Who you are and where you live shouldn’t determine your ability to survive cancer
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In Canada, nearly everyone has a cancer story to share. It affects one in every two people, and despite improvements in cancer survivorship, one out of every four people affected by cancer still will die from it.
As a scientist dedicated to cancer care, I work directly with patients to reimagine a system that was never designed for them in the first place – a system in which your quality of care depends on social drivers like your appearance, your bank statements and your postal code.
We know that poverty, poor nutrition, housing instability and limited access to education and employment can contribute to both the development and progression of cancer. Quality nutrition and regular exercise reduce cancer risk but are contingent on affordable food options and the ability to stay active in safe, walkable neighbourhoods. Environmental hazards like air pollution and toxic waste elevate the risk of specific cancers, but are contingent on the built environment, laws safeguarding workers and the availability of affordable housing.
On a health-system level, we face implicit biases among care providers, a lack of health workforce competence in addressing the social determinants of health, and services that do not cater to the needs of marginalized individuals.
Indigenous peoples, racialized communities, those with low income and gender diverse individuals face the most discrimination in health care, resulting in inadequate experiences, missed diagnosis and avoidance of care. One patient living in subsidized housing told me, “You get treated like a piece of garbage – you come out and feel twice as bad.”
As Canadians, we benefit from a taxpayer funded health-care system that encompasses cancer care services. The average Canadian enjoys a life expectancy of more than 80 years and Canada boasts high cancer survival rates. While we have made incredible strides in cancer care, we must work together to ensure these benefits are equally shared amongst all people in Canada. We need to redesign systems of care so that they are:
- Anti-oppressive. We must begin by understanding and responding to historical and systemic racism that shapes cancer risk, access to care and quality of life for individuals facing marginalizing conditions. Without tackling the root causes, we will never be able to fully close the cancer care gap. This commitment involves undoing intergenerational trauma and harm through public policies that elevate the living and working conditions of all people.
- Patient-centric. We need to prioritize patient needs, preferences and values in all aspects of their health-care experience. This means tailoring treatments and services to individual patient needs. In policymaking, it involves creating policies that are informed by and responsive to the real-life experiences of patients. In research, it involves engaging patients in the research process and ensuring studies are relevant to and respectful of their unique perspectives and needs. This holistic approach ensures that patients’ perspectives are central to all aspects of health care.
- Socially just. We must strive for a society in which everyone has equal access to resources, opportunities and rights, and systemic inequalities and injustices are actively challenged and addressed. When redesigning the cancer care system, this involves proactive practices that create opportunities for all people, particularly those experiencing the most marginalization, to become involved in systemic health-care decision-making. A system that is responsive to the needs of the most marginalized will ultimately work better for all people.
Who you are, how you look, where you live and how much money you make should never be the difference between life and death. Let us commit to a future in which all people have the resources and support to prevent and treat cancer so that no one is left behind.
This article is republished from HealthyDebate under a Creative Commons license. Read the original article.
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How Healthy People Regulate Their Emotions
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Some people seem quite unflappable, while others are consistently on the edge of a breakdown or outburst. So, how does a person regulate emotions, without suppressing them?
Eight things mentally healthy people do
Doing these things is hardest when one is actually in a disrupted emotional state, so they are all good things to get in the habit of doing at all times:
- Recognize and label emotions: identify specific emotions like anxiety, excitement, frustration, and so forth. You can track them for better emotional management, but it suffices even to recognize in the moment such things as “ok, I’m feeling anxious” etc.
- Embrace self-awareness: acknowledge emotions without judgment, using mindfulness and meditation to enhance emotional awareness and reduce reactivity—view your emotions neutrally, with a detached curiosity.
- Reframe negative thoughts: use cognitive reappraisal to change your perspective on situations, viewing setbacks as opportunities for growth.
- Express emotions constructively: use outlets like writing, or talking to someone to process emotions, preventing emotional build-up. Creating expressive art can also help many.
- Seek social support: cultivate strong relationships that provide emotional support and perspective, helping to manage stress and emotions.
- Maintain physical health: exercise, sleep, and a balanced diet support emotional resilience by improving overall well-being and brain function. It’s harder to be in the best mental health if your body is collapsing from exhaustion.
- Use stress management techniques: practice deep breathing, meditation, or other (non-chemical) relaxation methods to reduce stress and calm the mind and body.
- Seek professional help when needed: when emotions become overwhelming, consider therapy to develop personalized coping mechanisms and emotional regulation strategies.
For more details on all of these, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
- How Are You, Really? (Alexithymia & Emotional Regulation)
- How To Manage Chronic Stress
- How To Set Anxiety Aside
- A Selection Of CBT & DBT Tools For Emotional Regulation
Take care!
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Jasmine McDonald’s Ballet Stretching Routine
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Why Jasmine’s Video is Useful
Jasmine McDonald is not only a professional ballerina, but is also a certified personal trainer, so when it comes to keeping her body strong and flexible, she’s a wealth of knowledge. Her video (below) is a great example of this.
In case you’re interested in learning more, she currently (privately) tutors over 30 people on a day-to-day basis. You can contact her here!
Other Stretches?
If you think that Jasmine’s stretches may be out of your league, we recommend checking out our other articles on stretching, including:
- 11 Minutes to Pain-Free Hips
- How to Permanently Loosen a Tight Psoas
- Stretching Scientifically
- Stretching & Mobility
- Stretching to Stay Young
Otherwise, let loose on these dancer stretches and exercises:
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!
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Super Gut – by Dr. William Davis
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You may be wondering: what sets this book apart from the other gut health books we’ve reviewed? For this one, mostly it’s depth.
This is the most scientifically dense book we’ve reviewed on gut health, so if you’re put off by that, this might not be one for you. However, you don’t need prior knowledge, as he does explain things as he goes. The advice in this book is not just the usual “gut health 101” stuff, either!
A particular strength of this book is that it looks at a wide variety of gut- and gut-related disorders, and ways certain readers may need to do different things than others, to address those problems on the path to good gut health.
The style, for all its hard science content, is quite sensationalist, and that may take some getting used to for non-Americans. However, it doesn’t affect the content!
Bottom line: if you just want simple basic advice, then probably best to skip this one. However, if you are sincerely serious about gut health (or just like reading this sort of thing because learning is satisfying), then this book is packed with relevant and detailed information.
Click here to check out Super Gut, and get to know and improve yours!
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Make Social Media Work For Your Mental Health
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Social Media, But Healthy
Social media has a bad reputation, and rightly so. It’s calculated to trick you into doomscrolling and rage-posting, and it encourages you to compare your everyday life to other people’s carefully-curated highlight reels.
Rebalancing Dopamine (Without “Dopamine Fasting”)
But it doesn’t have to be so.
Find your community
One of the biggest strengths social media has going for it is that it can, if used well, be a powerful tool for community. As for why that’s important from a health perspective, see:
How To Beat Loneliness & Isolation
Loneliness & isolation do, of course, kill people. By:
- Accidents, e.g. household fall but nobody notices for a week
- Depression and resultant decline (and perhaps even active suicidality)
- Cognitive decline from a lack of social contact
Read more:
- The Mental Health First-Aid That You’ll Hopefully Never Need
- How To Stay Alive (When You Really Don’t Want To)
- The Five Key Traits Of Healthy Aging
So, what’s “community” to you, and to what extent can you find it online? Examples might include:
- A church, or other religious community, if we be religious
- The LGBT+ community, or even just a part of it, if that fits for us
- Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.
Find your people, and surround yourself with them. There are more than 8,000,000,000 people on this planet, you will not find all the most compatible ones with you on your street.
Grow & nurture your community
Chances are, you have a lot to contribute. Your life experiences are valuable.
Being of service to other people is strongly associated “flourishing”, per the science.
Indeed, one of the questions on the subjective wellness scale test is to ask how much one agrees with the statement “I actively contribute to the happiness and wellbeing of others”.
See: Are You Flourishing? (There’s a Scale)
So, help people, share your insights, create whatever is relevant to your community and fits your skills (it could be anything from art to tutorials to call-to-action posts or whatever works for you and your community)
As a bonus: when people notice you are there for them, they’ll probably be there for you, too. Not always, sadly, but there is undeniable strength in numbers.
Remember it’s not the boss of you
Whatever social media platform(s) you use, the companies in question will want you to use it in the way that is most profitable for them.
Usually that means creating a lot of shallow content, clicking on as many things as possible, and never logging off.
Good ways to guard against that include:
- Use the social media from a computer rather than a handheld device
- Disable “infinite scroll” in the settings, if possible
- Set a timer and stick to it
- Try to keep your interactions to only those that are relevant and kind (for the good of your own health, let alone anyone else’s)
On that latter note…
Before posting, ask “what am I trying to achieve here?” and ensure your action is aligned with your actual desires, and not just reactivity. See also:
A Bone To Pick… Up And Then Put Back Where We Found It
Take care!
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Spelt vs Bulgur – Which is Healthier?
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Our Verdict
When comparing spelt to bulgur, we picked the spelt.
Why?
An argument could be made for bulgur, but we say spelt comes out on top. Speaking of “sorting the wheat from the chaff”, be aware: spelt is a hulled wheat product and bulgur is a cracked wheat product.
Looking at macros first, it’s not surprising therefore that spelt has proportionally more carbs and bulgur has proportionally more fiber, resulting in a slightly lower glycemic index. That said, for the exact same reason, spelt is proportionally higher in protein. Still, fiber is usually the most health-relevant aspect in the macros category, so we’re going to call this a moderate win for bulgur.
When it comes to micronutrients, however, spelt is doing a lot better:
In the category of vitamins, spelt is higher in vitamins A, B1, B2, B3, and E (with the difference in E being 26x more!), while bulgur is higher only in vitamin B9 (and that, only slightly). A clear win for spelt here.
Nor are the mineral contents less polarized; spelt has more copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while bulgur is not higher in any minerals. Another easy win for spelt.
Adding these up makes a win for spelt, but again we’d urge to not underestimate the importance of fiber. Enjoy both in moderation, unless you are avoiding wheat/gluten in which case don’t, and for almost everyone, mixed whole grains are always going to be best.
Want to learn more?
You might like to read:
- Grains: Bread Of Life, Or Cereal Killer?
- Gluten: What’s The Truth?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
Take care!
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Compact Tai Chi – by Dr. Jesse Tsao
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A very frustrating thing when practicing tai chi, especially when learning, is the space typically required. We take a step this way and lunge that way and turn and now we’ve kicked a bookcase. Add a sword, and it’s goodnight to the light fixtures at the very least.
While a popular suggestion may be “do it outside”, we do not all have the luxury of living in a suitable climate. We also may prefer to practice in private, with no pressing urge to have an audience.
Tsao’s book, therefore, is very welcome. But how does he do it? The very notion of constriction is antithetical to tai chi, after all.
He takes the traditional forms, keeps the movements mostly the same, and simply changes the order of them. This way, the practitioner revolves around a central point. Occasionally, a movement will become a smaller circle than it was, but never in any way that would constrict movement.
Of course, an obvious question for any such book is “can one learn this from a book?” and the answer is complex, but we would lean towards yes, and insofar as one can learn any physical art from a book, this one does a fine job. It helps that it builds up progressively, too.
All in all, this book is a great choice for anyone who’s interested in taking up tai chi, and/but would like to do so without leaving their home.
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