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way or the other, and in particular if you drink heavily or use some other substance that gives withdrawal symptoms if withdrawn, the slow-and-gentle approach will be best: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

Click Here If The Embedded Video Doesn’t Load Automatically

Enjoy!

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  • 11 Things That Can Change Your Eye Color

    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.

    Eye color is generally considered so static that iris scans are considered a reasonable security method. However, it can indeed change—mostly for reasons you won’t want, though:

    Ringing the changes

    Putting aside any wishes of being a manga protagonist with violet eyes, here are the self-changing options:

    • Aging in babies: babies are often born with lighter eyes, which can darken as melanocytes develop during the first few months of life. This is similar to how a small child’s blonde hair can often be much darker by the time puberty hits!
    • Aging in adults: eyes may continue to darken until adulthood, while aging into the elderly years can cause them to lighten due to conditions like arcus senilis
    • Horner’s syndrome: a nerve disorder that can cause the eyes to become lighter due to loss of pigment
    • Fuchs heterochromic iridocyclitis: an inflammation of the iris that leads to lighter eyes over time
    • Pigment dispersion syndrome: the iris rubs against eye fibers, leading to pigment loss and lighter eyes
    • Kayser-Fleischer rings: excess copper deposits on the cornea, often due to Wilson’s disease, causing larger-than-usual brown or grayish rings around the iris
    • Iris melanoma: a rare cancer that can darken the iris, often presenting as brown spots
    • Cancer treatments: chemotherapy for retinoblastoma in children can result in lighter eye color and heterochromia
    • Medications: prostaglandin-based glaucoma treatments can darken the iris, with up to 23% of patients seeing this effect
    • Vitiligo: an autoimmune disorder that destroys melanocytes, mostly noticed in the skin, but also causing patchy loss of pigment in the iris
    • Emotional and pupil size changes: emotions and trauma can affect pupil size, making eyes appear darker or lighter temporarily by altering how much of the iris is visible

    For more about all these, and some notes about more voluntary changes (if you have certain kinds of eye surgery), enjoy:

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

    Want to learn more?

    You might also like to read:

    Understanding And Slowing The Progression Of Cataracts

    Take care!

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  • Lemon Balm For Stressful Times And More

    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.

    Balm For The Mind: In More Ways Than One!

    Lemon balm(Melissa officinalis) is quite unrelated to lemons, and is actually a closer relative to mint. It does have a lemony fragrance, though!

    You’ll find it in a lot of relaxing/sleepy preparations, so…

    What does the science say?

    Relaxation

    Lemon balm has indeed been found to be a potent anti-stress herb. Laboratories that need to test anything to do with stress generally create that stress in one of two main ways:

    • If it’s not humans: a forced swimming test that’s a lot like waterboarding
    • If it is humans: cognitive tests completed under time-pressure while multitasking

    Consequently, studies that have set out to examine lemon balm’s anti-stress potential in humans, have often ended up also highlighting its potential as a cognitive enhancer, like this one in which…

    ❝Both active lemon balm treatments were generally associated with improvements in mood and/or cognitive performance❞

    ~ Dr. Anastasia Ossoukhova et al.

    Read in full: Anti-Stress Effects of Lemon Balm-Containing Foods

    And this one, which found…

    ❝The results showed that the 600-mg dose of Melissa ameliorated the negative mood effects of the DISS, with significantly increased self-ratings of calmness and reduced self-ratings of alertness.

    In addition, a significant increase in the speed of mathematical processing, with no reduction in accuracy, was observed after ingestion of the 300-mg dose.❞

    ~ Dr. Wendy Little et al.

    The appropriately named “DISS” is the Defined Intensity Stress Simulation we talked about.

    Read more: Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm)

    Sleep

    There’s a lot less research for lemon balm’s properties in this regard than for stress/anxiety, and it’s probably because sleep studies are much more expensive than stress studies.

    It’s not for a lack of popular academic interest—for example, typing “Melissa officinalis” into PubMed (the vast library of studies we often cite from) autosuggests “Melissa officinalis sleep”. But alas, autosuggestions do not Randomized Controlled Trials make.

    There are some, but they’re often small, old, and combined with other things, like this one:

    A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children

    This is interesting, because generally speaking there is little to no evidence that valerian actually helps sleep, so if this mixture worked, we might reasonably assume it was because of the lemon balm—but there’s an outside chance it could be that it only works in the presence of valerian (unlikely, but in science we must consider all possibilities).

    Beyond that, we just have meta-reviews to work from, like this one that noted:

    ❝M. officinalis contains several phytochemicals such as phenolic acids, flavonoids, terpenoids, and many others at the basis of its pharmacological activities. Indeed, the plant can have antioxidant, anti-inflammatory, antispasmodic, antimicrobial, neuroprotective, nephroprotective, antinociceptive effects.

    Given its consolidated use, M. officinalis has also been experimented with clinical settings, demonstrating interesting properties against different human diseases, such as anxiety, sleeping difficulties, palpitation, hypertension, depression, dementia, infantile colic, bruxism, metabolic problems, Alzheimer’s disease, and sexual disorders. ❞

    ~ Dr. Cristina Quispe et al.

    You see why we don’t try to cover everything here, by the way!

    But if you want to read this one in full, you can, at:

    An Updated Review on The Properties of Melissa officinalis L.: Not Exclusively Anti-anxiety

    Is it safe?

    Lemon balm is generally recognized as safe, and/but please check with your doctor/pharmacist in case of any contraindications due to medicines you may be on or conditions you may have.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Want to know your other options?

    You might like our previous main features:

    What Teas To Drink Before Bed (By Science!)

    and

    Safe Effective Sleep Aids For Seniors

    Enjoy!

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  • People with dementia aren’t currently eligible for voluntary assisted dying. Should they be?

    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.

    Dementia is the second leading cause of death for Australians aged over 65. More than 421,000 Australians currently live with dementia and this figure is expected to almost double in the next 30 years.

    There is ongoing public discussion about whether dementia should be a qualifying illness under Australian voluntary assisted dying laws. Voluntary assisted dying is now lawful in all six states, but is not available for a person living with dementia.

    The Australian Capital Territory has begun debating its voluntary assisted dying bill in parliament but the government has ruled out access for dementia. Its view is that a person should retain decision-making capacity throughout the process. But the bill includes a requirement to revisit the issue in three years.

    The Northern Territory is also considering reform and has invited views on access to voluntary assisted dying for dementia.

    Several public figures have also entered the debate. Most recently, former Australian Chief Scientist, Ian Chubb, called for the law to be widened to allow access.

    Others argue permitting voluntary assisted dying for dementia would present unacceptable risks to this vulnerable group.

    Inside Creative House/Shutterstock

    Australian laws exclude access for dementia

    Current Australian voluntary assisted dying laws exclude access for people who seek to qualify because they have dementia.

    In New South Wales, the law specifically states this.

    In the other states, this occurs through a combination of the eligibility criteria: a person whose dementia is so advanced that they are likely to die within the 12 month timeframe would be highly unlikely to retain the necessary decision-making capacity to request voluntary assisted dying.

    This does not mean people who have dementia cannot access voluntary assisted dying if they also have a terminal illness. For example, a person who retains decision-making capacity in the early stages of Alzheimer’s disease with terminal cancer may access voluntary assisted dying.

    What happens internationally?

    Voluntary assisted dying laws in some other countries allow access for people living with dementia.

    One mechanism, used in the Netherlands, is through advance directives or advance requests. This means a person can specify in advance the conditions under which they would want to have voluntary assisted dying when they no longer have decision-making capacity. This approach depends on the person’s family identifying when those conditions have been satisfied, generally in consultation with the person’s doctor.

    Another approach to accessing voluntary assisted dying is to allow a person with dementia to choose to access it while they still have capacity. This involves regularly assessing capacity so that just before the person is predicted to lose the ability to make a decision about voluntary assisted dying, they can seek assistance to die. In Canada, this has been referred to as the “ten minutes to midnight” approach.

    But these approaches have challenges

    International experience reveals these approaches have limitations. For advance directives, it can be difficult to specify the conditions for activating the advance directive accurately. It also requires a family member to initiate this with the doctor. Evidence also shows doctors are reluctant to act on advance directives.

    Particularly challenging are scenarios where a person with dementia who requested voluntary assisted dying in an advance directive later appears happy and content, or no longer expresses a desire to access voluntary assisted dying.

    Older man looks confused
    What if the person changes their mind? Jokiewalker/Shutterstock

    Allowing access for people with dementia who retain decision-making capacity also has practical problems. Despite regular assessments, a person may lose capacity in between them, meaning they miss the window before midnight to choose voluntary assisted dying. These capacity assessments can also be very complex.

    Also, under this approach, a person is required to make such a decision at an early stage in their illness and may lose years of otherwise enjoyable life.

    Some also argue that regardless of the approach taken, allowing access to voluntary assisted dying would involve unacceptable risks to a vulnerable group.

    More thought is needed before changing our laws

    There is public demand to allow access to voluntary assisted dying for dementia in Australia. The mandatory reviews of voluntary assisted dying legislation present an opportunity to consider such reform. These reviews generally happen after three to five years, and in some states they will occur regularly.

    The scope of these reviews can vary and sometimes governments may not wish to consider changes to the legislation. But the Queensland review “must include a review of the eligibility criteria”. And the ACT bill requires the review to consider “advanced care planning”.

    Both reviews would require consideration of who is able to access voluntary assisted dying, which opens the door for people living with dementia. This is particularly so for the ACT review, as advance care planning means allowing people to request voluntary assisted dying in the future when they have lost capacity.

    Holding hands
    The legislation undergoes a mandatory review. Jenny Sturm/Shutterstock

    This is a complex issue, and more thinking is needed about whether this public desire for voluntary assisted dying for dementia should be implemented. And, if so, how the practice could occur safely, and in a way that is acceptable to the health professionals who will be asked to provide it.

    This will require a careful review of existing international models and their practical implementation as well as what would be feasible and appropriate in Australia.

    Any future law reform should be evidence-based and draw on the views of people living with dementia, their family caregivers, and the health professionals who would be relied on to support these decisions.

    Ben White, Professor of End-of-Life Law and Regulation, Australian Centre for Health Law Research, Queensland University of Technology; Casey Haining, Research Fellow, Australian Centre for Health Law Research, Queensland University of Technology; Lindy Willmott, Professor of Law, Australian Centre for Health Law Research, Queensland University of Technology, Queensland University of Technology, and Rachel Feeney, Postdoctoral research fellow, Queensland University of Technology

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

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  • Citicoline: Better Than Dietary Choline?

    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.

    Citicoline: Better Than Dietary Choline?

    Citicoline, also known as cytidine diphosphate-choline (or CDP-Choline, to its friends, or cytidine 5′-diphosphocholine if it wants to get fancy) is a dietary supplement that the stomach can metabolize easily for all the brain’s choline needs. What are those needs?

    Choline is an essential nutrient. We technically can synthesize it, but only in minute amounts, far less than we need. Choline is a key part of the neurotransmitter acetylcholine, as well as having other functions in other parts of the body.

    As for citicoline specifically… it appears to do the job better than dietary sources of choline:

    ❝Intriguing data, showing that on a molar mass basis citicoline is significantly less toxic than choline, are also analyzed.

    It is hypothesized that, compared to choline moiety in other dietary sources such as phosphatidylcholine, choline in citicoline is less prone to conversion to trimethylamine (TMA) and its putative atherogenic N-oxide (TMAO).

    Epidemiological studies have suggested that choline supplementation may improve cognitive performance, and for this application citicoline may be safer and more efficacious.❞

    ~ Synoradzki & Grieb

    Source: Citicoline: A Superior Form of Choline?

    Great! What does it do?

    What doesn’t it do? When it comes to cognitive function, anyway, citicoline covers a lot of bases.

    Short version: it improves just about every way a brain’s healthy functions can be clinically measured. From cognitive improvements in all manner of tests (far beyond just “improves memory” etc; also focus, alertness, verbal fluency, logic, computation, and more), to purely neurological things like curing tinnitus (!), alleviating mobility disorders, and undoing alcohol-related damage.

    One of the reasons it’s so wide in its applications, is that it has a knock-on effect to other systems in the brain, including the dopaminergic system.

    Long version: Citicoline: pharmacological and clinical review, 2022 update

    (if you don’t want to sit down for a long read, we recommend skimming to the charts and figures, which are very elucidating even alone)

    Spotlight study in memory

    For a quick-reading example of how it helps memory specifically:

    Citicoline and Memory Function in Healthy Older Adults: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial

    Keeping dementia at bay

    For many older people looking to improve memory, it’s less a matter of wanting to perform impressive feats of memory, and more a matter of wanting to keep a sharp memory throughout our later years.

    Dr. Maria Bonvicini et al. looked into this:

    ❝We selected seven studies including patients with mild cognitive impairment, Alzheimer’s disease or post-stroke dementia

    All the studies showed a positive effect of citicoline on cognitive functions. Six studies could be included in the meta-analysis.

    Overall, citicoline improved cognitive status, with pooled standardized mean differences ranging from 0.56 (95% CI: 0.37-0.75) to 1.57 (95% CI: 0.77-2.37) in different sensitivity analyses❞

    Source: Is Citicoline Effective in Preventing and Slowing Down Dementia?-A Systematic Review and a Meta-Analysis

    The researchers concluded “yes”, and yet, called for more studies, and of higher quality. In many such studies, the heterogeneity of the subjects (often, residents of nursing homes) can be as much a problem (unclear whether the results will be applicable to other people in different situations) as it is a strength (fewer confounding variables).

    Another team looked at 47 pre-existing reviews, and concluded:

    ❝The review found that citicoline has been proven to be a useful compound in preventing dementia progression.

    Citicoline has a wide range of effects and could be an essential substance in the treatment of many neurological diseases.

    Its positive impact on learning and cognitive functions among the healthy population is also worth noting.❞

    Source: Application of Citicoline in Neurological Disorders: A Systematic Review

    The dopamine bonus

    Remember how we said that citicoline has a knock-on effect on other systems, including the dopaminergic system? This means that it’s been studied (and found meritorious) for alleviating symptoms of Parkinson’s disease:

    ❝Patients with Parkinson’s disease who were taking citicoline had significant improvement in rigidity, akinesia, tremor, handwriting, and speech.

    Citicoline allowed effective reduction of levodopa by up to 50%.

    Significant improvement in cognitive status evaluation was also noted with citicoline adjunctive therapy.❞

    Source: Citicoline as Adjuvant Therapy in Parkinson’s Disease: A Systematic Review

    Where to get it?

    We don’t sell it, but here’s an example product on Amazon, for your convenience

    Enjoy!

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  • Beetroot vs Red Cabbage – 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 beetroot to red cabbage, we picked the red cabbage.

    Why?

    Both are great, and both have their strengths!

    In terms of macros, beetroot has very slightly more protein, carbs, and fiber, but the margins of difference are very small in each case. However, in terms of glycemic index, red cabbage has the considerably lower glycemic index, of 32 (low) as opposed to beetroot’s GI of 64 (medium). On the strength of this GI difference, we call this category a win for red cabbage.

    In the category of vitamins, beetroot has more of vitamin B9, while red cabbage has a lot more of vitamins A, B1, B2, B3, B6, C, E, K, and choline. By strength of numbers and also by having very large margins of difference on most of those, red cabbage is the clear winner here.

    When it comes to minerals, beetroot has more copper, magnesium, manganese, phosphorus, and potassium, while red cabbage has more calcium (and about ⅓ of the sodium). By the numbers, this is a win for beetroot, though it’s worth noting that the margins of difference were small, i.e. red cabbage was right behind beetroot on each of those.

    Adding up the sections makes for an overall red cabbage win, but as we say, beetroot is great too, especially when it comes to minerals!

    As ever, enjoy either or both; diversity is good.

    Want to learn more?

    You might like to read:

    No, beetroot isn’t vegetable Viagra. But here’s what it can do!

    Enjoy!

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

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  • The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health

    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.

    Health opinions on coffee vary from “it’s an invigorating, healthful drink” to “it will leave you a shaking frazzled wreck”. So, what’s the truth and can we enjoy it healthily? Dr. Alan Mandell weighs in:

    Enjoy it, but watch out!

    Dr. Mandell is speaking only for caffeinated coffee in this video, and to this end, he’s conflating the health effects of coffee and caffeine. A statistically reasonable imprecision, since most people drink coffee with its natural caffeine in, but we’ll make some adjustment to his comments below, to disambiguate which statements are true for coffee generally, and which are true for caffeine:

    • Drinking coffee caffeine first thing in the morning may not be ideal due to dehydration from overnight water loss.
    • Coffee caffeine is a diuretic, which means an increase in urination, thus further dehydrating the body.
    • Coffee contains great antioxidants, which are of course beneficial for the health in general.
    • Cortisol, the body’s stress hormone, is generally at its peak in the morning. This is, in and of itself, good and correct—it’s how we wake up.
    • Coffee caffeine consumption raises cortisol levels even more, leading to increased alertness and physical readiness, but it is possible to have too much of a good thing, and in this case, problems can arise because…
    • Elevated cortisol from early coffee caffeine drinking can build tolerance, leading to the need for more coffee caffeine over time.
    • It’s better, therefore, to defer drinking coffee caffeine until later in the morning when cortisol levels naturally drop.
    • All of this means that drinking coffee caffeine first thing can disrupt the neuroendocrine system, leading to fatigue, depression, and general woe.
    • Hydrate first thing in the morning before consuming coffee caffeine to keep the body balanced and healthy.

    What you can see from this is that coffee and caffeine are not, in fact, interchangeable words, but the basic message is clear and correct: while a little spike of cortisol in the morning is good, natural, and even necessary, a big spike is none of those things, and caffeine can cause a big spike, and since for most people caffeine is easy to build tolerance to, there will indeed consistently be a need for more, worsening the problem.

    In terms of hydration, it’s good to have water (or better yet, herbal tea) on one’s nightstand to drink when one wakes up.

    If coffee is an important morning ritual for you, consider finding a good decaffeinated version for at least your first cup (this writer is partial to Lavazza’s “Dek Intenso”—which is not the same as their main decaf line, by the way, so do hold out for the “Dek Intenso” if you want to try my recommendation).

    Decaffeinated coffee is hydrating and will not cause a cortisol spike (unless for some reason you find coffee as a concept very stressful in which case, yes, the stressor will cause a stress response).

    Anyway, 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:

    Take care!

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    Learn to Age Gracefully

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