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!

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  • Twice-Baked Stuffed Potatoes

    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.

    Packed with protein and fiber and dosed with healthy spices, these tasty treats can be enjoyed hot as they are, or cold as part of a salad dinner.

    You will need

    • 4 large baking potatoes
    • 2 cans chickpeas, drained
    • 1 can coconut milk
    • ½ cup shredded mozzarella cheese, or plant-based alternative
    • 1 bulb garlic (sounds like a lot, but this is about three cloves per potato; adjust if you want, though)
    • 3 tbsp chopped pickled jalapeños
    • 1 tbsp black pepper
    • 2 tsp ground cumin
    • 2 tsp dried thyme
    • 1 tsp onion powder
    • Toppings: smoked paprika, finely chopped parsley

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Wash, prick, and bake the potatoes—the latter being for an hour, or until tender.

    3) Remove them from the oven and lower the temperature to 350℉ / 175℃.

    4) Cut the potatoes lengthways and scoop out the insides into a food processor, leaving enough in the potato that it can hold its shape.

    5) Add the remaining ingredients (except the toppings, and half the chickpeas) to the food processor, and blend until smooth.

    6) Stuff the filling back into the potato shells (by simple physics of volume, you’ll have a little more than you need, but make it heaped mounds rather than a flat fill-in, and you can probably use most of it, if not all), add the other half of the chickpeas on top and then finally the paprika dusting, and bake for a further 20 minutes.

    7) Serve, adding the chopped parsley garnish.

    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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  • Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why

    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.

    Protecting yourself and family from mosquito bites can be challenging, especially in this hot and humid weather. Protests from young children and fears about topical insect repellents drive some to try alternatives such as wristbands, patches and stickers.

    These products are sold online as well as in supermarkets, pharmacies and camping stores. They’re often marketed as providing “natural” protection from mosquitoes.

    But unfortunately, they aren’t a reliable way to prevent mosquito bites. Here’s why – and what you can try instead.

    Why is preventing mosquito bites important?

    Mosquitoes can spread pathogens that make us sick. Japanese encephalitis and Murray Valley encephalitis viruses can have potentially fatal outcomes. While Ross River virus won’t kill you, it can cause potentially debilitating illnesses.

    Health authorities recommend preventing mosquito bites by: avoiding areas and times of the day when mosquitoes are most active; covering up with long sleeved shirts, long pants, and covered shoes; and applying a topical insect repellent (a cream, lotion, or spray).

    I don’t want to put sticky and smelly repellents on my skin!

    While for many people, the “sting” of a biting mosquitoes is enough to prompt a dose of repellent, others are reluctant. Some are deterred by the unpleasant feel or smell of insect repellents. Others believe topical repellents contain chemicals that are dangerous to our health.

    However, many studies have shown that, when used as recommended, these products are safe to use. All products marketed as mosquito repellents in Australia must be registered by the Australian Pesticides and Veterinary Medicines Authority; a process that provides recommendations for safe use.

    How do topical repellents work?

    While there remains some uncertainty about how the chemicals in topical insect repellents actually work, they appear to either block the sensory organs of mosquitoes that drive them to bite, or overpower the smells of our skin that helps mosquitoes find us.

    Diethytolumide (DEET) is a widely recommended ingredient in topical repellents. Picaridin and oil of lemon eucalyptus are also used and have been shown to be effective and safe.

    How do other products work?

    “Physical” insect-repelling products, such as wristbands, coils and candles, often contain a botanically derived chemical and are often marketed as being an alternative to DEET.

    However, studies have shown that devices such as candles containing citronella oil provide lower mosquito-bite prevention than topical repellents.

    A laboratory study in 2011 found wristbands infused with peppermint oil failed to provide full protection from mosquito bites.

    Even as topical repellent formulations applied to the skin, these botanically derived products have lower mosquito bite protection than recommended products such as those containing DEET, picaridin and oil of lemon eucalyptus.

    Wristbands infused with DEET have shown mixed results but may provide some bite protection or bite reduction. DEET-based wristbands or patches are not currently available in Australia.

    There is also a range of mosquito repellent coils, sticks, and other devices that release insecticides (for example, pyrethroids). These chemicals are primarily designed to kill or “knock down” mosquitoes rather than to simply keep them from biting us.

    What about stickers and patches?

    Although insect repellent patches and stickers have been available for many years, there has been a sudden surge in their marketing through social media. But there are very few scientific studies testing their efficacy.

    Our current understanding of the way insect repellents work would suggest these small stickers and patches offer little protection from mosquito bites.

    At best, they may reduce some bites in the way mosquito coils containing botanical products work. However, the passive release of chemicals from the patches and stickers is likely to be substantially lower than those from mosquito coils and other devices actively releasing chemicals.

    One study in 2013 found a sticker infused with oil of lemon eucalyptus “did not provide significant protection to volunteers”.

    Clothing impregnated with insecticides, such as permethrin, will assist in reducing mosquito bites but topical insect repellents are still recommended for exposed areas of skin.

    Take care when using these products

    The idea you can apply a sticker or patch to your clothing to protect you from mosquito bites may sound appealing, but these devices provide a false sense of security. There is no evidence they are an equally effective alternative to the topical repellents recommended by health authorities around the world. It only takes one bite from a mosquito to transmit the pathogens that result in serious disease.

    It is also worth noting that there are some health warnings and recommendations for their use required by Australian Pesticides and Veterinary Medicines Authority. Some of these products warn against application to the skin (recommending application to clothing only) and to keep products “out of reach of children”. This is a challenge if attached to young children’s clothing.

    Similar warnings are associated with most other topical and non-topical mosquito repellents. Always check the labels of these products for safe use recommendations.

    Are there any other practical alternatives?

    Topical insect repellents are safe and effective. Most can be used on children from 12 months of age and pose no health risks. Make sure you apply the repellent as a thin even coat on all exposed areas of skin.

    But you don’t need “tropical strength” repellents for short periods of time outdoors; a range of formulations with lower concentrations of repellent will work well for shorter trips outdoors. There are some repellents that don’t smell as strong (for example, children’s formulations, odourless formulations) or formulations that may be more pleasant to use (for example, pump pack sprays).

    Finally, you can always cover up. Loose-fitting long-sleeved shirts, long pants, and covered shoes will provide a physical barrier between you and mosquitoes on the hunt for your or your family’s blood this summer.The Conversation

    Cameron Webb, Clinical Associate Professor and Principal Hospital Scientist, University of Sydney

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

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  • The Natural Facelift – by Sophie Perry

    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.

    First, what this book isn’t: it’s mostly not about beauty, and it’s certainly not about ageist ideals of “hiding” aging.

    The author herself discusses the privilege that is aging (not everyone gets to do it) and the importance of taking thankful pride in our lived-in bodies.

    The title and blurb belie the contents of the book rather. Doubtlessly the publisher felt that extrinsic beauty would sell better than intrinsic wellbeing. As for what it’s actually more about…

    Ever splashed your face in cold water to feel better? This book’s about revitalising the complex array of facial muscles (there are anatomical diagrams) and the often-tired and very diverse tissues that cover them, complete with the array of nerve endings very close to your CNS (not to mention the vagus nerve running just behind your jaw), and some of the most important blood vessels of your body, serving your brain.

    With all that in mind, this book, full of useful therapeutic techniques, is a very, very far cry from “massage like this and you’ll look like you got photoshopped”.

    The style varies, as some parts of explanation of principles, or anatomy, and others are hands-on (literally) guides to the exercises, but it is all very clear and easy to understand/follow.

    Bottom line: aspects of conventional beauty may be a side-effect of applying the invigorating exercises described in this book. The real beauty is—literally—more than skin-deep.

    Click here to check out The Natural Facelift, and order yours!

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  • A short history of sunscreen, from basting like a chook to preventing skin 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.

    Australians have used commercial creams, lotions or gels to manage our skin’s sun exposure for nearly a century.

    But why we do it, the preparations themselves, and whether they work, has changed over time.

    In this short history of sunscreen in Australia, we look at how we’ve slathered, slopped and spritzed our skin for sometimes surprising reasons.

    At first, suncreams helped you ‘tan with ease’

    Advertisement for Hamilton's Sunburn Vanishing Cream
    This early sunscreen claimed you could ‘tan with ease’.
    Trove/NLA

    Sunscreens have been available in Australia since the 30s. Chemist Milton Blake made one of the first.

    He used a kerosene heater to cook batches of “sunburn vanishing cream”, scented with French perfume.

    His backyard business became H.A. Milton (Hamilton) Laboratories, which still makes sunscreens today.

    Hamilton’s first cream claimed you could “
    Sunbathe in Comfort and TAN with ease”. According to modern standards, it would have had an SPF (or sun protection factor) of 2.

    The mirage of ‘safe tanning’

    A tan was considered a “modern complexion” and for most of the 20th century, you might put something on your skin to help gain one. That’s when “safe tanning” (without burning) was thought possible.

    Coppertone advertisement showing tanned woman in bikini
    This 1967 Coppertone advertisement urged you to ‘tan, not burn’.
    SenseiAlan/Flickr, CC BY-SA

    Sunburn was known to be caused by the UVB component of ultraviolet (UV) light. UVA, however, was thought not to be involved in burning; it was just thought to darken the skin pigment melanin. So, medical authorities advised that by using a sunscreen that filtered out UVB, you could “safely tan” without burning.

    But that was wrong.

    From the 70s, medical research suggested UVA penetrated damagingly deep into the skin, causing ageing effects such as sunspots and wrinkles. And both UVA and UVB could cause skin cancer.

    Sunscreens from the 80s sought to be “broad spectrum” – they filtered both UVB and UVA.

    Researchers consequently recommended sunscreens for all skin tones, including for preventing sun damage in people with dark skin.

    Delaying burning … or encouraging it?

    Up to the 80s, sun preparations ranged from something that claimed to delay burning, to preparations that actively encouraged it to get that desirable tan – think, baby oil or coconut oil. Sun-worshippers even raided the kitchen cabinet, slicking olive oil on their skin.

    One manufacturer’s “sun lotion” might effectively filter UVB; another’s merely basted you like a roast chicken.

    Since labelling laws before the 80s didn’t require manufacturers to list the ingredients, it was often hard for consumers to tell which was which.

    At last, SPF arrives to guide consumers

    In the 70s, two Queensland researchers, Gordon Groves and Don Robertson, developed tests for sunscreens – sometimes experimenting on students or colleagues. They printed their ranking in the newspaper, which the public could use to choose a product.

    An Australian sunscreen manufacturer then asked the federal health department to regulate the industry. The company wanted standard definitions to market their products, backed up by consistent lab testing methods.

    In 1986, after years of consultation with manufacturers, researchers and consumers, Australian Standard AS2604 gave a specified a testing method, based on the Queensland researchers’ work. We also had a way of expressing how well sunscreens worked – the sun protection factor or SPF.

    This is the ratio of how long it takes a fair-skinned person to burn using the product compared with how long it takes to burn without it. So a cream that protects the skin sufficiently so it takes 40 minutes to burn instead of 20 minutes has an SPF of 2.

    Manufacturers liked SPF because businesses that invested in clever chemistry could distinguish themselves in marketing. Consumers liked SPF because it was easy to understand – the higher the number, the better the protection.

    Australians, encouraged from 1981 by the Slip! Slop! Slap! nationwide skin cancer campaign, could now “slop” on a sunscreen knowing the degree of protection it offered.

    How about skin cancer?

    It wasn’t until 1999 that research proved that using sunscreen prevents skin cancer. Again, we have Queensland to thank, specifically the residents of Nambour. They took part in a trial for nearly five years, carried out by a research team led by Adele Green of the Queensland Institute of Medical Research. Using sunscreen daily over that time reduced rates of squamous cell carcinoma (a common form of skin cancer) by about 60%.

    Follow-up studies in 2011 and 2013 showed regular sunscreen use almost halved the rate of melanoma and slowed skin ageing. But there was no impact on rates of basal cell carcinoma, another common skin cancer.

    By then, researchers had shown sunscreen stopped sunburn, and stopping sunburn would prevent at least some types of skin cancer.

    What’s in sunscreen today?

    An effective sunscreen uses one or more active ingredients in a cream, lotion or gel. The active ingredient either works:

    • “chemically” by absorbing UV and converting it to heat. Examples include PABA (para-aminobenzoic acid) and benzyl salicylate, or

    • “physically” by blocking the UV, such as zinc oxide or titanium dioxide.

    Physical blockers at first had limited cosmetic appeal because they were opaque pastes. (Think cricketers with zinc smeared on their noses.)

    With microfine particle technology from the 90s, sunscreen manufacturers could then use a combination of chemical absorbers and physical blockers to achieve high degrees of sun protection in a cosmetically acceptable formulation.

    Where now?

    Australians have embraced sunscreen, but they still don’t apply enough or reapply often enough.

    Although some people are concerned sunscreen will block the skin’s ability to make vitamin D this is unlikely. That’s because even SPF50 sunscreen doesn’t filter out all UVB.

    There’s also concern about the active ingredients in sunscreen getting into the environment and whether their absorption by our bodies is a problem.

    Sunscreens have evolved from something that at best offered mild protection to effective, easy-to-use products that stave off the harmful effects of UV. They’ve evolved from something only people with fair skin used to a product for anyone.

    Remember, slopping on sunscreen is just one part of sun protection. Don’t forget to also slip (protective clothing), slap (hat), seek (shade) and slide (sunglasses).The Conversation

    Laura Dawes, Research Fellow in Medico-Legal History, Australian National University

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

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  • In Praise of Slowness – by Carl Honoré

    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 isn’t just about “taking the time to smell the roses” although yes, that too. Rather, it’s mostly about looking at what drives us to speed everything up in the first place, and correcting where appropriate.

    If your ancestors had time to eat fruit and lie in the sun, then why, with all of modern technology now available, are you harangued 16+ hours a day by the pressures of universally synchronized timepieces?

    Honoré places a lot of the blame squarely on the industrial revolution; whereas previously our work would be limited by craftsmen who take a year to complete something, or the pace of animals in a field, now humans had to keep up with the very machines that were supposed to serve us—and it’s only got worse from there.

    This book takes a tour of many areas affected by this artificial “need for speed”, and how it harms not just our work-life balance, but also our eating habits, the medical attention we get, and even our love lives.

    The prescription is deceptively simple, “slow down”. But Honoré dedicates the final three chapters of the book to the “how” of this, when of course there’s a lot the outside world will not accommodate—but where we can slow down, there’s good to be gained.

    Bottom line: if you’ve ever felt that you could get all of your life into order if you could just pause the outside world for a week or two, this is the book for you.

    Click here to check out In Praise of Slowness, and make time for what matters most!

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  • The Many Health Benefits Of Garlic

    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.

    The Many Health Benefits of Garlic

    We’re quite confident you already know what garlic is, so we’re going to leap straight in there with some science today:

    First, let’s talk about allicin

    Allicin is a compound in garlic that gives most of its health benefits. A downside of allicin is that it’s not very stable, so what this means is:

    • Garlic is best fresh—allicin breaks down soon after garlic is cut/crushed
      • So while doing the paperwork isn’t fun, buying it as bulbs is better than buying it as granules or similar
    • Allicin also breaks down somewhat in cooking, so raw garlic is best
      • Our philosophy is: still use it in cooking as well; just use more!
    • Supplements (capsule form etc) use typically use extracts and potency varies (from not great to actually very good)

    Read more about that:

    Now, let’s talk benefits…

    Benefits to heart health

    Garlic has been found to be as effective as the drug Atenolol at reducing blood pressure:

    Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension

    It also lowers LDL (bad cholesterol):

    Lipid-lowering effects of time-released garlic powder tablets in double-blinded placebo-controlled randomized study

    Benefits to the gut

    We weren’t even looking for this, but as it turns out, as an add-on to the heart benefits…

    Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis

    Benefits to the immune system

    Whether against the common cold or bringing out the heavy guns, garlic is a booster:

    Benefits to the youthfulness of body and brain

    Garlic is high in antioxidants that, by virtue of reducing oxidative stress, help slow aging. This effect, combined with the cholesterol and blood pressure benefits, means it may also reduce the risk of Alzheimer’s and other forms of dementia:

    There are more benefits too…

    That’s all we have time to dive into study-wise today, but for the visually-inclined, here are yet more benefits to garlic (at a rate of 3–4 cloves per day):

    An incredible awesome recipe using lots of garlic:

    • Take small potatoes (still in their skins), cut in half
    • Add enough peeled cloves of garlic so that you have perhaps a 1:10 ratio of garlic to potato by mass
    • Boil (pressure-cooking is ideal) until soft, and drain
    • Keeping them in the pan, add a lashing of olive oil, and any additional seasonings per your preference (consider black pepper, rosemary, thyme, parsley)
    • Put a lid on the pan, and holding it closed, shake the pan vigorously
      • Note: if you didn’t leave the skins on, or you chopped much larger potatoes smaller instead of cutting in half, the potatoes will break up into a rough mash now. This is actually also fine and still tastes (and honestly, looks) great, but it is different, so just be aware, so that you get the outcome you want.
    • The garlic, which—unlike the potatoes—didn’t have a skin to hold it together, will now have melted over the potatoes like butter

    You can serve like this (it’s delicious already) or finish up in the oven or air-fryer or under the grill, if you prefer a roasted style dish (an amazing option too).

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