
Nonverbal Epiphany – by Dr. Stephen Furlich
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 subtitle of this book, “Steps To Improve Your Nonverbal Communication” suggests that this is principally an instructional book—it’s not. Rather, it’s mostly informational, and it is left to the reader to interpret what to do with that information.
But, what a lot of information!
And well-sourced, too: this book has scientific paper citations at a rate of one or two per page, with many diagrams and infographics too. It is, in effect, a treasure trove of physiological, psychological, and sociological data when it comes to nonverbal communication and the various factors that influence it.
So, what can you hope to gain from this book? A lot of sorting out of science vs suppositions, mostly.
From digit ratios to crossed arms, from eye-contact to attire, do things really mean what we’ve been told they mean?
And if they don’t, will people perceive them that way anyway, or will textbook rules go out the window in a real conversation? How about in real nonverbal interactions?
(What’s a nonverbal interaction? It’s the behavior exhibited between strangers in the street, it’s the impression given and received by your profile picture, things like that).
Bottom line is that this book is data, data, and more data. If ever you wanted to sort the psychology from the pseudoscience, this is the book for you.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Spelt vs Bulgur – 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 spelt to bulgur, we picked the spelt.
Why?
An argument could be made for bulgur, but we say spelt comes out on top. Speaking of “sorting the wheat from the chaff”, be aware: spelt is a hulled wheat product and bulgur is a cracked wheat product.
Looking at macros first, it’s not surprising therefore that spelt has proportionally more carbs and bulgur has proportionally more fiber, resulting in a slightly lower glycemic index. That said, for the exact same reason, spelt is proportionally higher in protein. Still, fiber is usually the most health-relevant aspect in the macros category, so we’re going to call this a moderate win for bulgur.
When it comes to micronutrients, however, spelt is doing a lot better:
In the category of vitamins, spelt is higher in vitamins A, B1, B2, B3, and E (with the difference in E being 26x more!), while bulgur is higher only in vitamin B9 (and that, only slightly). A clear win for spelt here.
Nor are the mineral contents less polarized; spelt has more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while bulgur is not higher in any minerals. Another easy win for spelt.
Adding these up makes a win for spelt, but again we’d urge to not underestimate the importance of fiber. Enjoy both in moderation, unless you are avoiding wheat/gluten in which case don’t, and for almost everyone, mixed whole grains are always going to be best.
Want to learn more?
You might like to read:
- Grains: Bread Of Life, Or Cereal Killer?
- Gluten: What’s The Truth?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
Take care!
Share This Post
-
52 Small Changes – by Brett Blumenthal
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 see a lot of books that exhort us to get a six-pack in a month, change our life in 7 days, learn Japanese in 24 hours. The reality is, things take time!
Brett Blumenthal is more realistic while being just as motivational:
The idea is simple… Make one small change per week for 52 weeks, and at the end of the year, you’ll be healthier and happier.
At 10almonds, we’re big fans of small changes that add up (or rather: compound!) to make big differences, so this one’s absolutely our style!
Best of all, she offers us not just “do this” advice, but also “and here’s the information and resources you’ll need to make this change work the best it can for you”
The advices range in topic from nutrition to exercise to sleep to mental wellness to interpersonal stuff and more. The biggest focus is on personal health, though, with small changes to exercise and nutrition making up the lion’s share of the changes.
Bottom line: this is a book you’ll want to grab once a week. Consider setting a reminder on your phone to check in with it each Sunday, for example!
Take the first step and order “52 Small Changes” from Amazon today!
Share This Post
-
What are nootropics and do they really boost your brain?
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.
Humans have long been searching for a “magic elixir” to make us smarter, and improve our focus and memory. This includes traditional Chinese medicine used thousands of years ago to improve cognitive function.
Now we have nootropics, also known as smart drugs, brain boosters or cognitive enhancers.
You can buy these gummies, chewing gums, pills and skin patches online, or from supermarkets, pharmacies or petrol stations. You don’t need a prescription or to consult a health professional.
But do nootropics actually boost your brain? Here’s what the science says.
LuckyStep/Shutterstock What are nootropics and how do they work?
Romanian psychologist and chemist Cornelius E. Giurgea coined the term nootropics in the early 1970s to describe compounds that may boost memory and learning. The term comes from the Greek words nӧos (thinking) and tropein (guide).
Nootropics may work in the brain by improving transmission of signals between nerve cells, maintaining the health of nerve cells, and helping in energy production. Some nootropics have antioxidant properties and may reduce damage to nerve cells in the brain caused by the accumulation of free radicals.
But how safe and effective are they? Let’s look at four of the most widely used nootropics.
1. Caffeine
You might be surprised to know caffeine is a nootropic. No wonder so many of us start our day with a coffee. It stimulates our nervous system.
Caffeine is rapidly absorbed into the blood and distributed in nearly all human tissues. This includes the brain where it increases our alertness, reaction time and mood, and we feel as if we have more energy.
For caffeine to have these effects, you need to consume 32-300 milligrams in a single dose. That’s equivalent to around two espressos (for the 300mg dose). So, why the wide range? Genetic variations in a particular gene (the CYP1A2 gene) can affect how fast you metabolise caffeine. So this can explain why some people need more caffeine than others to recognise any neurostimulant effect.
Unfortunately too much caffeine can lead to anxiety-like symptoms and panic attacks, sleep disturbances, hallucinations, gut disturbances and heart problems.
So it’s recommended adults drink no more than 400mg caffeine a day, the equivalent of up to three espressos.
Caffeine can make you feel alert and can boost your mood. That makes it a nootropic. LHshooter/Shutterstock 2. L-theanine
L-theanine comes as a supplement, chewing gum or in a beverage. It’s also the most common amino acid in green tea.
Consuming L-theanine as a supplement may increase production of alpha waves in the brain. These are associated with increased alertness and perception of calmness.
However, it’s effect on cognitive functioning is still unclear. Various studies including those comparing a single dose with a daily dose for several weeks, and in different populations, show different outcomes.
But taking L-theanine with caffeine as a supplement improved cognitive performance and alertness in one study. Young adults who consumed L-theanine (97mg) plus caffeine (40mg) could more accurately switch between tasks after a single dose, and said they were more alert.
Another study of people who took L-theanine with caffeine at similar doses to the study above found improvements in several cognitive outcomes, including being less susceptible to distraction.
Although pure L-theanine is well tolerated, there are still relatively few human trials to show it works or is safe over a prolonged period of time. Larger and longer studies examining the optimal dose are also needed.
The amino acid L-theanine is also in green tea. grafvision/Shutterstock 3. Ashwaghanda
Ashwaghanda is a plant extract commonly used in Indian Ayurvedic medicine for improving memory and cognitive function.
In one study, 225-400mg daily for 30 days improved cognitive performance in healthy males. There were significant improvements in cognitive flexibility (the ability to switch tasks), visual memory (recalling an image), reaction time (response to a stimulus) and executive functioning (recognising rules and categories, and managing rapid decision making).
There are similar effects in older adults with mild cognitive impairment.
But we should be cautious about results from studies using Ashwaghanda supplements; the studies are relatively small and only treated participants for a short time.
Ashwaghanda is a plant extract commonly used in Ayurvedic medicine. Agnieszka Kwiecień, Nova/Wikimedia, CC BY-SA 4. Creatine
Creatine is an organic compound involved in how the body generates energy and is used as a sports supplement. But it also has cognitive effects.
In a review of available evidence, healthy adults aged 66-76 who took creatine supplements had improved short-term memory.
Long-term supplementation may also have benefits. In another study, people with fatigue after COVID took 4g a day of creatine for six months and reported they were better able to concentrate, and were less fatigued. Creatine may reduce brain inflammation and oxidative stress, to improve cognitive performance and reduce fatigue.
Side effects of creatine supplements in studies are rarely reported. But they include weight gain, gastrointestinal upset and changes in the liver and kidneys.
Where to now?
There is good evidence for brain boosting effects of caffeine and creatine. But the jury is still out on the efficacy, optimal dose and safety of most other nootropics.
So until we have more evidence, consult your health professional before taking a nootropic.
But drinking your daily coffee isn’t likely to do much harm. Thank goodness, because for some of us, it is a magic elixir.
Nenad Naumovski, Professor in Food Science and Human Nutrition, University of Canberra; Amanda Bulman, PhD candidate studying the effects of nutrients on sleep, University of Canberra, and Andrew McKune, Professor, Exercise Science, University of Canberra
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
Related Posts
-
Chili Chestnut, Sweet Apricot, & Whipped Feta Toasts
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 is a delightful breakfast or light lunch option, full of gut-healthy ingredients and a fair list of healthy polyphenols too.
You will need
- ½ baguette, sliced into ½” slices; if making your own, feel free to use our Delicious Quinoa Avocado Bread recipe. If buying shop-bought, a sourdough baguette will likely be the healthiest option, and tasty too.
- 4 oz feta cheese; if you are vegan, a plant-based version will work in culinary terms, but will have a different (less gut-healthy) nutritional profile, as plant-based cheeses generally use a lot of coconut oil and potato starch, and are not actually fermented.
- 1 tbsp yogurt; your preference what kind; live-cultured with minimal additives is of course best—and this time, plant-based is also just as good, healthwise, since they are fermented and contain more or less the same beneficial bacteria, and have a good macro profile too.
- 4 oz precooked chestnuts, finely chopped
- 6 dried apricots, finely chopped
- ¼ bulb garlic, grated
- 2 tsp harissa paste
- 1 tsp black pepper, coarse ground
- ¼ tsp MSG or ½ tsp low-sodium salt
- Extra virgin olive oil, for frying
- Optional garnish: finely chopped chives
Method
(we suggest you read everything at least once before doing anything)
1) Combine the feta and yogurt in a small, high-speed blender and process into a smooth purée. If it isn’t working, add 1 tbsp kettle-hot water and try again.
2) Heat the oil in a skillet over a medium heat; add the garlic and when it starts to turn golden, add the chestnuts and harissa, as well as the black pepper and MSG/salt. Stir for about 2 minutes, and then stir in the apricots and take it off the heat.
3) Toast the baguette slices under the grill. If you’re feeling bold about the multitasking, you can start this while still doing the previous step, for optimal timing. If not, simply doing it in the order presented is fine.
4) Assemble: spread the whipped feta over the toast; add the apricot-chestnut mixture, followed by the finely chopped chives if using, and serve immediately:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Making Friends With Your Gut (You Can Thank Us Later)
- Apricots vs Peaches – Which is Healthier?
- Why You Should Diversify Your Nuts!
- Capsaicin For Weight Loss And Against Inflammation
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Sea Salt vs MSG – Which is Healthier?
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Bad Back? For Most People, The Problem Is Just These Weak Muscles
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.
Dr. Jenny Ochoa explains how to fix it:
Make these weak points stronger
For most people, extra loading of the lower back occurs only during daily chores—washing dishes, gardening, carrying groceries and so forth—without having trained its endurance. When those muscles get fatigued, your back becomes sore, tight, and vulnerable.
However, avoiding movement causes more problems than it solves, and in fact, the lower back (in most cases) needs strengthening, not protection.
Here are 5 ways to do it:
- Jefferson curl: stand tall, tuck your chin, and roll down vertebra by vertebra. Let your head, your thoracic spine, and then finally your lower back fold. Stop before your knees bend, allow your hamstrings to lengthen, then reverse the sequence slowly to rise (with equally good form!). If you like, you can also trace down one leg to load your lateral lower back and return segmentally, then do the other side.
- Seated forward bend: sit with your legs wide, hold onto a cable (if using a cable machine, or a yoga belt works fine too), and let the cable pull your torso forwards to stretch your hamstrings and your lower back. Engage your lower back to pull yourself upright and roll your shoulders backwards. Allow hamstring tension if it appears, and use it to improve the mobility of your pelvis and your lower back.
- Suitcase carry: hold a weight slightly away from your body, brace your core, and walk forwards and backwards to challenge your lateral lower back muscles. Keep the weight controlled, and let the opposite side of your back stabilize as you move.
- Oblique sling pull: set a cable at belly-button height, hinge like a single-leg Romanian dead lift, and keep your hips square against the cable’s rotational pull. Reach as far as is comfortable, then pull as you engage your glutes and hamstrings. Once you’re good at this, turn the movement into a lunge-based version, for extra benefits.
- Superman on a stability ball: with a small stability ball under your torso, rest near your elbows, squeeze your glutes first, and then lift through your lower back. Avoid hinging or hyperextending, and rise only as high as you can go while still maintaining glute engagement.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
3 Exercises To Recover Safely From Back Pain ← for anyone who was thinking, for the exercises discussed today, “hahahahaha no, that would hospitalize me”, then these super-gentle, super-cautious, very helpful exercises are for you. They’re less about building from moderate weakness, and more about rehab from serious problems.
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Some patients wait 6 years to see a public hospital specialist. Here’s how to fix this
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.
ABC analysis shows some patients wait six years or more for outpatient medical appointments in Australia’s public hospital system.
According to the ABC, the delays are longest in parts of South Australia, where some patients waited more than six years to see a neurologist and 5.5 years to see ear, nose and throat (ENT) specialists and gastroenterologists.
In parts of Tasmania, waits for ENT specialists, neurologists and urologists were almost five years. Some families needing their child assessed for allergies waited more than five years.
Some patients find their condition deteriorates as they wait. Others live with chronic pain. All live with uncertainty. In our past interviews patients described “becoming more anxious”, and feeling “forgotten” and “alone […] like no one cares”.
Health Minister Mark Butler says the government is working to bolster the medical workforce. But while training more specialist doctors is an important part of a long-term plan, it’s not the only thing needed to reduce outpatient wait times.
Our research spanning more than a decade shows there are ways to reduce waiting lists that can be implemented now.
SDI Productions/Getty Images What’s going wrong?
When a patient needs to see a specialist but doesn’t require hospitalisation, a GP or emergency department can refer them to a public outpatient clinic. In a public outpatient clinic, they can see a specialist or allied health provider – or receive a test or treatment – for free.
Some patients may go on to have elective surgery, but they must first wait for an outpatient appointment.
There are around 41 million public hospital outpatient visits each year. But data isn’t routinely collected on how long patients wait for outpatient appointments, so it’s often referred to as the “hidden waiting list”.
Outpatient services typically manage their demand using a triaged waiting list. Referrals are received, given a triage category based on urgency and placed on a waiting list, to be contacted when a place eventually becomes available.
There are several problems with this approach.
First, it’s difficult to come up with systems to make fair decisions about who should be seen first, which can turn access into a lottery.
Second, triage systems weigh up the needs of patients as they arrive but don’t reassess the priority of those already in the system.
Third, managing long waiting lists diverts resources from patient care, but poorly maintained lists create inefficiencies and are demoralising for health providers, contributing to burnout.
Finally, the unlucky patients at the lowest triage level are constantly overtaken by those entering at higher priority.
First, clean up the list
Our research shows investing in short-term, targeted strategies can reduce outpatient backlogs.
We tackled a waiting list of 600 patients in a neurology outpatient clinic. We found the list was full of errors, patients who no longer wanted or needed the service, and patients who had previously been offered appointments but never attended.
In the end, only 11% of patients still required an appointment.
Then consider supply and demand
These strategies work in the short term but waiting lists will soon grow back if underlying imbalances between supply and demand are not addressed.
We created a new approach to address this issue. It starts with an analysis of supply and demand, followed by protecting sufficient capacity in clinic schedules to see all new patients at the rate they arrive.
These changes are coupled with short-term, targeted strategies to reduce existing waiting lists, enabling services to “catch up” while underlying service changes allow them to “keep up”.
On referral, all patients get rapid access to a first appointment but are then triaged for ongoing care according to need – anything from a brief assessment and advice to intensive ongoing treatment.
Using more of each health workers’ skills
Thinking creatively about models of care can then help to maximise the value of specialised clinicians. Empowering allied health professionals or nurses to see less straightforward cases or conduct preparatory assessments can free up specialists’ time to provide complex assessment and treatment.
Some care can be delivered by different types of health-care providers without compromising quality.
Physiotherapists, for example, have been shown to be very effective at assessing some patients waiting for hip and knee joint replacements and identifying those who might benefit from exercise-based treatment, allowing orthopaedic surgeons to focus on those who require surgery.
Investing in clerical staff can ensure patients have the information they need to get to their appointments at the right time, with the right test results in hand.
Testing this approach
In a trial involving more than 3,000 patients, we tested the model across eight allied health and community services in Victoria. These services provide care from professionals such as physiotherapists and occupational therapists, as well as team-based services such as memory clinics, in the community.
Each participating service received a small grant to support targeted strategies to address the existing backlog, such as waiting lists audits, but no ongoing additional funding. Changes were made by reorganising existing resources, not adding new ones.
This multi-pronged approach reduced waiting time by 34% with minimal extra resources. Median waiting times reduced from 42 to 24 days, with bigger reductions for the longest waiters. This model is now being widely used in Victorian Community Health Services.
We are now testing this way of managing demand in a group of outpatient medical specialist clinics with waiting lists of 13,000 patients to see if it can work at the scale required in specialist clinics at public hospitals.
It’s still early days but initial signs are promising, suggesting that waiting lists can be reduced by better understanding supply and demand, cleaning up long waiting lists, and using more of each health-care workers’ skills.
Nicholas Taylor (Professor of Allied Health at La Trobe University and Eastern Health) and Annie Lewis (Post-Doctoral Researcher at La Trobe University and Eastern Health) co-authored the research on which this article is based.
Katherine Harding, Professor of Allied Health and Implementation Science, La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:













