Languishing – by Prof. Corey Keyes

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We’ve written before about depression and “flourishing” but what about when one isn’t exactly flourishing, but is not necessarily in the depths of depression either? That’s what this book is about.

Prof. Keyes offers, from his extensive research, hope for those who do not check enough of the boxes to be considered depressed, but who are also definitely more in the lane of “surviving” than “thriving”.

Specifically, he outlines five key ways to make the step from languishing to flourishing, based not on motivational rhetoric, but actual data-based science:

  1. Learn (creating your personal story of self-growth)
  2. Connect (building relationships, on the individual level and especially on the community level)
  3. Transcend (developing psychological resilience to the unexpected)
  4. Help (others! This is about finding your purpose, and then actively living it)
  5. Play (this is a necessary “recharge” element that many people miss, especially as we get older)

With regard to finding one’s purpose being given the one-word summary of “help”, this is a callback to our tribal origins, and how we thrive and flourish best and feel happiest when we have a role to fulfil and provide value to those around us)

Bottom line: if you’re not at the point of struggling to get out of bed each day, but you’re also not exactly leaping out of bed with a smile, this book can help get you from one place to the other.

Click here to check out Languishing, and flourish instead!

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  • Endure – by Alex Hutchinson
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    Drinking apple cider vinegar has been found to help manage blood sugar levels, aid in weight loss, and improve cholesterol levels. It is recommended to take 1-2 tbsp in a glass of water before meals.

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  • Fiber Fueled – by Dr. Will Bulsiewicz

    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 generally know that for gut health we should eat fiber, but what of the balances of different sorts of fiber?

    That’s one of the main things that make this book stand out—fostering diversity in our microbiome by fostering diversity in our diet. Specifically, diversity of fiber-containing foods.

    The book is part “science made easy for the lay reader”, and part recipe book. The recipes come with shopping lists and a meal planner, though we would recommend to use those as a guide rather than to try to adhere perfectly to them.

    In particular, this reviewer would encourage much more generous use of healthful seasonings… and less reliance on there being leftovers several days later (tasty food gets gone quickly in this house!)

    As for the science, the feel of this is more like reading a science-based observational documentary with explanations, than of reading a science textbook. Studies are mentioned in passing, but not dissected in any detail, and the focus is more on getting the key learnings across.

    Bottom line: if you’d like to boost not just the amount, but also the diversity, of fiber in your diet, and reap the gut-health rewards, this book is a great guide for that!

    Click here to get your copy of “Fiber Fueled” from Amazon today!

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  • What Most People Don’t Know About Hearing Aids

    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.

    Dr. Juliëtte Sterkens, a doctor of audiology, makes things clearer in this TEDx talk:

    The sound of the future

    Half of all adults experience hearing loss by the age of 75, and by 85, that goes up to two thirds. Untreated hearing loss leads to depression, social isolation, cognitive decline, and even an increased fall risk.

    It’s not just about reduced volume though; Dr. Sterkens points out that for many (like this writer!) it’s more a matter of unequal pitch perception and difficulty in speech clarity. Most hearing aids just amplify sound, and don’t fully restore clarity, especially beyond a short range.

    However, technology keeps marching forwards there have been improvements in the move from analog to digital, and today’s bluetooth-enabled hearing aids often do a lot better, especially in the case of things like TV transmitters and clip-on microphones.

    Out and about, you might see signs sometimes saying “Hearing Loop Enabled”, and those transmit sound directly to telecoil-equipped hearing aids—venues with public address systems are legally required to provide hearing accommodations like this. Many hearing aids include telecoils, but users often aren’t informed or don’t have them activated, which is unfortunate, because telecoils improve hearing dramatically in loop-enabled venues.

    Dr. Sterkens makes a plea for us to, as applicable,

    • Activate telecoils and insist on them in new hearing aids.
    • Advocate for assistive listening systems in public venues.
    • Use available resources like the Hearing Loss Association of America for tools and information.
    • Familiarize ourselves with accessibility laws and report non-compliance.
    • Aim to make the world more accessible for people with hearing loss through advocacy, technology, and awareness.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Dealing With Hearing Loss

    Take care!

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  • Why do disinfectants only kill 99.9% of germs? Here’s the science

    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 you ever wondered why most disinfectants indicate they kill 99.9% or 99.99% of germs, but never promise to wipe out all of them? Perhaps the thought has crossed your mind mid-way through cleaning your kitchen or bathroom.

    Surely, in a world where science is able to do all sorts of amazing things, someone would have invented a disinfectant that is 100% effective?

    The answer to this conundrum requires understanding a bit of microbiology and a bit of mathematics.

    Davor Geber/Shutterstock

    What is a disinfectant?

    A disinfectant is a substance used to kill or inactivate bacteria, viruses and other microbes on inanimate objects.

    There are literally millions of microbes on surfaces and objects in our domestic environment. While most microbes are not harmful (and some are even good for us) a small proportion can make us sick.

    Although disinfection can include physical interventions such as heat treatment or the use of UV light, typically when we think of disinfectants we are referring to the use of chemicals to kill microbes on surfaces or objects.

    Chemical disinfectants often contain active ingredients such as alcohols, chlorine compounds and hydrogen peroxide which can target vital components of different microbes to kill them.

    Gloved hands spraying and wiping a surface.
    Diseinfectants can contain a range of ingredients. Maridav/Shutterstock

    The maths of microbial elimination

    In the past few years we’ve all become familiar with the concept of exponential growth in the context of the spread of COVID cases.

    This is where numbers grow at an ever-accelerating rate, which can lead to an explosion in the size of something very quickly. For example, if a colony of 100 bacteria doubles every hour, in 24 hours’ time the population of bacteria would be more than 1.5 billion.

    Conversely, the killing or inactivating of microbes follows a logarithmic decay pattern, which is essentially the opposite of exponential growth. Here, while the number of microbes decreases over time, the rate of death becomes slower as the number of microbes becomes smaller.

    For example, if a particular disinfectant kills 90% of bacteria every minute, after one minute, only 10% of the original bacteria will remain. After the next minute, 10% of that remaining 10% (or 1% of the original amount) will remain, and so on.

    Because of this logarithmic decay pattern, it’s not possible to ever claim you can kill 100% of any microbial population. You can only ever scientifically say that you are able to reduce the microbial load by a proportion of the initial population. This is why most disinfectants sold for domestic use indicate they kill 99.9% of germs.

    Other products such as hand sanitisers and disinfectant wipes, which also often purport to kill 99.9% of germs, follow the same principle.

    A tub of cleaning supplies.
    You might have noticed none of the cleaning products in your laundry cupboard kill 100% of germs. Africa Studio/Shutterstock

    Real-world implications

    As with a lot of science, things get a bit more complicated in the real world than they are in the laboratory. There are a number of other factors to consider when assessing how well a disinfectant is likely to remove microbes from a surface.

    One of these factors is the size of the initial microbial population that you’re trying to get rid of. That is, the more contaminated a surface is, the harder the disinfectant needs to work to eliminate the microbes.

    If for example you were to start off with only 100 microbes on a surface or object, and you removed 99.9% of these using a disinfectant, you could have a lot of confidence that you have effectively removed all the microbes from that surface or object (called sterilisation).

    In contrast, if you have a large initial microbial population of hundreds of millions or billions of microbes contaminating a surface, even reducing the microbial load by 99.9% may still mean there are potentially millions of microbes remaining on the surface.

    Time is is a key factor that determines how effectively microbes are killed. So exposing a highly contaminated surface to disinfectant for a longer period is one way to ensure you kill more of the microbial population.

    This is why if you look closely at the labels of many common household disinfectants, they will often suggest that to disinfect you should apply the product then wait a specified time before wiping clean. So always consult the label on the product you’re using.

    A woman cleaning a kitchen counter with a pink cloth.
    Disinfectants won’t necessarily work in your kitchen exactly like they work in a lab. Ground Picture/Shutterstock

    Other factors such as temperature, humidity and the type of surface also influence how well a disinfectant works outside the lab.

    Similarly, microbes in the real world may be either more or less sensitive to disinfection than those used for testing in the lab.

    Disinfectants are one part infection control

    The sensible use of disinfectants plays an important role in our daily lives in reducing our exposure to pathogens (microbes that cause illness). They can therefore reduce our chances of getting sick.

    The fact disinfectants can’t be shown to be 100% effective from a scientific perspective in no way detracts from their importance in infection control. But their use should always be complemented by other infection control practices, such as hand washing, to reduce the risk of infection.

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

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Related Posts

  • Endure – by Alex Hutchinson
  • Big Think’s #1 Antidote To Aging

    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.

    Why This Video Is Important

    A lot of what we talk about here at 10almonds is focused on healthy aging. We want you – our lovely readers – to not only live for a long time, but also be healthy enough to enjoy that “long time”.

    We’ve talked about anything from Dr. Greger’s eight anti-aging interventions, to the specific benefits of resveratrol or metformin in combatting aging, to even reducing stress-induced aging.

    So, why is this video important? It goes beyond just talking about what we know about living longer, but also focuses on how we should live longer; there’s a big difference between living a long life but never leaving your house vs. living a long life beyond your front door.

    The Takeaways

    The core message that Big Think wants to convey is that our lifestyle is our best bet in slowing the aging process. Our bodies are adaptive systems, responding positively to healthy lifestyle choices. They focus on exercise: regular physical activity increases healthspan, consequently extending lifespan.

    A key takeaway is the difference between physical activity and exercise. While any movement counts as physical activity, exercise is a deliberate, health-focused activity. It benefits the brain by releasing growth factors that strengthen critical areas like the hippocampus and prefrontal cortex.

    The video encourages embracing physical activity in any form available to you, from gardening to walking. The goal isn’t to hit a specific number of steps but to stay active in a way that suits your lifestyle.

    Science may not solve death. Yet. But focusing on maintaining a healthy, functioning state for as long as possible is the real victory in the battle against aging. And, at the moment, exercise seems to be our best bet:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The Daily Stoic – by Ryan Holiday & Stephen Hanselman

    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’s this, a philosophy book in a health and productivity newsletter? Well, look at it this way: Aristotle basically wrote the “How To Win Friends And Influence People” of his day, and Plato before him wrote a book about management.

    In this (chiefly modern!) book, we see what the later Stoic philosophers had to say about getting the most out of life—which is also what we’re about, here at 10almonds!

    We tend to use the word “stoic” in modern English to refer to a person who is resolute in the face of hardship. The traditional meaning does encompass that, but also means a lot more: a whole, rounded, philosophy of life.

    Philosophy in general is not an easy thing into which to “dip one’s toe”. No matter where we try to start, it seems, it turns out there were a thousand other things we needed to read first!

    This book really gets around that. The format is:

    • There’s a theme for each month
    • Each month has one lesson per day
    • Each daily lesson starts with some words from a renowned stoic philosopher, and then provides commentary on such
    • The commentary provides a jumping-off point and serves as a prompt to actually, genuinely, reflect and apply the ideas.

    Unlike a lot of “a year of…” day-by-day books, this is not light reading, by the way, and you are getting a weighty tome for your money.

    But, the page-length daily lessons are indeed digestible—which, again, is what we like at 10almonds!

    Get your copy of The Daily Stoic at Amazon today!

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  • Carrot vs Sweet Potato – 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 carrot to sweet potato, we picked the sweet potato.

    Why?

    Both are great! But there’s a winner in the end:

    Looking at the macros first, sweet potato has more protein carbs, and fiber, and is thus the “more food per food” item. If they are both cooked the same, then the glycemic index is comparable, despite the carrot’s carbs having more sucrose and the sweet potato’s carbs having more starch. We’ll call this category a tie.

    In terms of vitamins, carrots have more of vitamins B9 and K, while sweet potatoes have more of vitamins B1, B2, B3, B5, B6. B7, C, E, and choline. Both are equally high in vitamin A. Thus, the vitamins category is an overwhelming win for sweet potato.

    When it comes to minerals, carrots are not higher in any minerals (unless we count that they are slightly higher in sodium, but that is not generally considered a plus for most people in most places most of the time), while sweet potato is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for sweet potato.

    Adding up the sections makes for a clear win for the sweet potato as the more nutritionally dense option, but as ever, enjoy either or both!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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