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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  • Boost Your Digestive Enzymes

    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.

    We’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    We’ll Try To Make This Easy To Digest

    Do you have a digestion-related problem?

    If so, you’re far from alone; around 40% of Americans have digestive problems serious enough to disrupt everyday life:

    New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles

    …which puts Americans just a little over the global average of 35%:

    Global Burden of Digestive Diseases: A Systematic Analysis of the Global Burden of Diseases Study, 1990 to 2019

    Mostly likely on account of the Standard American Diet, or “SAD” as it often gets abbreviated in scientific literature.

    There’s plenty we can do to improve gut health, for example:

    Today we’re going to be examining digestive enzyme supplements!

    What are digestive enzymes?

    Digestive enzymes are enzymes that break down food into stuff we can use. Important amongst them are:

    • Protease: breaks down proteins (into amino acids)
    • Amylase: breaks down starches (into sugars)
    • Lipase: breaks down fats (into fatty acids)

    All three are available as popular supplements to aid digestion. How does the science stack up for them?

    Protease

    For this, we only found animal studies like this one, but the results have been promising:

    Exogenous protease supplementation to the diet enhances growth performance, improves nitrogen utilization, and reduces stress

    Amylase

    Again, the studies for this alone (not combined with other enzymes) have been solely from animal agriculture; here’s an example:

    The Effect of Exogenous Amylase Supplementation on the Nutritional Value of Peas

    Lipase

    Unlike for protease and amylase, now we have human studies as well, and here’s what they had to say:

    ❝Lipase supplementation significantly reduced stomach fullness without change of EGG.

    Furthermore, lipase supplementation may be helpful in control of FD symptom such as postprandial symptoms❞

    ~ Dr. Seon-Young Park & Dr. Jong-Sun Rew

    Read more: Is Lipase Supplementation before a High Fat Meal Helpful to Patients with Functional Dyspepsia?

    (short answer: yes, it is)

    More studies found the same, such as:

    Lipase Supplementation before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects

    All together now!

    When we look at studies for combination supplementation of digestive enzymes, more has been done, and/but it’s (as you might expect) less specific.

    The following paper gives a good rundown:

    Pancrelipase Therapy: A Combination Of Protease, Amylase, & Lipase

    Is it safe?

    For most people it is quite safe, but if taking high doses for a long time it can cause problems, and also there may be complications if you have diabetes, are otherwise immunocompromised, or have some other conditions (listed towards the end of the above-linked paper, along with further information that we can’t fit in here).

    As ever, check with your doctor/pharmacist if you’re not completely sure!

    Want some?

    We don’t sell them, but for your convenience, here’s an example product on Amazon that contains all three

    Enjoy!

    Share This Post

  • Waist Size Worries: Age-Appropriate Solutions

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞

    It’s hard to say without knowing about your lifestyle (and hormones, for that matter)! But, extra weight around the middle in particular is often correlated with high levels of cortisol, so you might find this of benefit:

    Lower Your Cortisol! (Here’s Why & How)

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  • Beat Sugar Addiction Now! – by Dr. Jacob Teitelbaum & Chrystle Fiedler

    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.

    Sugar isn’t often thought of as an addiction in the same category as alcohol or nicotine, but it’s actually very similar in some ways…

    A bold claim, but: in each case, it has to do with dopamine responses to something that has:

    • an adverse effect on our health,
    • a quickly developed tolerance to same,
    • and unpleasant withdrawal symptoms when quitting.

    However, not all sugar addictions are created equal, and Dr. Teitelbaum lays four different types of sugar addiction out for us:

    1. Most related to “I need to perform and I need to perform now”
    2. Most related to “I just need something to get me through one more stressful day, again, just like every day before it”
    3. Most related to “ate too much sugar because of the above, and now a gut overgrowth of C. albicans is at the wheel”
    4. Most related to “ate too much sugar because of the above, and now insulin resistance is a problem that perpetuates itself too”

    Of course, these may overlap, and indeed, they tend to stack cumulatively as time goes by.

    However, Dr. Teitelbaum notes that as readers we may recognize ourselves as being at a particular point in the above, and there are different advices for each of them.

    You thought it was just going to be about going cold turkey? Nope!

    Instead, a multi-vector approach is recommended, including adjustments to sleep, nutrition, immune health, hormonal health, and more.

    In short: if you’ve been trying to to kick the “White Death” habit as Gloria Swanson called it (sugar, that is, not the WW2 Finnish sniper of the same name—we can’t help you with that one), then this book is really much more helpful than others that take the “well, just don’t eat it, then” approach!

    Pick up your copy of Beat Sugar Addiction Now from Amazon, and start your journey!

    Share This Post

Related Posts

  • A Surprisingly Powerful Tool: Eye Movement Desensitization & Reprocessing
  • Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    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.

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder) and how much does it matter for health e.g. waist size etc?❞

    Let’s break it down into two parts:

    Is it possible for anyone to get 6-pack abs (even if genetics makes it easier or harder)?

    Short answer: no

    First, a quick anatomy lesson: while “abs” (abdominal muscles) are considered in the plural and indeed they are, what we see as a six-pack is actually only one muscle, the rectus abdominis, which is nestled in between other abdominal muscles that are beyond the scope of our answer here.

    The reason that the rectus abdominis looks like six muscles is because there are bands of fascia (connective tissue) lying over it, so we see where it bulges between those bands.

    The main difference genes make are as follows:

    • Number of fascia bands (and thus the reason that some people get a four-, six-, eight-, or rarely, even ten-pack). Obviously, no amount of training can change this number, any more than doing extra bicep curls will grow you additional arms.
    • Density of muscle fibers. Some people have what has been called “superathlete muscle type”, which, while prized by Olympians and other athletes, is on bodybuilding forums less glamorously called being a “hard gainer”. What this means is that muscle fibers are denser, so while training will make muscles stronger, you won’t see as much difference in size. This means that size for size, the person with this muscle type will always be stronger than someone the same size without it, but that may be annoying if you’re trying to build visible definition.
    • Twitch type of muscle fibers. Some people have more fast-twitch fibers, some have more slow-twitch fibers. Fast-twitch fibers are better suited for visible abs (and, as the name suggests, quick changes between contracting and relaxing). Slow-twitch fibers are better for endurance, but yield less bulky muscles.
    • Inclination to subcutaneous fat storage. This is by no means purely genetic; hormones make the biggest difference, followed by diet. But, genes are an influencing factor, and if your body fat percentage is inclined to be higher than someone else’s, then it’ll take more work to see muscle definition under that fat.

    The first of those items is why our simple answer is “no”; because some people are destined to, if muscle is visible, have a four-, eight, or (rarely) ten-pack, making a six-pack unobtainable.

    It’s worth noting here that while a bigger number is more highly prized aesthetically, there is literally zero difference healthwise or in terms of performance, because it’s nothing to do with the muscle, and is only about the fascia layout.

    The density of muscle fibers is again purely genetic, but it only makes things easier or harder; this part’s not impossible for anyone.

    The inclination to subcutaneous fat storage is by far the most modifiable factor, and the thus most readily overcome, if you feel so inclined. That doesn’t mean it will necessarily be easy! But it does mean that it’s relatively less difficult than the others.

    How much does it matter for health, e.g. waist size etc?

    As you may have gathered from the above, having a six-pack (or indeed a differently-numbered “pack”, if that be your genetic lot) makes no important difference to health:

    • The fascia layout is completely irrelevant to health
    • The muscle fiber types do make a difference to athletic performance, but not general health when at rest
    • The subcutaneous fat storage is a health factor, but probably not how most people think

    Healthy body fat percentages are (assuming normal hormones) in the range of 20–25% for women and 15–20% for men.

    For most people, having clearly visible abs requires going below those healthy levels. For most people, that’s not optimally healthy. And those you see on magazine covers or in bodybuilding competitions are usually acutely dehydrated for the photo, which is of course not good. They will rehydrate after the shoot.

    However, waist size (especially as a ratio, compared to hip size) is very important to health. This has less to do with subcutaneous fat, though, and is more to do with visceral belly fat, which goes under the muscles and thus does not obscure them:

    Visceral Belly Fat & How To Lose It

    One final note: fat notwithstanding, and aesthetics notwithstanding, having a strong core is very good for general health; it helps keeps one’s internal organs in place and well-protected, and improves stability, making falls less likely as we get older. Additionally, having muscle improves our metabolic base rate, which is good for our heart. Abs are just one part of core strength (the back being important too, for example), but should not be neglected.

    Top-tier exercises to do include planks, and hanging leg raises (i.e. hang from some support, such as a chin-up bar, and raise your legs, which counterintuitively works your abs a lot more than your legs).

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How Are You, Really?

    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.

    How Are You, Really? The Free NHS Health Test

    We took this surprisingly incisive 10-minute test from the UK’s famous National Health Service—the test is part of the “Better Health” programme, a free-to-all (yes, even those from/in other countries) initiative aimed at keeping people healthy enough to have less need of medical attention.

    As one person who took the test wrote:

    ❝I didn’t expect that a government initiative would have me talking about how I need to keep myself going to be there for the people I love, let alone that a rapid-pace multiple-choice test would elicit these responses and give personalized replies in turn, but here we are❞

    It goes beyond covering the usual bases, in that it also looks at what’s most important to you, and why, and what might keep you from doing the things you want/need to do for your health, AND how those obstacles can be overcome.

    Pretty impressive for a 10-minute test!

    Is Your Health Above Average Already? Take the Free 10-minute NHS test now!

    How old are you, in your heart?

    Poetic answers notwithstanding (this writer sometimes feels so old, and yet also much younger than she is), there’s a biological answer here, too.

    Again free for the use of all*, here’s a heart age calculator.

    *It is suitable for you if you are aged 30–95, and do not have a known complicating cardiovascular disease.

    It will ask you your (UK) postcode; just leave that field blank if you’re not in the UK; it’ll be fine.

    How Old Are You, In Your Heart? Take the Free 10-minute NHS test now!

    (Neither test requires logging into anything, and they do not ask for your email address. The tests are right there on the page, and they give the answers right there on the page, immediately)

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Hazelnuts vs Almonds – 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 hazelnuts to almonds, we picked the almonds.

    Why?

    It’s closer than you might think! But we say almonds do come out on top.

    In terms of macronutrients, almonds have notably more protein, while hazelnuts have notably more fat (healthy fats, though). Almonds are also higher in both carbs and fiber. Looking at Glycemic Index, hazelnuts’ GI is low and almonds’ GI is zero. We could call the macros category a tie, but ultimately if we need to prioritize any of these things, it’s protein and fiber, so we’ll call this a nominal win for almonds.

    When it comes to vitamins, hazelnuts have more of vitamins B1, B5, B6, B9 C, and K. Meanwhile, almonds have more of vitamins B2, B3, E, and choline. So, a moderate win for hazelnuts.

    In the category of minerals, almonds retake the lead with more calcium, magnesium, phosphorus, potassium, selenium, and zinc, while hazelnuts boast more copper and manganese. A clear win for almonds.

    Adding up the categories, this makes for a marginal win for almonds. Of course, both of these nuts are very healthy (assuming you are not allergic), and best is to enjoy both if possible.

    Want to learn more?

    You might like to read:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: