How To Leverage Placebo Effect For Yourself

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Placebo Effect: Making Things Work Since… Well, A Very Long Time Ago

The placebo effect is a well-known, well-evidenced factor that is very relevant when it comes to the testing and implementation of medical treatments:

NIH | National Center for Biotechnology Information | Placebo Effect

Some things that make placebo effect stronger include:

  • Larger pills instead of small ones: because there’s got to be more going on in there, right?
  • Thematically-colored pills: e.g. red for stimulant effects, blue for relaxing effects
  • Things that seem expensive: e.g. a well-made large heavy machine, over a cheap-looking flimsy plastic device. Similarly, medication from a small glass jar with a childproof lock, rather than popped out from a cheap blister-pack.
  • Things that seem rational: if there’s an explanation for how it works that you understand and find rational, or at least you believe you understand and find rational ← this works in advertising, too; if there’s a “because”, it lands better almost regardless of what follows the word “because”
  • Things delivered confidently by a professional: this is similar to the “argument from authority” fallacy (whereby a proposed authority will be more likely trusted, even if this is not their area of expertise at all, e.g. celebrity endorsements), but in the case of placebo trials, this often looks like a well-dressed middle-aged or older man with an expensive haircut calling for a young confident-looking aide in a lab coat to administer the medicine, and is received better than a slightly frazzled academic saying “and, uh, this one’s yours” while handing you a pill.
  • Things with ritual attached: this can be related to the above (the more pomp and circumstance is given to the administration of the treatment, the better), but it can also be as simple as an instruction on an at-home-trial medication saying “take 20 minutes before bed”. Because, if it weren’t important, they wouldn’t bother to specify that, right? So it must be important!

And now for a quick personality test

Did you see the above as a list of dastardly tricks to watch out for, or did you see the above as a list of things that can make your actual medication more effective?

It’s arguably both, of course, but the latter more optimistic view is a lot more useful than the former more pessimistic one.

Since placebo effect works at least somewhat even when you know about it, there is nothing to stop you from leveraging it for your own benefit when taking medication or doing health-related things.

Next time you take your meds or supplements or similar, pause for a moment for each one to remember what it is and what it will be doing for you. This is a lot like the principles (which are physiological as well as psychological) of mindful eating, by the way:

How To Get More Nutrition From The Same Food

Placebo makes some surprising things evidence-based

We’ve addressed placebo effect sometimes as part of an assessment of a given alternative therapy, often in our “Mythbusting Friday” edition of 10almonds.

  • In some cases, placebo is adjuvant to the therapy, i.e. it is one of multiple mechanisms of action (example: chiropractic or acupuncture)
  • In some cases, placebo is the only known mechanism of action (example: homeopathy)
  • In some cases, even placebo can’t help (example: ear candling)

One other fascinating and far-reaching (in a potentially good way) thing that placebo makes evidence-based is: prayer

…which is particularly interesting for something that is fundamentally faith-based, i.e. the opposite of evidence-based.

Now, we’re a health science publication, not a theological publication, so we’ll consider actual divine intervention to be beyond the scope of mechanisms of action we can examine, but there’s been a lot of research done into the extent to which prayer is beneficial as a therapy, what things it may be beneficial for, and what factors affect whether it helps:

Prayer and healing: A medical and scientific perspective on randomized controlled trials

👆 full paper here, and it is very worthwhile reading if you have time, whether or not you are religious personally

Placebo works best when there’s a clear possibility for psychosomatic effect

We’ve mentioned before, and we’ll mention again:

  • psychosomatic effect does not mean: “imagining it”
  • psychosomatic effect means: “your brain regulates almost everything else in your body, directly or indirectly, including your autonomic functions, and especially notably when it comes to illness, your immune responses”

So, a placebo might well heal your rash or even shrink a tumor, but it probably won’t regrow a missing limb, for instance.

And, this is important: it’s not about how credible/miraculous the outcome will be!

Rather, it is because we have existing pre-programmed internal bodily processes for healing rashes and shrinking tumors, that just need to be activated—whereas we don’t have existing pre-programmed internal bodily processes for regrowing a missing limb, so that’s not something our brain can just tell our body to do.

So for this reason, in terms of what placebo can and can’t do:

  • Get rid of cancer? Yes, sometimes—because the body has a process for doing that; enjoy your remission
  • Fix a broken nail? No—because the body has no process for doing that; you’ll just have to cut it and wait for it to grow again

With that in mind, what will you use the not-so-mystical powers of placebo for? What ever you go for… Enjoy, and take care!

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  • Goji Berries vs Cherries – 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 goji berries to cherries, we picked the goji berries.

    Why?

    Looking at the macros first, goji berries have more protein, fiber, and carbs, as well as the lower glycemic index, although cherries are great too. Still, a clear and easy win here.

    In the category of vitamins, goji berries have more of vitamins A and C, while cherries have more of vitamin K; in the other vitamins these two fruits are close enough to equal that variants in what kind of cherry it is will push it slightly one way or the other. However, it’s worth noting that goji berries have 1,991% more vitamin A and 16,033% more vitamin C, while cherries have only 20% more vitamin K. So, all in all, another clear win for goji berries.

    When it comes to minerals, goji berries have more calcium and iron, while cherries have more copper. Again, the margins of difference are very much in goji berries’ favor, with 1,088% more calcium and 2,025% more iron, while cherries have 35% more copper. So, again, a win for goji berries.

    The polyphenol contents of cherries differ far too much to comment here, but as a general rule of thumb, goji berries have more antioxidant powers than cherries, but cherries are also excellent for this.

    In short, enjoy either or both, but goji berries are the more nutritionally dense!

    Want to learn more?

    You might like to read:

    Take care!

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  • Basic Baked Tofu

    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.

    One of the main criticisms of tofu is that it is tasteless. Well, so is flour, but you’re not supposed to eat it plain, and the same goes for tofu. It’s a blank canvas that you get to decide what to do with—not to mention, it’s a canvas that’s very high in protein, and is a complete protein too, containing all essential amino acids. Anyway, here’s a starter recipe that elevates tofu from “nutrition” to “nutritious tasty snack”!

    We were going to do a fancier recipe today, but considered that it might be judicious to cover this basic element first, that can be incorporated into a larger recipe later, a bit like we have done with recipes such as our Tasty Versatile Rice, and Plant-Based Healthy Cream Cheese (amongst others).

    You will need

    • 1 block of extra-firm tofu; these are quite standardized in size; it should be about 12oz; don’t worry if it’s a little more or less.
    • 2 tbsp arrowroot powder (or potato starch if you don’t have arrowroot)
    • 1½ tbsp extra virgin olive oil
    • 1 tbsp nutritional yeast
    • 1 tsp black pepper
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Optional: ½ tsp garlic powder
    • Optional: ½ tsp ground turmeric

    Method

    (we suggest you read everything at least once before doing anything)

    1) Preheat the oven to 425ºF / 220ºC.

    2) Press the tofu for about 15 minutes (to remove excess moisture), using a tofu press if you have one. If you don’t, then here is an example product on Amazon, or alternatively, you can go with the time-honored tradition of cutting the tofu lengthways into slabs, and wrapping it in a lint-free kitchen towel or muslin cloth, and pressing it with heavy books. We don’t recommend pressing for more than about 15 minutes, as you are going to bake the tofu so you don’t want it too dry going in.

    3) Cut the tofu into cubes. Size is up to you, but half-inch cubes are very respectable.

    4) Combine the tofu cubes in a big bowl with the oil and seasonings, including the nutritional yeast but not the arrowroot powder or potato starch yet. You will need to toss them gently (very gently; they are fragile!) to combine.

    5) Add the arrowroot powder or potato starch, and again toss gently to combine. We do this last, because it would stop the other things from sticking properly if we did it earlier.

    6) Arrange the tofu on a baking tray lined with baking paper, in a single layer so that the cubes don’t touch. Bake for 15 minutes, turn them over, and bake for a further 15 minutes on the other side. They should now be golden and crisp, but if they’re not, just give them a little more time.

    7) Serve as a snack, or set aside for whatever else you’re going to do with them in a larger more complex recipe.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • When Doctors Make House Calls, Modern-Style!

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    In Tuesday’s newsletter, we asked you foryour opinion of telehealth for primary care consultations*, and got the above-depicted, below-described, set of responses:

    • About 46% said “It is no substitute for an in-person meeting with a doctor; let’s keep the human touch”
    • About 29% said “It means less waiting and more accessibility, while avoiding transmission of diseases”
    • And 25 % said “I find that the pros and cons of telehealth vs in-person balance out, so: no preference”

    *We specified that by “primary care” we mean the initial consultation with a non-specialist doctor, before receiving treatment or being referred to a specialist. By “telehealth” we mean by videocall or phonecall.

    So, what does the science say?

    A quick note first

    Because telehealth was barely a thing (statistically speaking) before the first stages of the COVID pandemic, compared to how it is now, most of the science for this is young, and a lot of the science simply hasn’t been done yet, and/or has not been published yet, because the process can take years.

    Because of this, some studies we do have aren’t specifically about primary care, and are sometimes about specialists. We think this should not affect the results much, but it bears highlighting.

    Nevertheless, we’ll do what we can with the science we have!

    Telehealth is more accessible than in-person consultations: True or False?

    True, for most people. For example…

    ❝Data was found from a variety of emergency and non-emergency departments of primary, secondary, and specialised healthcare.

    Satisfaction was high among recipients of healthcare, scoring 9-10 on a scale of 0-10 or ranging from 73.3% to 100%.

    Convenience was rated high in every specialty examined. Satisfaction of clinicians was high throughout the specialities despite connection failure and concerns about confidentiality of information.❞

    Dr. Wiam Alashek et al.

    whereas…

    ❝Nonetheless, studies reported perception of increased barriers to accessing care and inequalities for vulnerable patients especially in older people❞

    Ibid.

    Source: Satisfaction with telemedicine use during COVID-19 pandemic in the UK: a systematic review

    Now, perception of those things does necessarily equate to an actual increased barrier, but it is reasonable that someone who thinks something is inaccessible will be less inclined to try to access it.

    The quality of care provided via telehealth is as good as in-person: True or False?

    True, ostensibly, with caveats. The caveats are:

    • We’re going offreported patient satisfactionnot objective patient health outcomes (we found little* science as yet for the relative incidence of misdiagnosis, for example—which kind of thing will take time to be revealed).
    • We’re also therefore speaking (as statistics do) for the significant majority of people. However, if we happen to be (statistically speaking) an insignificant minority, well, that just sucks for us personally.

    *we did find some, but it wasn’t very helpful yet. For example:

    An electronic trigger to detect telemedicine-related diagnostic errors

    this one does look at the incidence of diagnostic errors, but provides no control group (i.e. otherwise-comparable in-person consultations) for comparison.

    While most oft-considered demographic groups reported comparable patient satisfaction (per racegender, and socioeconomic status, for example), there was one outlier variable, which was age (as we quoted from that first study above).

    However!

    Looking under the hood of these stats, it seems that age is not the real culprit, so much as technological illiteracy, which is heavily correlated with age:

    ❝Lower eHealth literacy is associated with more negative attitudes towards I/C technology in healthcare. This trend is consistent across diverse demographics and regions. ❞

    Dr. Raghad Elgamal

    Source: Meta-analysis: eHealth literacy and attitudes towards internet/computer technology

    There are things that can be done at an in-person consultation that can’t be done by telehealth: True or False?

    True, of course. It is incredibly rare that we will cite “common sense”, (as sometimes “common sense” is actually “common mistakes” and is simply and verifiably wrong), but in this case, as one 10almonds subscriber put it:

    ❝The doctor uses his five senses to assess. This cannot be attained over the phone❞

    ~ 10almonds subscriber

    A quick note first: if your doctor is using their sense of taste to diagnose you, please get a different doctor, because they should definitely not be doing that!

    Not in this century, anyway… Once upon a time, diabetes was diagnosed by urine-tasting (and yes, that was a fairly reliable method).

    However, nowadays indeed a doctor will use sightsoundtouch, and sometimes even smell.

    In a videocall we’re down to two of those senses (sight and sound), and in a phonecall, down to one (sound) and even that is hampered. Your doctor cannot, for example, use a stethoscope over the phone.

    With this in mind, it really comes down to what you need from your doctor in that consultation.

    • If you’re 99% sure that what you need is to be prescribed an antidepressant, that probably doesn’t need a full physical.
    • If you’re 99% sure that what you need is a referral, chances are that’ll be fine by telehealth too.
    • If your doctor is 99% sure that what you need is a verbal check-up (e.g. “How’s it been going for you, with the medication that I prescribed for you a month ago?”, then again, a call is probably fine.

    If you have a worrying lump, or an unhappy bodily discharge, or an unexplained mysterious pain? These things, more likely an in-person check-up is in order.

    Take care!

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    First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!

    But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:

    1. Nutrition
    2. Physical activity
    3. Stress management
    4. Restorative sleep
    5. Social connections
    6. Avoidance of risky substances

    …and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.

    It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).

    One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.

    Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.

    Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!

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  • Best Salt for Neti Pots?

    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.

    ❓ Q&A With 10almonds Subscribers!

    Q: What kind of salt is best for neti pots?

    A: Non-iodised salt is usually recommended, but really, any human-safe salt is fine. By this we mean for example:

    • Sodium chloride (like most kitchen salts),
    • Potassium chloride (as found in “reduced sodium” kitchen salts), or
    • Magnesium sulfate (also known as epsom salts).

    Don’t Forget…

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  • Avocado, Coconut & Lime Crumble Pots

    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 refreshing snack or dessert, whose ingredients come together to make a very good essential fatty acid supplement. Coconut is a good source of MCTs, avocados are rich in omega 3, 6, and 9, while chia seeds are a great ALA omega 3 food, topping up the healthy balance.

    You will need

    • flesh of 2 large ripe avocados
    • grated zest and juice of 2 limes
    • 3 tbsp coconut oil
    • 1 tbsp chia seeds
    • 2 tsp honey (omit if you prefer a less sweet dish)
    • 1 tsp desiccated coconut
    • 4 low-sugar oat biscuits

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend the avocado, lime juice, coconut oil, honey, and half the desiccated coconut, in a food processor.

    2) Scoop the mixture into 4 ramekins (or equivalent-sized glasses), making sure to leave a ½” gap at the top. Refrigerate for at least 2–4 hours (longer is fine if you’re not ready to serve yet).

    3) Assemble, by crumbling the oat biscuits and sprinkling on top of each serving, along with the other half of the desiccated coconut, the lime zest, and the chia seeds.

    4) Serve immediately:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    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

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