
How To Set Anxiety Aside
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How To Set Anxiety Aside
We’ve talked previously about how to use the “release” method to stop your racing mind.
That’s a powerful technique, but sometimes we need to be calm enough to use it. So first…
Breathe
Obviously. But, don’t underestimate the immediate power of focusing on your breath, even just for a moment.
There are many popular breathing exercises, but here’s one of the simplest and most effective, “4–4 breathing”:
- Breathe in for a count of four
- Hold for a count four
- Breathe out for a count of four
- Hold for a count of four
- Repeat
Depending on your lung capacity and what you’re used to, it may be that you need to count more quickly or slowly to make it feel right. Experiment with what feels comfortable for you, but the general goal should breathing deeply and slowly.
Identify the thing that’s causing you anxiety
We’ve also talked previously about how to use the RAIN technique to manage difficult emotions, and that’s good for handling anxiety too.
Another powerful tool is journaling.
Read: How To Use Journaling to Challenge Anxious Thoughts
If you don’t want to use any of those (very effective!) methods, that’s fine too—journaling isn’t for everyone.
You can leverage some of the same benefits by simply voicing your worries, even to yourself:
There’s an old folk tradition of “worry dolls”; these are tiny little dolls so small they can be kept in a pocket-size drawstring purse. Last thing at night, the user whispers their worries to the dolls and puts them back in their bag, where they will work on the person’s problem overnight.
We’re a health and productivity newsletter, not a dealer of magic and spells, but you can see how it works, right? It gets the worries out of one’s head, and brings about a helpful placebo effect too.
Focus on what you can control
- Most of what you worry about will not happen.
- Some of what you worry about may happen.
- Worrying about it will not help.
In fact, in some cases it may bring about what you fear, by means of the nocebo effect (like the placebo effect, but bad). Additionally, worrying drains your body and makes you less able to deal with whatever life does throw at you.
So while “don’t worry; be happy” may seem a flippant attitude, sometimes it can be best. However, don’t forget the other important part, which is actually focusing on what you can control.
- You can’t control whether your car will need expensive maintenance…
- …but you can control whether you budget for it.
- You can’t control whether your social event will go well or ill…
- …but you can control how you carry yourself.
- You can’t control whether your loved one’s health will get better or worse…
- …but you can control how you’re there for them, and you can help them take what sensible precautions they may.
…and so forth.
Look after your body as well!
Your body and mind are deeply reliant on each other. In this case, just as anxiety can drain your body’s resources, keeping your body well-nourished, well-exercised, and well-rested and can help fortify you against anxiety. For example, when it comes to diet, exercise, and sleep:
- Read: Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan
- Read: Exercise and anxiety: physical activity appears to be protective against anxiety disorders in clinical and non-clinical populations
- Read: Sleep problems predict and are predicted by generalized anxiety/depression
Don’t know where to start? How about the scientifically well-researched, evidence-based, 7-minute workout?
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The Fat That Fuels Alzheimer’s Disease
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This is not about trans fats, or super-processed hydrogenated vegetable oils, or butter.
Although, you might want to check out: Can Saturated Fats Be Healthy? and, for that matter, A Word About Trans-Fatty Acids (TFAs) ← when you click this one, you’ll need to scroll down slightly for the bit about trans fats.
No, it’s about adipose tissue.
The Adipose-Brain Crosstalk
Body fat is blamed for many things, often unfairly.
By this we mean: there are many adverse health conditions that are associated with being in the “obese” category of a BMI scale, but this is very misleading if we don’t look at the actual causes at hand. It would be like saying that since black people die in the US at a higher rate than white people do, blackness itself is to blame, instead of looking at the systemic issues at hand, ranging from higher association with poverty due to generational disprivilege, to receiving lower quality medical care. We wrote previously about Fat’s Real Barriers To Health, shining a similar light on the actual problems at hand, often including such things as:
- medication dosages being tailored to thin people rather than calculated on a per-kg basis and guess what, now it doesn’t work and you might die
- surgeons being untrained and/or unwilling to operate on people unless they lose weight first (often resulting in a denial of essential surgery)
- hospital equipment that was built with smaller sizes in mind, ranging from blood pressure cuffs to MRI machines, resulting again in skipped (or substandard) medical care
You can read more about this kind of thing in: Shedding Some Obesity Myths
So, all that shows how in many cases, fat isn’t the real problem; it’s just a bodily attribute that people either see and decide to hand it problems, or else simply do not care enough to address a need going unmet.
However, this today is not one of those instances.
Researchers (Dr. Li Yang et al.) used a combination of human patient fat samples, mouse models, and lab tests of amyloid clumping, to discover that fat tissue releases extracellular vesicles that can cross the blood–brain barrier and accelerate amyloid-β plaque buildup, a hallmark of Alzheimer’s disease.
Furthermore, the more adipose (fat) tissue you have, the worse this seems to be.
Limitation: the researchers did not distinguish between different types of adipose tissue. We may hypothesize that white adipose tissue will be the worst, yellow adipose tissue not so bad, and we wouldn’t be surprised if brown adipose tissue turned out to be protective. For why we make that latter prediction, see: The BAT-pause! ← the title here refers to the production of highly beneficial brown adipose tissue (BAT) slowing down during the menopause, if we’re not careful—but there are things we can do to convert white adipose tissue to yellow and brown.
You can read the paper in full, here: Decoding adipose–brain crosstalk: Distinct lipid cargo in human adipose-derived extracellular vesicles modulates amyloid aggregation in Alzheimer’s disease
Before you decide on your next weight-loss plan, though, please be aware that over the age of 65, a BMI in the “overweight” category is protective against all-cause mortality
Thus, a potentially sensible plan if you’re already in a weight range you’re happy with (and an adiposity range you’re happy with, for that matter, since of course weight can come from more things than just fat, e.g. water weight, muscle mass), is to use what we talked about in the “BAT-pause” article linked above, to convert adipose tissue into its healthiest form. However, as a caveat, that’s just us doing a 2+2=4 on the evidence, and not a matter of interventional RCTs having been done to confirm the hypothesis. We’d love to see such studies, though, and will definitely keep an eye out for them!
Want to nourish your brain without fueling Alzheimer’s?
Check out:
A New Contender For “Best Diet For Heart & Brain” In Aging
Enjoy!
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Who Initiates Sex & Why It Matters
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In an ideal world, it wouldn’t matter any more than who first says “let’s get something to eat” when hungry. But in reality, it can cause serious problems on both sides:
Fear and loathing?
The person who initiates gets the special prize of an n% chance of experiencing rejection, and then what? Try again, and again, and risk seeming pushy? Or leave the ball in the other person’s court, where it may then go untouched for the next few months, because (in the most positive scenario) they were waiting for you to initiate at a better time for them?
The person who does not initiate, and/but does not want sex at that time, gets the special prize of either making their partner feel unwanted, insecure, and perhaps unloved, or else grudgingly consenting to sex that’s going to be no fun while your heart’s not in it, and thus create the same end result plus you had an extra bad experience?
So, that sucks all around:
- Initiating touch (sex or cuddling) can feel like a test of being wanted, whereupon a lack of initiation or response may be misinterpreted as a lack of love or appreciation.
- Meanwhile, non-reciprocation might stem from exhaustion or unrelated issues. For many, it’s a physiological lottery.
10almonds note: not discussed in this video, but for many couples, problems can also arise because one partner or another just isn’t showing up with the expected physical signs of physiological arousal, so even if they say (and mean!) an enthusiastic “yes”, their body’s signs get misread as a “not really, though”, resulting in one partner feeling rejected, and both feeling inadequate—on account of something that was completely unrelated to how the person actually felt about the prospect of sex*.
*Sometimes, physiological arousal will simply not accompany psychological arousal, no matter how sincere the latter. And on the flipside, sometimes the signs of physiological arousal will just show up without psychological arousal. The human body is just like that sometimes. We all must listen to our partners’ words, not their genitals!
The solution to this problem is thus the same as the solution to the rest of the problem that is discussed in the video, and it’s: good communication.
That can be easier said than done, of course—not everyone is at their most eloquent in such situations! Which is why it can be important to have those conversations first outside of the bedroom when the stakes are low/non-existent.
Even with the best communication, a more general, overarching non-reciprocity (real or perceived) of sexual desire can cause bitterness, resentment, and can ultimately be relationship-ending if a resolution that’s acceptable to everyone involved is not found.
Ultimately, the work as a couple must begin from within as individuals—addressing self-worth issues to better navigate love and intimacy.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Relationships: When To Stick It Out & When To Call It Quits
Take care!
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Cooking for Longevity – by Nisha Melvani
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Before it gets to the recipes, this book kicks off with a lot of science (much more than is usual for even healthy-eating recipe books), demystifying more nutrients than most people think of on a daily basis, what they do and where to get them, and even how to enhance nutrient absorption.
As well as an up-front ingredients list, we additionally get not just meal planning advice in the usual sense of the word, but also advice on timing various aspects of nutrition in order to enjoy the best metabolic benefits.
The recipes themselves are varied and good. It’s rare to find a recipe book that doesn’t include some redundant recipes, and this one’s no exception, but it’s better to have too much information than too little, so it’s perhaps no bad thing that all potentially necessary bases are covered.
In terms of how well it delivers on the title’s promised “cooking for longevity” and the subtitle’s promised “boosting healthspan”, the science is good; very consistent with what we write here at 10almonds, and well-referenced too.
Bottom line: if you’d like recipes to help you live longer and more healthily, then this book has exactly that.
Click here to check out Cooking For Longevity, and cook for longevity!
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Bright Line Eating – by Dr. Susan Peirce Thompson
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This is a great title! It’s a great book too, but let’s talk about the title for a moment:
The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.
And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.
To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.
This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.
Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.
Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.
Click here to check out Bright Line Eating, and enjoy life, healthily!
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With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help
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When President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”
Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.
In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.
In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.
“Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.
“American families should not have their financial lives ruined by medical bills,” Chopra continued.
The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.
Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.
At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.
But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.
“The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.
CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.
Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.
“There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”
The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.
Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”
The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.
The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.
The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.
And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.
A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”
With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.
There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.
Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”
Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.
“Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”
The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.
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.
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Understanding Type 1 Diabetes
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
No question/request too big or small 😎
❝I enjoy10almonds reading. What you need more articles about is type 1 diabetes❞
Glad you enjoy it!
You’re right that we haven’t written a lot about type 1 diabetes (henceforth: T1D), and the reason is that most people tend to be interested in:
- Things that pertain to them directly (e.g. health conditions they have)
- Things that might pertain to them (e.g. health conditions they fear getting)
So, we have a lot of articles about health conditions that are very common and/or become increasingly common as we get older, and therefore that everyone would do well to avoid.
In contrast, since T1D is usually diagnosed at a rather young age, our readers will tend to fall into one of the following two categories:
- People who do not have T1D and, being mostly older adults, less likely to get it now
- People who do have T1D and, as such, already know far more about it than we’re likely to include in a one-page article
- Honorable mention: people who do not have T1D but do live with or otherwise spend a lot of time with someone who does, and thus learn a lot due by proximity and (hopefully) care for the other’s wellbeing
However! Perhaps we are overemphasizing a focus on direct usefulness, and underestimating general interest.
So, while we won’t have room to go into great depth, let’s address some important things:
It’s really quite different from type 2 diabetes
While type 2 diabetes is largely a matter of insulin resistance resulting in blood sugar imbalances (and thus can largely be controlled by dietary adjustments, for most people), T1D is an autoimmune disorder in which the pancreas (which normally produces insulin) goes to war with itself and produces no meaningful amount of insulin.
As a result, those with T1D rely on exogenous (“comes from outside”) insulin, and that’s not negotiable (until such time as a cure is found, but alas, that’s not yet).
Without exogenous insulin, blood sugar levels will rocket upwards (even if sugar consumption was minimal, the problem is that it has no way of getting out of the blood and into where it’s needed, so it just builds up), and this hyperglycemia will cause all the same problems it would in type 2 diabetes (including diabetic ketoacidosis and, if untreated, death), except that unlike in type 2 diabetes (where this can often be waited out if it’s not too severe), hyperglycemia won’t self-resolve without exogenous insulin.
It makes a lot of other health considerations more difficult to manage
For starters, it increases the risk of… honestly, most other adverse health conditions. This is for three main reasons:
- Being an autoimmune condition, it does mean the immune system is chronically compromised, which reduces its ability to do its actual job, i.e. defending the body from pathogens and similar
- In this case, even the best general advice for most people, such as that discussed in How to Prevent (or Reduce) Inflammation, will only get one so far
- Hypo- and hyperglycemia (low and high blood sugar levels, which are both frequently-suffered conditions within T1D) both have adverse effects on the body which increase the risk of many health problems
- Even if there are still generally helpful habits, such as: 10 Ways To Balance Blood Sugars
- Trying to manage the hypos and hypers makes it very difficult to do a lot of other things that most people take for granted when it comes to improving one’s health. It affects one’s ability to exercise (see our “learn more” below for how to best manage that, by the way), and has a huge impact on adherence to any sort of dietary strategy, let alone things like intermittent fasting. Simply put, one cannot be especially purist about diet when the options are “have a sugary snack at 4am to correct this hypo, or go into a coma”
- This produces similar challenges to those discussed in our article Eat To Beat Chronic Fatigue!
Want to learn more?
You might like this very good book that we reviewed:
Exercise with Type 1 Diabetes: How to exercise without scary lows or frustrating highs – by Ginger Vieira ← most of this book is very practical information, e.g: using fasted exercise (4 hours from last meal+bolus) to prevent hypos, counterintuitive as that may seem—the key is that timing a workout for when you have the least amount of fast-acting insulin in your body means your body can’t easily use your blood sugars for energy, and draws from your fat reserves instead… Win/Win!
That’s just one quick tip; do check out the book for much more 😎
Take care!
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