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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Your Health Audit, From Head To Toe
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Health Audit Time
Here at 10almonds, we often cover quite specific things, ranging from “the effect of sodium on organs other than your heart” to “make this one small change to save your knees while driving”.
But, we’re each a whole person, and we need to take care of the whole organism that makes up the wonderful being that we each are. If we let one part of it drop in health too much, the others will soon follow suit because of the knock-on effects.
So, let’s do a quick self-check-up, and see what can be done for each! How’s your…
Mental Health
We’re doing this audit head-to-to, so let’s start it here, because mental health is also just health, and it’s difficult to tackle the others without having this one at least under control!
Are you experiencing chronic stress? Anxiety? Depression? Joy?
If you answered “no” to “joy” but also “no” to “depression”, you might want to rethink your answer to “depression”, by the way. Life should be a joyous thing!
Some resources to address your mental health:
Brain Health
Your brain is a big, powerful organ. It uses more of your daily energy (in the physiological sense of the word, we’re talking calories and mitochondria and ATP) than any other organ, by far.
And when it comes to organ failure, if your brain fails, then having the best joints in the world won’t help you, for example.
Some resources to address your brain health:
- Brain Food? The Eyes Have It
- How To Reduce Your Alzheimer’s Risk
- The 6 Dimensions Of Sleep (And Why They Matter)
Heart Health
Everything depends on your heart, head to toe. Tirelessly pumping blood with oxygen, nutrients, and agents of your immune system all around your body, all day every day for your entire life.
What’s your resting heart rate like? How about your blood pressure? And while we’re on the topic of blood… how’s your blood sugar health?
These are all important things to a) know about and b) keep on top of!
Some resources to address your heart health:
- 1-Minute Heart Health Check-Up Tips
- A Five-Point Plan For Heart Health
- High Blood Pressure? Try These!
Gut Health
By cell count, we’re about 10% human and 90% bacteria. By gene count, also. Pretty important, therefore, that we look after our trillions of tiny friends that keep our organism working.
Most people in N. America, for example, get vastly under the recommended daily amount of fiber, and that’s just the most basic courtesy we could do for these bugs that keep us alive (they need that fiber to live, and their process of consuming it is beneficial to us in a stack of ways).
Some resources to address your gut health:
- Making Friends With Your Gut (You Can Thank Us Later)
- The Surprising Link Between Gut Health And Serotonin
- The Vagus Nerve: The Brain-Gut Highway!
Hormonal Health
Hormones are weird and wonderful and affect so much more than the obvious sex-related functions (but yes, those too). A lot of people don’t realize it, but having our hormones in good order or not can make the difference between abject misery and a happy, fulfilling life.
Some resources to address your hormonal health:
- What Does “Balance Your Hormones” Even Mean?
- Healthy Hormones And How To Hack Them
- Too Much Or Too Little Testosterone?
Bone/Joint Health
Fear nothing! For you are a ghost operating a skeleton clad in flesh. But also, you know, look after that skeleton; you only get one! Being animals, we’re all about movement, and being humans, we’ve ended up with some lifestyle situations that aren’t great for that mobility. We sit too much; we walk too little; we cramp ourselves into weird positions (driving, anyone?), and we forget the range of motion we’re supposed to have. But let’s remember…
Some resources to address your bone/joint health:
- Collagen’s benefits are more than skin deep
- Cool As A Cucumber (Move Over, Glucosamine + Chondroitin)
- 5 Best Bodyweight Exercises For Incredible Mobility
Lastly…
While it’s good to do a little self-audit like this every now and again, it’s even better to get a professional check-up!
As engineers say: if you don’t schedule time for maintenance, your equipment will schedule it for you.
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Blue Cheese vs Brunost – Which is Healthier?
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Our Verdict
When comparing blue cheese to brunost, we picked the brunost.
Why?
First, for the unfamiliar, as brunost isn’t necessarily as popular as blue cheese in N. America where most of our readers are:
Brunost, literally “brown cheese” is a traditional Norwegian affair made from aggressively boiling milk, cream, and whey in an iron cauldron. Whereas the blue in blue cheese comes from mold, the brown in brown cheese comes from caramelizing the milk sugars in the cauldron. When we say “cauldron”, yes, there is nowadays mass-produced brunost that is no longer made in something that could be mistaken for a witch’s brew, but the use of cast iron is actually important to the process, and has been the subject of regulatory controversy in Norway; first the cast iron was abandoned, then because that changed the cheese they fortified the product with added iron supplementation, then that was banned, then they reversed it because it affected iron levels in the general population. Nowadays, it is usually made with iron, one way or another.
Ok, so let’s see how they stack up against each other:
In terms of macronutrients, the two cheeses are comparable in fat, but brunost has more carbs—because whereas bacteria (and to a lesser extent, the mold) ate nearly all the carbs in the blue cheese, the caramelization of the milk sugars in brunost meant the result stayed higher in carbs. Both are considered “low GI” foods, but this category is still at least a moderate win for blue cheese.
When it comes to vitamins, brunost is higher in vitamins A, B1, B2, B3, B5, B6, and B12, while blue cheese is higher in vitamin B9. In other words, a clear and easy win for brunost.
In the category of minerals, brunost has more copper, iron, magnesium, manganese, phosphorus, and potassium. Meanwhile, blue cheese contains more zinc, although we can also mention that blue cheese has about 2x the sodium, which is generally not considered a benefit. The two cheeses are about equal in calcium and selenium. Adding these up makes for another clear and easy win for brunost.
In short, unless you are strongly avoiding [even low-GI foods’] carbs for some reason, brunost wins the day by virtue of its overwhelmingly better vitamin and mineral content.
Still, like most fermented dairy products, both cheeses can be enjoyed in moderation as part of a healthy diet (assuming you don’t have an allergy/intolerance).
Want to learn more?
You might like to read:
Take care!
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How Emotions Are Made – by Dr. Lisa Feldman Barrett
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We’ve previously reviewed Dr. Barrett’s (also good) book Seven And A Half Lessons About The Brain, and this one is very different, and of more practical use:
The main thrust of the book is: the bioessentialist model of emotions is flawed; there is also no Platonic perfect form of any given emotion, and in fact emotions are constructed by the brain as a learned adaptive response.
She argues this from the dual vectors of on the one hand hard sciences of affective neuroscience and clinical psychology, and on the other hand sociology and anthropology.
In the category of criticism: Dr. Barrett, a very well-known and well-respected cognitive neuroscientist, is not an expert on sociology and anthropology, and some of her claims there are verifiably false.
However, most of the book is given over the psychophysiology, which is entirely her thing, and she explains it clearly and simply while backing everything up with mountains of data.
The usefulness of this book is chiefly: if we understand that emotions are not innate and are instead constructed adaptive (and sometimes maladaptive) neurological responses to stimuli and associations, we can set about rewiring things a little in accord with what’s actually more beneficial to us. The book also outlines how.
Bottom line: if you’d like to be able to not merely manage emotions as they are, but also prune and/or grow them from the stem up, then this book provides a robustly scientific approach for doing that.
Click here to check out How Emotions Are Made, and get more discerning about yours!
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Loaded Mocha Chocolate Parfait
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Packed with nutrients, including a healthy dose of protein and fiber, these parfait pots can be a healthy dessert, snack, or even breakfast!
You will need (for 4 servings)
For the mocha cream:
- ½ cup almond milk
- ½ cup raw cashews
- ⅓ cup espresso
- 2 tbsp maple syrup
- 1 tsp vanilla extract
For the chocolate sauce:
- 4 tbsp coconut oil, melted
- 2 tbsp unsweetened cocoa powder
- 1 tbsp maple syrup
- 1 tsp vanilla extract
For the other layers:
- 1 banana, sliced
- 1 cup granola, no added sugar
Garnish (optional): 3 coffee beans per serving
Note about the maple syrup: since its viscosity is similar to the overall viscosity of the mocha cream and chocolate sauce, you can adjust this per your tastes, without affecting the composition of the dish much besides sweetness (and sugar content). If you don’t like sweetness, the maple syrup be reduced or even omitted entirely (your writer here is known for her enjoyment of very strong bitter flavors and rarely wants anything sweeter than a banana); if you prefer more sweetness than the recipe called for, that’s your choice too.
Method
(we suggest you read everything at least once before doing anything)
1) Blend all the mocha cream ingredients. If you have time, doing this in advance and keeping it in the fridge for a few hours (or even up to a week) will make the flavor richer. But if you don’t have time, that’s fine too.
2) Stir all the chocolate sauce ingredients together in a small bowl, and set it aside. This one should definitely not be refrigerated, or else the coconut oil will solidify and separate itself.
3) Gently swirl the the mocha cream and chocolate sauce together. You want a marble effect, not a full mixing. Omit this step if you want clearer layers.
4) Assemble in dessert glasses, alternating layers of banana, mocha chocolate marble mixture (or the two parts, if you didn’t swirl them together), and granola.
5) Add the coffee-bean garnish, if using, and serve!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Enjoy Bitter Foods For Your Heart & Brain
- The Bitter Truth About Coffee (Or Is It?)
- Which Sugars Are Healthier, And Which Are Just The Same?
- Cashew Nuts vs Coconut – Which is Healthier?
Take care!
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Pink Himalayan Salt: Health Facts
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It’s Q&A Day at 10almonds!
Q: Great article about the health risks of salt to organs other than the heart! Is pink Himalayan sea salt, the pink kind, healthier?
Thank you! And, no, sorry. Any salt that is sodium chloride has the exact same effect because it’s chemically the same substance, even if impurities (however pretty) make it look different.
If you want a lower-sodium salt, we recommend the kind that says “low sodium” or “reduced sodium” or similar. Check the ingredients, it’ll probably be sodium chloride cut with potassium chloride. Potassium chloride is not only not a source of sodium, but also, it’s a source of potassium, which (unlike sodium) most of us could stand to get a little more of.
For your convenience: here’s an example on Amazon!
Bonus: you can get a reduced sodium version of pink Himalayan salt too!
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Inverse Vaccines for Autoimmune Diseases
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Inverse Vaccines for Autoimmune Diseases
This is Dr. Jeffrey Hubbell. He’s a molecular engineer, with a focus on immunotherapy, immune response, autoimmune diseases, and growth factor variants.
He’s held 88 patents, and was the recipient of the Society for Biomaterials’ Founders Award for his “long-term, landmark contributions to the discipline of biomaterials”, amongst other awards and honours that would make our article too long if we included them all.
And, his latest research has been about developing…
Inverse Vaccines
You may be thinking: “you mean diseases; he’s engineering diseases?”
And no, it’s not that. Here’s how it works:
Normally in the case of vaccine, it’s something to tell the body “hey, if you see something that looks like this, you should kill it on sight” and the body goes “ok, preparing countermeasures according to these specifications; thanks for the heads-up”
In the case of an inverse vaccine, it’s the inverse. It’s something to tell the body “hey, this thing you seem to think is a threat, it’s actually not, and you should leave it alone”.
Why this matters for people with autoimmune diseases
Normally, autoimmune diseases are treated in one or more of the following ways:
- Dampen the entire immune system (bad for immunity against actual diseases, obviously, and is part of why many immunocompromised people have suffered and died disproportionately from COVID, for example)
- Give up and find a workaround (a good example of this is Type 1 Diabetes, and just giving up on the pancreas not being constantly at war with itself, and living on exogenous insulin instead)
Neither of those are great.
What inverse vaccines do is offer a way to flag the attacked-in-error items as acceptable things to have in the body. Those might be things that are in our body by default, as in the case of many autoimmune diseases, or they may even be external items that should be allowed but aren’t, as in the case of gluten, in the context of Celiac disease.
The latest research is not yet accessible for free, alas, but you can read the abstract here:
Or if you prefer a more accessible pop-science approach, here’s a great explanatory article:
“Inverse vaccine” shows potential to treat multiple sclerosis and other autoimmune diseases
Where can we get such inverse vaccines?
❝There are no clinically approved inverse vaccines yet, but we’re incredibly excited about moving this technology forward❞
~ Dr. Jeffrey Hubbell
But! Lest you be disappointed, you can get in line already, in the case of the Celiac disease inverse vaccine, if you’d like to be part of their clinical trial:
Click here to see if you are eligible to be part of their clinical trial
If you’re not up for that, or if your autoimmune disease is something else (most of the rest of their research is presently focusing on Multiple Sclerosis and Type 1 Diabetes), then:
- The phase 1 MS trial is currently active, estimated completion in summer 2024.
- They are in the process of submitting an investigational new drug (IND) application for Type 1 Diabetes
- This is the first step to starting clinical safety and efficacy trials
…so, watch this space!
Don’t Forget…
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