The Disordered Mind – by Dr. Eric Kandel

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.

We don’t generally include author bios in these reviews, but it’s worth mentioning that Dr. Kandel won the Nobel Prize in Physiology/Medicine, for studies related to the topics in this book.

The premise in this book is as per the subtitle: what unusual brains tell us about ourselves. He assumes that the reader has a “usual” brain, but if you don’t, then all is not lost, and in fact he probably talks about your brain in the book too.

Examining the brains of people with conditions ranging from autism to Alzheimer’s, schizophrenia to Parkinson’s, or even such common things as depression and anxiety and addiction, tells us a lot about what in our brain (anatomically and physiologically) is responsible for what, and how those things can be thrown out of balance.

By inference, that also tells us how to keep things from being thrown out of balance. Even if the genetic deck is stacked against you, there are still things that can be done to avoid actual disease. After all, famously, “genes load the gun, but lifestyle pulls the trigger”.

Dr. Kandel writes in a clear and lucid fashion, such that even the lay reader can quite comfortably learn about such things as prion-folding and inhibitory neurons and repressed transcription factors and more.

Bottom line: if you’d like to understand more about what goes wrong and how and why and what it means for your so-far-so-good healthy brain, this is the book for that.

Click here to check out The Disordered Mind, and understand more!

Don’t Forget…

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

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Full Body Stretches (Without Getting On The Floor)

    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.

    When it comes to exercise, do you love getting down on the floor? No?

    If you don’t, then mobility coach Alisa Zuravskaja has just the thing for you:

    Stick to this

    This routine uses a dowel rod (or broomstick) to unlock your hips, spine, and shoulders. We’ll be doing warm-up, mobility, and active stretching. Here’s what it looks like, step-by-step:

    • Warm up:
      • Hold the dowel overhead and lower it to meet your lifted knee, alternating sides.
      • Put the dowel across your upper back, and rotate your torso from side to side with your hips facing forwards.
      • With the dowel behind you, make controlled torso circles forwards and backwards to loosen your mid-back.
      • If you take your time and prioritize good form, you should feel the difference (in a good way!) before proceeding to the exercises below.
    • Good morning: with the dowel behind your head, hinge forwards from your hips while keeping your spine long and chest open, then return upright.
    • Hamstring sweep: with a wide stance and soft knees, hinge at your hips and sweep your chest in a smooth arc from one side to the other, stretching your hamstrings and engaging your core.
    • Shoulder mobility: hold the dowel in one hand and rotate it behind your back to the other hand, passing it around your body slowly and with good, steady control.
    • Wrist stretch: hold the dowel in front with both hands; twist your wrists one way, then the other, feeling the stretch through your wrists, shoulders, and arms.
    • Lateral squat & twist: hold the dowel at hip level, shift into a side squat, twist your torso towards your bent leg, lean forwards slightly, and reach the dowel towards the floor.
    • Forward fold: with the dowel behind your back, hinge forwards from your hips, fold your torso towards the floor as your arms lift up and over your head, then return to standing.
    • Side bends: with one end of the dowel on the floor, and the other arm overhead reaching to the side, bend through your torso to stretch your the side of your body.
    • Spine rotation (lift and twist): hold the dowel in front with wide arms, lift one arm and rotate your torso towards that side, stretching your shoulder, chest, and upper back.
    • Spine rotation (parallel hold): with the dowel held straight at hip level, lift it to shoulder height as you rotate your torso to one side, keeping the dowel parallel to the floor, then return to center.
    • Hips, glutes & balance: using the dowel for support, lift your knee, hinge forwards from your hips, extend your back leg while lowering your chest, then return to the start to do the other side.
    • Hip abduction & curtsy lunge: using the dowel for balance again, lift your leg out to the side, then step it diagonally behind you into a curtsy lunge, returning to standing before repeating.
    • Sumo squat: with a wide stance with toes slightly out, hold the dowel and lift your arms parallel to the floor, lowering into a squat while keeping your chest tall, stretching and strengthening your inner thighs and groin as you do.
    • Full body stretch: with the dowel overhead and your arms straight, reach upwards as you inhale, then exhale as you fold forwards, relaxing your back; repeat with gentle side-to-side swaying.

    For more detail plus visual demonstrations that make it much easier than it might sound, enjoy:

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

    Want to learn more?

    You might also like:

    3 Standing Abs Exercises You’ll Actually Feel Tomorrow

    Take care!

    Share This Post

  • Is “Extra Virgin” Worth It?

    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? 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!

    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

    ❝I was wondering, is the health difference important between extra virgin olive oil and regular?❞

    Assuming that by “regular” you mean “virgin and still sold as a food product”, then there are health differences, but they’re not huge. Or at least: not nearly so big as the differences between those and other oils.

    Virgin olive oil (sometimes simply sold as “olive oil”, with no claims of virginity) has been extracted by the same means as extra virgin olive oil, that is to say: purely mechanical.

    The difference is that extra virgin olive oil comes from the first pressing*, so the free fatty acid content is slightly lower (later checked and validated and having to score under a 0.8% limit for “extra virgin” instead of 2% limit for a mere “virgin”).

    *Fun fact: in Arabic, extra virgin is called “البكر الممتاز“, literally “the amazing first-born”, because of this feature!

    It’s also slightly higher in mono-unsaturated fatty acids, which is a commensurately slight health improvement.

    It’s very slightly lower in saturated fats, which is an especially slight health improvement, as the saturated fats in olive oil are amongst the healthiest saturated fats one can consume.

    On which fats are which:

    The truth about fats: the good, the bad, and the in-between

    And our own previous discussion of saturated fats in particular:

    Can Saturated Fats Be Healthy?

    Probably the strongest extra health-benefit of extra virgin is that while that first pressing squeezes out oil with the lowest free fatty acid content, it squeezes out oil with the highest polyphenol content, along with other phytonutrients:

    Antioxidants in Extra Virgin Olive Oil and Table Olives: Connections between Agriculture and Processing for Health Choices

    If you enjoy olive oil, then springing for extra virgin is worth it if that’s not financially onerous, both for health reasons and taste.

    However, if mere “virgin” is what’s available, it’s no big deal to have that instead; it still has a very similar nutritional profile, and most of the same benefits.

    Don’t settle for less than “virgin”, though.

    While some virgin olive oils aren’t marked as such, if it says “refined” or “blended”, then skip it. These will have been extracted by chemical means and/or blended with completely different oils (e.g. canola, which has a very different nutritional profile), and sometimes with a dash of virgin or extra virgin, for the taste and/or so that they can claim in big writing on the label something like:

    a blend of
    EXTRA VIRGIN OLIVE OIL
    and other oils

    …despite having only a tiny amount of extra virgin olive oil in it.

    Different places have different regulations about what labels can claim.

    The main countries that produce olives (and the EU, which contains and/or directly trades with those) have this set of rules:

    International Olive Council: Designations and definitions of Olive Oils

    …which must be abided by or marketers face heavy fines and sanctions.

    In the US, the USDA has its own set of rules based on the above:

    USDA | Olive Oil and Olive-Pomace Oil Grades and Standards

    …which are voluntary (not protected by law), and marketers can pay to have their goods certified if they want.

    So if you’re in the US, look for the USDA certification or it really could be:

    • What the USDA calls “US virgin olive oil not fit for human consumption”, which in the IOC is called “lamp oil”*
    • crude pomace-oil (oil made from the last bit of olive paste and then chemically treated)
    • canola oil with a dash of olive oil
    • anything yellow and oily, really

    *This technically is virgin olive oil insofar as it was mechanically extracted, but with defects that prevent it from being sold as such, such as having a free fatty acid content above the cut-off, or just a bad taste/smell, or some sort of contamination.

    See also: Potential Health Benefits of Olive Oil and Plant Polyphenols

    (the above paper has a handy infographic if you scroll down just a little)

    Where can I get some?

    Your local supermarket, probably, but if you’d like to get some online, here’s an example product on Amazon for your convenience

    Enjoy!

    Share This Post

  • Eating Disorders: More Varied (And Prevalent) Than People Think

    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.

    Disordered Eating Beyond The Stereotypes

    Around 10% of Americans* have (or have had) an eating disorder. That might not seem like a high percentage, but that’s one in ten; do you know 10 people? If so, it might be a topic that’s near to you.

    *Source: Social and economic cost of eating disorders in the United States of Americ

    Our hope is that even if you yourself have never had such a problem in your life, today’s article will help arm you with knowledge. You never know who in your life might need your support.

    Very misunderstood

    Eating disorders are so widely misunderstood in so many ways that we nearly made this a Friday Mythbusting edition—but we preface those with a poll that we hope to be at least somewhat polarizing or provide a spectrum of belief. In this case, meanwhile, there’s a whole cluster of myths that cannot be summed up in one question. So, here we are doing a Psychology Sunday edition instead.

    “Eating disorders aren’t that important”

    Eating disorders are the second most deadly category of mental illness, second only to opioid addiction.

    Anorexia specifically has the highest case mortality rate of any mental illness:

    Source: National Association of Anorexia Nervosa & Associated Disorders: Eating Disorder Statistics

    So please, if someone needs help with an eating disorder (including if it’s you), help them.

    “Eating disorders are for angsty rebellious teens”

    While there’s often an element of “this is the one thing I can control” to some eating disorders (including anorexia and bulimia), eating disorders very often present in early middle-age, very often amongst busy career-driven individuals using it as a coping mechanism to have a feeling of control in their hectic lives.

    13% of women over 50 report current core eating disorder symptoms, and that is probably underreported.

    Source: as above; scroll to near the bottom!

    “Eating disorders are a female thing”

    Nope. Officially, men represent around 25% of people diagnosed with eating disorders, but women are 5x more likely to get diagnosed, so you can do the math there. Women are also 1.5% more likely to receive treatment for it.

    By the time men do get diagnosed, they’ve often done a lot more damage to their bodies because they, as well as other people, have overlooked the possibility of their eating being disordered, due to the stereotype of it being a female thing.

    Source: as above again!

    “Eating disorders are about body image”

    They can be, but that’s far from the only kind!

    Some can be about control of diet, not just for the sake of controlling one’s body, but purely for the sake of controlling the diet itself.

    Still yet others can be not about body image or control, like “Avoidant/Restrictive Food Intake Disorder”, which in lay terms sometimes gets dismissed as “being a picky eater” or simply “losing one’s appetite”, but can be serious.

    For example, a common presentation of the latter might be a person who is racked with guilt and/or anxiety, and simply stops eating, because either they don’t feel they deserve it, or “how can I eat at a time like this, when…?” but the time is an ongoing thing so their impromptu fast is too.

    Still yet even more others might be about trying to regulate emotions by (in essence) self-medicating with food—not in the healthy “so eat some fruit and veg and nuts etc” sense, but in the “Binge-Eating Disorder” sense.

    And that latter accounts for a lot of adults.

    You can read more about these things here:

    Psychology Today | Types of Eating Disorder ← it’s pop-science, but it’s a good overview

    Take care! And if you have, or think you might have, an eating disorder, know that there are organizations that can and will offer help/support in a non-judgmental fashion. Here’s the ANAD’s eating disorder help resource page, for example.

    Share This Post

  • Chia Seeds vs Pumpkin Seeds – Which is Healthier?

    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.

    Our Verdict

    When comparing chia seeds to pumpkin seeds, we picked the chia.

    Why?

    Both are great! But chia is best.

    Note: we’re going to abbreviate them both to “chia” and “pumpkin”, respectively, but we’ll still be referring to the seeds throughout.

    In terms of macros, pumpkin has a little more protein and notably higher carbs, whereas chia has nearly 2x the fiber, as well as more fat, and/but they are famously healthy fats. We’ll call this category a subjective win for chia, though you might disagree if you want to prioritize an extra 2g of protein per 100g (for pumpkin) over an extra 16g of fiber per 100g (for chia). Chia is also vastly preferable for omega-3.

    When it comes to vitamins, pumpkin is marginally higher in vitamin A, while chia is a lot higher in vitamins B1, B2, B3, B9, C, and E. An easy win for chia.

    In the category of minerals, for which pumpkin seeds are so famously a good source, chia has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, and selenium. On the other hand, pumpkin has more potassium and zinc. Still, that’s a 7:2 win for chia.

    Adding up the categories makes for a very compelling win for the humble chia seed.

    Want to learn more?

    You might like to read:

    If You’re Not Taking Chia, You’re Missing Out: The Tiniest Seeds With The Most Value

    Take care!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • As Nuns Disappear, Many Catholic Hospitals Look More Like Megacorporations

    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.

    ST. LOUIS — Inside the more than 600 Catholic hospitals across the country, not a single nun can be found occupying a chief executive suite, according to the Catholic Health Association.

    Nuns founded and led those hospitals in a mission to treat sick and poor people, but some were also shrewd business leaders. Sister Irene Kraus, a former chief executive of Daughters of Charity National Health System, was famous for coining the phrase “no margin, no mission.” It means hospitals must succeed — generating enough revenue to exceed expenses — to fulfill their original mission.

    The Catholic Church still governs the care that can be delivered to millions in those hospitals each year, using religious directives to ban abortions and limit contraceptives, in vitro fertilization, and medical aid in dying.

    But over time, that focus on margins led the hospitals to transform into behemoths that operate for-profit subsidiaries and pay their executives millions, according to hospital tax filings. These institutions, some of which are for-profit companies, now look more like other megacorporations than like the charities for the destitute of yesteryear.

    The absence of nuns in the top roles raises the question, said M. Therese Lysaught, a Catholic moral theologist and professor at Loyola University Chicago: “What does it mean to be a Catholic hospital when the enterprise has been so deeply commodified?”

    The St. Louis area serves as the de facto capital of Catholic hospital systems. Three of the largest are headquartered here, along with the Catholic hospital lobbying arm. Catholicism is deeply rooted in the region’s culture. During Pope John Paul II’s only U.S. stop in 1999, he led Mass downtown in a packed stadium of more than 100,000 people.

    For a quarter century, Sister Mary Jean Ryan led SSM Health, one of those giant systems centered on St. Louis. Now retired, the 86-year-old said she was one of the last nuns in the nation to lead a Catholic hospital system.

    Ryan grew up Catholic in Wisconsin and joined a convent while in nursing school in the 1960s, surprising her family. She admired the nuns she worked alongside and felt they were living out a higher purpose.

    “They were very impressive,” she said. “Not that I necessarily liked all of them.”

    Indeed, the nuns running hospitals defied the simplistic image often ascribed to them, wrote John Fialka in his book “Sisters: Catholic Nuns and the Making of America.”

    “Their contributions to American culture are not small,” he wrote. “Ambitious women who had the skills and the stamina to build and run large institutions found the convent to be the first and, for a long time, the only outlet for their talents.”

    This was certainly true for Ryan, who climbed the ranks, working her way from nurse to chief executive of SSM Health, which today has hospitals in Illinois, Missouri, Oklahoma, and Wisconsin.

    The system was founded more than a century ago when five German nuns arrived in St. Louis with $5. Smallpox swept through the city and the Sisters of St. Mary walked the streets offering free care to the sick.

    Their early foray grew into one of the largest Catholic health systems in the country, with annual revenue exceeding $10 billion, according to its 2023 audited financial report. SSM Health treats patients in 23 hospitals and co-owns a for-profit pharmacy benefit manager, Navitus, that coordinates prescriptions for 14 million people.

    But Ryan, like many nuns in leadership roles in recent decades, found herself confronted with an existential crisis. As fewer women became nuns, she had to ensure the system’s future without them.

    When Ron Levy, who is Jewish, started at SSM as an administrator, he declined to lead a prayer in a meeting, Ryan recounted in her book, “On Becoming Exceptional.”

    “Ron, I’m not asking you to be Catholic,” she recalled telling him. “And I know you’ve only been here two weeks. So, if you’d like to make it three, I suggest you be prepared to pray the next time you’re asked.”

    Levy went on to serve SSM for more than 30 years — praying from then on, Ryan wrote.

    In Catholic hospitals, meetings are still likely to start with a prayer. Crucifixes often adorn buildings and patient rooms. Mission statements on the walls of SSM facilities remind patients: “We reveal the healing presence of God.”

    Above all else, the Catholic faith calls on its hospitals to treat everyone regardless of race, religion, or ability to pay, said Diarmuid Rooney, a vice president of the Catholic Health Association. No nuns run the trade group’s member hospitals, according to the lobbying group. But the mission that compelled the nuns is “what compels us now,” Rooney said. “It’s not just words on a wall.”

    The Catholic Health Association urges its hospitals to evaluate themselves every three years on whether they’re living up to Catholic teachings. It created a tool that weighs seven criteria, including how a hospital acts as an extension of the church and cares for poor and marginalized patients.

    “We’re not relying on hearsay that the Catholic identity is alive and well in our facilities and hospitals,” Rooney said. “We can actually see on a scale where they are at.”

    The association does not share the results with the public.

    At SSM Health, “our Catholic identity is deeply and structurally ingrained” even with no nun at the helm, spokesperson Patrick Kampert said. The system reports to two boards. One functions as a typical business board of directors while the other ensures the system abides by the rules of the Catholic Church. The church requires the majority of that nine-member board to be Catholic. Three nuns currently serve on it; one is the chair.

    Separately, SSM also is required to file an annual report with the Vatican detailing the ways, Kampert said, “we deepen our Catholic identity and further the healing ministry of Jesus.” SSM declined to provide copies of those reports.

    From a business perspective, though, it’s hard to distinguish a Catholic hospital system like SSM from a secular one, said Ruth Hollenbeck, a former Anthem insurance executive who retired in 2018 after negotiating Missouri hospital contracts. In the contracts, she said, the difference amounted to a single paragraph stating that Catholic hospitals wouldn’t do anything contrary to the church’s directives.

    To retain tax-exempt status under Internal Revenue Service rules, all nonprofit hospitals must provide a “benefit” to their communities such as free or reduced-price care for patients with low incomes. But the IRS provides a broad definition of what constitutes a community benefit, which gives hospitals wide latitude to justify not needing to pay taxes.

    On average, the nation’s nonprofit hospitals reported that 15.5% of their total annual expenses were for community benefits in 2020, the latest figure available from the American Hospital Association.

    SSM Health, including all of its subsidiaries, spent proportionately far less than the association’s average for individual hospitals, allocating roughly the same share of its annual expenses to community efforts over three years: 5.1% in 2020, 4.5% in 2021, and 4.9% in 2022, according to a KFF Health News analysis of its most recent publicly available IRS filings and audited financial statements.

    A separate analysis from the Lown Institute think tank placed five Catholic systems — including the St. Louis region’s Ascension — on its list of the 10 health systems with the largest “fair share” deficits, which means receiving more in tax breaks than what they spent on the community. And Lown said three St. Louis-area Catholic health systems — Ascension, SSM Health, and Mercy — had fair share deficits of $614 million, $235 million, and $92 million, respectively, in the 2021 fiscal year.

    Ascension, Mercy, and SSM disputed Lown’s methodology, arguing it doesn’t take into account the gap between the payments they receive for Medicaid patients and the cost of delivering their care. The IRS filings do.

    But, Kampert said, many of the benefits SSM provides aren’t reflected in its IRS filings either. The forms reflect “very simplistic calculations” and do not accurately represent the health system’s true impact on the community, he said.

    Today, SSM Health is led by longtime business executive Laura Kaiser. Her compensation in 2022 totaled $8.4 million, including deferred payments, according to its IRS filing. Kampert defended the amount as necessary “to retain and attract the most qualified” candidate.

    By contrast, SSM never paid Ryan a salary, giving instead an annual contribution to her convent of less than $2 million a year, according to some tax filings from her long tenure. “I didn’t join the convent to earn money,” Ryan said.

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How To Reduce Or Quit Alcohol

    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.

    Rethinking Drinking

    When we’re looking at certain health risks, there are often five key lifestyle factors that have a big impact; they are:

    • Have a good diet
    • Get good exercise
    • Get good sleep
    • Reduce (or eliminate) alcohol
    • Don’t smoke

    Today, we’re focussing the alcohol bit. Maybe you’d like to quit, maybe just cut down, maybe the topic just interests you… So, here’s a quick rundown of some things that will help make that a lot easier:

    With a big enough “why”, you can overcome any “how”

    Research and understand the harm done by drinking, including:

    And especially as we get older, memory problems:

    Alcohol-related dementia: an update of the evidence

    And as for fear of missing out, or perhaps even of no longer being relaxed/fun… Did you ever, while sober, have a very drunk person try to converse with you, and you thought “I wish that were me”?

    Probably not

    Know your triggers

    Why do you drink? If your knee-jerk response is “because I like it”, dig deeper. What events prompt you to have a drink?

    • Some will be pure habit born of convention—perhaps with a meal, for example
    • Others may be stress-management—after work, perhaps
    • Others may be pseudo-medicinal—a nightcap for better* sleep, for instance

    *this will not work. Alcohol may make us sleepy but it will then proceed to disrupt that very sleep and make it less restorative

    Become mindful

    Now that you know why you’d like to drink less (or quit entirely), and you know what triggers you to drink, you can circumvent that a little, by making deals with yourself, for example

    • “I can drink alcohol, if and only if I have consumed a large glass of water first” (cuts out being thirsty as a trigger to drink)
    • “I can drink alcohol, if and only if I meditate for at least 5 minutes first” (reduces likelihood of stress-drinking)
    • “I can drink alcohol, if and only if it is with the largest meal of the day” (minimizes total alcohol consumption)

    Note that these things also work around any FOMO, “Fear Of Missing Out”. It’s easier to say “no” when you know you can have it later if you still want it.

    Get a good replacement drink

    There are a lot of alcohol-free alcohol-like drinks around these days, and many of them are very good. Experiment and see. But!

    It doesn’t even have to be that. Sometimes what we need is not even an alcohol-like drink, but rather, drinkable culinary entertainment.

    If you like “punch-in-the-face” flavors (as this writer does), maybe strong black coffee is the answer. If you like “crisp and clear refreshment” (again, same), maybe your favorite herbal tea will do it for you. Or maybe for you it’ll be lemon-water. Or homemade ginger ale.

    Whatever it is… make it fun, and make it yours!

    Bonus item: find replacement coping strategies

    This one goes if you’ve been using alcohol to cope with something. Stress, depression, anxiety, whatever it may be for you.

    The thing is, it feels like it helps briefly in the moment, but it makes each of those things progressively worse in the long-run, so it’s not sustainable.

    Consider instead things like therapy, exercise, and/or a new hobby to get immersed in; whatever works for you!

    Don’t Forget…

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

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: