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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  • How To *Really* Pick Up (And Keep!) Those Habits

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    The Healthiest Habit-Building

    Why was that book “Atomic Habits” called that? It wasn’t just because it’s a catchy title…

    Habits are—much like atoms—things that are almost imperceptibly small, yet when stacked, they make up the substance of many much larger and more obvious things, and also contain an immense amount of potential power.

    About that power…

    Habits are the “compound interest” of natural human life. Every action we take, every decision we make, makes our life (often imperceptibly) better or worse. But getting even just 1% better or 1% worse at something every day? That’s going to not just add up over time… It’ll actively compound over time.

    Habits will snowball one way or the other, good or bad. So, we want to control that snowball so that it works for us rather than against us.

    Thus, we need to choose habits that are helpful to us, rather than those that are harmful to us. Top examples include:

    • Making healthy food choices rather than unhealthy ones
    • Moving our body regularly rather than being sedentary
    • Having a good bedtime/morning routine rather than a daily chaotic blur
    • Learning constantly rather than digging into old beliefs out of habit
    • Forging healthy relationships rather than isolating ourselves

    We all know that to make a habit stick, we need to practice it regularly, with opinions varying on how long it takes for something to become habit. Some say 21 days; some say 66. The number isn’t the important part!

    What is important

    You will never get to day 66, much less will you get to day 366, if you don’t first get to day 6 (New Year’s Resolutions, anyone?).

    So in the early days especially, when the habit is most likely to get dropped, it’s critical to make the habit as easy as possible to form.

    That means:

    • The habit should be made as pleasant as possible
      • (e.g. by making modifications to it if it’s not already intrinsically pleasant)
    • The habit should take under 2 minutes to do at first
      • (no matter if it takes longer than 2 minutes to be useful; it’ll never be useful if you don’t first get it to stick, so make your initial commitment only 2 minutes, just to get in the habit)
    • The habit should have cues to remind you
      • (as it’s not habit yet, you will need to either set a reminder on your phone, or leave a visual reminder, such as your workout clothes laid out ready for you in the morning, or a bowl of fruit in plain view where you spend a lot of time)

    What gets measured, gets done

    Streaks are a great way to do this. Habit-tracking apps help. Marks on a calendar or in a journal are also totally fine.

    What can help especially, and that a lot of people don’t do, is to have a system of regular personal reviews—like a work “performance review”, but for oneself and one’s own life.

    Set a reminder or write on the calendar / in your diary, to review monthly, or weekly if you prefer, such things as:

    • How am I doing in the areas of life that are important to me?
      • Have a list of the areas of life that are important to you, by the way, and genuinely reflect on each of them, e.g:
        • Health
        • Finances
        • Relationships
        • Learning
        • Sleep
        • Etc
    • What is working for me, and what isn’t working for me?
    • What will I do better in this next month/week?

    …and then do it!

    Good luck, and may it all stack up in your favor!

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  • From banning junk food ads to a sugar tax: with diabetes on the rise, we can’t afford to ignore the evidence any longer

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    There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.

    This time the recommendations come from a parliamentary inquiry into diabetes in Australia. Its final report, tabled in parliament on Wednesday, was prepared by a parliamentary committee comprising members from across the political spectrum.

    The release of this report could be an indication that Australia is finally going to implement the evidence-based healthy eating policies public health experts have been recommending for years.

    But we know Australian governments have historically been unwilling to introduce policies the powerful food industry opposes. The question is whether the current government will put the health of Australians above the profits of companies selling unhealthy food.

    benjamas11/Shutterstock

    Diabetes in Australia

    Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.

    Type 2 diabetes accounts for the vast majority of cases of diabetes. It’s largely preventable, with obesity among the strongest risk factors.

    This latest report makes it clear we need an urgent focus on obesity prevention to reduce the burden of diabetes. Type 2 diabetes and obesity cost the Australian economy billions of dollars each year and preventive solutions are highly cost-effective.

    This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.

    What does the report recommend?

    The report puts forward 23 recommendations for addressing diabetes and obesity. These include:

    • restrictions on the marketing of unhealthy foods to children, including on TV and online
    • improvements to food labelling that would make it easier for people to understand products’ added sugar content
    • a levy on sugary drinks, where products with higher sugar content would be taxed at a higher rate (commonly called a sugar tax).

    These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. There’s compelling evidence they’re likely to work.

    Restrictions on unhealthy food marketing

    There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.

    Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.

    An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. There’s evidence comprehensive policies like these are having positive results.

    In Australia, the food industry has made voluntary commitments to reduce some unhealthy food ads directly targeting children. But these promises are widely viewed as ineffective.

    The government is currently conducting a feasibility study on additional options to limit unhealthy food marketing to children.

    But the effectiveness of any new policies will depend on how comprehensive they are. Food companies are likely to rapidly shift their marketing techniques to maximise their impact. If any new government restrictions do not include all marketing channels (such as TV, online and on packaging) and techniques (including both product and brand marketing), they’re likely to fail to adequately protect children.

    Food labelling

    Food regulatory authorities are currently considering a range of improvements to food labelling in Australia.

    For example, food ministers in Australia and New Zealand are soon set to consider mandating the health star rating front-of-pack labelling scheme.

    Public health groups have consistently recommended mandatory implementation of health star ratings as a priority for improving Australian diets. Such changes are likely to result in meaningful improvements to the healthiness of what we eat.

    Regulators are also reviewing potential changes to how added sugar is labelled on product packages. The recommendation from the committee to include added sugar labelling on the front of product packaging is likely to support this ongoing work.

    But changes to food labelling laws are notoriously slow in Australia. And food companies are known to oppose and delay any policy changes that might hurt their profits.

    A woman holding a young boy while looking at products on a supermarket shelf.
    Health star ratings are not compulsory in Australia. BLACKDAY/Shutterstock

    A sugary drinks tax

    Of the report’s 23 recommendations, the sugary drinks levy was the only one that wasn’t universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.

    As part of their rationale, the dissenting members cited submissions from food industry groups that argued against the measure. This follows a long history of the Liberal party siding with the sugary drinks industry to oppose a levy on their products.

    The dissenting members didn’t acknowledge the strong evidence that a sugary drinks levy has worked as intended in a wide range of countries.

    In the UK, for example, a levy on sugary drinks implemented in 2018 has successfully lowered the sugar content in UK soft drinks and reduced sugar consumption.

    The dissenting committee members argued a sugary drinks levy would hurt families on lower incomes. But previous Australian modelling has shown the two most disadvantaged quintiles would reap the greatest health benefits from such a levy, and accrue the highest savings in health-care costs.

    What happens now?

    Improvements to population diets and prevention of obesity will require a comprehensive and coordinated package of policy reforms.

    Globally, a range of countries facing rising epidemics of obesity and diabetes are starting to take such strong preventive action.

    In Australia, after years of inaction, this week’s report is the latest sign that long-awaited policy change may be near.

    But meaningful and effective policy change will require politicians to listen to the public health evidence rather than the protestations of food companies concerned about their bottom line.

    Gary Sacks, Professor of Public Health Policy, Deakin University

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

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  • The Most Annoying Nutrition Tips (7 Things That Actually Work)

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    You can’t out-exercise a bad diet, and getting a good diet can be a challenge depending on your starting point. Here’s Cori Lefkowith’s unglamorous seven-point plan:

    Step by step

    Seven things to do:

    1. Start tracking first: track your food intake (as it is, without changing anything) without judgment to identify realistic areas for improvement.
    2. Add protein: add 10g of protein to three meals daily to improve satiety, aid fat loss, and retain muscle.
    3. Fiber swaps: swap foods for higher-fiber options where possible to improve gut health, improve heart health, support fat loss, and promote satiety.
    4. Hydration: take your body weight in kilograms (or half your body weight in pounds), then get that many ounces of water daily to support metabolism and reduce cravings. 
    5. Calorie swaps: replace or reduce calorie-dense foods to create a small, modestly sustainable calorie deficit. Your body will still adjust to this after a while; that’s fine; it’s about a gradual reduction.
    6. Tweak and adjust: regularly reassess and adjust your diet and habits to fit your lifestyle and progress.
    7. Guard against complacency: track consistently, and stay on course.

    For more on all of these, enjoy:

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    The Smartest Way To Get To 20% Body Fat (Or 10% For Men)

    Take care!

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  • Walk Like You’re 20 Years Younger Again

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    How fit, healthy, strong, and mobile were you 20 years ago? For most people, the answer is “better than now”. Physiotherapist Dr. Doug Weiss has advice on turning back the clock:

    The exercises

    If you already have no problems walking, this one is probably not for you. However, if you’re not so able to comfortably walk as you used to be, then Dr. Weiss recommends:

    • Pillow squat: putting pillow on a chair, crossing hands on chest, standing up and sitting down. Similar to the very important “getting up off the floor without using your hands” exercise, but easier.
    • Wall leaning: standing against a wall with heels 4″ away from it, crossing arms over chest again, and pulling the body off the wall using the muscles in the front of the shin. Note, this means not cheating by using other muscles, leveraging the upper body, pushing off with the buttocks, or anything else like that.
    • Stepping forward: well, this certainly is making good on the promise of walking like we did 20 years ago; there sure was a lot of stepping forward involved. More seriously, this is actually about stepping over some object, first with support, and then without.
    • Heel raise: is what it sounds like, raising up on toes and back down again; first with support, then without.
    • Side stepping: step sideways 2–3 steps in each direction. First with support, then without. Bonus: if your support is your partner, then congratulations, you are now dancing bachata.

    For more details (and visual demonstration) of these exercises and more, enjoy:

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    Want to learn more?

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  • How To Make Drinking Less Harmful

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    Making Drinking Less Harmful

    We often talk of the many ways alcohol harms our health, and we advocate for reducing (or eliminating) its consumption. However, it’s not necessarily as easy as all that, and it might not even be a goal that everyone has. So, if you’re going to imbibe, what can you do to mitigate the harmful effects of alcohol?

    There is no magical solution

    Sadly. If you drink alcohol, there will be some harmful effects, and nothing will completely undo that. But there are some things that can at least help—read on to learn more!

    Coffee

    It’s not the magical sober-upperer that some would like it to be, but it is good against the symptoms of alcohol intoxication, and slightly reduces the harm to your body, because it is:

    • Hydrating (whereas alcohol is dehydrating)
    • A source of antioxidants (whereas alcohol causes oxidative stress, which has nothing to do with psychological stress, and is a kind of cellular damage)
    • A stimulant, assuming it is not decaffeinated (it’s worth noting that its stimulant effects work partly by triggering vasoconstriction, which is the opposite of the vasodilation caused by alcohol)

    To this end, the best coffee for anti-alcohol effects should be:

    • Caffeinated, and strong
    • Long (we love espresso, but we need hydration here and that comes from volume!)
    • Without sugar (you don’t want to create an adverse osmotic gradient to leech water from your body)

    As for milk/cream/whatever, have it or don’t, per your usual preference. It won’t make any difference to the alcohol in your system.

    Antioxidants, polyphenols, flavonoids, and things with similar mechanisms

    We mentioned that coffee contains antioxidants, but if you want to really bring out the heavy guns, taking more powerful antioxidants can help a lot. If you don’t have the luxury of enjoying berries and cacao nibs by the handful, supplements that have some similar benefits are a perfectly respectable choice.

    For example, you might want to consider green tea extract:

    L-theanine 200mg (available on Amazon)

    Specialist anti-alcohol drugs

    These are somewhat new and the research is still ongoing, but for example:

    Dihydromyricetin (DHM) as a novel anti-alcohol intoxication medication

    In short, DHM is a flavonoid (protects against the oxidative stress caused by alcohol, and has been found to reduce liver damage—see the above link) and also works on GABA-receptors (reduces alcohol withdrawal symptoms after cessation of drinking, and thus also reduces hangovers).

    Once again: the marketing claims of such drugs may be bold, but there’s a lot that’s not known and they’re not a magic pill. They do NOT mean you can take them alongside drinking and drink what you like with impunity. However, they may help mitigate some of the harmful effects of alcohol. If you wish to try them, these can be purchased at pharmacies or online, for example:

    Alcohol Defense Capsules (available on Amazon)

    Bottom line

    Alcohol is bad for your health and none of the above will eliminate the health risks. But, if you’re going to have alcohol, then having the above things as well may at least somewhat reduce the harm done.

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  • Caesar Salad, Anyone? (Ides of March Edition!)

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    The Mediterranean Diet: What Is It Good For?

    More to the point: what isn’t it good for?

    What brought it to the attention of the world’s scientific community?

    Back in the 1950s, physiologist Ancel Keys wondered why poor people in Italian villages were healthier than wealthy New Yorkers. Upon undertaking studies, he narrowed it down to the Mediterranean diet—something he’d then take on as a public health cause for the rest of his career.

    Keys himself lived to the ripe old age of 100, by the way.

    When we say “Mediterranean Diet”, what image comes to mind?

    We’re willing to bet that tomatoes feature (great source of lycopene, by the way), but what else?

    • Salads, perhaps? Vegetables, olives? Olive oil, yea or nay?
    • Bread? Pasta? Prosciutto, salami? Cheese?
    • Pizza but only if it’s Romana style, not Chicago?
    • Pan-seared liver, with some fava beans and a nice Chianti?

    In reality, the diet is based on what was historically eaten specifically by Italian peasants. If the word “peasants” conjures an image of medieval paupers in smocks and cowls, and that’s not necessarily wrong, further back historically… but the relevant part here is that they were people who lived and worked in the countryside.

    They didn’t have money for meat, which was expensive, nor the industrial setting for refined grain products to be affordable. They didn’t have big monocrops either, which meant no canola oil, for example… Olives produce much more easily extractable oil per plant, so olive oil was easier to get. Nor, of course, did they have the money (or infrastructure) for much in the way of imports.

    So what foods are part of “the” Mediterranean Diet?

    • Fruits. These would be fruits grown locally, but no need to sweat that, dietwise. It’s hard to go wrong with fruit.
    • Tomatoes yes. So many tomatoes. (Knowledge is knowing tomato is a fruit. Wisdom is not putting it in a fruit salad)
    • Non-starchy vegetables (e.g. eggplant yes, potatoes no)
    • Greens (spinach, kale, lettuce, all those sorts of things)
    • Beans and other legumes (whatever was grown nearby)
    • Whole grain products in moderation (wholegrain bread, wholewheat pasta)
    • Olives and olive oil. Special category, single largest source of fat in the Mediterranean diet, but don’t overdo it.
    • Dairy products in moderation (usually hard cheeses, as these keep well)
    • Fish, in moderation. Typically grilled, baked, steamed even. Not fried.
    • Other meats as a rarer luxury in considerable moderation. There’s more than one reason prosciutto is so thinly sliced!

    Want to super-power this already super diet?

    Try: A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week

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