-term recall – the memory of something that happened in recent hours or days – to be lost first. As the illness progresses, people may come to increasingly “live in the past”, as distant recall gradually becomes the only memories accessible to the person. So a person in the middle or later stages of the disease may relate to the world as it once was, not how it is today.

    This can make ethical care very challenging.

    Pikselstock/Shutterstock

    Is it wrong to lie?

    Ethical approaches classically hold that specific actions are moral certainties, regardless of the consequences. In line with this moral absolutism, it is always wrong to lie.

    But this ethical approach would require an elderly woman with dementia who continually approaches care staff looking for their long-deceased spouse to be informed their husband has passed – the objective truth.

    Distress is the likely outcome, possibly accompanied by behavioural disturbance that could endanger the person or others. The person’s memory has regressed to a point earlier in their life, when their partner was still alive. To inform such a person of the death of their spouse, however gently, is to traumatise them.

    And with the memory of what they have just been told likely to quickly fade, and the questioning may resume soon after. If the truth is offered again, the cycle of re-traumatisation continues.

    older man looks into distance holding mug
    People with dementia may lose short term memories and rely on the past for a sense of the world. Bonsales/Shutterstock

    A different approach

    Most laws are examples of absolutist ethics. One must obey the law at all times. Driving above the speed limit is likely to result in punishment regardless of whether one is in a hurry to pick their child up from kindergarten or not.

    Pragmatic ethics rejects the notion certain acts are always morally right or wrong. Instead, acts are evaluated in terms of their “usefulness” and social benefit, humanity, compassion or intent.

    The Aged Care Act is a set of laws intended to guide the actions of aged care providers. It says, for example, psychotropic drugs (medications that affect mind and mood) should be the “last resort” in managing the behaviours and psychological symptoms of dementia.

    Instead, “best practice” involves preventing behaviour before it occurs. If one can reasonably foresee a caregiver action is likely to result in behavioural disturbance, it flies in the face of best practice.

    What to say when you can’t avoid a lie?

    What then, becomes the best response when approached by the lady looking for her husband?

    Gentle inquiries may help uncover an underlying emotional need, and point caregivers in the right direction to meet that need. Perhaps she is feeling lonely or anxious and has become focused on her husband’s whereabouts? A skilled caregiver might tailor their response, connect with her, perhaps reminisce, and providing a sense of comfort in the process.

    This approach aligns with Dementia Australia guidance that carers or loved ones can use four prompts in such scenarios:

    • acknowledge concern (“I can tell you’d like him to be here.”)
    • suggest an alternative (“He can’t visit right now.”)
    • provide reassurance (“I’m here and lots of people care about you.”)
    • redirect focus (“Perhaps a walk outside or a cup of tea?”)

    These things may or may not work. So, in the face of repeated questions and escalating distress, a mistruth, such as “Don’t worry, he’ll be back soon,” may be the most humane response in the circumstances.

    Different realities

    It is often said you can never win an argument with a person living with dementia. A lot of time, different realities are being discussed.

    So, providing someone who has dementia with a “pretend” burger may well satisfy their preferences, bring joy, mitigate the risk of malnutrition, improve social engagement, and prevent a behavioural disturbance without the use of medication. This seems like the correct approach in ethical terms. On occasion, the end justifies the means.

    Steve Macfarlane, Head of Clinical Services, Dementia Support Australia, & Associate Professor of Psychiatry, Monash University

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

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  • The Anti-Stress Herb That Also Fights Cancer

    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.

    What does Rhodiola rosea actually do, anyway?

    Rhodiola rosea (henceforth, “rhodiola”) is a flowering herb whose roots have adaptogenic properties.

    In the cold, mountainous regions of Europe and Asia where it grows, it has been used in herbal medicine for centuries to alleviate anxiety, fatigue, and depression.

    What does the science say?

    Well, let’s just say the science is more advanced than the traditional use:

    ❝In addition to its multiplex stress-protective activity, Rhodiola rosea extracts have recently demonstrated its anti-aging, anti-inflammation, immunostimulating, DNA repair and anti-cancer effects in different model systems❞

    ~ Li et al. (2017)

    Nor is how it works a mystery, as the same paper explains:

    ❝Molecular mechanisms of Rhodiola rosea extracts’s action have been studied mainly along with one of its bioactive compounds, salidroside. Both Rhodiola rosea extracts and salidroside have contrasting molecular mechanisms on cancer and normal physiological functions.

    For cancer, Rhodiola rosea extracts and salidroside inhibit the mTOR pathway and reduce angiogenesis through down-regulation of the expression of HIF-1α/HIF-2α.

    For normal physiological functions, Rhodiola rosea extracts and salidroside activate the mTOR pathway, stimulate paracrine function and promote neovascularization by inhibiting PHD3 and stabilizing HIF-1α proteins in skeletal muscles❞

    ~ Ibid.

    And, as for the question of “do the supplements work?”,

    ❝In contrast to many natural compounds, salidroside is water-soluble and highly bioavailable via oral administration❞

    ~ Ibid.

    And as to how good it is:

    ❝Rhodiola rosea extracts and salidroside can impose cellular and systemic benefits similar to the effect of positive lifestyle interventions to normal physiological functions and for anti-cancer❞

    ~ Ibid.

    Source: Rhodiola rosea: anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention

    But that’s not all…

    We can’t claim this as a research review if we only cite one paper (even if that paper has 144 citations of its own), and besides, it didn’t cover all the benefits yet!

    Let’s first look at the science for the “traditional use” trio of benefits:

    When you read those, what are your first thoughts?

    Please don’t just take our word for things! Reading even just the abstracts (summaries) at the top of papers is a very good habit to get into, if you don’t have time (or easy access) to read the full text.

    Reading the abstracts is also a very good way to know whether to take the time to read the whole paper, or whether it’s better to skip onto a different one.

    • Perhaps you noticed that the paper we cited for anxiety was quite a small study.
      • The fact is, while we found mountains of evidence for rhodiola’s anxiolytic (antianxiety) effects, they were all small and/or animal studies. So we picked a human study and went with it as illustrative.
    • Perhaps you noticed that the paper we cited for fatigue pertained mostly to stress-related fatigue.
      • This, we think, is a feature not a bug. After all, most of us experience fatigue because of the general everything of life, not because we just ran a literal marathon.
    • Perhaps you noticed that the paper we cited for depression said it didn’t work as well as sertraline (a very common pharmaceutical SSRI antidepressant).
      • But, it worked almost as well and it had far fewer adverse effects reported. Bear in mind, the side effects of antidepressants are the reason many people avoid them, or desist in taking them. So rhodiola working almost as well as sertraline for far fewer adverse effects, is quite a big deal!

    Bonus features

    Rhodiola also putatively offers protection against Alzheimer’s disease, Parkinson’s disease, and cerebrovascular disease in general:

    Rosenroot (Rhodiola): Potential Applications in Aging-related Diseases

    It may also be useful in the management of diabetes (types 1 and 2), but studies so far have only been animal studies, and/or in vitro studies. Here are two examples:

    1. Antihyperglycemic action of rhodiola-aqeous extract in type 1 diabetic rats
    2. Evaluation of Rhodiola crenulata and Rhodiola rosea for management of type 2 diabetes and hypertension

    How much to take?

    Dosages have varied a lot in studies. However, 120mg/day seems to cover most bases. It also depends on which of rhodiola’s 140 active compounds a particular benefit depends on, though salidroside and rosavin are the top performers.

    Where to get it?

    As ever, we don’t sell it (or anything else) but here’s an example product on Amazon.

    Enjoy!

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Related Posts

  • Do Breathe – by Michael Williams
  • 100 Hikes of a Lifetime – by Kate Siber

    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.

    This is published by National Geographic, so you can imagine the quality of the photos throughout.

    Inside, and after a general introduction and guide to gear and packing appropriately, it’s divided into continents, with a diverse array of “trips of a lifetime” for anyone who enjoys hiking.

    It’s not a narrative book, rather, it is a guide, a little in the style of “Lonely Planet”, with many “know before you go” tips, information about the best time to go, difficult level, alternative routes if you want to get most of the enjoyment while having an easier time of it (or, conversely, if you want to see some extra sights along the way), and what to expect at all points.

    Where the book really excels is in balancing inspiration with information. There are some books that make you imagine being in a place, but you’ll never actually go there. There are other books that are technical manuals but not very encouraging. This one does both; it provides the motivation and the “yes, you really can, here’s how” information that, between them, can actually get you packing and on your way.

    Bottom line: if you yearn for breathtaking views and time in the great outdoors, but aren’t sure where to start, this will give you an incredible menu to choose from, and give you the tools to go about doing it.

    Click here to check out 100 Hikes Of A Lifetime, and live it!

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  • The Fascinating Truth About Aspartame, Cancer, & Neurotoxicity

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    Is Aspartame’s Reputation Well-Deserved?

    A bar chart showing the number of people who are interested in social media and Aspartame.

    In Tuesday’s newsletter, we asked you for your health-related opinions on aspartame, and got the above-depicted, below-described, set of responses:

    • About 47% said “It is an evil carcinogenic neurotoxin”
    • 20% said “It is safe-ish, but has health risks that are worse than sugar”
    • About 19% said “It is not healthy, but better than sugar”
    • About 15% said “It’s a perfectly healthy replacement for sugar”

    But what does the science say?

    Aspartame is carcinogenic: True or False?

    False, assuming consuming it in moderation. In excess, almost anything can cause cancer (oxygen is a fine example). But for all meaningful purposes, aspartame does not appear to be carcinogenic. For example,

    ❝The results of these studies showed no evidence that these sweeteners cause cancer or other harms in people.❞

    ~ NIH | National Cancer Institute

    Source: Artificial Sweeteners and Cancer

    Plenty of studies and reviews have also confirmed this; here are some examples:

    Why then do so many people believe it causes cancer, despite all the evidence against it?

    Well, there was a small study involving giving megadoses to rats, which did increase their cancer risk. So of course, the popular press took that and ran with it.

    But those results have not been achieved outside of rats, and human studies great and small have all been overwhelmingly conclusive that moderate consumption of aspartame has no effect on cancer risk.

    Aspartame is a neurotoxin: True or False?

    False, again assuming moderate consumption. If you’re a rat being injected with a megadose, your experience may vary. But a human enjoying a diet soda, the aspartame isn’t the part that’s doing you harm, so far as we know.

    For example, the European Food Safety Agency’s scientific review panel concluded:

    ❝there is still no substantive evidence that aspartame can induce such effects❞

    ~ Dr. Atkin et al (it was a pan-European team of 21 experts in the field)

    Source: Report on the Meeting on Aspartame with National Experts

    See also,

    ❝The data from the extensive investigations into the possibility of neurotoxic effects of aspartame, in general, do not support the hypothesis that aspartame in the human diet will affect nervous system function, learning or behavior.

    The weight of existing evidence is that aspartame is safe at current levels of consumption as a nonnutritive sweetener.❞

    ~ Dr. Magnuson et al.

    Source: Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies

    and

    ❝The safety testing of aspartame has gone well beyond that required to evaluate the safety of a food additive.

    When all the research on aspartame, including evaluations in both the premarketing and postmarketing periods, is examined as a whole, it is clear that aspartame is safe, and there are no unresolved questions regarding its safety under conditions of intended use.❞

    ~ Dr. Stegink et al.

    Source: Regulatory Toxicology & Pharmacology | Aspartame: Review of Safety

    Why then do many people believe it is a neurotoxin? This one can be traced back to a chain letter hoax from about 26 years ago; you can read it here, but please be aware it is an entirely debunked hoax:

    Urban Legends | Aspartame Hoax

    Take care!

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  • Bold Beans – by Amelia Christie-Miller

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    We all know beans are one of the most healthful foods around, but how to include more of them, without getting boring?

    This book has the answer, giving 80 exciting recipes, divided into the following sections:

    • Speedy beans
    • Bean snacks & sharing plates
    • Brothy beans
    • Bean bowls
    • Hearty salads
    • Bean feasts

    The recipes are obviously all bean-centric, though if you have a particular dietary restriction, watch out for the warning labels on some (e.g. meat, fish, dairy, gluten, etc), and make a substitution if appropriate.

    The recipes themselves have a happily short introductory paragraph, followed by all you’d expect from a recipe book (ingredients, measurements, method, picture)

    There’s also a reference section, to learn about different kinds of beans and bean-related culinary methods that can be applied per your preferences.

    Bottom line: if you’d like to include more beans in your daily diet but are stuck for making them varied and interesting, this is the book for you!

    Click here to check out Bold Beans, and get your pulse racing (in a good way!)

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