The Body: A Guide for Occupants – by Bill Bryson
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Better known for his writings on geography and history, here Bryson puts his mind to anatomy and physiology. How well does he do?
Very well, actually—thanks no doubt to the oversight of the veritable flock of consulting scientists mentioned in the acknowledgements. To this reviewer’s knowledge, no mistakes made it through into publication.
That said, Bryson’s love of history does shine through, and in this case, the book is as much a telling of medical history, as it is of the human body. That’s a feature not a bug, though, as not only is it fascinating in and of itself, but also, it’d be difficult to fully understand where we’re at in science, without understanding how we got here.
The style of the book is easy-reading narrative prose, but packed with lots of quirky facts, captivating anecdotes, and thought-provoking statistics. For example:
- The least effective way to spread germs is kissing. It proved ineffective among volunteers (in what sounds like a fun study) who had been successfully infected with the cold virus. Sneezes and coughs weren’t much better. The only really reliable way to transfer cold germs was physically by touch.
- The United States has 4% of the world’s population but consumes 80% of its opiates.
- Allowing a fever to run its course (within limits) could be the wisest thing. An increase of only a degree or so in body temperature slows the replication rate of viruses by a factor of 200.
Still, these kinds of things are woven together so well, that it doesn’t feel at all like reading a trivia list!
Bottom line: if you’d like to know a lot more about anatomy and physiology, but prefer a very casual style rather than sitting down with a stack of textbooks, this book is a great option.
Click here to check out The Body, and learn more about yours!
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What causes food cravings? And what can we do about them?
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Many of us try to eat more fruits and vegetables and less ultra-processed food. But why is sticking to your goals so hard?
High-fat, sugar-rich and salty foods are simply so enjoyable to eat. And it’s not just you – we’ve evolved that way. These foods activate the brain’s reward system because in the past they were rare.
Now, they’re all around us. In wealthy modern societies we are bombarded by advertising which intentionally reminds us about the sight, smell and taste of calorie-dense foods. And in response to these powerful cues, our brains respond just as they’re designed to, triggering an intense urge to eat them.
Here’s how food cravings work and what you can do if you find yourself hunting for sweet or salty foods.
Fascinadora/Shutterstock What causes cravings?
A food craving is an intense desire or urge to eat something, often focused on a particular food.
We are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar or salt.
Something that reminds us of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to crave it.
Our brains learn to crave foods based on what we’ve enjoyed before. fon thachakul/Shutterstock The cue triggers a physical response, increasing saliva production and gastric activity. These responses are relatively automatic and difficult to control.
What else influences our choices?
While the effect of cues on our physical response is relatively automatic, what we do next is influenced by complex factors.
Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals.But it’s usually hard to keep healthy eating in mind. This is because we tend to prioritise a more immediate reward, like the pleasure of eating, over one that’s delayed or abstract – including health goals that will make us feel good in the long term.
Stress can also make us eat more. When hungry, we choose larger portions, underestimate calories and find eating more rewarding.
Looking for something salty or sweet
So what if a cue prompts us to look for a certain food, but it’s not available?
Previous research suggested you would then look for anything that makes you feel good. So if you saw someone eating a doughnut but there were none around, you might eat chips or even drink alcohol.
But our new research has confirmed something you probably knew: it’s more specific than that.
If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food “categories”, such as salty, sweet or creamy.
Food cues and mindless eating
Your eating history and genetics can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is hard for almost everyone.
Food cues are so powerful they can prompt us to seek out a certain food, even if we’re not overcome by a particularly strong urge to eat it. The effect is more intense if the food is easily available.
This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we eat. Sometimes we use finishing the packet as the signal to stop eating rather than hunger or desire.
Is there anything I can do to resist cravings?
We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in.
- Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit.
- Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket “click and collect” or delivery options can also help avoid ads and impulse buys in the aisle.
- At home, have fruit and vegetables easily available – and easy to see. Also have other nutrient dense, fibre-rich and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich and salty foods from your environment.
- Make sure your goals for eating are SMART. This means they are specific, measurable, achievable, relevant and time-bound.
- Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.
Gabrielle Weidemann, Associate Professor in Psychological Science, Western Sydney University and Justin Mahlberg, Research Fellow, Pyschology, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Evidence-Based Skincare That Beats Product-Specific Hype
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A million videos on YouTube will try to sell you a 17-step skincare routine, or a 1-ingredient magical fix that’s messy and inconvenient enough you’ll do it once and then discard it. This one takes a simple, scientific approach instead.
The Basics That Count
Ali Abdaal, known for his productivity hacks channel, enlisted the help of his friend, dermatologist Dr. Usama Syed, who recommends the following 3–4 things:
- Moisturize twice per day. Skin acts as a barrier, locking in moisture and protecting against irritants. Moisturizers replenish fats and proteins, maintaining this barrier and preventing dry, inflamed, and itchy skin. He uses CeraVe, but if you have one you know works well with your skin, stick with that, because skin comes in many varieties and yours might not be like his.
- Use sunscreen every day. Your phone’s weather app should comment on your local UV index. If it’s “moderate” or above, then sunscreen is a must—even if you aren’t someone who burns easily at all, the critical thing here is avoiding UV radiation causing DNA mutations in skin cells, leading to wrinkles, dark spots, and potentially skin cancer. Use a broad-spectrum sunscreen, ideally SPF 50.
- Use a retinoid. Retinoids are vitamin A-based and offer anti-aging benefits by promoting collagen growth, reducing pigmentation, and accelerating skin cell regeneration. Retinols are weaker, over-the-counter options, while stronger retinoids may require a prescription. Start gently with low dosage, whatever you choose, as initially they can cause dryness or sensitivity, before making everything better. He recommends adapalene as a starter retinoid (such as Differen gel, to give an example brand name).
- Optional: use a cleanser. Cleansers remove oils and dirt that water alone can’t. He recommends using a hydrating cleanser, to avoid stripping natural healthy oils as well as unwanted ones. That said, a cleanser is probably only beneficial if your skin tends towards the oily end of the dry-to-oily spectrum.
For more on all of these, plus an example routine, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Take care!
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Self-Compassion In A Relationship (Positives & Pitfalls)
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Practise Self-Compassion In Your Relationship (But Watch Out!)
Let’s make clear up-front: this is not about “…but not too much”.
With that in mind…
Now let’s set the scene: you, a happily-partnered person, have inadvertently erred and upset your partner. They may or may not have already forgiven you, but you are still angry at yourself.
Likely next steps include all or any of:
- continuing to apologise and try to explain
- self-deprecatory diatribes
- self-flagellation, probably not literally but in the sense of “I don’t deserve…” and acting on that feeling
- self-removal, because you don’t want to further inflict your bad self on your partner
As you might guess, these are quite varied in their degree of healthiness:
- apologising is good, as even is explaining, but once it’s done, it’s done; let it go
- self-deprecation is pretty much never useful, let alone healthy
- self-flagellation likewise; it is not only inherently self-destructive, but will likely create an additional problem for your partner too
- self-removal can be good or bad depending on the manner of that removal: there’s a difference between just going cold and distant on your partner, and saying “I’m sorry; this is my fault not yours, I don’t want to take it out on you, so please give me half an hour by myself to regain my composure, and I will come back with love then if that’s ok with you”
About that last: mentioning the specific timeframe e.g. “half an hour” is critical, by the way—don’t leave your partner hanging! And then do also follow through on that; come back with love after the half-hour elapses. We suggest mindfulness meditation in the interim (here’s our guide to how), if you’re not sure what to do to get you there.
To Err Is Human; To Forgive, Healthy (Here’s How To Do It) ← this goes for when the forgiveness in question is for yourself, too—and we do write about that there (and how)!
This is important, by the way; not forgiving yourself can cause more serious issues down the line:
If, by the way, you’re hand-wringing over “but was my apology good enough really, or should I…” then here is how to do it. Basically, do this, and then draw a line under it and consider it done:
The Apology Checklist ← you’ll want to keep a copy of this, perhaps in the notes app on your phone, or a screenshot if you prefer
(the checklist is at the bottom of that page)
The catch
It’s you, you’re the catch 👈👈😎
Ok, that being said, there is actually a catch in the less cheery sense of the word, and it is:
“It is important to be compassionate about one’s occasional failings in a relationship” does not mean “It is healthy to be neglectful of one’s partner’s emotional needs; that’s self-care, looking after #1; let them take care of themself too”
…because that’s simply not being a couple at all.
Think about it this way: the famous airline advice,
“Put on your own oxygen mask before helping others with theirs”
…does not mean “Put on your own oxygen mask and then watch those kids suffocate; it’s everyone for themself”
So, the same goes in relationships too. And, as ever, we have science for this. There was a recent (2024) study, involving hundreds of heterosexual couples aged 18–73, which looked at two things, each measured with a scaled questionnaire:
- Subjective levels of self-compassion
- Subjective levels of relationship satisfaction
For example, questions included asking participants to rate, from 1–5 depending on how much they felt the statements described them, e.g:
In my relationship with my partner, I:
- treat myself kindly when I experience sorrow and suffering.
- accept my faults and weaknesses.
- try to see my mistakes as part of human nature.
- see difficulties as part of every relationship that everyone goes through once.
- try to get a balanced view of the situation when something unpleasant happens.
- try to keep my feelings in balance when something upsets me.
Note: that’s not multiple choice! It’s asking participants to rate each response as applicable or not to them, on a scale of 1–5.
And…
❝Women’s self-compassion was also positively linked with men’s total relationship satisfaction. Thus, men seem to experience overall satisfaction with the relationship when their female partner is self-kind and self-caring in difficult situations.
Unexpectedly, however, we found that men’s relationship-specific self-compassion was negatively associated with women’s fulfillment.
Baker and McNulty (2011) reported that, only for men, a Self-Compassion x Conscientiousness interaction explained whether the positive effects of self-compassion on the relationship emerged, but such an interaction was not found for women.
Highly self-compassionate men who were low in conscientiousness were less motivated than others to remedy interpersonal mistakes in their romantic relationships, and this tendency was in turn related to lower relationship satisfaction❞
~ Dr. Astrid Schütz et al. (2024)
And if you’d like to read the cited older paper from 2011, here it is:
Read in full: Self-compassion and relationship maintenance: the moderating roles of conscientiousness and gender
The take-away here is not: “men should not practice self-compassion”
(rather, they absolutely should)
The take-away is: we must each take responsibility for managing our own mood as best we are able; practice self-forgiveness where applicable and forgive our partner where applicable (and communicate that!)…. And then go consciously back to the mutual care on which the relationship is hopefully founded.
Which doesn’t just mean love-bombing, by the way, it also means listening:
The Problem With Active Listening (And How To Do Better)
To close… We say this often, but we mean it every time: take care!
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On This Bright Day – by Dr. Susan Thompson
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This book is principally aimed at those who have struggled with emotional/comfort eating, over-eating, and/or compulsive eating of some kind.
However, its advices go for the “little compulsions” too, the many small unhealthy choices that add up. Thus, this book has value for most if not all of us.
The format is: each day has a little quotation, followed by a short discussion of that, which is then underlined by an affirmation for the day.
The main thrust of the book is to promote mindful eating, and it does this well with daily reminders that are helpful without being preachy.
Bottom line: if you enjoy “daily reader” type books and would like a daily reminder to practice mindful eating, then this book is for you!
Click here to check out On This Bright Day, and enjoy your food mindfully, every day!
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Biohack Your Way to Healthy Skin – by Jennifer Sun
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The author, an aesthetician with a biotech background, explains about the overlap of skin health and skin beauty, making it better from the inside first (diet and other lifestyle factors), and then tweaking things as desired from the outside.
We previous reviewed another book of hers, “Unleashing Your Best Skin”, and this time the focus is on things you can do at home—not requiring expensive salon treatments (the other book covers both approaches; this one simply skips the clinic work and instead has a lot more detail in the at-home category).
As for what she covers, it comes in categories:
- Gadgets to consider investing in, how to pick good ones, and what gadgets to avoid
- Basic skincare knowledge and practice; here we’re talking cleaners, tonics, moisturizers, and so forth
- Best topical and oral ingredients for the skin (and in contrast, ingredients to be wary of)
- Nutrition for skincare; not just “your skin needs these ingredients”, but also…
- Gut health for skincare, which gets a whole chapter just for that
- Biohacking hormones for skincare, including in the cases of various common hormone imbalances (e.g. menopause, PCOS, etc) and other complications not generally thought of in terms of skincare, such as diabetes and hypo-/hyperthyroidism.
- Circulatory health for skincare (blood and lymph)
- Mental health techniques for skincare (including improving sleep, managing stress, supplements to consider, etc).
As with her other book that we reviewed, the book is broadly aimed at women, and the section on sex-hormonal considerations is completely aimed at women, but as for the rest of the book, there’s no pressing reason why this book couldn’t benefit men too. It also addresses considerations when it comes to darker skintones, something that a lot of similar books overlook.
The style is directly instructional, albeit light and conversational in tone, and still with 20+ pages of scientific references to show that she does indeed know her stuff.
Bottom line: if you’d like to improve your skin health, and/but aren’t a fan of going to the salon, then this book will be an invaluable resource.
Click here to check out Biohack Your Way To Healthy Skin, and biohack your way to healthy skin!
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Prolonged Grief: A New Mental Disorder?
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The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.
The latest edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) features a new diagnosis: prolonged grief disorder—used for those who, a year after a loss, still remain incapacitated by it. This addition follows more than a decade of debate. Supporters argued that the addition enables clinicians to provide much-needed help to those afflicted by what one might simply consider a too much of grief, whereas opponents insisted that one mustn’t unduly pathologize grief and reject an increasingly medicalized approach to a condition that they considered part of a normal process of dealing with loss—a process which in some simply takes longer than in others.
By including a condition in a professional classification system, we collectively recognize it as real. Recognizing hitherto unnamed conditions can help remove certain kinds of disadvantages. Miranda Fricker emphasizes this in her discussion of what she dubs hermeneutic injustice: a specific sort of epistemic injustice that affects persons in their capacity as knowers1. Creating terms like ‘post-natal depression’ and ‘sexual harassment’, Fricker argues, filled lacunae in the collectively available hermeneutic resources that existed where names for distinctive kinds of social experience should have been. The absence of such resources, Fricker holds, put those who suffered from such experiences at an epistemic disadvantage: they lacked the words to talk about them, understand them, and articulate how they were wronged. Simultaneously, such absences prevented wrong-doers from properly understanding and facing the harm they were inflicting—e.g. those who would ridicule or scold mothers of newborns for not being happier or those who would either actively engage in sexual harassment or (knowingly or not) support the societal structures that helped make it seem as if it was something women just had to put up with.
For Fricker, the hermeneutical disadvantage faced by those who suffer from an as-of-yet ill-understood and largely undiagnosed medical condition is not an epistemic injustice. Those so disadvantaged are not excluded from full participation in hermeneutic practices, or at least not through mechanisms of social coercion that arise due to some structural identity prejudice. They are not, in other words, hermeneutically marginalized, which for Fricker, is an essential characteristic of epistemic injustice. Instead, their situation is simply one of “circumstantial epistemic bad luck”2. Still, Fricker, too, can agree that providing labels for ill-understood conditions is valuable. Naming a condition helps raise awareness of it, makes it discursively available and, thus, a possible object of knowledge and understanding. This, in turn, can enable those afflicted by it to understand their experience and give those who care about them another way of nudging them into seeking help.
Surely, if adding prolonged grief disorder to the DSM-5 were merely a matter of recognizing the condition and of facilitating assistance, nobody should have any qualms with it. However, the addition also turns intense grief into a mental disorder—something for whose treatment insurance companies can be billed. With this, significant forces of interest enter the scene. The DSM-5, recall, is mainly consulted by psychiatrists. In contrast to talk-therapists like psychotherapists or psychoanalysts, psychiatrists constitute a highly medicalized profession, in which symptoms—clustered together as syndromes or disorders—are frequently taken to require drugs to treat them. Adding prolonged grief disorder thus heralds the advent of research into various drug-based grief therapies. Ellen Barry of the New York Times confirms this: “naltrexone, a drug used to help treat addiction,” she reports, “is currently in clinical trials as a form of grief therapy”, and we are likely to see a “competition for approval of medicines by the Food and Drug Administration.”3
Adding diagnoses to the DSM-5 creates financial incentives for players in the pharmaceutical industry to develop drugs advertised as providing relief to those so diagnosed. Surely, for various conditions, providing drug-induced relief from severe symptoms is useful, even necessary to enable patients to return to normal levels of functioning. But while drugs may help suppress feelings associated with intense grief, they cannot remove the grief. If all mental illnesses were brain diseases, they might be removed by adhering to some drug regimen or other. Note, however, that ‘mental illness’ is a metaphor that carries the implicit suggestion that just like physical illnesses, mental afflictions, too, are curable by providing the right kind of physical treatment. Unsurprisingly, this metaphor is embraced by those who stand to massively benefit from what profits they may reap from selling a plethora of drugs to those diagnosed with any of what seems like an ever-increasing number of mental disorders. But metaphors have limits. Lou Marinoff, a proponent of philosophical counselling, puts the point aptly:
Those who are dysfunctional by reason of physical illness entirely beyond their control—such as manic-depressives—are helped by medication. For handling that kind of problem, make your first stop a psychiatrist’s office. But if your problem is about identity or values or ethics, your worst bet is to let someone reify a mental illness and write a prescription. There is no pill that will make you find yourself, achieve your goals, or do the right thing.
Much more could be said about the differences between psychotherapy, psychiatry, and the newcomer in the field: philosophical counselling. Interested readers may benefit from consulting Marinoff’s work. Written in a provocative, sometimes alarmist style, it is both entertaining and—if taken with a substantial grain of salt—frequently insightful. My own view is this: from Fricker’s work, we can extract reasons to side with the proponents of adding prolonged grief disorder to the DSM-5. Creating hermeneutic resources that allow us to help raise awareness, promote understanding, and facilitate assistance is commendable. If the addition achieves that, we should welcome it. And yet, one may indeed worry that practitioners are too eager to move from the recognition of a mental condition to the implementation of therapeutic interventions that are based on the assumption that such afflictions must be understood on the model of physical disease. The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.
No doubt, grief manifests physically. It is, however, not primarily a physical condition—let alone a brain disease. Grief is a distinctive mental condition. Apart from bouts of sadness, its symptoms typically include the loss of orientation or a sense of meaning. To overcome grief, we must come to terms with who we are or can be without the loved one’s physical presence in our life. We may need to reinvent ourselves, figure out how to be better again and whence to derive a new purpose. What is at stake is our sense of identity, our self-worth, and, ultimately, our happiness. Thinking that such issues are best addressed by popping pills puts us on a dangerous path, leading perhaps towards the kind of dystopian society Aldous Huxley imagined in his 1932 novel Brave New World. It does little to help us understand, let alone address, the moral and broader philosophical issues that trouble the bereaved and that lie at the root not just of prolonged grief but, arguably, of many so-called mental illnesses.
Footnotes:
1 For this and the following, cf. Fricker 2007, chapter 7.
2 Fricker 2007: 152
3 Barry 2022
References:
Barry, E. (2022). “How Long Should It Take to Grieve? Psychiatry Has Come Up With an Answer.” The New York Times, 03/18/2022, URL = https://www.nytimes.com/2022/03/18/health/prolonged-grief-
disorder.html [last access: 04/05/2022])
Fricker, M. (2007). Epistemic Injustice. Power & the Ethics of knowing. Oxford/New York: Oxford University Press.
Huxley, A. (1932). Brave New World. New York: Harper Brothers.
Marinoff, L. (1999). Plato, not Prozac! New York: HarperCollins Publishers.Professor Raja Rosenhagen is currently serving as Assistant Professor of Philosophy, Head of Department, and Associate Dean of Academic Affairs at Ashoka University. He earned his PhD in Philosophy from the University of Pittsburgh and has a broad range of philosophical interests (see here). He wrote this article a) because he was invited to do so and b) because he is currently nurturing a growing interest in philosophical counselling.
This article is republished from OpenAxis under a Creative Commons license. Read the original article.
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