Let’s Get Letting Go (Of These Three Things)

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Let It Go…

This is Dr. Mitika Kanabar. She’s triple board-certified in addiction medicine, lifestyle medicine, and family medicine.

What does she want us to know?

Let go of what’s not good for you

Take a moment to release any tension you were holding, perhaps in your shoulders or jaw.

Now release the breath you might have been holding while doing that.

Dr. Kanabar is a keen yoga practitioner, and recommends it for alleviating stress, as well as its more general somatic benefits. And yes, stress is in large part somatic too!

One method she recommends for de-stressing quickly is to imagine holding a pin-wheel (the kind that whirls around when blown), and imagine slowly blowing it. The slowness of the exhalation here not only means we exhale more (shallow breathing starts with the out-breath!), but also gives us time to focus on the present moment.

Having done that, she recommends to ask yourself:

  1. What can you change right now?
  2. What about next time?
  3. How can you do better?

And then the much more relaxing questions:

  1. What can you not change?
  2. What can you let go?
  3. Whom can you ask for help?

Why did we ask the first questions first? It’s a lot like a psychological version of the physical process of progressive relaxation, involving first a deliberate tensing up, and then a greater relaxation:

How To Deal With The Body’s “Wrong” Stress Response

The diet that’s not good for you

Dr. Kanabar also recommends letting go of the diet that’s not good for you, too. In particular, she recommends dropping alcohol, sugar, and animal products.

Note: from a purely health perspective, general scientific consensus is that fermented dairy products are healthy in small amounts, as are well-sourced fish and poultry in moderation, assuming they’re not ultraprocessed or fried. However, we’re reporting Dr. Kanabar’s advice as it is.

Dr. Kanabar recommends either doing a 21-day challenge of abstention (and likely finding after 21 days that, in fact, you’re fine without), or taking a slow-and-gentle approach.

Some things will be easier one way or the other, and in particular if you drink heavily or use some other substance that gives withdrawal symptoms if withdrawn, the slow-and-gentle approach will be best:

Which Addiction-Quitting Methods Work Best?

If it’s sugar you’re quitting, you might like to check out:

Food Addictions: When It’s More Than “Just” Cravings

If it’s meat, though (in particular, quitting red meat is a big win for your health), the following can help:

The Whys and Hows of Cutting Meats Out Of Your Diet

Want more from Dr. Kanabar?

There’s one more thing she advises to let go of, and that’s excessive use of technology (the kind with screens) in the evening, and not just because of the blue light thing.

With full appreciation of the irony of a one-hour video about too much screentime:

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Enjoy!

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  • Watch Out For Lipedema

    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.

    Lipedema occurs mostly in women, mostly in times of hormonal change, with increasing risk as time goes by (so for example, puberty yields a lower risk than pregnancy, which yields a lower risk than menopause).

    Its name literally means “fat swelling”, and can easily be mistaken for obesity or, in its earlier stages, just pain old cellulite.

    Cellulite, by the way, is completely harmless and is also not, per se, an indicator of bad health. But if you have it and don’t like it, you can reduce it:

    Keep Cellulite At Bay

    Obesity is more of a complex matter, and one that we’ve covered here:

    Shedding Some Obesity Myths

    Lipedema is actively harmful

    Lipedema can become a big problem, because lifestyle change does not reduce lipedema fat, the fat is painful, can lead to obesity if one was not already obese, causes gait and joint abnormalities, causes fatigue, can lead to lymphedema (beyond the scope of today’s article—perhaps another time!) and very much psychosocial distress.

    Like many conditions that mostly affect women, the science is… Well, here’s a recent example review that was conducted and published:

    Lipedema: What we don’t know

    Fun fact: in Romanian there is an expression “one eye is laughing; the other is crying”, and it seems appropriate here.

    Spot the signs

    Because it’s most readily mistaken for cellulite in first presentation, let’s look at the differences between them:

    • Cellulite is characterized by dimpled, bumpy, or even skin; lipedema is the same but with swelling too.
    • Cellulite is a connective tissue condition; lipedema is too (at least in part), but also involves the abnormal accumulation and deposition of fat cells, rather than just pulling some down a bit.
    • Cellulite has no additional symptoms; lipedema soon also brings swollen limbs, joint pain, and/or skin that’s “spongy” and easily bruised.

    What to do about it

    First, get it checked out by a doctor.

    If the doctor says it is just cellulite or obesity, ask them what difference(s) they are basing that on, and ask that they confirm in writing having dismissed your concerns (having this will be handy later if it turns out to be lipedema after all).

    If it is lipedema, you will want to catch it early; there is no known cure, but advanced symptoms are a lot easier to keep at bay than they are to reverse once they’ve shown up.

    Weight maintenance, skin care (including good hydration), and compression therapy have all been shown to help slow the progression.

    If it is allowed to progress unhindered, that’s when a lot more fat accumulation and joint pain is likely to occur. Liposuction and surgery are options, but even they are only a temporary solution, and are obviously not fun things to have to go through.

    Prevention is, as ever, much better than cure treatment ← because there is no known cure

    One last thing

    Lipedema’s main risk factor is genetic. The bad news is, there’s not much that can be done about that for now, but the good news is, you can at least get the heads-up about whether you are at increased risk or not, and be especially vigilant if you’re in the increased risk group. See also:

    One Test, Many Warnings: The Real Benefit Of Genetic Testing

    Take care!

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  • Peripheral Neuropathy: How To Avoid It, Manage It, Treat It

    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.

    Peripheral neuropathy (and what can be done about it)

    Peripheral neuropathy is nerve damage, usually of the extremities. It can be caused by such things as:

    • Diabetes
    • Alcoholism
    • Infection
    • Injury

    The manifestations can be different:

    • In the case of diabetes, it’s also called diabetic neuropathy, and almost always affects the feet first.
    • In the case of alcoholism, it is more generalized, but tends towards affecting the extremities first.
    • In the case of infection, a lot depends on the nature of the infection and the body’s response.
    • In the case of injury, it’ll naturally be the injured part, or a little “downstream” of the injured part.
      • This could be the case of a single traumatic injury (e.g. hand got trapped in a slammed door)

    This could be the case of a repetitive injury (carpal tunnel syndrome is a kind of peripheral neuropathy, and is usually caused by consistent misalignment of the carpal tunnel, the aperture through which a bundle of nerves make their way from the forearm to the hand)

    Prevention is better than cure

    If you already have peripheral neuropathy, don’t worry, we’ll get to that. But, if you can, prevention is better than cure. This means:

    • Diabetes: if you can, avoid. This may seem like no-brainer advice, but it’s often something people don’t think about until hitting a pre-diabetic stage. Obviously, if you are Type 1 Diabetic, you don’t have this luxury. But in any case, whatever your current status, take care of your blood sugars as best you can, so that your blood can take care of you (and your nerves) in turn. You might want to check out our previous main feature about this:
    • Alcoholism: obviously avoid, if you can. You might like this previous edition of 10almonds addressing this:
    • Infection: this is so varied that one-liner advice is really just “try to look after your immune health”.
      • We’ll do a main feature on this soon!
    • Injury: obviously, try to be careful. But that goes for the more insidious version too! For example, if you spend a lot of time at your computer, consider an ergonomic mouse and keyboard.

    Writer’s note: as you might guess, I spend a lot of time at my computer, and a lot of that time, writing. I additionally spend a lot of time reading. I also have assorted old injuries from my more exciting life long ago. Because of this, it’s been an investment in my health to have:

    A standing desk

    A vertical ergonomic mouse

    An ergonomic split keyboard

    A Kindle*

    *Far lighter and more ergonomic than paper books. Don’t get me wrong, I’m writing to you from a room that also contains about a thousand paper books and I dearly love those too, but more often than not, I read on my e-reader for comfort and ease.

    If you already have peripheral neuropathy

    Most advice popular on the Internet is just about pain management, but what if we want to treat the cause rather than the symptom?

    Let’s look at the things commonly suggested: try ice, try heat, try acupuncture, try spicy rubs (from brand names like Tiger Balm, to home-made chilli ointments), try meditation, try a warm bath, try massage.

    And, all of these are good options; do you see what they have in common?

    It’s about blood flow. And that’s why they can help even in the case of peripheral neuropathy that’s not painful (it can also manifest as numbness, and/or tingling sensations).

    By getting the blood flowing nicely through the affected body part, the blood can nourish the nerves and help them function correctly. This is, in effect, the opposite of what the causes of peripheral neuropathy do.

    But also don’t forget: rest

    • Put your feet up (literally! But we’re talking horizontal here, not elevated past the height of your heart)
    • Rest that weary wrist that has carpal tunnel syndrome (again, resting it flat, so your hand position is aligned with your forearm, so the nerves between are not kinked)
    • Use a brace if necessary to help the affected part stay aligned correctly
      • You can get made-for-purpose wrist and ankle braces—you can also get versions that are made for administering hot/cold therapy, too. That’s just an example product linked that we can recommend; by all means read reviews and choose for yourself, though. Try them and see what helps.

    One more top tip

    We did a feature not long back on lion’s mane mushroom, and it’s single most well-established, well-researched, well-evidenced, completely uncontested benefit is that it aids peripheral neurogenesis, that is to say, the regrowth and healing of the peripheral nervous system.

    So you might want to check that out:

    What Does Lion’s Mane Actually Do, Anyway?

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  • Hello Sleep – by Dr. Jade Wu

    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’ve reviewed other sleep books before, so what makes this one stand out?

    Mostly, it’s because this one takes quite a different approach.

    While still giving a nod to the sensible advice you’ve already read in many places (including here at 10almonds), Dr. Wu looks to help the reader avoid falling into the trap (or: help the reader get out of the trap, if already there) of focussing so much on getting better sleep that it becomes an all-consuming stressor that takes up much of the day thinking about it, and guess what, much of the night too, because you’re busy working out how sleep-deprived you’re going to be tomorrow.

    Instead, Dr. Wu recommends to work with your body rather than against it, worry less, and ultimately sleep better. Of course, the “how” of this is what makes most of the book.

    She does also give chapters on things that may be different for you, based on such things as hormones, age, or medical conditions.

    The writing style is pop-science but with frequent references to scientific papers as appropriate, making good science very accessible.

    Bottom line: if you’ve tried everything else and/but good sleep still eludes you, this book will help you to end the battle and make friends with your sleep (a metaphor the author uses throughout the book, by the way).

    Click here to check out Hello Sleep, and indeed get better sleep!

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  • If you’re worried about inflammation, stop stressing about seed oils and focus on the basics

    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.

    You’ve probably seen recent claims online seed oils are “toxic” and cause inflammation, cancer, diabetes and heart disease. But what does the research say?

    Overall, if you’re worried about inflammation, cancer, diabetes and heart disease there are probably more important things to worry about than seed oils.

    They may or may not play a role in inflammation (the research picture is mixed). What we do know, however, is that a high-quality diet rich in unprocessed whole foods (fruits, vegetables, nuts, seeds, grains and lean meats) is the number one thing you can to do reduce inflammation and your risk of developing diseases.

    Rather than focusing on seed oils specifically, reduce your intake of processed foods more broadly and focus on eating fresh foods. So don’t stress out too much about using a bit of seed oils in your cooking if you are generally focused on all the right things.

    What are seed oils?

    Seed oils are made from whole seeds, such as sunflower seeds, flax seeds, chia seeds and sesame seeds. These seeds are processed to extract oil.

    The most common seed oils found at grocery stores include sesame oil, canola oil, sunflower oil, flaxseed oil, corn oil, grapeseed oil and soybean oil.

    Seed oils are generally affordable, easy to find and suitable for many dishes and cuisines as they often have a high smoke point.

    However, most people consume seed oils in larger amounts through processed foods such as biscuits, cakes, chips, muesli bars, muffins, dipping sauces, deep-fried foods, salad dressings and margarines.

    These processed foods are “discretionary”, meaning they’re OK to have occasionally. But they are not considered necessary for a healthy diet, nor recommended in our national dietary guidelines, the Australian Guide for Healthy Eating.

    A person holds some sunflower oil while standing in a supermarket.
    Seed oils often have a high smoke point.
    Gleb Usovich/Shutterstock

    I’ve heard people say seed oils ‘promote inflammation’. Is that true?

    There are two essential types of omega fatty acids: omega-3 and omega-6. These are crucial for bodily functions, and we must get them through our diet since our bodies cannot produce them.

    While all oils contain varying levels of fatty acids, some argue an excessive intake of a specific omega-6 fatty acid in seed oils called “linoleic acid” may contribute to inflammation in the body.

    There is some evidence linoleic acid can be converted to arachidonic acid in the body and this may play a role in inflammation. However, other research doesn’t support the idea reducing dietary linoleic acid affects the amount of arachidonic acid in your body. The research picture is not clear cut.

    But if you’re keen to reduce inflammation, the best thing you can do is aim for a healthy diet that is:

    • high in antioxidants (found in fruits and vegetables)
    • high in “healthy”, unsaturated fatty acids (found in fatty fish, some nuts and olive oil, for example)
    • high in fibre (found in carrots, cauliflower, broccoli and leafy greens) and prebiotics (found in onions, leeks, asparagus, garlic and legumes)

    • low in processed foods.

    If reducing inflammation is your goal, it’s probably more meaningful to focus on these basics than on occasional use of seed oils.

    A bowl containing bright, fresh vegetables, chicken and chickpeas sits on a table.
    Choose foods high in fibre (like many vegetables) and prebiotics (like legumes).
    Kiian Oksana/Shutterstock

    What about seed oils and heart disease, cancer or diabetes risk?

    Some popular arguments against seed oils come from data from single studies on this topic. Often these are observational studies where researchers do not make changes to people’s diet or lifestyle.

    To get a clearer picture, we should look at meta-analyses, where scientists combine all the data available on a topic. This helps us get a better overall view of what’s going on.

    A 2022 meta-analysis of randomised controlled trials investigated the relationship between supplementation with omega-6 fatty acid (often found in seed oils) and cardiovascular disease risk (meaning disease relating to the heart and blood vessels).

    The researchers found omega-6 intake did not affect the risk for cardiovascular disease or death but that further research is needed for firm conclusions. Similar findings were observed in a 2019 review on this topic.

    The World Health Organization published a review and meta-analysis in 2022 of observational studies (considered lower quality evidence compared to randomised controlled trials) on this topic.

    They looked at omega-6 intake and risk of death, cardiovascular disease, breast cancer, mental health conditions and type 2 diabetes. The findings show both advantages and disadvantages of consuming omega-6.

    The findings reported that, overall, higher intakes of omega-6 were associated with a 9% reduced risk of dying (data from nine studies) but a 31% increased risk of postmenopausal breast cancer (data from six studies).

    One of the key findings from this review was about the ratio of omega-3 fatty acids to omega-6 fatty acids. A higher omega 6:3 ratio was associated with a greater risk of cognitive decline and ulcerative colitis (an inflammatory bowel condition).

    A higher omega 3:6 ratio was linked to a 26% reduced risk of depression. These mixed outcomes may be a cause of confusion among health-conscious consumers about the health impact of seed oils.

    Overall, the evidence suggests that a high intake of omega-6 fatty acids from seed oils is unlikely to increase your risk of death and disease.

    However, more high-quality intervention research is needed.

    The importance of increasing your omega-3 fatty acids

    On top of the mixed outcomes, there is clear evidence increasing the intake of omega-3 fatty acids (often found in foods such as fatty fish and walnuts) is beneficial for health.

    While some seed oils contain small amounts of omega-3s, they are not typically considered rich sources.

    Flaxseed oil is an exception and is one of the few seed oils that is notably high in alpha-linolenic acid (sometimes shortened to ALA), an omega-3 fatty acid.

    If you are looking to increase your omega-3 intake, it’s better to focus on other sources such as fatty fish (salmon, mackerel, sardines), chia seeds, hemp seeds, walnuts, and algae-based supplements. These foods are known for their higher omega-3 content compared to seed oils.

    The bottom line

    At the end of the day, it’s probably OK to include small quantities of seed oils in your diet, as long as you are mostly focused on eating fresh, unprocessed foods.

    The best way to reduce your risk of inflammation, heart disease, cancer or diabetes is not to focus so much on seed oils but rather on doing your best to follow the Australian Guide for Healthy Eating. The Conversation

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Lecturer, Southern Cross University

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

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  • How To Keep Warm (Without Sweat Patches!)

    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

    ❝I saw an advert on the subway for a pillow spray that guarantees a perfect night’s sleep. What does the science say about smells/sleep?❞

    That is certainly a bold claim! Unless it’s contingent, e.g. “…or your money back”. Because otherwise, it absolutely cannot guarantee that.

    There is some merit:

    ❝Odors can modulate the latency to sleep onset, as well as the quality and duration of sleep. Olfactory modulation of sleep may be mediated by direct synaptic interaction between the olfactory system and sleep control nuclei, and/or indirectly through odor modulation of arousal and respiration.

    Such modulation appears most heavily influenced by past associations and expectations about the odor, beyond any potential direct physicochemical effect❞

    Source: Reciprocal relationships between sleep and smell

    Translating that from sciencese:

    Sometimes we find pleasant smells relaxing, and placebo effect also helps.

    That “any potential direct physiochemical effect”, though, when it does occur, is things like this…

    Read: Odor blocking of stress hormone responses

    …but that’s a mouse study, and those odors may only work to block three specific mouse stress responses to three specific stressors: physical restraint, predator odor, and male–male confrontation.

    In other words: if, perchance, those three things are not what’s stressing you in bed at night (we won’t make assumptions), and/or you are not a mouse, it may not help.

    (and this, dear readers, is why we must read articles, and not just headlines!)

    But! If you are going to go for a pillow fragrance, something well-associated with being relaxing and soporific, such as lavender, is the way to go:

    tl;dr = patients found lavender fragrances relaxing, experienced less anxiety, got better sleep (significantly or insignificantly, depending on the study) and enjoyed lower blood pressure (significantly or insignificantly, depending on the study).

    PS: this writer uses a pillow spray like this one

    Enjoy!

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  • How To Reduce Cortisol Levels Naturally

    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.

    Cortisol is a hormone that is important for us (we’d struggle to get up in the morning without it, for a start), but in this modern world we often have too much of it, too much of the time. How can we rebalance it? Dr. Mindy Pelz explains:

    Lifestyle adjustments

    A note in advance: the video makes frequent reference to things that “spike cortisol levels”, but this is probably intended as a stand-in for “raise cortisol levels”. Because, unlike for some things, in the case of cortisol, spikes aren’t usually a problem (indeed, they can be beneficial, and this is a large part of why cold showers and ice baths can be healthy; it’s an artificially induced cortisol spike, and this hormesis has an assortment of healthy benefits, each related to improving our body’s ability to switch quickly between states as appropriate); rather, it’s chronically high cortisol levels that are the problem. However, the video discusses things that can increase resting cortisol levels, so where she says “spike”, we suggest to read “raise”.

    Dr. Pelz, an advocate of intermittent fasting, mentions that done incorrectly and/or for the same way for too long, fasting can raise cortisol levels and thus sabotage our efforts—so varying our fasting style can help avoid that. For example, 16:8, 5:2, longer fasts less frequently, etc.

    On the topic of food, she also warns us of the dangers of ultra-processed food, harmful oils, and foods with added sugar, as these can all raise cortisol levels.

    When it comes to exercise, she notes that intense exercise without adequate recovery can raise cortisol levels, so again it’s good to mix up one’s methods, vary one’s exercise routine, and allow each well-worked muscle-group adequate rest afterwards.

    Dr. Pelz also talks mindset, and has her own interesting way of framing the well-established science that chronic stress means chronically high stress hormone (cortisol) levels; Dr. Pelz prefers to see it as negative vs positive thoughts, environments, etc.

    Any discussion of cortisol management would be incomplete without discussing the importance of good quality sleep. Dr. Pelz doesn’t mention this at all in her video, but it’s important to bear in mind too!

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

    Want to learn more?

    You might also like to read:

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

    Take care!

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