Ruminating vs Processing

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When it comes to traumatic experiences, there are two common pieces of advice for being able to move forwards functionally:

  1. Process whatever thoughts and feelings you need to process
  2. Do not ruminate

The latter can seem, at first glance, a lot like the former. So, how to tell them apart, and how to do one without the other?

Getting tense

One major difference between the two is the tense in which our mental activity takes place:

  • processing starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if possible why, and then asks the question “ok, what now?” and begins work on laying out a path for the future.
  • rumination starts with the traumatic event (or perhaps even the events leading up to the traumatic event), analyses what happened and if why, oh why oh why, “I was such an idiot, if only I had…” and gets trapped in a fairly tight (and destructive*) cycle of blame and shame/anger, never straying far from the events in question.

*this may be directly self-destructive, but it can also sometimes be only indirectly self-destructive, for example if the blame and anger is consciously placed with someone else.

This idea fits in, by the way, with Dr. Elisabeth Kübler-Ross’s “five stages of grief” model; rumination here represents the stages “bargaining”, “despair”, and “anger”, while emotional processing here represents the stage “acceptance”. Thus, it may be that rumination does have a place in the overall process—just don’t get stuck there!

For more on healthily processing grief specifically:

What Grief Does To The Body (And How To Manage It)

Grief, by the way, can be about more than the loss of a loved one; a very similar process can play out with many other kinds of unwanted life changes too.

What are the results?

Another way to tell them apart is to look at the results of each. If you come out of a long rumination session feeling worse than when you started, it’s highly unlikely that you just stopped too soon and were on the verge of some great breakthrough. It’s possible! But not likely.

  • Processing may be uncomfortable at first, and if it’s something you’ve ignored for a long time, that could be very uncomfortable at first, but there should quite soon be some “light at the end of the tunnel”. Perhaps not even because a solution seems near, but because your mind and body recognize “aha, we are doing something about it now, and thus may find a better way forward”.
  • Rumination tends to intensify and prolong uncomfortable emotions, increases stress and anxiety, and likely disrupts sleep. At best, it may serve as a tipping point to seek therapy or even just recognize “I should figure out a way to deal with this, because this isn’t doing me any good”. At worst, it may serve as a tipping point to depression, and/or substance abuse, and/or suicidality.

See also: How To Stay Alive (When You Really Don’t Want To) ← which also has a link back to our article on managing depression, by the way!

Did you choose it, really?

A third way to tell them apart is the level of conscious decision that went into doing it.

  • Processing is almost always something that one decides “ok, let’s figure this out”, and sits down to figure it out.
  • Rumination tends to be about as voluntary as social media doomscrolling. Technically we may have decided to begin it (we also might not have made any conscious decision, and just acted on impulse), but let’s face it, our hands weren’t at the wheel for long, at all.

A good way to make sure that it is a conscious process, is to schedule time for it in advance, and then do it only during that time. If thoughts about it come up at other times, tell yourself “no, leave that for later”, and then deal with it when (and only when) the planned timeslot arrives.

It’s up to you and your schedule what time you pick, but if you’re unsure, consider an hour in the early evening. That means that the business of the day is behind you, but it’s also not right before bed, so you should have some decompression time as a buffer. So for example, perhaps after dinner you might set a timer* for an hour, and sit down to journal, brainstorm, or just plain think, about the matter that needs processing.

*electronic timers can be quite jarring, and may distract you while waiting for the beeps. So, consider investing in a relaxing sand timer like this one instead.

Is there any way to make rumination less bad?

As we mentioned up top, there’s a case to be made for “rumination is an early part of the process that gets us where we need to go, and may not be skippable, or may not be advisable to skip”.

So, if you are going to ruminate, then firstly, we recommend again bordering it timewise (with a timer as above) and having a plan to pull yourself out when you’re done rather than getting stuck there (such as: The Off-Button For Your Brain: How To Stop Negative Thought Spirals).

And secondly, you might want to consider the following technique, which allows one to let one’s brain know that the thing we’re thinking about / imagining is now to be filed away safely; not lost or erased, but sent to the same place that nightmares go after we wake up:

A Surprisingly Powerful Tool: Eye Movement Desensitization & Reprocessing (EMDR)

What if I actually do want to forget?

That’s not usually recommendable; consider talking it through with a therapist first. However, for your interest, there is a way:

The Dark Side Of Memory (And How To Forget)

Take care!

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  • Mango vs Pineapple – Which is Healthier?

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    Our Verdict

    When comparing mango to pineapple, we picked the pineapple.

    Why?

    It was close! Both of these tropical fruits have almost identical macros, and when it comes to vitamins and minerals, mango has slightly more vitamins while pineapple has slightly more minerals, so that balances out too. Their glycemic loads are 11 and 13 respectively, so: very low, and very similar.

    See also: Which Sugars Are Healthier, And Which Are Just The Same?

    In terms of what sets them apart:

    Mango has a lot of vitamin A, to the point that it can interfere with blood-thinners if you take those.

    Pineapple has bromelain, an enzyme with unique anti-inflammatory properties that we must devote a Research Review Monday to one of these days, because there’s a lot to say, but the short version is, it’s very powerful.

    Since bromelain is found only in pineapples, whereas vitamin A is easy to find in abundance in many foods, we went with the pineapple.

    Enjoy!

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  • Making Friends With Your Gut (You Can Thank Us Later)

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    Gut Health 101

    We have so many microorganisms inside us, that by cell count, their cells outnumber ours more than ten-to-one. By gene count, we have 23,000 and they have more than 3,000,000. In effect, we are more microbe than we are human. And, importantly: they form a critical part of what keeps our overall organism ticking on.

    Read all about it: The role of the gut microbiota in nutrition and health

    Our trillions of tiny friends keep us alive, so it really really pays to return the favor.

    But how?

    Probiotics and fermented foods

    You probably guessed this one, but it’d be remiss not to mention it first. It’s no surprise that probiotics help; the clue is in the name. In short, they help add diversity to your microbiome (that’s a good thing).

    Read from the NIH: Probiotics: What You Need To Know

    As for fermented foods, not every fermented food will boost your microbiota, but great options include…

    • Fermented vegetables (sauerkraut, pickles, etc)
      • You’ll often hear kimchi mentioned; that is also pickled vegetables, usually mostly cabbage. It’s just the culinary experience that differs. Unlike sauerkraut, kimchi is usually spiced, for example.
    • Kombucha (a fermented sweet tea)
    • Miso & tempeh (different preparations of fermented soy)

    The health benefits vary based on the individual strains of bacteria involved in the fermentation, so don’t get too caught up on which is best.

    The best one is the one you enjoy, because then you’ll have it regularly!

    Feed them plenty of prebiotic fibers

    Those probiotics you took? The bacteria in them eat the fiber that you can’t digest without them. So, feed them those sorts of fibers.

    Great options include:

    • Bananas
    • Garlic
    • Onions
    • Whole grains

    Read more: Effects of Probiotics, Prebiotics, and Synbiotics on Human Health

    Don’t feed them sugar and sweeteners

    Sugar and (and, counterintuitively, aspartame) can cause unfortunate gut microbe imbalances. Put simply, they kill some of your friends and feed some of your enemies. For example…

    Candida, which we all have in us to some degree, feeds on sugar (including the sugar formed from breaking down alcohol, by the way) and refined carbs. Then it grows, and puts its roots through your intestinal walls, linking with your neural system. Then it makes you crave the very things that will feed it and allow it to put bigger holes in your intestinal walls.

    Do not feed the Candida.

    Don’t believe us? Read: Candida albicans-Induced Epithelial Damage Mediates Translocation through Intestinal Barriers

    (That’s scientist-speak for “Candida puts holes in your intestines, and stuff can then go through those holes”)

    And as for how that comes about, it’s like we said:

    ❝Colonization of the intestine and translocation through the intestinal barrier are fundamental aspects of the processes preceding life-threatening systemic candidiasis. In this review, we discuss the commensal lifestyle of C. albicans in the intestine, the role of morphology for commensalism, the influence of diet, and the interactions with bacteria of the microbiota.❞

    Source: Candida albicans as a commensal and opportunistic pathogen in the intestine

    The usual five things

    1. Good diet (Mediterranean Diet is good; plant-based version of it is by far the best for this)
    2. Good exercise (yes, really)
    3. Good sleep (helps them, and they’ll help you get better sleep in return)
    4. Limit or eliminate alcohol consumption (what a shocker)
    5. Don’t smoke (it’s bad for everything, including gut health)

    One last thing you should know:

    If you’re used to having animal products in your diet, and make a sudden change to all plants, your gut will object very strongly. This is because your gut microbiome is used to animal products, and a plant-based diet will cause many helpful microbes to flourish in great abundance, and many less helpful microbes will starve and die. And they will make it officially Not Fun™ for you.

    So, you have two options to consider:

    1. Do it anyway, and sit it out (and believe us, you’ll be sitting), get the change over with quickly, and enjoy the benefits and much happier gut that follows.
    2. Make the change gradual. Reduce portions of animal products slowly, have “Meatless Mondays” etc, and slowly make the change over. This—for most people—is pretty comfortable, easy, and effective.

    And remember: the effects of these things we’ve talked about today compound when you do more than one of them, but if you don’t want to take probiotics or really hate kombucha or absolutely won’t consider a plant-based diet or struggle to give up sugar or alcohol, etc… Just do what you can do, and you’ll still have a net improvement!

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  • Are chemicals to blame for cancer in young people? Here’s what the evidence says

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    Cancer is traditionally known as a disease affecting mostly older people.

    But some worrying trends show cancer rates in younger people aged under 50 are on the rise.

    This week’s ABC 4 Corners suggest chemicals, including plastics, may play a role in rising rates of these early-onset cancers.

    So what does the evidence say is causing this increase? And what can we do about it?

    Why does cancer mostly affect older people?

    Each cell in your body contains a copy of your DNA – the instructions needed to keep that cell functioning properly.

    However, DNA can be damaged or “mutated” in such a way that a cell will no longer do the job it’s supposed to.

    Some mutations will allow a cell to make too many copies of itself and grow out of control. Others can protect it from dying. And others still allow it to move around and travel to other organs where it doesn’t belong.

    Accumulating too many of these DNA mutations can lead to cancer.

    Every time a new cell is made in our body, a copy of our DNA is made too. Sometimes, due to random chance, mistakes occur which introduce genetic mutations.

    Think of it like making a photocopy of a photocopy, and so on. Each copy will be slightly different than the original.

    Most DNA mutations are harmless.

    But your cells are making billions of new copies of themselves each day. So the older you get, the more DNA copies you will have made during your lifetime, and the more likely you are to have dangerous mistakes in those copies.

    As we get older, our bodies aren’t as good at recognising and removing cells with dangerous mutations. That’s why cancer is much more common in older people.

    What’s causing cancer in younger people?

    One of the reasons increased cancer rates in younger people is so worrying is it means there are likely environmental factors involved we don’t yet know about.

    Environmental factors are anything outside of our bodies: things such as chemicals, viruses and bacteria, the amount we exercise, and the foods we eat.

    Many of these environmental factors can increase the likelihood of DNA copying mistakes, or even directly damage our DNA, increasing our risk of cancer.

    One well-known example is ultraviolet (UV) radiation from the sun, which can lead to skin cancer. Another is smoking, which can lead to lung cancer.

    Fortunately, public awareness campaigns about the dangers of sun exposure, and reduced rates of people smoking cigarettes, have led to falling numbers of skin and lung cancer cases in Australians under 50 over the past 30 years.

    But other types of cancer – including cancers of the liver, pancreas, prostate, breast and kidney – are increasing in young people in Australia. The trend is global, particularly among richer, western countries.

    What role do chemicals play?

    Researchers are working to understand the causes of these increases. Currently, chemicals are in the spotlight as an environmental factor of particular interest.

    We’re exposed to more chemicals in the modern day than many of our ancestors were – things such as air pollution, food additives, plastics and many more.

    Alcohol and cigarette smoke aside, most chemicals that are definitively linked to cancer are not ones most people would regularly encounter, as they’re restricted to spaces such as industry.

    One of the main chemicals of concern are plastics, which are ubiquitous: almost everyone encounters them, every day.

    Experts agree plastics represent an overall massive general risk to human health and the environment.

    But there are so many thousands and thousands of plastics, it’s hard to point fingers at specific ones causing specific problems, including cancers.

    Studies using animals can give strong evidence one way or another. But in humans who are exposed to thousands of different environmental factors every day, it’s difficult to definitively state “risk factor X contributes to cancer Y”.

    So, it’s not possible to point to a single “smoking gun” in the case of the increasing early-onset cancer rates.

    Let’s use colorectal cancer (also called bowel cancer) as an example to illustrate the issue.

    Why are young people getting bowel cancer?

    In older people, bowel cancer rates are actually falling. This is thought to be in part due to improved testing and screening helping to catch and destroy dangerous cells before they actually become cancer.

    But early-onset bowel cancer rates are rising.

    Some people speculate this may be due to increased exposure to plastics, as the digestive system is exposed to these through the food we eat. This includes things such as nano- or micro-plastics, or chemicals leaching out of the plastics into foods, such as PFAS (per- and poly-fluoroalkyl substances).

    But there are other potential culprits, such as diet and lifestyle, with obesity and alcohol intake correlating with increased cancer rates.

    Bacteria may also play a role: the types of bacteria found in your microbiome are thought to contribute to bowel cancer risk. Even exposure to certain bacterial toxins has been linked to bowel cancer risk.

    How can you reduce your risk of cancer?

    While there is no definitive evidence linking chemicals to increased cancer risk in young people, this is an area of intense ongoing research. Reducing your use of and exposure to plastics and chemicals where possible is still probably a healthy thing to do.

    On top of that, you can reduce your overall cancer risk through regular exercise and maintaining a healthy, balanced diet.

    If you have any concerns, and particularly if you have a family history of cancer, consult your doctor.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, WEHI (Walter and Eliza Hall Institute of Medical Research) and John (Eddie) La Marca, Senior Research Officer, Blood Cells and Blood Cancer, WEHI (Walter and Eliza Hall Institute of Medical Research)

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

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  • Biological Age Test: Can You Pass These 3?

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    Alisa Szyman gives us some insight:

    On your feet!

    In fact, biological age is not one thing but quite a lot of things, each of which can age at different rates.

    See for example: Age & Aging: What Can (And Can’t) We Do About It?

    Today we’re focusing on “functional aging”, that is to say, “how much is aging affecting your ability to physically perform critical movements?”.

    With that in mind, here are the three functional aging tests and what they actually tell us:

    • Sit-to-rise test: lower yourself to the floor and stand back up, without using your hands, knees, or arms, starting from 10 points and subtracting 1 for each support used and 0.5 for loss of balance, with scores of 8–10 indicating strong overall function, 6–7 showing mild decline, 3–5 signalling significant decline, and below 3 linked to up to a 5x higher mortality risk, while each 1-point improvement is associated with a 21% reduction in all-cause mortality.
    • Single-leg balance test: stand on one leg with your hands on your hips, and time how long you can hold it (eyes open, then closed), where poorer performance—especially with eyes closed—indicates declines in your vestibular system and proprioception, both key components of neuromuscular aging and strong predictors of mortality. Not least of all because of the old “fall over, break a hip, decline rapidly and die” factor.
    • Deep squat hold test: hold a full deep squat with your heels flat on the floor and your chest upright for 10–30 seconds, where success reflects good hip, knee, ankle, and spine mobility, while compensations (heels lifting, falling backwards, rounding your lower back, or inability to squat) show up specific joint or mobility limitations that you might want to work on.

    Passing all three (while over the age of 40) suggests your biological age is younger than your chronological age, passing two highlights one weak area to improve, and passing one or none indicates multiple declining systems—but all are highly trainable regardless of age.

    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:

    Mobility For Now & For Later: Train For The Marathon That Is Your Life!

    Take care!

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  • ‘Active recovery’ after exercise is supposed to improve performance – but does it really work?

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    Imagine you have just finished a workout. Your legs are like jelly, your lungs are burning and you just want to collapse on the couch.

    But instead, you pick yourself up and go for a brisk walk.

    While this might seem counterintuitive, doing some light activity after an intense workout – known as “active recovery” – has been suggested to reduce soreness and speed up recovery after exercise.

    But does it work or is it just another fitness myth?

    gpointstudio/Shutterstock

    What is active recovery?

    Active recovery simply describes doing some low-intensity physical activity after a strenuous bout of exercise.

    This is commonly achieved through low-intensity cardio, such as walking or cycling, but can also consist of low-intensity stretching, or even bodyweight exercises such as squats and lunges.

    The key thing is making sure the intensity is light or moderate, without moving into the “vigorous” range.

    As a general rule, if you can maintain a conversation while you’re exercising, you are working at a light-to-moderate intensity.

    Some people consider doing an easy training session on their “rest days” as a form of active recovery. However, this has not really been researched. So we will be focusing on the more traditional form of active recovery in this article, where it is performed straight after exercise.

    What does active recovery do?

    Active recovery helps speed up the removal of waste products, such as lactate and hydrogen, after exercise. These waste products are moved from the muscles into the blood, before being broken down and used for energy, or simply excreted.

    This is thought to be one of the ways it promotes recovery.

    In some instances active recovery has been shown to reduce muscle soreness in the days following exercise. This may lead to a faster return to peak performance in some physical capabilities such as jump height.

    A man stretching his leg on a running track.
    Active recovery can involve stretching. fatir29/Shutterstock

    But, active recovery does not appear to reduce post-exercise inflammation. While this may sound like a bad thing, it’s not.

    Post-exercise inflammation can promote increases in strength and fitness after exercise. And so when it’s reduced (say, by using ice baths after exercise) this can lead to smaller training improvements than would be seen otherwise.

    This means active recovery can be used regularly after exercise without the risk of affecting the benefits of the main exercise session.

    There’s evidence to the contrary too

    Not all research on active recovery is positive.

    Several studies indicate it’s no better than simply lying on the couch when it comes to reducing muscle soreness and improving performance after exercise.

    In fact, there’s more research suggesting active recovery doesn’t have an effect than research showing it does have an effect.

    While there could be several reasons for this, two stand out.

    First, the way in which active recovery is applied in the research varies as lot. It’s likely there is a sweet spot in terms of how long active recovery should last to maximise its benefits (more on this later).

    Second, it’s likely the benefits of active recovery are trivial to small. As such, they won’t always be considered “significant” in the scientific literature, despite offering potentially meaningful benefits at an individual level. In sport science, studies often have small sample sizes, which can make it hard to see small effects.

    But there doesn’t seem to be any research suggesting active recovery is less effective than doing nothing, so at worst it certainly won’t cause any harm.

    When is active recovery useful?

    Active recovery appears useful if you need to perform multiple bouts of exercise within a short time frame. For example, if you were in a tournament and had 10–20 minutes between games, then a quick active recovery would be better than doing nothing.

    Active recovery might also be a useful strategy if you have to perform exercise again within 24 hours after intense activity.

    For example, if you are someone who plays sport and you need to play games on back-to-back days, doing some low-intensity active recovery after each game might help reduce soreness and improve performance on subsequent days.

    Similarly, if you are training for an event like a marathon and you have a training session the day after a particularly long or intense run, then active recovery might get you better prepared for your next training session.

    Conversely, if you have just completed a low-to-moderate intensity bout of exercise, it’s unlikely active recovery will offer the same benefits. And if you will get more than 24 hours of rest between exercise sessions, active recovery is unlikely to do much because this will probably be long enough for your body to recover naturally anyway.

    A women's soccer team sitting on the ground resting.
    Active recovery may be useful for people with back-to-back sporting commitments. Monkey Business Images/Shutterstock

    How to get the most out of active recovery

    The good news is you don’t have to do a lot of active recovery to see a benefit.

    A systematic review looking at the effectiveness of active recovery across 26 studies found 6–10 minutes of exercise was the sweet spot when it came to enhancing recovery.

    Interestingly, the intensity of exercise didn’t seem to matter. If it was within this time frame, it had a positive effect.

    So it makes sense to make your active recovery easy (because why would you make it hard if you don’t have to?) by keeping it in the light-to-moderate intensity range.

    However, don’t expect active recovery to be a complete game changer. The research would suggest the benefits are likely to be small at best.

    Hunter Bennett, Lecturer in Exercise Science, University of South Australia and Lewis Ingram, Lecturer in Physiotherapy, University of South Australia

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

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  • Exercises for Aging-Ankles

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    Can Ankles Deterioration be Stopped?

    As we all know (or have experienced!), Ankle mobility deteriorates with age.

    We’re here to argue that it’s not all doom and gloom!

    (In fact, we’ve written about keeping our feet, and associated body parts, healthy here).

    This video by “Livinleggings” (below) provides a great argument that yes, ankle deterioration can be stopped, or even reversed. It’s a must-watch for anyone from yoga enthusiasts to gym warriors who might be unknowingly crippling their ankle-health.

    How We Can Prioritise Our Ankles

    Poor ankle flexibility isn’t just an inconvenience – it’s a direct route to knee issues, hip hiccups, and back pain. More importantly, ankle strength is a core component of building overall mobility.

    With 12 muscles in the ankle, it can be overwhelming to work out which to strengthen – and how. But fear not, we can prioritise three of the twelve: the calf duo (gastrocnemius and soleus) and the shin’s main muscle, the tibialis anterior.

    The first step is to test yourself! A simple wall test reveals any hidden truths about your ankle flexibility. Go to the 1:55 point in the video to see how it’s done.

    If you can’t do it, you’ve got work to be done.

    If you read the book we recommended on great functional exercises for seniors, then you may already be familiar with some super ankle exercises.

    Otherwise, these four ankle exercises are a great starting point:

    How did you find that 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!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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