Healthy Mind In A Healthy Body

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The 8-minute piece of music “Weightless” by Marconi was created scientifically to lower the heart rate and relax the listener. How did they do it? You can read the British Academy of Sound Therapy’s explanation of the methodology here, but important results of the study were:

  • “Weightless” was able to induce greater relaxation levels than a massage (increase of 6%).
  • “Weightless” also induced an 11% increase in relaxation over all other relaxing music tracks in the study.
  • “Weightless” was also subjectively rated as more relaxing than any other music by all the participants.

Try it for yourself!

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

Isn’t that better? Whenever you’re ready, read on…

Today we’re going to share a technique for dealing with difficult emotions. The technique is used in Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT), and it’s called RAIN:

  • Recognizing: ask yourself “what is it that I’m feeling?”, and put a name to it. It could be anger, despair, fear, frustration, anxiety, overwhelm etc.
  • Accepting: “OK, so, I’m feeling ________”. There’s no point in denying it, or being defensive about it, these things won’t help you. For now, just accept it.
  • Investigating: “Why am I feeling ________?” Maybe there is an obvious reason, maybe you need to dig for a reason—or dig deeper for the real reason. Most bad feelings are driven by some sort of fear or insecurity, so that can be a good avenue for examination. Important: your feelings may be rational or irrational. That’s fine. This is a time for investigating, not judging.
  • Non-Identification: not making whatever it is you’re feeling into a part of you. Once you get too attached to “I am jealous”, “I am angry”, “I am sad” etc, it can be difficult to manage something that has become a part of your personality; you’ll defend your jealousy, anger, sadness etc rather than tackle it.

As a CBT tool, this is something you can do for yourself at any time. It won’t magically solve your problems, but it can stop you from spiralling into a state of crisis, and get you back on a more useful track.

As a DBT tool, to give this its full strength, ideally now you will communicate what you’re feeling, to somebody you trust, perhaps a partner or friend, for instance.

Humans are fundamentally social creatures, and we achieve our greatest strengths when we support each other—and that also means sometimes seeking and accepting support!

Do you have a good technique you’d like to share? Reply to this email and let us know!

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  • Passion Fruit vs Pomegranate – Which is Healthier?

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    Our Verdict

    When comparing passion fruit to pomegranate, we picked the passion fruit.

    Why?

    Both of these fruits have beaten a lot of other contenders, so it’s time to pit them against each other:

    In terms of macros, passion fruit has more protein, carbs, and fiber, the ratio of which meaning also that passion fruit has the lower glycemic index. So, we say passion fruit wins on macros.

    In the category of vitamins, things are more even; passion fruit has more of vitamins A, B2, B3, B6, and C, while pomegranate has more of vitamins B1, B5, B9, E, and K. In light of this 5:5 tie, and since passion fruit’s overall vitamin coverage is better (in terms of meeting RDA needs) but pomegranate’s vitamins are often in shorter supply in diet, we’re calling it a tie on vitamins.

    When it comes to minerals, passion fruit has more calcium, iron, magnesium, phosphorus, potassium, and selenium, while pomegranate has more copper, manganese, and zinc. That’s already an easy 6:3 win for passion fruit, before we even consider the fact that passion fruit’s minerals’ margin of difference is greater too.

    Adding it up makes for a clear win for passion fruit. As ever when it comes to plants, enjoy both if you can, though!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Brazil Nuts vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing Brazil nuts to cashews, we picked the cashews.

    Why?

    Looking at the macros first, Brazil nuts have more fat and fiber, while cashews have more carbs and protein. So, it really comes down to what you want to prioritize. We’d generally consider fiber the tie-breaker, making this category a subjective marginal win for Brazil nuts—and especially marginal since they are both low glycemic index foods in any case.

    When it comes to vitamins, Brazil nuts have more of vitamins C, E, and choline, while cashews have more of vitamins B2, B3, B5, B6, B7, B9, and K, so while both are great, this category is a clear by-the-numbers win for cashews.

    The category of minerals is an interesting one. Brazil nuts have more calcium, magnesium, phosphorus, and selenium, while cashews have more copper, iron, manganese, and zinc. That would be a 4:4 tie, but let’s take a closer look at those selenium levels:

    • A cup of cashews contains 109% of the RDA of selenium. Your hair will be luscious and shiny.
    • A cup of Brazil nuts contains 10,456% of the RDA of selenium. This is way past the point of selenium toxicity, and your (luscious, shiny) hair will fall out.

    For this reason, it’s recommended to eat no more than 3–4 Brazil nuts per day.

    We consider that a point against Brazil nuts.

    Adding up the section makes for a win for cashews. Of course, enjoy Brazil nuts too if you will, but in careful moderation please!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • This Book May Save Your Life – by Dr. Karan Rajan

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    The title is a bold sell, but the book does include a lot of information about what can go wrong in your body, and how those things can be avoided.

    What it’s not: a reiteration of Dr. Michael Greger’s “How Not To Die“. It’s not dense medical information, and it doesn’t cite papers at a rate of ten per page.

    What it is: an easy-reading tour guide of the human body and its many quirks and foibles, and how we can leverage those to our benefit. On which note…

    Hopefully, your insides will never see the light of day, but this author is a general surgeon and as such, is an experienced and well-qualified tour guide. Here, we learn about everything from the long and interesting journey through our gut, to the unique anatomical features and liabilities of the brain. From the bizarre oddities of the genitals, to things most people don’t know about the process of death.

    The style of the book is very casual, with lots of short sections (almost mini chapters-within-chapters, really) making for very light reading—and certainly enjoyable reading too, unless you are inclined to squeamishness.

    Bottom line: in honesty, the book is more informative than it is instructional, though it does contain the promised health tips too. With that in mind, it’s a very enjoyable and educational read, and we do recommend it.

    Click here to check out This Book May Save Your Life, and learn more about your own weird and wonderful body!

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  • Forget Ringing the Button for the Nurse. Patients Now Stay Connected by Wearing One.

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    HOUSTON — Patients admitted to Houston Methodist Hospital get a monitoring device about the size of a half-dollar affixed to their chest — and an unwitting role in the expanding use of artificial intelligence in health care.

    The slender, battery-powered gadget, called a BioButton, records vital signs including heart and breathing rates, then wirelessly sends the readings to nurses sitting in a 24-hour control room elsewhere in the hospital or in their homes. The device’s software uses AI to analyze the voluminous data and detect signs a patient’s condition is deteriorating.

    Hospital officials say the BioButton has improved care and reduced the workload of bedside nurses since its rollout last year.

    “Because we catch things earlier, patients are doing better, as we don’t have to wait for the bedside team to notice if something is going wrong,” said Sarah Pletcher, system vice president at Houston Methodist.

    But some nurses fear the technology could wind up replacing them rather than supporting them — and harming patients. Houston Methodist, one of dozens of U.S. hospitals to employ the device, is the first to use the BioButton to monitor all patients except those in intensive care, Pletcher said.

    “The hype around a lot of these devices is they provide care at scale for less labor costs,” said Michelle Mahon, a registered nurse and an assistant director of National Nurses United, the profession’s largest U.S. union. “This is a trend that we find disturbing,” she said.

    The rollout of BioButton is among the latest examples of hospitals deploying technology to improve efficiency and address a decades-old nursing shortage. But that transition has raised its own concerns, including about the device’s use of AI; polls show the public is wary of health providers relying on it for patient care.

    In December 2022 the FDA cleared the BioButton for use in adult patients who are not in critical care. It is one of many AI tools now used by hospitals for tasks like reading diagnostic imaging results.

    In 2023, President Joe Biden directed the Department of Health and Human Services to develop a plan to regulate AI in hospitals, including by collecting reports of patients harmed by its use.

    The leader of BioIntelliSense, which developed the BioButton, said its device is a huge advance compared with nurses walking into a room every few hours to measure vital signs. “With AI, you now move from ‘I wonder why this patient crashed’ to ‘I can see this crash coming before it happens and intervene appropriately,’” said James Mault, CEO of the Golden, Colorado-based company.

    The BioButton stays on the skin with an adhesive, is waterproof, and has up to a 30-day battery life. The company says the device — which allows providers to quickly notice deteriorating health by recording more than 1,000 measurements a day per patient — has been used on more than 80,000 hospital patients nationwide in the past year.

    Hospitals pay BioIntelliSense an annual subscription fee for the devices and software.

    Houston Methodist officials would not reveal how much the hospital pays for the technology, though Pletcher said it equates to less than a cup of coffee a day per patient.

    For a hospital system that treats thousands of patients at a time — Houston Methodist has 2,653 non-ICU beds at its eight Houston-area hospitals — such an investment could still translate to millions of dollars a year.

    Hospital officials say they have not made any changes in nurse staffing and have no plans to because of implementing the BioButton.

    Inside the hospital’s control center for virtual monitoring on a recent morning, about 15 nurses and technicians dressed in scrubs sat in front of large monitors showing the health status of hundreds of patients they were assigned to monitor.

    A red checkmark next to a patient’s name signaled the AI software had found readings trending outside normal. Staff members could click into a patient’s medical record, showing patients’ vital signs over time and other medical history. These virtual nurses, if you will, could contact nurses on the floor by phone or email, or even dial directly into the patient’s room via video call.

    Nutanben Gandhi, a technician who was watching 446 patients on her monitor that morning, said that when she gets an alert, she looks at the patient’s health record to see if the anomaly can be easily explained by something in the patient’s condition or if she needs to contact nurses on the patient’s floor.

    Oftentimes an alert can be easily dismissed. But identifying signs of deteriorating health can be tough, said Steve Klahn, Houston Methodist’s clinical director of virtual medicine.

    “We are looking for a needle in a haystack,” he said.

    Donald Eustes, 65, was admitted to Houston Methodist in March for prostate cancer treatment and has since been treated for a stroke. He is happy to wear the BioButton.

    “You never know what can happen here, and having an extra set of eyes looking at you is a good thing,” he said from his hospital bed. After being told the device uses AI, the Montgomery, Texas, man said he has no problem with its helping his clinical team. “This sounds like a good use of artificial intelligence.”

    Patients and nurses alike benefit from remote monitoring like the BioButton, said Pletcher of Houston Methodist.

    The hospital has placed small cameras and microphones inside all patient rooms enabling nurses outside to communicate with patients and perform tasks such as helping with patient admissions and discharge instructions. Patients can include family members on the remote calls with nurses or a doctor, she said.

    Virtual technology frees up on-duty nurses to provide more hands-on help, such as starting an intravenous line, Pletcher said. With the BioButton, nurses can wait to take routine vital signs every eight hours instead of every four, she said.

    Pletcher said the device reduces nurses’ stress in monitoring patients and allows some to work more flexible hours because virtual care can be done from home rather than coming to the hospital. Ultimately it helps retain nurses, not drive them away, she said.

    Sheeba Roy, a nurse manager at Houston Methodist, said some members of the nursing staff were nervous about relying on the device and not checking patients’ vital signs as often themselves. But testing has shown the device provides accurate information.

    “After we implemented it, the staff loves it,” Roy said.

    Serena Bumpus, chief executive officer of the Texas Nurses Association, said her concern with any technology is that it can be more burdensome on nurses and take away time with patients.

    “We have to be hypervigilant in ensuring that we are not leaning on this to replace the ability of nurses to critically think and assess patients and validate what this device is telling us is true,” Bumpus said.

    Houston Methodist this year plans to send the BioButton home with patients so the hospital can better track their progress in the weeks after discharge, measuring the quality of their sleep and checking their gait.

    “We are not going to need less nurses in health care, but we have limited resources and we have to use those as thoughtfully as we can,” Pletcher said. “Looking at projected demand and seeing the supply we have coming, we will not have enough to meet demand, so anything we can do to give time back to nurses is a good thing.”

    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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  • Astaxanthin: Super-Antioxidant & Neuroprotectant

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    Think Pink For Brain Health!

    Astaxanthin is a carotenoid that’s found in:

    • certain marine microalgae
    • tiny crustaceans that eat the algae
    • fish (and flamingos!) that eat the crustaceans

    Yes, it’s the one that makes things pink.

    But it does a lot more than that…

    Super-antioxidant

    Move over, green tea! Astaxanthin has higher antioxidant activity than most carotenoids. For example, it is 2–5 times more effective than alpha-carotene, lutein, beta-carotene, and lycopene:

    Antioxidant activities of astaxanthin and related carotenoids

    We can’t claim credit for naming it a super-antioxidant though, because:

    Astaxanthin: A super antioxidant from microalgae and its therapeutic potential

    Grow new brain cells

    Axtaxanthin is a neuroprotectant, but that’s to be expected from something with such a powerful antioxidant ability.

    What’s more special to astaxanthin is that it assists continued adult neurogenesis (creation of new brain cells):

    ❝The unique chemical structure of astaxanthin enables it to cross the blood-brain barrier and easily reach the brain, where it may positively influence adult neurogenesis.

    Furthermore, astaxanthin appears to modulate neuroinflammation by suppressing the NF-κB pathway, reducing the production of pro-inflammatory cytokines, and limiting neuroinflammation associated with aging and chronic microglial activation.

    By modulating these pathways, along with its potent antioxidant properties, astaxanthin may contribute to the restoration of a healthy neurogenic microenvironment, thereby preserving the activity of neurogenic niches during both normal and pathological aging. ❞

    Source: Dietary Astaxanthin: A Promising Antioxidant and Anti-Inflammatory Agent for Brain Aging and Adult Neurogenesis

    That first part is very important, by the way! There are so many things that our brain needs, and we can eat, but the molecules are unable to pass the blood-brain barrier, meaning they either get wasted, or used elsewhere, or dismantled for their constituent parts. In this case, it zips straight into the brain instead.

    See also:

    How To Grow New Brain Cells (At Any Age)

    (Probably) good for the joints, too

    First, astaxanthin got a glowing report in a study we knew not to trust blindly:

    A Multicenter, Randomized, Double-Blinded, Placebo-Controlled Clinical Trial to Evaluate the Efficacy and Safety of a Krill Oil, Astaxanthin, and Oral Hyaluronic Acid Complex on Joint Health in People with Mild Osteoarthritis

    …and breathe. What a title that was! But, did you catch why it’s not to be trusted blindly? It was down at the bottom…

    ❝Conflict of interest statement

    NOVAREX Co., Ltd. funded the study. Valensa International provided the FlexPro MD® ingredients, and NOVAREX Co., Ltd. encapsulated the test products (e.g., both FlexPro MD® and placebo)❞

    Studies where a supplement company funded the study are not necessarily corrupt, but they can certainly sway publication bias, i.e. the company funds a bunch of studies and then pulls funding from the ones that aren’t going the way it wants.

    So instead let’s look at:

    Astaxanthin attenuates joint inflammation induced by monosodium urate crystals

    and

    Astaxanthin ameliorates cartilage damage in experimental osteoarthritis

    …which had no such conflicts of interest.

    They agree that astaxanthin indeed does the things (attenuates joint inflammation & ameliorates cartilage damage).

    However, they are animal studies (rats), so we’d like to see studies with humans to be able to say for sure how much it helps these things.

    Summary of benefits

    Based on the available research, astaxanthin…

    • is indeed a super-antioxidant
    • is a neuroprotective agent
    • also assists adult neurogenesis
    • is probablygood for joints too

    How much do I take, and is it safe?

    A 2019 safety review concluded:

    ❝Recommended or approved doses varied in different countries and ranged between 2 and 24 mg.

    We reviewed 87 human studies, none of which found safety concerns with natural astaxanthin supplementation, 35 with doses ≥12 mg/day.❞

    Source: Astaxanthin: How much is too much? A safety review

    In short: for most people, it’s very safe and well-tolerated. If you consume it to an extreme, you will likely turn pink, much as you would turn orange if you did the same thing with carrots. But aside from that, the risks appear to be minimal.

    However! If you have a seafood allergy, please take care to get a supplement that’s made from microalgae, not one that’s made from krill or other crustaceans, or from other creatures that eat those.

    Where can I get it?

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

    Enjoy!

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  • Why STIs Are On The Rise In Older Adults

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    Three Little Words

    Sexually Transmitted Infections (STIs) are often thought of as something that predominantly plagues younger people… The truth, however, is different:

    ❝Rising divorce rates, forgoing condoms as there is no risk of pregnancy, the availability of drugs for sexual dysfunction, the large number of older adults living together in retirement communities, and the increased use of dating apps are likely to have contributed to the growing incidence of STIs in the over-50s.

    These data likely underestimate the true extent of the problem as limited access to sexual health services for the over 50s, and trying to avoid the stigma and embarrassment both on the part of older people and healthcare professionals, is leading to this age group not seeking help for STIs.❞

    ~ Dr. Justyna Kowalska

    Read more: Managing The Rise In STIs Among Older Adults

    That said, there is a gender gap when it comes to the increased risk, for example:

    ❝A retrospective study from the USA involving 420,790 couples aged 67 to 99 years, found that widowhood was associated with an increased risk of STIs in older men, but not women❞

    ~ US Dept of Health & Human Services

    Source: CDC: | Sexually Transmitted Disease Surveillance

    Is abstinence the best preventative, then?

    It is inarguably the most effective, but not necessarily the best for everyone.

    This is because for most adults, a healthy sex life is an important part of overall wellbeing.

    See also: Mythbusting The Big O

    Even in this case there is a gender gap in:

    • the level of importance placed on frequency of sexual interactions
    • what act(s) of sexuality are held to be most important:

    ❝Among sexually active men, frequent (≥2 times a month) sexual intercourse (P < .001) and frequent kissing, petting, or fondling (P < .001) were associated with greater enjoyment of life.

    Among sexually active women, frequent kissing, petting, or fondling was also associated with greater enjoyment of life (P < .001), but there was no significant association with frequent intercourse (P = .101).

    Concerns about one’s sex life and problems with sexual function were strongly associated with lower levels of enjoyment of life in men and to a lesser extent in women.❞

    ~ Dr. Lee Smith et al.

    Source: Sexual Activity is Associated with Greater Enjoyment of Life in Older Adults

    If you have the time to go into it much more deeply, this paper from the Journal of Gerontology is much more comprehensive, looking also at related lifestyle factors, religious/political backgrounds, views on monogamy or non-monogamy (of various kinds), hormonal considerations, the impact of dementia or other long-term disabilities that may affect things, widowhood, and many other elements:

    The National Social Life, Health, and Aging Project: An Introduction

    What’s the best preventative, then?

    Regular health screening for yourself and your partner(s) is an important key to preventative health when it comes to STIs.

    You can Google search for a local STI clinic, and worry not, they are invariably discreet and are well-used to everybody coming in. They’re just glad you’re being responsible about things. It’s also not their job to judge your sexual activities, even if it’s something you might have reason to wish to be secretive about, try to be honest there.

    Secondly, most of the usual advice about safe sex still goes, even when there’s no risk of pregnancy. For example, if there’s at least one penis involved, then condoms remain the #1 barrier to all manner of potential infections (we know, almost nobody likes condoms, but sometimes the truth isn’t what we want to hear).

    Lastly, if there’s at least one vagina involved, then please for the love of all that is holey, do not put anything there that could cause a yeast infection.

    What can cause a yeast infection? Pretty much anything with sugar, which includes but is not limited to:

    • Most kinds of food that Cosmo-style “liven things up in the bedroom” advice columns might suggest using (including fruit, honey, chocolate sauce, whipped cream, etc)
    • Hands that are not clean (watch out for bacteria too)
    • A mouth that has recently been eating or drinking anything with sugar in it, and that includes many kinds of alcohol, as well as milk or hot drinks that had milk in

    Yeast infections are not nearly so serious as the STIs the other measures are there to avoid, but they’re not fun either, so some sensible policies in that regard are always good!

    On a related note, see also: How To Avoid UTIs

    Recap on the single most important part of this article:

    At all ages, it remains a good health practice—unless one is absolutely celibate—to regularly get oneself and one’s partner(s) checked for STIs.

    Take care!

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