Get The Right Help For Your Pain

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How Much Does It Hurt?

Sometimes, a medical professional will ask us to “rate your pain on a scale of 1–10”.

It can be tempting to avoid rating one’s pain too highly, because if we say “10” then where can we go from there? There is always a way to make pain worse, after all.

But that kind of thinking, however logical, is folly—from a practical point of view. Instead of risking having to give an 11 later, you have now understated your level-10 pain as a “7” and the doctor thinks “ok, I’ll give Tylenol instead of morphine”.

A more useful scale

First, know this:

Zero is not “this is the lowest level of pain I get to”.

Zero is “no pain”.

As for the rest…

  1. My pain is hardly noticeable.
  2. I have a low level of pain; I am aware of my pain only when I pay attention to it.
  3. My pain bothers me, but I can ignore it most of the time.
  4. I am constantly aware of my pain, but can continue most activities.
  5. I think about my pain most of the time; I cannot do some of the activities I need to do each day because of the pain.
  6. I think about my pain all of the time; I give up many activities because of my pain.
  7. I am in pain all of the time; It keeps me from doing most activities.
  8. My pain is so severe that it is difficult to think of anything else. Talking and listening are difficult.
  9. My pain is all that I can think about; I can barely move or talk because of my pain.
  10. I am in bed and I can’t move due to my pain; I need someone to take me to the emergency room because of my pain.

10almonds tip: are you reading this on your phone? Screenshot the above, and keep it for when you need it!

One extra thing to bear in mind…

Medical staff will be more likely to believe a pain is being overstated, on a like-for-like basis, if you are a woman, or not white, or both.

There are some efforts to compensate for this:

A new government inquiry will examine women’s pain and treatment. How and why is it different?

Some other resources of ours:

Take care!

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  • Elon Musk says ketamine can get you out of a ‘negative frame of mind’. What does the research say?

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    X owner Elon Musk recently described using small amounts of ketamine “once every other week” to manage the “chemical tides” that cause his depression. He says it’s helpful to get out of a “negative frame of mind”.

    This has caused a range of reactions in the media, including on X (formerly Twitter), from strong support for Musk’s choice of treatment, to allegations he has a drug problem.

    But what exactly is ketamine? And what is its role in the treatment of depression?

    It was first used as an anaesthetic

    Ketamine is a dissociative anaesthetic used in surgery and to relieve pain.

    At certain doses, people are awake but are disconnected from their bodies. This makes it useful for paramedics, for example, who can continue to talk to injured patients while the drug blocks pain but without affecting the person’s breathing or blood flow.

    Ketamine is also used to sedate animals in veterinary practice.

    Ketamine is a mixture of two molecules, usually referred to a S-Ketamine and R-Ketamine.

    S-Ketamine, or esketamine, is stronger than R-Ketamine and was approved in 2019 in the United States under the drug name Spravato for serious and long-term depression that has not responded to at least two other types of treatments.

    Ketamine is thought to change chemicals in the brain that affect mood.
    While the exact way ketamine works on the brain is not known, scientists think it changes the amount of the neurotransmitter glutamate and therefore changes symptoms of depression.

    How was it developed?

    Ketamine was first synthesised by chemists at the Parke Davis pharmaceutical company in Michigan in the United States as an anaesthetic. It was tested on a group of prisoners at Jackson Prison in Michigan in 1964 and found to be fast acting with few side effects.

    The US Food and Drug Administration approved ketamine as a general anaesthetic in 1970. It is now on the World Health Organization’s core list of essential medicines for health systems worldwide as an anaesthetic drug.

    In 1994, following patient reports of improved depression symptoms after surgery where ketamine was used as the anaesthetic, researchers began studying the effects of low doses of ketamine on depression.

    Depressed woman looks down
    Researchers have been investigating ketamine for depression for 30 years.
    SB Arts Media/Shutterstock

    The first clinical trial results were published in 2000. In the trial, seven people were given either intravenous ketamine or a salt solution over two days. Like the earlier case studies, ketamine was found to reduce symptoms of depression quickly, often within hours and the effects lasted up to seven days.

    Over the past 20 years, researchers have studied the effects of ketamine on treatment resistant depression, bipolar disorder, post-traumatic sress disorder obsessive-compulsive disorder, eating disorders and for reducing substance use, with generally positive results.

    One study in a community clinic providing ketamine intravenous therapy for depression and anxiety found the majority of patients reported improved depression symptoms eight weeks after starting regular treatment.

    While this might sound like a lot of research, it’s not. A recent review of randomised controlled trials conducted up to April 2023 looking at the effects of ketamine for treating depression found only 49 studies involving a total of 3,299 patients worldwide. In comparison, in 2021 alone, there were 1,489 studies being conducted on cancer drugs.

    Is ketamine prescribed in Australia?

    Even though the research results on ketamine’s effectiveness are encouraging, scientists still don’t really know how it works. That’s why it’s not readily available from GPs in Australia as a standard depression treatment. Instead, ketamine is mostly used in specialised clinics and research centres.

    However, the clinical use of ketamine is increasing. Spravato nasal spray was approved by the Australian Therapuetic Goods Administration (TGA) in 2021. It must be administered under the direct supervision of a health-care professional, usually a psychiatrist.

    Spravato dosage and frequency varies for each person. People usually start with three to six doses over several weeks to see how it works, moving to fortnightly treatment as a maintenance dose. The nasal spray costs between A$600 and $900 per dose, which will significantly limit many people’s access to the drug.

    Ketamine can be prescribed “off-label” by GPs in Australia who can prescribe schedule 8 drugs. This means it is up to the GP to assess the person and their medication needs. But experts in the drug recommend caution because of the lack of research into negative side-effects and longer-term effects.

    What about its illicit use?

    Concern about use and misuse of ketamine is heightened by highly publicised deaths connected to the drug.

    Ketamine has been used as a recreational drug since the 1970s. People report it makes them feel euphoric, trance-like, floating and dreamy. However, the amounts used recreationally are typically higher than those used to treat depression.

    Information about deaths due to ketamine is limited. Those that are reported are due to accidents or ketamine combined with other drugs. No deaths have been reported in treatment settings.

    Reducing stigma

    Depression is the third leading cause of disability worldwide and effective treatments are needed.

    Seeking medical advice about treatment for depression is wiser than taking Musk’s advice on which drugs to use.

    However, Musk’s public discussion of his mental health challenges and experiences of treatment has the potential to reduce stigma around depression and help-seeking for mental health conditions.

    Clarification: this article previously referred to a systematic review looking at oral ketamine to treat depression. The article has been updated to instead cite a review that encompasses other routes of administration as well, such as intravenous and intranasal ketamine.The Conversation

    Julaine Allan, Associate Professor, Mental Health and Addiction, Rural Health Research Institute, Charles Sturt University

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

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  • Take This Two-Minute Executive Dysfunction Test

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    Roll For Initiative

    Some of us struggle with executive dysfunction a lot; others, a little.

    What Is Executive Dysfunction?

    Executive function is a broad group of mental skills that enable people to complete tasks and interact with others.

    • Executive dysfunction can impair a person’s ability to organize and manage behavior

    • Executive dysfunction is not a specific stand-alone diagnosis or condition.

    • Instead, conditions such as depression and ADHD (amongst others) can affect a person’s executive function.

    Medical News Today

    Take This Two-Minute Executive Dysfunction Test

    How did you score? (8/16 here!)

    Did you do it? (it honestly is really two minutes and is quite informative)

    If not, here’s your cue to go back up and do it

    For almost all of us, we sometimes find ourselves torn between several competing tasks, and end up doing… none of them.

    For such times, compile yourself a “productivity buffet”, print it, and pin it above your desk or similar space.

    What’s a productivity buffet?

    It’s a numbered list of 6, 8, 10, 12 or 20 common tasks that pretty much always need doing (to at least some extent!). Doesn’t matter how important they are, just that they are frequently recurring tasks. For example:

    1. Tidy desk (including that drawer!)
    2. Reply to emails/messages
    3. Drink water
    4. Collect stray one-off to-dos into a list
    5. Stretch (or at least correct your posture!)
    6. Extend that Duolingo streak
    7. Read one chapter of a book
    8. Etc

    Why 6, 8, 10, 12, or 20?

    Because those are common denominations of polyhedral dice that are very cheap to buy!

    Keep the relevant die to hand (perhaps in your pocket or on your desk), and when you know you should be doing something but can’t decide what exactly, roll the die and do the item corresponding to the number you roll.

    And if you find yourself thinking “damn, I got 12, I wanted 7!” then go ahead and do item 7—the dice aren’t the boss of you, they’re just there to break the ice between you and your to-do list!

    The Housekeeper In Your Pocket?

    If you found the tidying tips (up top) helpful, but don’t like cleaning schedules because you just can’t stick to them, this one’s for you.

    It’s easy to slip into just doing the same few easy tasks while neglecting others for far too long.

    The answer? Outsource!

    Not “get a cleaner” (though if you want to and can, great, go for it, this one won’t be for you after all), but rather, try this nifty little app that helps you keep on top of daily cleaning—which we all know is better than binge-cleaning every few months.

    Sweepy keeps track of:

    • What jobs there are that might need doing in each room (or type of room) in the house
    • How often those jobs generally need doing
    • How much of your energy (a finite resource, which it also takes into account!) those jobs will take
    • How much energy you are prepared to spend per day (you can “lighter/heavier” days, or even “off-days”, too)

    …and then it populates a small daily task list according to what needs cleaning and how much energy it’ll take.

    For example, today Sweepy gives me (your trusty writer, hi! ) the tasks:

    • Bathroom: clean sink (every 3 days, 1pt of energy)
    • Dining room: clean and tidy table (every day, 1pt of energy)
    • Bedroom: vacuum floor (every 7 days, 2pts of energy)
    • Kitchen: clean coffee machine (every 30 days, 2pts of energy)

    And that’s my 6pts of energy I’ve told Sweepy I’m happy to spend per day cleaning. There are “3 pts” tasks too—cleaning the oven, for example—but none came up today.

    Importantly: it does not bother me about any other tasks today (even if something’s overdue), and I don’t have to worry my pretty head about it.

    I don’t have to feel guilty for not doing other cleaning tasks; if they need doing, Sweepy will tell me tomorrow, and it will make sure I don’t get behind or leave anything neglected for too long.

    Check it out (available for both iOS and Android)

    PS: to premium or not to premium? We think the premium is worth it (unlocks some extra customization features) but the free version is sufficient to get your house in order, so don’t be afraid to give it a try first.

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  • The Off-Button For Your Brain

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    The Off-Button For Your Brain

    We evolved our emotions for our own benefit as a species. Even the “negative” ones:

    • Stress keeps us safe by making sure we take important situations seriously
    • Anger keeps us safe by protecting us from threats
    • Disgust keeps us safe by helping us to avoid things that might cause disease
    • Anxiety keeps us safe by ensuring we don’t get complacent
    • Guilt keeps us safe by ensuring we can function as a community
    • Sadness keeps us safe by ensuring we value things that are important to us, and learn to become averse to losing them
    • …and so on

    But that’s not always useful. What was once a very good response to a common source of fear (for example, a sabre-toothed tiger) is no longer a helpful response to a modern source of fear (for example, an important interview).

    Sometimes it’s good to take the time and energy to process our feelings and the event(s) that prompted those feelings. Sometimes, we don’t have that luxury.

    For example, if you are stressed about your workload? Then staying awake half the night thinking about it is only going to make your problems worse the next day.

    So, how to switch that off, or at least put a pause on it?

    The human mind tends to have a “negative bias”, evolved for our own protection. If something is “good enough”, we don’t need to worry about it, so we move on to the next thing, until we find something that is a problem, then we dwell on that. That’s not always helpful, and the good news is, there’s a way to flip the switch on this process:

    Identifying the positive, and releasing the rest

    This exercise can be done when you’re trying to sleep, or at any time you need a calmer, quieter mind.

    Take a moment to notice whatever you’re experiencing.

    If it’s something that feels good, or neutral, identify it with a single word. For example:

    • Warmth
    • Soft
    • Security
    • Smile
    • Peace

    If it’s something that feels bad, then instead of identifying it, simply say (or think) to yourself “release”.

    You can’t fight bad feelings with force, and you can’t “just not think about them”, but you can dismiss them as soon as they arrive and move onto the next thing. So where your train of thought may previously have been:

    It’s good to be in bed ➔ I have eight hours to sleep before my meeting ➔ Have I done everything I was supposed to? ➔ I hope that what I’ve done is good enough ➔ [Mentally rehearsing how the meeting might go] ➔ [various disaster preparations] ➔ What am I even going to wear? ➔ Ugh I forgot to do the laundry ➔ That reminds the electricity bill is due ➔ Etc

    Now your train of thought may be more like:

    Relief ➔ Rest ➔ But my meeti—release ➔ If I—release ➔ soft ➔ comfort ➔ release ➔ pillow ➔ smile ➔ release ➔ [and before you know it you’re asleep]

    And if you do this in a situation where you’re not going to sleep? Same process, just a more wakeful result, for example, let’s move the scene to an office where your meeting will shortly take place:

    Five minutes to go ➔ What a day ➔ Ok, I’d better clear my head a bit ➔ release ➔ release ➔ breath ➔ light ➔ chair ➔ what if—release ➔ prepared ➔ ready ➔ calm ➔ [and before you know it you’re impressing your work associate with your calm preparedness]

    In summary:

    If you need to stop a train of thought, this method may help. Especially if you’re in a situation where you can’t use some external distraction to keep you from thinking about the bad thing!

    You’re probably still going to have to deal with the Bad Thing™ at some point—you’ve just recognized that now isn’t the time for that. Mentally postpone that so that you will be well-rested when you choose to deal with the Bad Thing™ later at your convenience.

    So remember: identify the positive (with a single word), and anything else, just release.

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  • Eat to Beat Your Diet – by Dr. William Li

    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 previously reviewed Dr. Li’s excellent “Eat To Beat Disease”, so you may be wondering how much overlap there is. While he does still cover such topics as angiogenesis, organ regeneration, microbiome health, DNA protection, and immunological considerations, and much of the dietary advice is similar, most of the explanation is different.

    Because, this time, rather than looking at beating disease in general, there’s a much stronger focus on metabolic disease in particular, and yes, for those who want to do so, losing fat.

    The scientific explanations are in-depth, such that you come way with not merely “I should eat an avocado once in a while”, but a comprehensive understanding of the body’s metabolic processes, from the chemistry to the organs involved, from the cellular to the systemic.

    The style is on the hard end of pop-science. It’s approachably readable, while having a lot of densely-packed information with minimal fluff. You will be more than getting your money’s worth out of its 496 pages.

    Bottom line: if you’d like to perk up your metabolism with a dietary approach that’s enjoyable and very restrictive, then this book will arm you with the knowledge to do that.

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  • When Bad Joints Stop You From Exercising (5 Things To Change)

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    The first trick to exercising with bad joints is to have better joints.

    Now, this doesn’t necessarily mean you can take a supplement and magically your joint problems will be cured, but there are adjustable lifestyle factors that can and will make things relatively better or worse.

    We say “and will”, because you don’t get a choice in that part. Everything we do, every little choice in our day, makes our health a little better or a little worse in some aspect(s). But we do get a choice between “relatively better” and “relatively worse”.

    With that in mind, do check out:

    Ok, you have bad joints though; what next?

    Let’s assume you’re doing your best with the above, and/or have simply decided not to, which is your call. You know your circumstances best. Either way, your joints are still not in sufficiently good condition to be able to exercise the way you’d like.

    First, the obvious: enjoy low-impact exercises

    For example:

    • Swimming
    • Yoga (much more appropriate here than the commonly-paired “and tai chi”)*
    • Isometric exercises (i.e. exercise without movement, e.g. squeezing things, or stationary stability exercises)

    *This is not to say that tai chi is bad. But if your problem is specifically your knees, there are many movements in most forms of tai chi that require putting the majority of one’s weight on one bent leg, which means the knee of that leg is going to suffer. If your knees are fine, then this won’t be an issue and it will simply continue strengthening your knees without discomfort. But they have to be fine first.

    See also: Exercising With Osteoporosis

    Second: support your joints through a full range of motion

    If you have bad joints, you probably know that there’s an unfortunate paradox whereby you get to choose between:

    1. Exercise, and inflame your joints
    2. Rest, and your joints seize up

    This is the way to get around that damaging dilemma.

    Moving your joints through a full range of motion regularly is critical for their maintenance, so do that in a way that isn’t straining them:

    If it’s your shoulders, for example, you can do (slow, gentle!) backstroke or front-crawl or butterfly motions while standing in the comfort of your living room.

    If it’s your knees, then supported squats can do you a world of good. That means, squat in front of a table or other stable object, with your fingertips (or as much of your hands as you need) on it, to take a portion of your weight (it can be a large portion; that’s fine too!) while you go through the full range of motion of the squat. Repeat.

    And so forth for other joints.

    See also: The Most Underrated Hip Mobility Exercise (Not Stretching)

    Third: work up slowly, and stop early

    You can do exercises that involve impact, and if you live a fairly normal life, you’ll probably have to (walking is an impact exercise). You can also enjoy cycling (low-impact, but not so low-impact as we discussed in the last section) and work up to running if you want to.

    However…

    While building up your joints’ mobility and strength, it is generally a good idea to stop before you think you need to.

    This means that it’s important to do those exercises in a way that you can stop early. For example, an exercise bike or a treadmill can be a lot of use here, so that you don’t find you need to stop for the day while miles from your house.

    If you get such a device, it doesn’t even have to be fancy and/or expensive. This writer got herself an inexpensive exercise bike like this one, and it’s perfectly adequate.

    Fourth: prioritize recovery, even if it doesn’t feel like you need it

    Everyone should do this anyway, but if your joints are bad, it goes double:

    Overdone It? How To Speed Up Recovery After Exercise (According To Actual Science)

    Fifth: get professional help

    Physiotherapists are great for this. Find one, and take their advice for your specific body and your specific circumstances and goals.

    Take care!

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  • Metabolism Made Simple – by Sam Miller

    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 author, a nutritionist, sets out to present exactly what the title promises: metabolism made simple.

    On this, he delivers. Explaining things from the most basic elements upwards, he gives a well-rounded introduction to the science of metabolism and what it means for us when it comes to our dietary habits.

    The book is in large part a how-to, but with a lot of flexibility left to the reader. He doesn’t advocate for any particular dietary plan, but he does give the reader the tools necessary to make an informed choice and go from there—including the pros and cons of some popular dietary approaches.

    He talks a lot about getting the most out of whatever we do choose to—managing appetite, mitigating adaptation, maximizing adherence, optimizing absorption of nutrients, and so forth.

    The book does also touch on things like exercise and stress management, but diet is always center-stage and is the main topic of the book.

    The style is—as promised by the title—simple. However, this simply means that he avoids unnecessary jargon and explains any necessary terms along the way. As for backing up claims with science, there are 22 pages of references, which is always a good sign.

    Bottom line: if you’d like a simple, practical guide to eating for metabolic health, this book will start you off on a good footing.

    Click here to check out Metabolism Made Simple, and give your metabolic health a boost!

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