The Immune System Recovery Plan – by Dr. Susan Blum

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The subtitle of the book is “A Doctor’s 4-Step Program to Treat Autoimmune Disease”, so we’ll not keep the four steps a secret; they are:

  1. Using food as medicine
  2. Understanding the stress connection
  3. Healing your gut and digestive system
  4. Optimizing liver function

Each of these sections gives a primer in the relevant science, worksheets for personalizing your own plan to your own situation, condition, and goals, and of course lots of practical advice.

This is important and perhaps the book’s greatest strength, since there are dozens of possible autoimmune conditions, and getting a professional diagnosis is often a long, arduous process. So while this book can’t necessarily speed that up, what it can do is give you a good head-start on managing your symptoms based on things that are most likely to help, and certainly, there will be no harm trying.

While it’s not primarily a recipe book, there are also recipes targeting each part of the whole, as well as an extensive herb and supplement guide, before getting into lots of additional resources.

Bottom line: if you are, or suspect you are, suffering from an autoimmune condition, the information in this book can make your life a lot easier.

Click here to check out The Immune System Recovery Plan, and help yours to help you!

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Recommended

  • Eat to Beat Disease – by Dr. William Li
  • 100 Ways to Change Your Life – by Liz Moody
    Level-up your life with “100 Ways to Change Your Life” – a practical book filled with evidence-based tips to make a big difference in all areas of life.

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  • Women spend more of their money on health care than men. And no, it’s not just about ‘women’s issues’

    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.

    Medicare, Australia’s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.

    Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.

    Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, it’s clear women spend a greater proportion of their overall expenditure on health care than men. They’re also more likely to skip or delay medical care due to the cost.

    So why do women often spend more of their money on health care, and how can we address this gap?

    Elizaveta Galitckaia/Shutterstock

    Women have more chronic diseases, and access more services

    Women are more likely to have a chronic health condition compared to men. They’re also more likely to report having multiple chronic conditions.

    While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).

    Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.

    These disparities are likely significant in understanding why women access health services more than men.

    For example, 88% of women saw a GP in 2021–22 compared to 79% of men.

    As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.

    In 2020–21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.

    Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.

    A senior woman in a medical waiting room looking at a clipboard.
    Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock

    Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020–21, 62% of women received a prescription, compared to 37% of men.

    In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.

    Reproductive health conditions

    While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.

    Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.

    One in seven women will have a diagnosis of endometriosis by age 49.

    Meanwhile, a quarter of all women aged 45–64 report symptoms related to menopause that are significant enough to disrupt their daily life.

    All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.

    Of course, conditions like endometriosis don’t just affect women. They also impact trans men, intersex people, and those who are gender diverse.

    Diagnosis can be costly

    Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.

    Delays in diagnosis often result in needing to see more doctors, again increasing the costs.

    Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including society’s normalisation of women’s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.

    There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.

    But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a woman’s pelvic pain.

    Management can be expensive too

    Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.

    On average, women are more likely than men to use both complementary therapies and allied health.

    While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.

    In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who don’t).

    More spending, less saving

    Womens’ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.

    Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.

    A woman speaks over the counter to a male pharmacist.
    More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock

    Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.

    As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.

    How can we close this gap?

    Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. We’re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).

    Investing in women’s health research will be important to improve treatments so women are less burdened by chronic conditions.

    In the 2024–25 federal budget, the government committed $160 million towards a women’s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.

    While this reform is welcome, continued, long-term investment into women’s health is crucial.

    Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University

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

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  • Take Care Of Your “Unwanted” Parts Too!

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    Meet The Family…

    If you’ve heard talk of “healing your inner child” or similar ideas, then today’s featured type of therapy takes that to several extra levels, in a way that helps many people.

    It’s called Internal Family Systems therapy, often “IFS” for short.

    Here’s a quick overview:

    Psychology Today | Internal Family Systems Therapy

    Note: if you are delusional, paranoid, schizophrenic, or have some other related disorder*, then IFS would probably be a bad idea for you as it could worsen your symptoms, and/or play into them badly.

    *but bipolar disorder, in its various forms, is not usually a problem for IFS. Do check with your own relevant healthcare provider(s), of course, to be sure.

    What is IFS?

    The main premise of IFS is that your “self” can be modelled as a system, and its constituent parts can be examined, questioned, given what they need, and integrated into a healthy whole.

    For example…

    • Exile is the name given to parts that could be, for example, the “inner child” referenced in a lot of pop-psychology, but it could also be some other ignored and pushed-down part of oneself, often from some kind of trauma. The defining characteristic of an exile is that it’s a part of ourself that we don’t consciously allow ourselves to see as a current part of ourself.
    • Protector is the name given to a part of us that looks to keep us safe, and can do this in an adaptive (healthy) or maladaptive (unhealthy) way, for example:
      • Firefighter is the name given to a part of us that will do whatever is necessary in the moment to deal with an exile that is otherwise coming to the surface—sometimes with drastic actions/reactions that may not be great for us.
      • Manager is the name given to a part of us that has a more nurturing protective role, keeping us from harm in what’s often a more prophylactic manner.

    To give a simple illustration…

    A person was criticized a lot as a child, told she was useless, and treated as a disappointment. Consequently, as an adult she now has an exile “the useless child”, something she strives to leave well behind in her past, because it was a painful experience for her. However, sometimes when someone questions and/or advises her, she will get defensive as her firefighter “the hero” will vigorously speak up for her competence, like nobody did when she was a child. This vigor, however, manifests as rude abrasiveness and overcompensation. Finally, she has a manager, “the advocate”, who will do the same job, but in a more quietly confident fashion.

    This person’s therapy will look at transferring the protector job from the firefighter to the manager, which will involve examining, questioning, and addressing all three parts.

    The above example is fictional and created for simplicity and clarity; here’s a real-world case study if you’d like a more in-depth overview of how it can work:

    American Journal of Psychotherapy | The Teenager’s Confession: Regulating Shame in Internal Family Systems Therapy

    How it all fits together in practice

    IFS looks to make sure all the parts’ needs are met, even the “bad” ones, because they all have their functions.

    Good IFS therapy, however, can make sure a part is heard, and then reassure that part in a way that effectively allows that part to “retire”, safe and secure in the knowledge that it has done what it needed to, and/or the job is being done by another part now.

    That can involve, for example, thanking the firefighter for looking after our exile for all these years, but that our exile is safe and in good hands now, so it can put that fire-axe away.

    See also: On Being Reactive vs Being Responsive

    Questions you might ask yourself

    While IFS therapy is best given by a skilled practitioner, we can take some of the ideas of it for self-therapy too. For example…

    • What is a secret about yourself that you will take to the grave? And now, why did that part of you (now an exile) come to exist?
    • What does that exile need, that it didn’t get? What parts of us try to give it that nowadays?
    • What could we do, with all that information in mind, to assign the “protection” job to the part of us best-suited to healthy integration?

    Want to know more?

    We’ve only had the space of a small article to give a brief introduction to Family Systems therapy, so check out the “resources” tab at:

    IFS Institute | What Is Internal Family Systems Therapy?

    Take care!

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  • Statins: Study Insights

    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!

    Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?

    That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!

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Related Posts

  • Eat to Beat Disease – by Dr. William Li
  • How Much Difference Do Probiotic Supplements Make, Really?

    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.

    How Much Difference Do Probiotic Supplements Make?

    There are three main things that get talked about with regard to gut health:

    • Prebiotics (fibrous foods)
    • Probiotics (things containing live “good” bacteria)
    • Postbiotics (things to help them thrive)

    Today we’ll be talking about probiotics, but if you’d like a refresher on general gut health, here’s our previous main feature:

    Making Friends With Your Gut (You Can Thank Us Later)

    What bacteria are in probiotics?

    There are many kinds, but the most common by far are Lactobacillus sp. and Bifidobacteria sp.

    Taxonomical note:sp.” just stands for “species”. The first name is the genus, which contains a plurality of (sometimes, many) species.

    Lactobacillus acidophilus, also written L. acidophilus, is a common species of Lactobacillus sp. in probiotics.

    Bifidobacterium bifidum, also written B. bifidum, is a common species of Bifidobacterium sp. in probiotics.

    What difference do they make?

    First, and perhaps counterintuitively, putting more bacteria into your gut has a settling effect on the digestion. In particular, probiotics have been found effective against symptoms of IBS and ulcerative colitis, (but not Crohn’s):

    Probiotics are also helpful against diarrhea, including that caused by infections and/or antibiotics, as well as to reduce antibiotic resistance:

    Probiotics also boost the immune system outside of the gut, too, for example reducing the duration of respiratory infections:

    Multi-Strain Probiotic Reduces the Duration of Acute Upper Respiratory Disease in Older People: A Double-Blind, Randomised, Controlled Clinical Trial

    You may recallthe link between gut health and brain health, thanks in large part to the vagus nerve connecting the two:

    The Brain-Gut Highway: A Two-Way Street

    No surprises, then, that probiotics benefit mental health. See:

    There are so many kinds; which should I get?

    Diversity is good, so more kinds is better. However, if you have specific benefits you’d like to enjoy, you may want to go stronger on particular strains:

    Choosing an appropriate probiotic product for your patient: An evidence-based practical guide

    Where can I get them?

    We don’t sell them, but here’s an example product on Amazon, for your convenience.

    Alternatively, you can check out today’s sponsor, who also sell such; we recommend comparing products and deciding which will be best for you

    Enjoy!

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  • Power Vegan Meals – by Maya Sozer

    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.

    This book has inspired some of the recipes we’ve shared recently—we’ve invariably tweaked and in our opinion improved them, but the recipes are great as written too.

    The recipes, of which there are 75, are all vegan, gluten-free, high protein, and high fiber. Some reviewers on Amazon have complained that the recipes are high-calorie, and they often are, but those calories are mostly from healthy fats, so we don’t think it’s a bad thing. Still, if you’re doing a strict calorie-controlled diet, this is probably not the one for you.

    Another thing the recipes are is tasty without being unduly complicated, as well as being mostly free from obscure ingredients. This latter is a good thing not because obscure ingredients are inherently bad, but rather that it can be frustrating to read a recipe and find its star ingredient is a cup of perambulatory periannath that must be harvested from the west-facing slopes of Ithilien during a full moon, no substitutions.

    The style and format is simple and clear with minimal overture, one recipe per double-page; picture on one side, recipe on the other; perfect for a kitchen reading-stand.

    Bottom line: these recipes are for the most part very consistent with what we share here, and we recommend them, unless you’re looking for low-calorie options.

    Click here to check out Power Vegan Meals, and power-up your vegan meals!

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  • Strong At Every Age: 15 Habits To Level Up Your Health & Fitness

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    Not every increase in health and fitness needs to look like a training montage from the “Rocky” movies!

    Making progress every day

    We’ll not keep the 15 habits a secret; they are:

    1. Follow the one-minute rule: commit to just one minute of action—this makes starting easier, and often you’ll end up doing more once you’ve got started.
    2. Make the habit exciting: add fun elements to make the habit more enjoyable, like using new gear or accessories.
    3. Do it first: prioritize new habits by doing them early in the day to ensure they get done.
    4. Share the love: pair new habits with activities you already enjoy, where practical, to do “temptation bundling”.
    5. Embrace the uncomfortable: get used to discomfort daily to grow and build resilience for bigger changes.
    6. Do as little as possible: start small with habits, to minimize resistance and focus on consistency.
    7. Think how to be lazy: simplify processes and use shortcuts; there are no extra prizes for it having been difficult!
    8. Make the appointment: schedule habits with set dates and times, to increase accountability.
    9. Let habits evolve: adapt habits to fit current circumstances; that way you can still stay consistent over time.
    10. Plan ahead: prepare in advance to avoid setbacks—what could stop you from succeeding, and how can you pre-empt that?
    11. Pause to reflect: regularly evaluate what works and what doesn’t, to adjust and improve.
    12. Shut off your brain: avoid overthinking and start taking action now, not later, to build momentum.
    13. Question and learn: stay curious and open to learning, or else you will plateau quickly!
    14. Ask why: understand the deeper reasons behind any resistance, and make clear for yourself the value of the habit.
    15. Love your failures: embrace any setbacks as learning opportunities and, as such, stepping stones to success.

    For more on all of each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

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

    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

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