No-Frills, Evidence-Based Mindfulness

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What’s on your mind, really?

We hear a lot about “the evidence-based benefits of mindfulness”, but what actually are they? And what is the evidence? And, perhaps most importantly: how do we do it?

What are the benefits?

The benefits of mindfulness are many, and include:

  • reducing stress
  • reducing pain
  • improving quality of life
  • reducing fatigue
  • providing relief from digestive disorders
  • reducing symptoms of sleep disorders
  • improving immune response
  • providing support for caregivers

The evidence is also abundant, and includes:

Sounds great… What actually is it, though?

Mindfulness is the state of being attentive to one’s mind. This is at its heart a meditative practice, but that doesn’t necessarily mean you have to be sitting in the lotus position with candles—mindfulness can be built into any daily activity, or even no activity at all.

An exercise you can try right now:

Take a moment to notice everything you can hear. For this writer, that includes:

  • The noise of my keystrokes as I type
  • The ticking of the clock on the wall
  • The gentle humming of my computer’s processor
  • The higher-pitched noise of my computer’s monitor
  • Birdsong outside
  • Traffic further away
  • My own breathing
  • The sound of my eyelids as I blink

Whatever it is for you, notice how much you can notice that you had previously taken for granted.

You can repeat this exercise with other senses, by the way! For example:

  • Notice five things you can see in your immediate environment that you’ve never noticed before. If you’re at home reading this, you probably think you’re very familiar with everything around you, but now see that mark on the wall you’d never noticed before, or a quirk of some electrical wiring, or the stitching on some furnishing, for example.
  • Notice the textures of your clothes, or your face, or perhaps an object you’ve never paid attention to touching before. Your fingertips, unless you have some special reason this doesn’t apply to you, are far more sensitive than you probably give them credit for, and can notice the tiniest differentiation in textures, so take a moment to do that now.
  • Mindful eating can be an especially healthful practice because it requires that we pay every attention to what we’re putting in our mouth, tasting, chewing, swallowing. No more thoughtlessly downing a box of cookies; every bite is now an experience. On the one hand, you’ll probably eat less at a sitting. On the other hand, what a sensory experience! It really reminds one that life is for living, not just for zipping through at a speed-run pace!

What about mindfulness as a meditative practice?

Well, those are meditative practices! But yes, mindfulness goes for more formal meditation too. For example:

Sit comfortably, with good posture, whatever that means to you. No need to get too caught up in the physical mechanics here—it’d take a whole article. For now, if you’re sitting and comfortable, that’s enough.

Notice your breathing. No need to try to control it—that’s not what this is about today. Just notice it. The in, the out, whether you breathe to your chest or abdomen, through your nose or mouth, don’t worry about doing it “right”, just notice what you are doing. Observe without judgement.

Notice your thoughts—no need to try to stop them. Notice noticing your thoughts, and again, observe without judgement. Notice your feelings; are you angry, hopeful, stressed, serene? There are no wrong answers here, and there’s nothing you should try to “correct”. Just observe. No judgement, only observe. Watch your thoughts, and watch your thoughts go.

Did you forget about your breathing while watching your thoughts? Don’t worry about that either if so, just notice that it happened. If you have any feelings about that, notice them too, and carry on observing.

We go through so much of our lives in “autopilot”, that it can be an amazing experience to sometimes just “be”—and be aware of being.

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  • The Counterintuitive Dos and Don’ts of Nail 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.

    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 take a vitamin supplement for strengthening my nails (particularly one of my big toes!) – but they are running out! What do you recommend for strengthening nails? What is/are the key ingredient(s)?❞

    Vitamin-wise, biotin (vitamin B7) is an underrated and very important one. As a bonus, it’s really good for your hair too (hair and nails being made of fundamentally the same “stuff”. Because it has exceptionally low toxicity, it can be taken up to 10,000% of the NRV, so if shopping for supplements, a high biotin content is better than a low one.

    A lot of products marketed as for “skin, hair, and nails” focus on vitamins A and E, which are good for the skin but aren’t so relevant for nails.

    Nutritionally, getting plenty of protein (whatever form you normally take it is fine) is also important since keratin (as nails are made of) is a kind of protein.

    Outside of nutritional factors, a few other considerations:

    • Testosterone strengthens nails, and declining testosterone levels (as experienced by most men over the age of 45) can result in weaker nails. So for men over 45 especially, a diet that favors testosterone (think foods rich in magnesium and zinc) is good.
    • Because estrogen doesn’t do for women’s nails what testosterone does for men’s nails, increasing our magnesium and zinc intake won’t help our nails (but it’s still good for other things, including energy levels in the day and good sleep at night, and most people are deficient in magnesium anyway)
    • Those of us who enjoy painted nails would do well to let our nails go without polish sometimes, as it can dry them out. And, acrylic nails are truly ruinous to nail health, as are gel nails (the kind that use a UV lamp to harden them—which is also bad for the skin)
    • When nails are brittle, it can be tempting to soak them to reduce their brittleness. However, this is actually counterproductive, as the water will leech nutrients from the nails, and by the time you’ve been out of the footbath (for example) for about an hour, your nails will bemore brittle than before you soaked them.
      • Use a moisturizing lotion or nail-oil instead—bonus if it contains biotin, keratin, and/or other helpful nutrients.
      • Keep yourself hydrated, too! Hydration that comes to your nails from the inside will deliver nutrients, rather than removing them.

    About those supplements: we don’t sell them (or anything else) but for your convenience, here are some great ones (this writer takes pretty much the same, just a different brand because I’m in a different country):

    Magnesium Gummies (600mg) & Biotin Gummies (10,000µg)

    Enjoy!

    ❝I was wondering whether there were very simple, clear bullet points or instructions on things to be wary of in Yoga.❞

    That’s quite a large topic, and not one that lends itself well to being conveyed in bullet points, but first we’ll share the article you sent us when sending this question:

    Tips for Avoiding Yoga Injuries

    …and next we’ll recommend the YouTube channel @livinleggings, whose videos we feature here from time to time. She (Liv) has a lot of good videos on problems/mistakes/injuries to avoid.

    Here’s a great one to get you started:

    !

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  • What is pathological demand avoidance – and how is it different to ‘acting out’?

    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.

    “Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.

    Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.

    What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?

    What is pathological demand avoidance?

    British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.

    A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.

    Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.

    PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.

    What does the evidence say?

    Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.

    PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).

    Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.

    A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.

    Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.

    girl sits on couch with arms crossed, mother or carer is nearby looking concerned
    When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock

    Finding the why

    Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”

    Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.

    Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.

    So, what can be done to help?

    There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:

    • reducing demands
    • giving multiple options
    • minimising expectations to avoid triggering avoidance
    • engaging with interests to support regulation.

    Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.

    It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.

    In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.

    As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.

    Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.

    What about Charlie?

    The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.

    Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.

    For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.

    With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.

    Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University

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

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  • The Unchaste Berry

    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.

    A Chasteberry, By Any Other Name…

    Vitex agnus castus, literally “chaste lamb vine”, hence its modern common English name “chasteberry”, gets its name from its traditional use as an anaphrodisiac for monks (indeed, it’s also called “monk’s pepper”), which traditional use is not in the slightest backed up by modern science.

    Nor is its second most popular traditional use (the increase in production of milk) well-supported by science either:

    ❝Its traditional use as a galactagogue (i.e., a substance that enhances breast milk production) is not well supported in the literature and should be discouraged. There are no clinical data to support the use of chasteberry for reducing sexual desire, which has been a traditional application❞

    ~ Dr. Beatrix Roemheld-Hamm

    Source: American Family Physician | Chasteberry

    Both of those supposed effects of the chasteberry go against the fact that it has a prolactin-lowering effect:

    ❝It appears that [chasteberry] may represent a potentially useful and safe phytotherapic option for the management of selected patients with mild hyperprolactinaemia who wish to be treated with phytotherapy.❞

    ~ Dr. Lídice Puglia et al.

    Source: Vitex agnus castus effects on hyperprolactinaemia

    Prolactin, by the way, is the hormone that (as the name suggests) stimulates milk production, and also reduces sexual desire (and motivation in general)

    • In most women, it spikes during breastfeeding
    • In most men, it spikes after orgasm
    • In both, it can promote anhedonic depression, as it antagonizes dopamine

    In other words, the actual pharmacological effect of chasteberry, when it comes to prolactin, is the opposite of what we would expect from its traditional use.

    Ok, so it’s an unchaste berry after all…. Does it have any other claims to examine?

    Yes! It genuinely does help relieve PMS, for those who have it, and reduce menopause symptoms, for those who have those, for example:

    ❝Dry extract of agnus castus fruit is an effective and well tolerated treatment for the relief of symptoms of the premenstrual syndrome.❞

    ~ Dr. Robert Schellenberg

    Source: Treatment for the premenstrual syndrome with agnus castus fruit extract: prospective, randomised, placebo controlled study

    ❝That [Vitex agnus castus] trial indicated strong symptomatic relief of common menopausal symptoms❞

    ~ Dr. Barbara Lucks

    Source: Vitex agnus castus essential oil and menopausal balance: a research update

    Is it safe?

    Generally speaking, yes. It has been described as “well-tolerated” in the studies we mentioned above, which means it has a good safety profile.

    However, it may interfere with some antipsychotic medications, certain kinds of hormone replacement therapy, or hormonal birth control.

    As ever, speak with your doctor/pharmacist if unsure!

    Where can I get some?

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

    Enjoy!

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  • The Imperfect Nutritionist – by Jennifer Medhurst

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The idea of the “imperfect nutritionist” is to note that we’re all different with slightly different needs and sometimes very different preferences (or circumstances!) and having a truly perfect diet is probably a fool’s errand. Should we just give up, then? Not at all:

    What we can do, Medhust argues, is find what’s best for us, realistically.

    It’s better to have an 80% perfect diet 80% of the time, than to have a totally perfect diet for four and a half meals before running out of steam (and ingredients).

    As for the “seven principles” mentioned in the title… we’re not going to keep those a mystery; they are:

    1. Focusing on wholefood
    2. Being diverse
    3. Knowing your fats
    4. Including fermented, prebiotic and probiotic foods
    5. Reducing refined carbohydrates
    6. Being aware of liquids
    7. Eating mindfully

    The first part of the book is a treatise on how to implement those principles in your diet generally; the second part of the book is a recipe collection—70 recipes, with “these ingredients will almost certainly be available at your local supermarket” as a baseline. No instances of “the secret to being a good chef is knowing how to source fresh ingredients; ask your local greengrocer where to find spring-harvested perambulatory truffle-cones” here!

    Basically, it focusses on adding healthy foods per your personal preferences and circumstances, and building these up into a repertoire of meals that will keep you and your family happy and healthy.

    Pick Up Your Copy Of The Imperfect Nutritionist From Amazon Today!

    Don’t Forget…

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  • Plum vs Nectarine – 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 plums to nectarines, we picked the nectarines.

    Why?

    Both are great! But nectarines win at least marginally in each category we look at.

    In terms of macros, plums have more carbs while nectarines have more fiber, resulting of course in a lower glycemic index. Plums do have a low GI also; just, nectarines have it better.

    When it comes to vitamins, plums have more of vitamins A, B6, C, and K, while nectarines have more of vitamins B1, B2, B3, B5, E, and choline.

    In the category of minerals, plums are great but not higher in any mineral than nectarines; nectarines meanwhile have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

    All in all, enjoy both. And if having dried fruit, then prunes (dried plums) are generally more widely available than dried nectarines. But if you’re choosing one fruit or the other, nectarine is the way to go.

    Want to learn more?

    You might like to read:

    Take care!

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  • Science of Yoga – by Ann Swanson

    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.

    There are a lot of yoga books out there to say “bend this way, hold this that way” and so forth, but few that really explain what is going on, how, and why. And understanding those things is of course key to motivation and adherence. So that’s what this book provides!

    The book is divided into sections, and in the first part we have a tour of human anatomy and physiology. This may seem almost unrelated to yoga, but is valuable necessary-knowledge to get the most out of the next section:

    The next few parts are given over to yoga asanas (stretches, positions, poses, call them what you will in English) and now we are given a clear idea of what it is doing: we get to understand exactly what’s being stretched, what blood flow is being increased and how, what organs are being settled into their correct place, and many other such things.

    Importantly, this means we also understand why certain things are the way they are, and why they can’t be done in some other slightly different but perhaps superficially easier way.

    The style of the book is like a school textbook, really, but without patronizing the reader. The illustrations, of which there are many, are simple enough to be clear while being detailed enough to be informative.

    Bottom line: if you’re ever doing yoga at home and wondering if you should cut a certain corner, this is the book that will tell you why you shouldn’t.

    Click here to check out Science of Yoga, and optimize your practice!

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