Spreading Mental Health Awareness

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

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!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

Request: more people need to be aware of suicidal tendencies and what they can do to ward them off

That’s certainly a very important topic! We’ll cover that properly in one of our Psychology Sunday editions. In the meantime, we’ll mention a previous special that we did, that was mostly about handling depression (in oneself or a loved one), and obviously there’s a degree of crossover:

The Mental Health First-Aid That You’ll Hopefully Never Need

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  • We’re only using a fraction of health workers’ skills. This needs to change

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    Roles of health professionals are still unfortunately often stuck in the past. That is, before the shift of education of nurses and other health professionals into universities in the 1980s. So many are still not working to their full scope of practice.

    There has been some expansion of roles in recent years – including pharmacists prescribing (under limited circumstances) and administering a wider range of vaccinations.

    But the recently released paper from an independent Commonwealth review on health workers’ “scope of practice” identifies the myriad of barriers preventing Australians from fully benefiting from health professionals’ skills.

    These include workforce design (who does what, where and how roles interact), legislation and regulation (which often differs according to jurisdiction), and how health workers are funded and paid.

    There is no simple quick fix for this type of reform. But we now have a sensible pathway to improve access to care, using all health professionals appropriately.

    A new vision for general practice

    I recently had a COVID booster. To do this, I logged onto my general practice’s website, answered the question about what I wanted, booked an appointment with the practice nurse that afternoon, got jabbed, was bulk-billed, sat down for a while, and then went home. Nothing remarkable at all about that.

    But that interaction required a host of facilitating factors. The Victorian government regulates whether nurses can provide vaccinations, and what additional training the nurse requires. The Commonwealth government has allowed the practice to be paid by Medicare for the nurse’s work. The venture capitalist practice owner has done the sums and decided allocating a room to a practice nurse is economically rational.

    The future of primary care is one involving more use of the range of health professionals, in addition to GPs.

    It would be good if my general practice also had a physiotherapist, who I could see if I had back pain without seeing the GP, but there is no Medicare rebate for this. This arrangement would need both health professionals to have access to my health record. There also needs to be trust and good communication between the two when the physio might think the GP needs to be alerted to any issues.

    This vision is one of integrated primary care, with health professionals working in a team. The nurse should be able to do more than vaccination and checking vital signs. Do I really need to see the GP every time I need a prescription renewed for my regular medication? This is the nub of the “scope of practice” issue.

    How about pharmacists?

    An integrated future is not the only future on the table. Pharmacy owners especially have argued that pharmacists should be able to practise independently of GPs, prescribing a limited range of medications and dispensing them.

    This will inevitably reduce continuity of care and potentially create risks if the GP is not aware of what other medications a patient is using.

    But a greater role for pharmacists has benefits for patients. It is often easier and cheaper for the patient to see a pharmacist, especially as bulk billing rates fall, and this is one of the reasons why independent pharmacist prescribing is gaining traction.

    Pharmacists explains something to a patient
    It’s often easier for a patient to see a pharmacist than a GP. PeopleImages.com – Yuri A/Shutterstock

    Every five years or so the government negotiates an agreement with the Pharmacy Guild, the organisation of pharmacy owners, about how much pharmacies will be paid for dispensing medications and other services. These agreements are called “Community Pharmacy Agreements”. Paying pharmacists independent prescribing may be part of the next agreement, the details of which are currently being negotiated.

    GPs don’t like competition from this new source, even though there will be plenty of work around for GPs into the foreseeable future. So their organisations highlight the risks of these changes, reopening centuries old turf wars dressed up as concerns about safety and risk.

    Who pays for all this?

    Funding is at the heart of disputes about scope of practice. As with many policy debates, there is merit on both sides.

    Clearly the government must increase its support for comprehensive general practice. Existing funding of fee-for-service medical benefits payments must be redesigned and supplemented by payments that allow practices to engage a range of other health professionals to create health-care teams.

    This should be the principal direction of primary care reform, and the final report of the scope of practice review should make that clear. It must focus on the overall goal of better primary care, rather than simply the aspirations of individual health professionals, and working to a professional’s full scope of practice in a team, not a professional silo.

    In parallel, governments – state and federal – must ensure all health professionals are used to their best of their abilities. It is a waste to have highly educated professionals not using their skills fully. New funding arrangements should facilitate better access to care from all appropriately qualified health professionals.

    In the case of prescribing, it is possible to reconcile the aspirations of pharmacists and the concerns of GPs. New arrangements could be that pharmacists can only renew medications if they have agreements with the GP and there is good communication between them. This may be easier in rural and suburban areas, where the pharmacists are better known to the GPs.

    The second issues paper points to the complexity of achieving scope of practice reforms. However, it also sets out a sensible path to improve access to care using all health professionals appropriately.

    Stephen Duckett, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice and Primary Care, The University of Melbourne

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

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  • No-Exercise Exercise!

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    Do you love to go to the gym?

    If so, today’s article might not be for you so much. Or maybe it will, because let’s face it, exercise is fun!

    At least… It can be, and should be 😎

    So without further ado, here’s a slew of no-exercise exercise ideas; we’re willing to bet that somewhere in the list there’s at least some you haven’t tried before, and probably some you haven’t done in a while but might enjoy making a reprise!

    Walking

    No surprises here: walking is great. Hopefully you have some green spaces near you, but if you don’t, [almost] any walking is better than no walking. So unless there’s some sort of environmental disaster going on outside, lace up and get stepping.

    If you struggle to “walk for walking’s sake” give yourself a little mission. Walk to the shop to buy one item. Walk to the park and find a flower to photograph. Walk to the library and take out a book. Whatever works for you!

    See also: The Doctor Who Wants Us To Exercise Less, And Move More

    Take the stairs

    This one doesn’t need many words, just: make it a habit.

    Treat the elevators as though they aren’t there!

    See also: How To Really Pick Up (And Keep!) Those Habits

    Dance

    Dance is amazing! Any kind of dance, whatever suits your tastes. This writer loves salsa and tango, but no matter whether for you it’s zouk or zumba, breakdancing or line dancing, whatever gets you moving is going to be great for you.

    If you don’t know how, online tutorials abound, and best of all is to attend local classes if you can, because they’re always a fun social experience too.

    Make music

    Not something often thought of as an exercise, but it is! Most instruments require that we be standing or siting with good posture, focusing intently on our movements, and often as not, breathing very mindfully too. And yes, it’s great for the brain as well!

    Check out: This Is Your Brain on Music: The Science of a Human Obsession – by Dr. Daniel Levitin

    Take a stand

    If you spend a lot of time at a desk, please consider investing in a standing desk; they can be truly life-changing. Not only is it so much better for your back, hips, neck, and internal organs, but also it burns hundreds more calories than sitting, due to the no-exercise exercise that is keeping your body constantly stabilized while on your feet.

    (or, if you’re like this writer: on your foot. I do have two feet, I just spend an inordinate amount of time at my desk standing on one leg at a time; I’m a bit of a flamingo like that)

    See also: Deskbound: Standing Up to a Sitting World – by Kelly Starrett and Glen Cordoza

    Sit, but…

    Sit in a sitting squat! Sometimes called a Slav squat, or an Asian squat, or a resting squat, or various other names:

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

    Alternatively, sitting in seiza (the traditional Japanese sitting position) is also excellent, but watch out! While it’s great once your body is accustomed to it, if you haven’t previously sat this way much, you may cut off your own circulation, hurt your knees, and (temporarily) lose feeling in your feet. So if you don’t already sit in seiza often, gradually work up the time period you spend sitting in seiza, so that your vasculature can adapt and improve, which honestly, is a very good thing for your legs and feet to have.

    Breathe

    Perhaps the absolute most “no-exercise exercise” there is. And yes, of course you are (hopefully) breathing all the time, but how you are breathing matters a lot:

    The Inside Job Of Fixing Our Breathing: Exercises That Can Fix Sinus Problems (And More)

    Clean

    This doesn’t have to mean scrubbing floors like a sailor—even merely giving your house the Marie Kondo treatment counts, because while you’re distracted with all the objects, you’re going to be going back and forth, getting up and down, etc, clocking up lots of exercise that you barely even notice!

    PS, check out: The Life-Changing Manga Of Tidying Up – by Marie Kondo

    Garden

    As with the above, it’s lots of activity that doesn’t necessarily feel like it (assuming you’re doing more pruning and weeding etc, and less digging ditches etc), and as a bonus, there are a stack of mental health benefits to being in a green natural environment and interacting with soil:

    Read more: The Antidepressant In Your Garden

    Climb

    Depending on where you live, this might mean an indoor climbing wall, but give it a go! They have color-coded climbs from beginner to advanced, so don’t worry about being out of your depth.

    And the best thing is, the beginner climbs will be as much a workout to a beginner as the advanced climbs will be to an advanced climber, because at the end of the day, you’re still clinging on for dear life, no matter whether it’s a sizeable handhold not far from the ground, or the impression of a fingernail crack in an overhang 100ft in the air.

    Video games (but…)

    Less in the category of Stardew Valley, and more in the category of Wii Fit.

    So, dust off that old controller (or treat yourself to one if you didn’t have one already), and get doing a hundred sports and other physical activities in the comfort of your living room, with a surprisingly addictive gaming system!

    Sex!

    You probably don’t need instructions here, and if you do, well honestly, we’re running out of space today. But the answer to “does xyz count?” is “did it get your heart racing?” because if so, it counts

    Take care!

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  • Unlock Your Menopause Type – by Dr. Heather Hirsch

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    We featured Dr. Hirsch before, here, and mentioned this book which, at the time, we had not yet reviewed. So, here it is:

    What sets this apart from a lot of menopause books is that there’s a lot less “eat these foods and your body will magically stop exhibiting symptoms of menopause” and a lot more clinical observations and then evidence-based recommendations.

    Which is not to say don’t eat broccoli and almonds; by all means, they’re great foods and contain valuable nutrients that will help. But it is to say that if your doctor’s prescription is just broccoli and almonds, maybe have those as a snack while you’re looking for a second opinion.

    Dr. Hirsch goes through various “menopause types”, but it’s not so much “astrology for gynecologists” and more “here are clusters of menopause symptoms set against timeline of presentation, and they can be categorized into six main ways that between them, cover pretty much all my patients, which have been many”.

    So if you, dear reader, are menopausal (including peri- or post-), then the chances are very good that you will see yourself in one of those six sets.

    She then goes about how to prioritize relief and safety, and personalize a treatment plan, and maintain the best menopausal care for you, going forward.

    The style is easy-reading pop-science, punctuated by clinical science and 35 pages of references. She’s also, unlike a lot of authors in the genre, manifestly not invested in being a celebrity or making a personality cult out of her recommendations; she’s happy to stick to the science and put out good advice.

    Bottom line: if you or someone you love is menopausal (including peri- or post-), this is a top-tier book.

    Click here to check out Unlock Your Menopause Type, and get the best care for you!

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  • Self-Care for Tough Times – by Suzy Reading

    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.

    A note on the author: while not “Dr. Reading”, she is a “CPsychol, B Psych (Hons), M Psych”; a Chartered Psychologist specializing in wellbeing, stress management and facilitation of healthy lifestyle change. So this is coming from a place of research and evidence!

    The kinds of “tough times” she has in mind are so numerous that listing them takes two pages in the book, so we won’t try here. But suffice it to say, there are a lot of things that can go wrong for us as humans, and this book addresses how to take care of ourselves mindfully in light of them.

    The author takes a “self-care is health care” approach, and goes about things with a clinical mindset and/but a light tone, offering both background information, and hands-on practical advice.

    Bottom line: there may be troubles ahead (and maybe you’re in the middle of troubles right now), but there’s always room for a little sunshine too.

    Click here to check out Self-Care For Tough Times, and care for yourself in tough times!

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  • How To Heal And Regrow Receding Gums

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Hey Sheila – As always, your articles are superb !! So, I have a topic that I’d love you guys to discuss: green tea. I used to try + drink it years ago but I always got an allergic reaction to it. So the question I’d like answered is: Will I still get the same allergic reaction if I take the capsules ? Also, because it’s caffeinated, will taking it interfere with iron pills, other vitamins + meds ? I read that the health benefits of the decaffeinated tea/capsules are not as great as the caffeinated. Any info would be greatly appreciated !! Thanks much !!❞

    Hi! I’m not Sheila, but I’ll answer this one in the first person as I’ve had a similar issue:

    I found long ago that taking any kind of tea (not herbal infusions, but true teas, e.g. green tea, black tea, red tea, etc) on an empty stomach made me want to throw up. The feeling would subside within about half an hour, but I learned it was far better to circumvent it by just not taking tea on an empty stomach.

    However! I take an l-theanine supplement when I wake up, to complement my morning coffee, and have never had a problem with that. Of course, my physiology is not your physiology, and this “shouldn’t” be happening to either of us in the first place, so it’s not something there’s a lot of scientific literature about, and we just have to figure out what works for us.

    This last Monday I wrote (inspired in part by your query) about l-theanine supplementation, and how it doesn’t require caffeine to unlock its benefits after all, by the way. So that’s that part in order.

    I can’t speak for interactions with your other supplements or medications without knowing what they are, but I’m not aware of any known issue, beyond that l-theanine will tend to give a gentler curve to the expression of some neurotransmitters. So, if for example you’re talking anything that affects that (e.g. antidepressants, antipsychotics, ADHD meds, sleepy/wakefulness meds, etc) then checking with your doctor is best.

    ❝Can you do something on collagen and keep use posted on pineapple, and yes love and look forward to each issue❞

    Glad you’re enjoying! We did write a main feature on collagen a little while back! Here it is:

    We Are Such Stuff As Fish Are Made Of

    As for pineapple, there’s not a lot to keep you posted about! Pineapple’s protein-digesting, DNA-unzipping action is well-established and considered harmless (if your mouth feels weird when you eat pineapple or drink pineapple juice, this is why, by the way) because no meaningful damage was done.

    For example:

    • Pineapple’s bromelain action is akin to taking apart a little lego model brick by brick (easy to fix)
    • Clastogenic genotoxicity is more like taking a blowtorch to the lego model (less easy to fix)

    Fun fact: pineapple is good against inflammation, because of the very same enzyme!

    ❝I never knew anything about the l- tea. Where can I purchase it?❞

    You can get it online quite easily! Here’s an example on Amazon

    ❝The 3 most important exercises don’t work if you can’t get on the floor. I’m 78, and have knee replacements. What about 3 best chair yoga stretches? Love your articles!❞

    Here are six!

    We turn the tables and ask you a question!

    We’ll then talk about this tomorrow:

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  • An Addiction Expert’s Insights On Festive Drinking

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    This is Dr. Christopher Kahler. He’s Professor of Behavioral and Social Sciences, Director of Alcohol and Addiction Studies, Professor of Psychiatry and Human Behavior, all at Brown University.

    What does he want us to know?

    It’s the trickiest time of the year

    Per stats, alcohol sales peak in December, with the heaviest drinking being from mid-December (getting an early start on the Christmas cheer) to New Year’s Eve. As for why, there’s a collection of reasons, as he notes:

    ❝The main challenge is there’s an extra layer of stress, with a lot of obligations and expectations from friends and family. We’re around people who maybe we’re not usually around, and in larger groups. It’s also a time of heightened emotion and, for some people, loneliness.

    On top of that, alcohol use is built into a lot of our winter holiday traditions. It’s often marketed as part of the “good life.” We’re expected to have alcohol when we celebrate.❞

    As for how much alcohol is safe to drink… According to the World Health Organization, the only safe amount of alcohol is zero:

    Can We Drink To Good Health?

    Dr. Kahler acknowledges, however, that many people will wish to imbibe anyway, and indeed, he himself does drink a little, but endeavours to do so mindfully, and as such, he recommends that we…

    HALT!

    Dr. Kahler counsels us against making decisions (including the decision to drink alcohol), on occasions when we are one or more of the following:

    • Hungry
    • Angry
    • Lonely
    • Tired

    He also notes that around this time of year, often our normal schedules and habits are disrupted, which introduces more microdecisions to our daily lives, which in turn means more “decision fatigue”, and the greater chance of making bad decisions.

    We share some practical tips on how to reduce the chances of thusly erring, here:

    How To Reduce Or Quit Alcohol

    Set your intentions now

    He bids us figure out what our goal is, and really think it through, including not just “how many drinks to have” if we’re drinking, but also such things as “what feelings are likely to come up”. Because, if we’ve historically used alcohol as a maladaptive coping mechanism, we’re going to need a different, better, healthier coping mechanism (we talked more about that in our above-linked article about reducing or quitting alcohol, too, with some examples).

    He also suggests that we memorize our social responses—exactly what we’re going to say if offered a drink, for example:

    ❝It’s important to know what you’re going to say about your alcohol use. If someone asks if they can get you a drink, good responses could be: “A glass of water would be great” or “Do you have any non-alcoholic cider?” You don’t have to explain yourself. Just ask for what you want, because saying no to someone can be difficult.❞

    See also:

    December’s Traps To Plan Around

    Mix it up and slow it down

    No, that doesn’t mean mix yourself a sloe gin cocktail. But rather, it’s about alternating alcoholic and non-alcoholic drinks, to give your body half a chance to process the alcohol, and also to rehydrate a little along the way.

    We talk about this and other damage-limitation methods, here:

    How To Reduce The Harm Of Festive Drinking (Without Abstaining)

    Take care!

    Don’t Forget…

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