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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  • Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

    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.

    Melissa Gallagher, a naturopath by profession, recommends the following 10 foods that she says promote lymphatic drainage and lymph flow, as well as the below-mentioned additional properties:

    Ginger

    Ginger is a natural anti-inflammatory, which we wrote about here:

    Ginger Does A Lot More Than You Think

    Turmeric

    Turmeric is another natural anti-inflammatory, which we wrote about here:

    Why Curcumin (Turmeric) Is Worth Its Weight In Gold

    Garlic

    Garlic is—you guessed it—another natural anti-inflammatory which we wrote about here:

    The Many Health Benefits Of Garlic

    Pineapple

    Pineapple contains a collection of enzymes collectively called bromelain—which is a unique kind of anti-inflammatory, and which we have written about here:

    Bromelain vs Inflammation & Much More

    Citrus

    Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which can help support the immune system in general.

    Cranberry

    Cranberries contain antioxidants and anti-inflammatory compounds, which we wrote about here:

    Health Benefits Of Cranberries (But: You’d Better Watch Out)

    The video also explains how cranberry bioactives inhibit adipogenesis and reduces fat congestion in your lymphatic system.

    Dandelion Tea

    Dandelion is a natural diuretic and anti-inflammatory herb, which we’ve not written about yet!

    Nettle Tea

    Nettle is a natural diuretic and anti-inflammatory herb, which we’ve also not written about yet!

    Healthy Fats

    Healthy fats like avocado, nuts, and olive oil can help reduce inflammation and support the immune system.

    Fermented Foods

    Fermented foods, such as kimchi and sauerkraut, contain probiotics that can improve gut health, which in turn boosts the immune system. You can read all about it here:

    Making Friends With Your Gut (You Can Thank Us Later)

    Want the full explanation? Here’s the video:

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

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

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  • Non-Alcohol Mouthwash vs Alcohol Mouthwash – 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 non-alcohol mouthwash to alcohol mouthwash, we picked the alcohol.

    Why?

    Note: this is a contingent choice and is applicable to most, but not all, people.

    In short, there has been some concern about alcohol mouthwashes increasing cancer risk, but research has shown this is only the case if you already have an increased risk of oral cancer (for example if you smoke, and/or have had an oral cancer before).

    For those for whom this is not the case (for example, if you don’t smoke, and/or have no such cancer history), then best science currently shows that alcohol mouthwash does not cause any increased risk.

    What about non-alcohol mouthwashes? Well, they have a different problem; they usually use chlorine-based chemicals like chlorhexidine or cetylpyridinium chloride, which are (exactly as the label promises) exceptionally good at killing oral bacteria.

    (They’d kill us too, at higher doses, hence: swill and spit)

    Unfortunately, much like the rest of our body, our mouth is supposed to have bacteria there and bad things happen when it doesn’t. In the case of our oral microbiome, cleaning it with such powerful antibacterial agents can kill our “good” bacteria along with the bad, which lowers the pH of our saliva (that’s bad; it means it is more acidic), and thus indirectly erodes tooth enamel.

    You can read more about the science of all of the above (with references), here:

    Toothpastes & Mouthwashes: Which Help And Which Harm?

    Summary:

    For most people, alcohol mouthwashes are a good way to avoid the damage that can be done by chlorhexidine in non-alcohol mouthwashes.

    Here are some examples, but there will be plenty in your local supermarket:

    Non-Alcohol, by Colgate | Alcohol, by Listerine

    If you have had oral cancer, or if you smoke, then you may want to seek a third alternative (and also, please, stop smoking if you can).

    Or, really, most people could probably skip mouthwashes, if you’ve good oral care already by other means. See also:

    Toothpastes & Mouthwashes: Which Help And Which Harm?

    (yes, it’s the same link as before, but we’re now drawing your attention to the fact it has information about toothpastes too)

    If you do want other options though, might want to check out:

    Less Common Oral Hygiene Options ← miswak sticks are especially effective

    Take care!

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  • The Compass of Pleasure – by Dr. David Linden

    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 books about addiction, so what sets this one apart?

    Mostly, it’s that this one maintains that addiction is neither good nor bad per se—just, some behaviors and circumstances are. Behaviors and circumstances caused, directly or indirectly, by addiction.

    But, Dr. Linden argues, not every addiction has to be so. Especially behavioral addictions; the rush of dopamine one gets from a good session at the gym or learning a new language, that’s not a bad thing, even if they can fundamentally be addictions too.

    Similarly, we wouldn’t be here as a species without some things that rely on some of the same biochemistry as addictions; orgasms and eating food, for example. Yet, those very same urges can also inconvenience us, and in the case of foods and other substances, can harm our health.

    In this book, the case is made for shifting our addictive tendencies to healthier addictions, and enough information is given to help us do so.

    Bottom line: if you’d like to understand what is going on when you get waylaid by some temptation, and how to be tempted to better things, this book can give the understanding to do just that.

    Click here to check out The Compass of Pleasure, and make yours work in your favor!

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  • Why scrapping the term ‘long COVID’ would be harmful for people with the condition

    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 assertion from Queensland’s chief health officer John Gerrard that it’s time to stop using the term “long COVID” has made waves in Australian and international media over recent days.

    Gerrard’s comments were related to new research from his team finding long-term symptoms of COVID are similar to the ongoing symptoms following other viral infections.

    But there are limitations in this research, and problems with Gerrard’s argument we should drop the term “long COVID”. Here’s why.

    A bit about the research

    The study involved texting a survey to 5,112 Queensland adults who had experienced respiratory symptoms and had sought a PCR test in 2022. Respondents were contacted 12 months after the PCR test. Some had tested positive to COVID, while others had tested positive to influenza or had not tested positive to either disease.

    Survey respondents were asked if they had experienced ongoing symptoms or any functional impairment over the previous year.

    The study found people with respiratory symptoms can suffer long-term symptoms and impairment, regardless of whether they had COVID, influenza or another respiratory disease. These symptoms are often referred to as “post-viral”, as they linger after a viral infection.

    Gerrard’s research will be presented in April at the European Congress of Clinical Microbiology and Infectious Diseases. It hasn’t been published in a peer-reviewed journal.

    After the research was publicised last Friday, some experts highlighted flaws in the study design. For example, Steven Faux, a long COVID clinician interviewed on ABC’s television news, said the study excluded people who were hospitalised with COVID (therefore leaving out people who had the most severe symptoms). He also noted differing levels of vaccination against COVID and influenza may have influenced the findings.

    In addition, Faux pointed out the survey would have excluded many older people who may not use smartphones.

    The authors of the research have acknowledged some of these and other limitations in their study.

    Ditching the term ‘long COVID’

    Based on the research findings, Gerrard said in a press release:

    We believe it is time to stop using terms like ‘long COVID’. They wrongly imply there is something unique and exceptional about longer term symptoms associated with this virus. This terminology can cause unnecessary fear, and in some cases, hypervigilance to longer symptoms that can impede recovery.

    But Gerrard and his team’s findings cannot substantiate these assertions. Their survey only documented symptoms and impairment after respiratory infections. It didn’t ask people how fearful they were, or whether a term such as long COVID made them especially vigilant, for example.

    A man sits on a bed, appears exhausted.
    Tens of thousands of Australians, and millions of people worldwide, have long COVID.
    New Africa/Shutterstock

    In discussing Gerrard’s conclusions about the terminology, Faux noted that even if only 3% of people develop long COVID (the survey found 3% of people had functional limitations after a year), this would equate to some 150,000 Queenslanders with the condition. He said:

    To suggest that by not calling it long COVID you would be […] somehow helping those people not to focus on their symptoms is a curious conclusion from that study.

    Another clinician and researcher, Philip Britton, criticised Gerrard’s conclusion about the language as “overstated and potentially unhelpful”. He noted the term “long COVID” is recognised by the World Health Organization as a valid description of the condition.

    A cruel irony

    An ever-growing body of research continues to show how COVID can cause harm to the body across organ systems and cells.

    We know from the experiences shared by people with long COVID that the condition can be highly disabling, preventing them from engaging in study or paid work. It can also harm relationships with their friends, family members, and even their partners.

    Despite all this, people with long COVID have often felt gaslit and unheard. When seeking treatment from health-care professionals, many people with long COVID report they have been dismissed or turned away.

    Last Friday – the day Gerrard’s comments were made public – was actually International Long COVID Awareness Day, organised by activists to draw attention to the condition.

    The response from people with long COVID was immediate. They shared their anger on social media about Gerrard’s comments, especially their timing, on a day designed to generate greater recognition for their illness.

    Since the start of the COVID pandemic, patient communities have fought for recognition of the long-term symptoms many people faced.

    The term “long COVID” was in fact coined by people suffering persistent symptoms after a COVID infection, who were seeking words to describe what they were going through.

    The role people with long COVID have played in defining their condition and bringing medical and public attention to it demonstrates the possibilities of patient-led expertise. For decades, people with invisible or “silent” conditions such as ME/CFS (myalgic encephalomyelitis/chronic fatigue syndrome) have had to fight ignorance from health-care professionals and stigma from others in their lives. They have often been told their disabling symptoms are psychosomatic.

    Gerrard’s comments, and the media’s amplification of them, repudiates the term “long COVID” that community members have chosen to give their condition an identity and support each other. This is likely to cause distress and exacerbate feelings of abandonment.

    Terminology matters

    The words we use to describe illnesses and conditions are incredibly powerful. Naming a new condition is a step towards better recognition of people’s suffering, and hopefully, better diagnosis, health care, treatment and acceptance by others.

    The term “long COVID” provides an easily understandable label to convey patients’ experiences to others. It is well known to the public. It has been routinely used in news media reporting and and in many reputable medical journal articles.

    Most importantly, scrapping the label would further marginalise a large group of people with a chronic illness who have often been left to struggle behind closed doors.The Conversation

    Deborah Lupton, SHARP Professor, Vitalities Lab, Centre for Social Research in Health and Social Policy Centre, and the ARC Centre of Excellence for Automated Decision-Making and Society, UNSW Sydney

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

    Don’t Forget…

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  • The Secret to Better Squats: Foot, Knee, & Ankle Mobility

    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 talked before about how Slav squats, Asian squats, deep squats, sitting squats, or various other things they might by called (these are all different names for the same thing), are one of the most anti-aging exercises, if not outright the most anti-aging exercise. Yet, how to get good at them?

    “Just squat more” is fine advice and will get you there eventually, but there are ways to shorten the time it takes, by unlocking whatever part(s) might be holding you back:

    Piece by piece

    The key to improving the whole is to not neglect any of the parts—so here they are:

    1. Foot rolls: roll your foot onto its outer and inner edges to stretch; repeat for both legs.
    2. Toe lifts: lift your toes up and down while keeping your legs straight.
    3. Toe curls: curl your toes to engage foot muscles.
    4. Foot circles: rotate your feet in circles; repeat for both legs.
    5. Heel raises: stand tall, raise your heels off the ground, and engage your core.
    6. Tibialis anterior exercise: lean against a wall or similar, and lift your toes off ground to strengthen your tibialis anterior (important and oft-forgotten muscle, responsible for more than people think!)
    7. Heel drops: perform dynamic heel drops with your feet back, to stretch your ankles.
    8. Hamstring curls & leg extension: curl your leg back toward your glutes, and then extend it forwards; alternate legs.
    9. Dynamic calf stretch: bend and straighten your knees alternately in a forward lunge position.
    10. Squat to heel raise: perform squats with your heels lifting off the floor and your arms raised.
    11. Banded ankle dorsiflexion: use a yoga strap or towel to stretch your feet, calves, and hamstrings.
    12. Seated feet circles: extend your legs and rotate your feet in outward and inward circles.
    13. Dorsiflexion/plantar flexion: alternate one foot up and the other down dynamically.
    14. Seated knee flexion & extension: alternate lifting your knees and extending your legs, while seated.

    Note: “seated” in all cases means on the floor, not a chair!

    For more on all of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    What Nobody Teaches You About Strengthening Your Knees ← about that tibialis anterior muscle and what it means for your knees

    Take care!

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  • The Pain Relief Secret – by Sarah Warren

    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.

    This one’s a book to not judge by the cover—or the title. The title is actually accurate, but it sounds like a lot of woo, doesn’t it?

    Instead, what we find is a very clinical, research-led (40 pages of references!) explanation of:

    1. the causes of musculoskeletal pain
    2. how this will tend to drive us to make it worse
    3. what we can do instead to make it better

    A lot of this, to give you an idea what to expect, hinges on the fact that bones only go where muscles allow/move them; muscles only behave as instructed by nerves, and with a good development of biofeedback and new habits to leverage neuroplasticity, we can take more charge of that than you might think.

    Warning: you may want to jump straight into the part with the solutions, but if you do so without a very good grounding in anatomy and physiology, you may find yourself out of your depth with previously-explained terms and concepts that are now needed to understand (and apply) the solutions.

    However, if you read it methodically cover-to-cover, you’ll find you need no prior knowledge to take full advantage of this book; the author is a very skilled educator.

    Bottom line: while it’s not an overnight magic pill, the methodology described in this book is a very sound way to address the causes of musculoskeletal pain.

    Click here to check out The Pain Relief Secret, and help your body undo damage done!

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