Managing Your Mortality

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When Planning Is a Matter of Life and Death

Barring medical marvels as yet unrevealed, we are all going to die. We try to keep ourselves and our loved ones in good health, but it’s important to be prepared for the eventuality of death.

While this is not a cheerful topic, considering these things in advance can help us manage a very difficult thing, when the time comes.

We’ve put this under “Psychology Sunday” as it pertains to processing our own mortality, and managing our own experiences and the subsequent grief that our death may invoke in our loved ones.

We’ll also be looking at some of the medical considerations around end-of-life care, though.

Organizational considerations

It’s generally considered good to make preparations in advance. Write (or update) a Will, tie up any loose ends, decide on funerary preferences, perhaps even make arrangements with pre-funding. Life insurance, something difficult to get at a good rate towards the likely end of one’s life, is better sorted out sooner rather than later, too.

Beyond bureaucracy

What’s important to you, to have done before you die? It could be a bucket list, or it could just be to finish writing that book. It could be to heal a family rift, or to tell someone how you feel.

It could be more general, less concrete: perhaps to spend more time with your family, or to engage more with a spiritual practice that’s important to you.

Perhaps you want to do what you can to offset the grief of those you’ll leave behind; to make sure there are happy memories, or to make any requests of how they might remember you.

Lest this latter seem selfish: after a loved one dies, those who are left behind are often given to wonder: what would they have wanted? If you tell them now, they’ll know, and can be comforted and reassured by that.

This could range from “bright colors at my funeral, please” to “you have my blessing to remarry if you want to” to “I will now tell you the secret recipe for my famous bouillabaisse, for you to pass down in turn”.

End-of-life care

Increasingly few people die at home.

  • Sometimes it will be a matter of fighting tooth-and-nail to beat a said-to-be-terminal illness, and thus expiring in hospital after a long battle.
  • Sometimes it will be a matter of gradually winding down in a nursing home, receiving medical support to the end.
  • Sometimes, on the other hand, people will prefer to return home, and do so.

Whatever your preferences, planning for them in advance is sensible—especially as money may be a factor later.

Not to go too much back to bureaucracy, but you might also want to consider a Living Will, to be enacted in the case that cognitive decline means you cannot advocate for yourself later.

Laws vary from place to place, so you’ll want to discuss this with a lawyer, but to give an idea of the kinds of things to consider:

National Institute on Aging: Preparing A Living Will

Palliative care

Palliative care is a subcategory of end-of-life care, and is what occurs when no further attempts are made to extend life, and instead, the only remaining goal is to reduce suffering.

In the case of some diseases including cancer, this may mean coming off treatments that have unpleasant side-effects, and retaining—or commencing—pain-relief treatments that may, as a side-effect, shorten life.

Euthanasia

Legality of euthanasia varies from place to place, and in some times and places, palliative care itself has been considered a form of “passive euthanasia”, that is to say, not taking an active step to end life, but abstaining from a treatment that prolongs it.

Clearer forms of passive euthanasia include stopping taking a medication without which one categorically will die, or turning off a life support machine.

Active euthanasia, taking a positive action to end life, is legal in some places and the means varies, but an overdose of barbiturates is an example; one goes to sleep and does not wake up.

It’s not the only method, though; options include benzodiazepines, and opioids, amongst others:

Efficacy and safety of drugs used for assisted dying

Unspoken euthanasia

An important thing to be aware of (whatever your views on euthanasia) is the principle of double-effect… And how it comes to play in palliative care more often than most people think.

Say a person is dying of cancer. They opt for palliative care; they desist in any further cancer treatments, and take medication for the pain. Morphine is common. Morphine also shortens life.

It’s common for such a patient to have a degree of control over their own medication, however, after a certain point, they will no longer be in sufficient condition to do so.

After this point, it is very common for caregivers (be they medical professionals or family members) to give more morphine—for the purpose of reducing suffering, of course, not to kill them.

In practical terms, this often means that the patient will die quite promptly afterwards. This is one of the reasons why, after sometimes a long-drawn-out period of “this person is dying”, healthcare workers can be very accurate about “it’s going to be in the next couple of days”.

The take-away from this section is: if you would like for this to not happen to you or your loved one, you need to be aware of this practice in advance, because while it’s not the kind of thing that tends to make its way into written hospital/hospice policies, it is very widespread and normalized in the industry on a human level.

Further reading: Goods, causes and intentions: problems with applying the doctrine of double effect to palliative sedation

One last thing…

Planning around our own mortality is never a task that seems pressing, until it’s too late. We recommend doing it anyway, without putting it off, because we can never know what’s around the corner.

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  • How to Prevent Dementia – by Dr. Richard Restak

    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 written about this topic here, we know. But there’s a lot more we can do to be on guard against, and pre-emptively strengthen ourselves against, dementia.

    The author, a neurologist, takes us on a detailed exploration of dementia in general, with a strong focus on Alzheimer’s in particular, as that accounts for more than half of all dementia cases.

    But what if you can’t avoid it? It could be that with the wrong genes and some other factor(s) outside of your control, it will get you if something else doesn’t get you first.

    Rather than scaremongering, Dr. Restak tackles this head-on too, and discusses how symptoms can be managed, to make the illness less anxiety-inducing, and look to maintain quality of life as much as possible.

    The style of the book is… it reads a lot like an essay compilation. Good essays, then organized and arranged in a sensible order for reading, but distinct self-contained pieces. There are ten or eleven chapters (depending on how we count them), each divided into few or many sections. All this makes for:

    • A very “read a bit now and a bit later and a bit the next day” book, if you like
    • A feeling of a very quick pace, if you prefer to sit down and read it in one go

    Either way, it’s a very informative read.

    Bottom line: if you’d like to better understand the many-headed beast that is dementia, this book gives a far more comprehensive overview than we could here, and also explains the prophylactic interventions available.

    Click here to check out How To Prevent Dementia, because prevention is a lot more fun than wishing for a cure!

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  • The Mind-Gut Connection – by Dr. Emeran Mayer

    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 books about the mind-gut connection before, so what makes this one stand out?

    Firstly, it’s a lot more comprehensive than the usual “please, we’re begging you, eat some fiber”.

    And yes, of course that’s part of it. Prebiotics, probiotics, reduce fried and processed foods, reduce sugar/alcohol, reduce meat, and again, eat some greenery.

    But where this book really comes into its own is looking more thoroughly at the gut microbiota and their function. Dr. Mayer goes well beyond “there are good and bad bacteria” and looks at the relationship each of them have with the body’s many hormones, and especially neurotransmitters like serotonin and dopamine.

    He also looks at the two-way connection between brain and gut. Yes, our gut gives us “gut feelings”, but 10% of communication between the brain and gut is in the other direction; he explores what that means for us, too.

    Finally, he does give a lot of practical advice, not just dietary but also behavioral, to make the most of our mind-gut connection and make it work for our health, rather than against it.

    Bottom line: this is the best book on the brain-gut connection that this reviewer has read so far, and certainly the most useful if you already know about gut-healthy nutrition, and are looking to take your understanding to the next level.

    Click here to check out The Mind-Gut Connection, and start making yours work for your benefit!

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  • 10,000 Steps, 30 Days, 4 Changes

    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.

    Ariel wasn’t the most active person, and took on a “30 day challenge” to do the commonly-prescribed 10,000 steps per day—without adjusting her diet or doing any other exercise. How much of a difference does it make, really?

    Stepping onwards

    The 4 main things that she found changed for her weren’t all what she expected:

    • Weight loss yes, but only marginally: she lost 3 lbs in a month, which did nevertheless make a visible difference. We might hypothesize that part of the reason for the small weight loss and yet visible difference is that she gained a little muscle, and the weight loss was specifically shifting away from a cortisol-based fat distribution, to a more healthy fat distribution.
    • Different eating habits: she felt less hungry and craved less sugar. This likely has less to do with calorie consumption, and more to do with better insulin signalling.
    • Increased energy and improved mood: these are going together in one item, because she said “4 things”, but really they are two related things. So, consider one of them a bonus item! In any case, she felt more energized and productive, and less reliant on caffeine.
    • Improved sleep: or rather, at first, disrupted sleep, and then slept better and stayed better. A good reminder that changes for the better don’t always feel better in the first instance!

    To hear about it in her own words, and see the before and after pictures, enjoy:

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

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    Take care!

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  • Sweet Cinnamon vs Regular Cinnamon – 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 sweet cinnamon to regular cinnamon, we picked the sweet.

    Why?

    In this case, it’s not close. One of them is health-giving and the other is poisonous (but still widely sold in supermarkets, especially in the US and Canada, because it is cheaper).

    It’s worth noting that “regular cinnamon” is a bit of a misnomer, since sweet cinnamon is also called “true cinnamon”. The other cinnamon’s name is formally “cassia cinnamon”, but marketers don’t tend to call it that, preferring to calling it simply “cinnamon” and hope consumers won’t ask questions about what kind, because it’s cheaper.

    Note: this too is especially true in the US and Canada, where for whatever reason sweet cinnamon seems to be more difficult to obtain than in the rest of the world.

    In short, both cinnamons contain cinnamaldehyde and coumarin, but:

    • Sweet/True cinnamon contains only trace amounts of coumarin
    • Regular/Cassia cinnamon contains about 250x more coumarin

    Coumarin is heptatotoxic, meaning it poisons the liver, and the recommended safe amount is 0.1mg/kg, so it’s easy to go over that with just a couple of teaspoons of cassia cinnamon.

    You might be wondering: how can they get away with selling something that poisons the liver? In which case, see also: the alcohol aisle. Selling toxic things is very common; it just gets normalized a lot.

    Cinnamaldehyde is responsible for cinnamon’s healthier properties, and is found in reasonable amounts in both cinnamons. There is about 50% more of it in the regular/cassia than in the sweet/true, but that doesn’t come close to offsetting the potential harm of its higher coumarin content.

    Want to learn more?

    You may like to read:

    • A Tale Of Two Cinnamons ← this one has more of the science of coumarin toxicity, as well as discussing (and evidencing) cinnamaldehyde’s many healthful properties against inflammation, cancer, heart disease, neurodegeneration, etc

    Enjoy!

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  • Reinventing Your Life – by Dr. Jeffrey Young & Dr. Janet Klosko

    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 book is quite unlike any other broadly-CBT-focused books we’ve reviewed before. How so, you may wonder?

    Rather than focusing on automatic negative thoughts and cognitive distortions with a small-lens focus on an immediate problem, this one zooms out rather and tackles the cause rather than the symptom.

    The authors outline eleven “lifetraps” that we can get stuck in:

    1. Abandonment
    2. Mistrust & abuse
    3. Vulnerability
    4. Dependence
    5. Emptional deprivation
    6. Social exclusion
    7. Defectiveness
    8. Failure
    9. Subjugation
    10. Unrelenting standards
    11. Entitlement

    They then borrow from other areas of psychology, to examine where these things came from, and how they can be addressed, such that we can escape from them.

    The style of the book is very reader-friendly pop-psychology, with illustrative (and perhaps apocryphal, but no less useful for it if so) case studies.

    The authors then go on to give step-by-step instructions for dealing with each of the 11 lifetraps, per 6 unmet needs we probably had that got us into them, and per 3 likely ways we tried to cope with this using maladaptive coping mechanisms that got us into the lifetrap(s) we ended up in.

    Bottom line: if you feel there’s something in your life that’s difficult to escape from (we cannot outrun ourselves, after all, and bring our problems with us), this book could well contain the key that you need to get out of that cycle.

    Click here to check out “Reinventing Your Life” and break free from any lifetrap(s) of your own!

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  • Pineapple vs Passion Fruit – 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 pineapple to passion fruit, we picked the passion fruit.

    Why?

    Both are certainly great, and both have won their respective previous comparisons! And this one’s close:

    In terms of macros, passion fruit has about 4x the protein, nearly 2x the carbs, and more than 7x the fiber. So, this one’s a clear and overwhelming win for passion fruit.

    Vitamins are quite close; pineapple has more of vitamins B1, B5, B6, B9, and C, while passion fruit has more of vitamins A, B2, B3, and choline. So, a 5:4 marginal win for pineapple.

    When it comes to minerals, pineapple has more calcium, copper, manganese, and zinc, while passion fruit has more iron, manganese, phosphorus, potassium, and selenium. Superficially, this would be a 5:5 tie, but looking at the numbers, passion fruit’s margins of difference are much greater, which means it gives the better overall mineral coverage, and thus wins the category.

    Looking at polyphenols, pineapple wins this category with its variety of lignans, while passion fruit has just secoisolariciresinol, of which pineapple has more anyway. Plus, not a polyphenol but doing much of the same job of same, pineapple has bromelain, which is unique to it. So pineapple wins on the phytochemicals reckoning.

    Adding up the sections and weighting them for importance (e.g. what a difference it makes to health) and statistical relevance (e.g. greater or smaller margins of difference) makes for a nominal passion fruit win, but like we say, both of these fruits are great, so enjoy both!

    Want to learn more?

    You might like to read:

    Bromelain vs Inflammation & Much More

    Take care!

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