Quit Drinking – by Rebecca Dolton

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Many “quit drinking” books focus on tips you’ve heard already—cut down like this, rearrange your habits like that, make yourself accountable like so, add a reward element this way, etc.

Dolton takes a different approach.

She focuses instead on the underlying processes of addiction, so as to not merely understand them to fight them, but also to use them against the addiction itself.

This is not just a social or behavioral analysis, by the way, and goes into some detail into the physiological factors of the addiction—including such things as the little-talked about relationship between addiction and gut flora. Candida albans, found in most if not all humans to some extent, gets really out of control when given certain kinds of sugars (including those from alcohol); it grows, eventually puts roots through the intestinal walls (ouch!) and the more it grows, the more it demands the sugars it craves, so the more you feed it.

Quite a motivator to not listen to such cravings! It’s not even you that wants it, it’s the Candida!

Anyway, that’s just one example; there are many. The point here is that this is a well-researched, well-written book that sets itself apart from many of its genre.

Check Out Quit Drinking On Amazon Today!

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    Get more plants and spices in your diet with JoyFull cookbook. 125 plant-based recipes, clear and simple, perfect for expanding your cooking repertoire.

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  • Are You Stuck Playing These Three Roles in Love?

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    The psychology of Transactional Analysis holds that our interpersonal dynamics can be modelled in the following fashion:

    The roles

    • Child: vulnerable, trusting, weak, and support-seeking
    • Parent: strong, dominant, responsible—but also often exhausted and critical
    • Adult: balanced, thoughtful, creative, and kind

    Ideally we’d be able to spend most of our time in “Adult” mode, and occasionally go into “Child” or “Parent” mode when required, e.g. child when circumstances have rendered us vulnerable and we need help; parent when we need to go “above and beyond” in the pursuit of looking after others. That’s all well and good and healthy.

    However, in relationships, often it happens that partners polarize themselves and/or each other, with one shouldering all of the responsibility, and the other willfully losing their own agency.

    The problem lies in that either role can be seductive—on the one hand, it’s nice to be admired and powerful and it’s a good feeling to look after one’s partner; on the other hand, it’s nice to have someone who will meet your every need. What love and trust!

    Only, it becomes toxic when these roles stagnate, and each forgets how to step out of them. Each can become resentful of the other (for not pulling their weight, on one side, and for not being able to effortlessly solve all life problems unilaterally and provide endlessly in both time and substance, on the other), digging in to their own side and exacerbating the less healthy qualities.

    As to the way out? It’s about self-exploration and mutual honesty—and mutual support:

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

    Further reading

    While we haven’t (before today) written about TA per se, we have previously written about AT (Attachment Theory), and on this matter, the two can overlap, where certain attachment styles can result in recreating parent/child/adult dynamics:

    How To Leverage Attachment Theory In Your Relationship ← this is about understanding and recognizing attachment styles, and then making sure that both you and your partner(s) are armed with the necessary knowledge and understanding to meet each other’s needs.

    Take care!

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  • Turkish Saffron Salad

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    Summer is upon us, and we need salad options. Coleslaw’s all well and good, until you’re the 4th person to bring it to the pot luck. Tzatziki’s great—and healthier than a standard coleslaw, being based in yogurt rather than mayonnaise as most Western coleslaws are (Eastern European coleslaws, for example, more often use a vinaigrette), but today our tastebuds are traveling to Turkey for this gut-healthy, phytochemical-rich, delicious dish.

    You will need

    • 12 oz carrots, cut into very thin batons (alternatively: use a peeler to peel it into super-thin strips)
    • 2 oz chopped nuts (pistachios are traditional, almonds are also used sometimes; many other nuts would work too e.g. walnuts, hazelnuts, etc; not peanuts though)
    • 2 cups kefir yogurt (if unavailable, substitute any 2 cups plain unsweetened yogurt; comparable plant yogurt is fine if you’re vegan; those healthy bacteria love plant yogurts as much as animal ones)
    • 1 bulb garlic, grated
    • 1 tsp chili flakes
    • 1 pinch saffron, ground, then soaked in 1 tbsp warm water for a few hours
    • 2 tbsp olive oil for cooking; ideally Extra Virgin, but at least Virgin

    Method

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

    1) Put the olive oil and carrots into a saucepan and heat gently, stirring. You want to soften the carrots just a little and absorb the olive oil, without actually fully cooking the carrots; this will probably only take 2–3 minutes at most. Take it off the heat and transfer it to a bowl to cool.

    When the mixture has cooled…

    2) Add the kefir yogurt, garlic, chili flakes, and saffron water into the carrots, mixing thoroughly.

    3) Add the chopped nuts as a garnish

    (after mixing thoroughly, you will probably see more of the yogurt mixture and less of the carrots; that’s fine and correct))

    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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  • One Cause; Countless Aches

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    What Is The Cause?

    Zac Cupples’ video (below) makes an appealing claim: 90% of movement issues and discomforts we experience daily come from one source: reduced joint space due to increased muscle tension.

    For Cupples, this could be causing anything from knee pain to foot pain to ankle pain to hip pain to generalized joint pain to…pretty much any sort of pain.

    So, why do we describe this as “appealing”?

    Well, if there’s just one cause, that means there is only one thing to fix

    Can This Be True?

    Whilst we normally stray away from oversimplifications, we found Cupples’ example quite powerful.

    Cupples defends his thesis by illustrating it with a simple wrist movement experiment: try moving your wrist in a circle with your palm open, and then do the same with your fist clenched.

    Did you notice a difference?

    When you clench your fist, movement (normally) becomes restricted and uncomfortable, illustrating how increased tension limits joint space.

    It’s a powerful analogy for understanding our body’s mechanics.

    So How Do We Fix It?

    To combat issues with reduced joint space, Cupples proposes a three-step solution: reducing muscle tension, increasing range of motion in commonly limited areas, and enhancing movement efficiency. He delves into strategies for achieving these, including adopting certain positions and breathing techniques.

    There are also some elements of strategic muscle engagement, but we’ll leave that to him to describe:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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Related Posts

  • Stress Resets – by Dr. Jennifer Taitz
  • Overcome Front-Of-Hip Pain

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    Dr. Alyssa Kuhn, physiotherapist, demonstrates how:

    One, two, three…

    One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

    Two primary causes of hip stiffness and pain:

    • Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
    • Prolonged sitting, which tightens the hip muscles due to inactivity.

    Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

    • Bridge exercise:
      • Lie on a firm surface with your knees bent.
      • Push through your feet, engage your hamstrings, and flatten your lower back.
      • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
    • Wall exercise with arms:
      • Stand with your lower back against the wall, feet a step away.
      • Tilt your hips backwards, keeping your lower back in contact with the wall.
      • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
    • Wall exercise with legs:
      • Same stance as the previous exercise but wider now.
      • Lift one heel at a time while keeping your hips stable and your back against the wall.
      • Practice for 30–60 seconds, maintaining good form.

    As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

    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 to read:

    How To Stop Pain Spreading

    Take care!

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  • What Nobody Teaches You About Strengthening Your Knees

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    Strengthening unhappy knees can seem difficult, because many obvious exercises like squats may hurt, and can feel like they are doing harm (and if your knees are bad enough, maybe they are; it depends on many factors). Here’s a way to improve things:

    The muscle nobody talks about

    Well, not nobody. But, it’s a muscle that’s rarely talked about; namely, the tibialis anterior.

    It plays a key role in decelerating knee motion—in other words, the movement that hurts if you have bad knees. It’s essential for absorbing shock during activities like walking, climbing stairs, and stepping off curbs

    So, of course, strengthening this muscle supports knee health.

    The exercise this video recommends for strengthening it involves leaning against a wall with feet about a foot away (closer feet make it easier, further makes it harder). Note, this is a lean, not a “Roman chair”.

    The exercise involves squeezing the quadriceps, lifting toes toward the nose, and engaging the tibialis anterior muscle. If you’re wondering what to do with your hands, they can be held out with palms open to work on posture, or hanging by the sides. Do this for about 1½–2 minutes.

    For more on all this, plus a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like to read:

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

    Take care!

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  • Mammography AI Can Cost Patients Extra. Is It Worth It?

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    As I checked in at a Manhattan radiology clinic for my annual mammogram in November, the front desk staffer reviewing my paperwork asked an unexpected question: Would I like to spend $40 for an artificial intelligence analysis of my mammogram? It’s not covered by insurance, she added.

    I had no idea how to evaluate that offer. Feeling upsold, I said no. But it got me thinking: Is this something I should add to my regular screening routine? Is my regular mammogram not accurate enough? If this AI analysis is so great, why doesn’t insurance cover it?

    I’m not the only person posing such questions. The mother of a colleague had a similar experience when she went for a mammogram recently at a suburban Baltimore clinic. She was given a pink pamphlet that said: “You Deserve More. More Accuracy. More Confidence. More power with artificial intelligence behind your mammogram.” The price tag was the same: $40. She also declined.

    In recent years, AI software that helps radiologists detect problems or diagnose cancer using mammography has been moving into clinical use. The software can store and evaluate large datasets of images and identify patterns and abnormalities that human radiologists might miss. It typically highlights potential problem areas in an image and assesses any likely malignancies. This extra review has enormous potential to improve the detection of suspicious breast masses and lead to earlier diagnoses of breast cancer.

    While studies showing better detection rates are extremely encouraging, some radiologists say, more research and evaluation are needed before drawing conclusions about the value of the routine use of these tools in regular clinical practice.

    “I see the promise and I hope it will help us,” said Etta Pisano, a radiologist who is chief research officer at the American College of Radiology, a professional group for radiologists. However, “it really is ambiguous at this point whether it will benefit an individual woman,” she said. “We do need more information.”

    The radiology clinics that my colleague’s mother and I visited are both part of RadNet, a company with a network of more than 350 imaging centers around the country. RadNet introduced its AI product for mammography in New York and New Jersey last February and has since rolled it out in several other states, according to Gregory Sorensen, the company’s chief science officer.

    Sorensen pointed to research the company conducted with 18 radiologists, some of whom were specialists in breast mammography and some of whom were generalists who spent less than 75% of their time reading mammograms. The doctors were asked to find the cancers in 240 images, with and without AI. Every doctor’s performance improved using AI, Sorensen said.

    Among all radiologists, “not every doctor is equally good,” Sorensen said. With RadNet’s AI tool, “it’s as if all patients get the benefit of our very top performer.”

    But is the tech analysis worth the extra cost to patients? There’s no easy answer.

    “Some people are always going to be more anxious about their mammograms, and using AI may give them more reassurance,” said Laura Heacock, a breast imaging specialist at NYU Langone Health’s Perlmutter Cancer Center in New York. The health system has developed AI models and is testing the technology with mammograms but doesn’t yet offer it to patients, she said.

    Still, Heacock said, women shouldn’t worry that they need to get an additional AI analysis if it’s offered.

    “At the end of the day, you still have an expert breast imager interpreting your mammogram, and that is the standard of care,” she said.

    About 1 in 8 women will be diagnosed with breast cancer during their lifetime, and regular screening mammograms are recommended to help identify cancerous tumors early. But mammograms are hardly foolproof: They miss about 20% of breast cancers, according to the National Cancer Institute.

    The FDA has authorized roughly two dozen AI products to help detect and diagnose cancer from mammograms. However, there are currently no billing codes radiologists can use to charge health plans for the use of AI to interpret mammograms. Typically, the federal Centers for Medicare & Medicaid Services would introduce new billing codes and private health plans would follow their lead for payment. But that hasn’t happened in this field yet and it’s unclear when or if it will.

    CMS didn’t respond to requests for comment.

    Thirty-five percent of women who visit a RadNet facility for mammograms pay for the additional AI review, Sorensen said.

    Radiology practices don’t handle payment for AI mammography all in the same way.

    The practices affiliated with Boston-based Massachusetts General Hospital don’t charge patients for the AI analysis, said Constance Lehman, a professor of radiology at Harvard Medical School who is co-director of the Breast Imaging Research Center at Mass General.

    Asking patients to pay “isn’t a model that will support equity,” Lehman said, since only patients who can afford the extra charge will get the enhanced analysis. She said she believes many radiologists would never agree to post a sign listing a charge for AI analysis because it would be off-putting to low-income patients.

    Sorensen said RadNet’s goal is to stop charging patients once health plans realize the value of the screening and start paying for it.

    Some large trials are underway in the United States, though much of the published research on AI and mammography to date has been done in Europe. There, the standard practice is for two radiologists to read a mammogram, whereas in the States only one radiologist typically evaluates a screening test.

    Interim results from the highly regarded MASAI randomized controlled trial of 80,000 women in Sweden found that cancer detection rates were 20% higher in women whose mammograms were read by a radiologist using AI compared with women whose mammograms were read by two radiologists without any AI intervention, which is the standard of care there.

    “The MASAI trial was great, but will that generalize to the U.S.? We can’t say,” Lehman said.

    In addition, there is a need for “more diverse training and testing sets for AI algorithm development and refinement” across different races and ethnicities, said Christoph Lee, director of the Northwest Screening and Cancer Outcomes Research Enterprise at the University of Washington School of Medicine. 

    The long shadow of an earlier and largely unsuccessful type of computer-assisted mammography hangs over the adoption of newer AI tools. In the late 1980s and early 1990s, “computer-assisted detection” software promised to improve breast cancer detection. Then the studies started coming in, and the results were often far from encouraging. Using CAD at best provided no benefit, and at worst reduced the accuracy of radiologists’ interpretations, resulting in higher rates of recalls and biopsies.

    “CAD was not that sophisticated,” said Robert Smith, senior vice president of early cancer detection science at the American Cancer Society. Artificial intelligence tools today are a whole different ballgame, he said. “You can train the algorithm to pick up things, or it learns on its own.”

    Smith said he found it “troubling” that radiologists would charge for the AI analysis.

    “There are too many women who can’t afford any out-of-pocket cost” for a mammogram, Smith said. “If we’re not going to increase the number of radiologists we use for mammograms, then these new AI tools are going to be very useful, and I don’t think we can defend charging women extra for them.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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