The Menopause Manifesto – by Dr. Jen Gunter

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From the subtitle, you may wonder: with facts and feminism? Is this book about biology or sociology?

And the answer is: both. It’s about biology, principally, but without ignoring the context. We do indeed “live in a society”, and that affects everything from our healthcare options to what is expected of us as women.

So, as a warning: if you dislike science and/or feminism, you won’t like this book.

Dr. Jen Gunter, herself a gynaecologist, is here to arm us with science-based facts, to demystify an important part of life that is commonly glossed over.

She talks first about the what/why/when/how of menopause, and then delivers practical advice. She also talks about the many things we can (and can’t!) usefully do about symptoms we might not want, and how to look after our health overall in the context of menopause. We learn what natural remedies do or don’t work and/or can be actively harmful, and we learn the ins and outs of different hormone therapy options too.

Bottom line: no matter whether you are pre-, peri-, or post-menopausal, this is the no-BS guide you’ve been looking for. Same goes if you’re none of the above but spend any amount of time close to someone who is.

Click here to check out The Menopause Manifesto, and understand better the changes in your (and/or your loved one’s) body!

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Recommended

  • The Borderline Personality Disorder Workbook – by Dr. Daniel Fox
  • The Best Menopause Advice You Don’t Want To Hear About
    Claudia Canu advises against alcohol during perimenopause, noting risks of cancer and exacerbated menopausal symptoms. Learn healthier coping strategies for stress and hormonal shifts.

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  • How do I handle it if my parent is refusing aged care? 4 things to consider

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    It’s a shock when we realise our parents aren’t managing well at home.

    Perhaps the house and garden are looking more chaotic, and Mum or Dad are relying more on snacks than nutritious meals. Maybe their grooming or hygiene has declined markedly, they are socially isolated or not doing the things they used to enjoy. They may be losing weight, have had a fall, aren’t managing their medications correctly, and are at risk of getting scammed.

    You’re worried and you want them to be safe and healthy. You’ve tried to talk to them about aged care but been met with swift refusal and an indignant declaration “I don’t need help – everything is fine!” Now what?

    Here are four things to consider.

    1. Start with more help at home

    Getting help and support at home can help keep Mum or Dad well and comfortable without them needing to move.

    Consider drawing up a roster of family and friends visiting to help with shopping, cleaning and outings. You can also use home aged care services – or a combination of both.

    Government subsidised home care services provide from one to 13 hours of care a week. You can get more help if you are a veteran or are able to pay privately. You can take advantage of things like rehabilitation, fall risk-reduction programs, personal alarms, stove automatic switch-offs and other technology aimed at increasing safety.

    Call My Aged Care to discuss your options.

    An older man with a serious expression on his face looks out a window.
    Is Mum or Dad OK at home?
    Nadino/Shutterstock

    2. Be prepared for multiple conversations

    Getting Mum or Dad to accept paid help can be tricky. Many families often have multiple conversations around aged care before a decision is made.

    Ideally, the older person feels supported rather than attacked during these conversations.

    Some families have a meeting, so everyone is coming together to help. In other families, certain family members or friends might be better placed to have these conversations – perhaps the daughter with the health background, or the auntie or GP who Mum trusts more to provide good advice.

    Mum or Dad’s main emotional support person should try to maintain their relationship. It’s OK to get someone else (like the GP, the hospital or an adult child) to play “bad cop”, while a different person (such as the older person’s spouse, or a different adult child) plays “good cop”.

    3. Understand the options when help at home isn’t enough

    If you have maximised home support and it’s not enough, or if the hospital won’t discharge Mum or Dad without extensive supports, then you may be considering a nursing home (also known as residential aged care in Australia).

    Every person has a legal right to choose where we live (unless they have lost capacity to make that decision).

    This means families can’t put Mum or Dad into residential aged care against their will. Every person also has the right to choose to take risks. People can choose to continue to live at home, even if it means they might not get help immediately if they fall, or eat poorly. We should respect Mum or Dad’s decisions, even if we disagree with them. Researchers call this “dignity of risk”.

    It’s important to understand Mum or Dad’s point of view. Listen to them. Try to figure out what they are feeling, and what they are worried might happen (which might not be rational).

    Try to understand what’s really important to their quality of life. Is it the dog, having privacy in their safe space, seeing grandchildren and friends, or something else?

    Older people are often understandably concerned about losing independence, losing control, and having strangers in their personal space.

    Sometimes families prioritise physical health over psychological wellbeing. But we need to consider both when considering nursing home admission.

    Research suggests going into a nursing home temporarily increases loneliness, risk of depression and anxiety, and sense of losing control.

    Mum and Dad should be involved in the decision-making process about where they live, and when they might move.

    Some families start looking “just in case” as it often takes some time to find the right nursing home and there can be a wait.

    After you have your top two or three choices, take Mum or Dad to visit them. If this is not possible, take pictures of the rooms, the public areas in the nursing home, the menu and the activities schedule.

    We should give Mum or Dad information about their options and risks so they can make informed (and hopefully better) decisions.

    For instance, if they visit a nursing home and the manager says they can go on outings whenever they want, this might dispel a belief they are “locked up”.

    Having one or two weeks “respite” in a home may let them try it out before making the big decision about staying permanently. And if they find the place unacceptable, they can try another nursing home instead.

    An older Asian woman sits with her daughter.
    You might need to have multiple conversations about aged care.
    CGN089/Shutterstock

    4. Understand the options if a parent has lost capacity to make decisions

    If Mum or Dad have lost capacity to choose where they live, family may be able to make that decision in their best interests.

    If it’s not clear whether a person has capacity to make a particular decision, a medical practitioner can assess for that capacity.

    Mum or Dad may have appointed an enduring guardian to make decisions about their health and lifestyle decisions when they are not able to.

    An enduring guardian can make the decision that the person should live in residential aged care, if the person no longer has the capacity to make that decision themselves.

    If Mum or Dad didn’t appoint an enduring guardian, and have lost capacity, then a court or tribunal can appoint that person a private guardian (usually a family member, close friend or unpaid carer).

    If no such person is available to act as private guardian, a public official may be appointed as public guardian.

    Deal with your own feelings

    Families often feel guilt and grief during the decision-making and transition process.

    Families need to act in the best interest of Mum or Dad, but also balance other caring responsibilities, financial priorities and their own wellbeing.The Conversation

    Lee-Fay Low, Professor in Ageing and Health, University of Sydney

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

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  • Breathe; Don’t Vent (At Least In The Moment)

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    Zen And The Art Of Breaking Things

    We’ve talked before about identifying emotions and the importance of being able to express them:

    Answering The Most Difficult Question: How Are You?

    However, there can be a difference between “expressing how we feel” and “being possessed by how we feel and bulldozing everything in our path”

    …which is, of course, primarily a problem in the case of anger—and by extension, emotions that are often contemporaneous with anger, such as jealousy, shame, fear, etc.

    How much feeling is too much?

    While this is in large part a subjective matter, clinically speaking the key question is generally: is it adversely affecting daily life to the point of being a problem?

    For example, if you have to spend half an hour every day actively managing a certain emotion, that’s probably indicative of something unusual, but “unusual” is not inherently bad. If you’re managing it safely and in a way that doesn’t negatively affect the rest of your life, then that is generally considered fine, unless you feel otherwise about it.

    A good example of this is complicated grief and/or prolonged grief.

    But what about when it comes to anger? How much is ok?

    When it comes to those around you, any amount of anger can seem like too much. Anger often makes us short-tempered even with people who are not the object of our anger, and it rarely brings out the best in us.

    We can express our feelings in non-aggressive ways, for example:

    When You “Can’t Complain”

    and

    Seriously Useful Communication Skills!

    Sometimes, there’s another way though…

    Breathe; don’t vent

    That’s a great headline, but we can’t take the credit for it, because it came from:

    Breathe, don’t vent: turning down the heat is key to managing anger

    …in which it was found that, by all available metrics, the popular wisdom of “getting it off your chest” doesn’t necessarily stand up to scrutiny, at least in the short term:

    ❝The work was inspired in part by the rising popularity of rage rooms that promote smashing things (such as glass, plates and electronics) to work through angry feelings.

    I wanted to debunk the whole theory of expressing anger as a way of coping with it,” she said. “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.❞

    ~ Dr. Brad Bushman

    And indeed, he and his team did find that various arousal-increasing activities (such as hitting a punchbag, breaking things, doing vigorous exercise) did not help as much as arousal-decreasing activities, such as mindfulness-based relaxation techniques.

    If you’d like to read the full paper, then so would we, but we couldn’t get full access to this one yet. However, the abstract includes representative statistics, so that’s worth a once-over:

    A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage?

    Caveat!

    Did you notice the small gap between their results and their conclusion?

    In a lab or similar short-term observational setting, their recommendation is clearly correct.

    However, if the source of your anger is something chronic and persistent, it could well be that calming down without addressing the actual cause is just “kicking the can down the road”, and will still have to actually be dealt with eventually.

    So, while “here be science”, it’s not a mandate for necessarily suffering in silence. It’s more about being mindful about how we go about tackling our anger.

    As for a primer on mindfulness, feel free to check out:

    No-Frills, Evidence-Based Mindfulness

    Take care!

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  • Mythbusting Moldy Food

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    Most Food Should Not Be Fuzzy

    In yesterday’s newsletter, we asked you for your policy when it comes to mold on food (aside from intentional mold, e.g. blue cheese etc), and the responses were interesting:

    • About 49% said “throw the whole thing away no matter what it is; it is dangerous
    • About 24% said “cut the mold off and eat the rest of whatever it is
    • The remainder were divided equally between “eat it all; keep the immune system on its toes” and “cut the mold off bread, but moldy animal products are dangerous

    So what does the science say?

    Some molds are safe to eat: True or False?

    True! We don’t think this is contentious so we’ll not spend much time on it, but just for the sake of being methodical: foods that are supposed to have mold on, including many kinds of cheese and even some kinds of cured meat (salami is an example; that powdery coating is mold).

    We could give a big list of safe and unsafe molds, but that would be a list of names and let’s face it, they don’t introduce themselves by name.

    However! The litmus test of “is it safe to eat” is:

    Did you acquire it with this mold already in place and exactly as expected and advertised?

    • If so, it is safe to eat (unless you have an allergy or such)
    • If not, it is almost certainly not safe to eat

    (more on why, later)

    The “sniff test” is a good way to tell if moldy food is bad: True or False?

    False. Very false. Because of how the sense of smell works.

    You may feel like smell is a way of knowing about something at a distance, but the only way you can smell something is if particles of it are physically connecting with your olfactory receptors inside you. Yes, that has unfortunate implications about bathroom smells, but for now, let’s keep our attention in the kitchen.

    If you sniff a moldy item of food, you will now have its mold spores inside your respiratory system. You absolutely do not want them there.

    If we cut off the mold, the rest is safe to eat: True or False?

    True or False, depending on what it is:

    • Hard vegetables (e.g carrots, cabbage), and hard cheeses (e.g. Gruyère, Gouda) – cut off with an inch margin, and it should be safe
    • Soft vegetables (e.g. tomatoes, and any vegetables that were hard but are now soft after cooking) – discard entirely; it is unsafe
    • Anything elsediscard entirely; it is unsafe

    The reason for this is because in the case of the hard products mentioned, the mycelium roots of the mold cannot penetrate far.

    In the case of the soft products mentioned, the surface mold is “the tip of the iceberg”, and the mycelium roots, which you will not usually be able to see, will penetrate the rest of it.

    Anything else” seems like quite a sweeping statement, but fruits, soft cheeses, yogurt, liquids, jams and jellies, cooked grains and pasta, meats, and yes, bread, are all things where the roots can penetrate deeply and easily. Regardless of you only being able to see a small amount, the whole thing is probably moldy.

    The USDA has a handy downloadable factsheet:

    Molds On Food: Are They Dangerous?

    Eating a little mold is good for the immune system: True or False?

    False, generally. There are of course countless types of mold, but not only are many of them pathogenic (mycotoxins), but also, a food that has mold will usually also have pathogenic bacteria along with the mold.

    See for example: Occurrence, Toxicity, and Analysis of Major Mycotoxins in Food

    Food poisoning will never make you healthier.

    But penicillin is safe to eat: True or False?

    False, and also penicillin is not the mold on your bread (or other foods).

    Penicillin, an antibiotic* molecule, is produced by some species of Penicillium sp., a mold. There are hundreds of known species of Penicillium sp., and most of them are toxic, usually in multiple ways. Take for example:

    Penicillium roqueforti PR toxin gene cluster characterization

    *it is also not healthy to consume antibiotics unless it is seriously necessary. Antibiotics will wipe out most of your gut’s “good bacteria”, leaving you vulnerable. People have died from C. diff infections for this reason. So obviously, if you really need to take antibiotics, take them as directed, but if not, don’t.

    See also: Four Ways Antibiotics Can Kill You

    One last thing…

    It may be that someone reading this is thinking “I’ve eaten plenty of mold, and I’m fine”. Or perhaps someone you tell about this will say that.

    But there are two reasons this logic is flawed:

    • Survivorship bias (like people who smoke and live to 102; we just didn’t hear from the 99.9% of people who smoke and die early)
    • Being unaware of illness is not being absent of illness. Anyone who’s had an alarming diagnosis of something that started a while ago will know this, of course. It’s also possible to be “low-level ill” often and get used to it as a baseline for health. It doesn’t mean it’s not harmful for you.

    Stay safe!

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Related Posts

  • The Borderline Personality Disorder Workbook – by Dr. Daniel Fox
  • Think Again – by Adam Grant

    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.

    Warning: this book may cause some feelings of self-doubt! Ride them out and see where they go, though.

    It was Socrates who famously (allegedly) said “ἓν οἶδα ὅτι οὐδὲν οἶδα”—”I know that I know nothing”.

    Adam Grant wants us to take this philosophy and apply it usefully to modern life. How?

    The main premise is that rethinking our plans, answers and decisions is a good thing… Not a weakness. In contrast, he says, a fixed mindset closes us to opportunities—and better alternatives.

    He wants us to be sure that we don’t fall into the trap of the Dunning-Kruger Effect (overestimating our abilities because of being unaware of how little we know), but he also wants us to rethink whole strategies, too. For example:

    Grant’s approach to interpersonal conflict is very remniscent of another book we might review sometime, “Aikido in Everyday Life“. The idea here is to not give in to our knee-jerk responses to simply retaliate in kind, but rather to sidestep, pivot, redirect. This is, admittedly, the kind of “rethinking” that one usually has to rethink in advance—it’s too late in the moment! Hence the value of a book.

    Nor is the book unduly subjective. “Wishy-washiness” has a bad rep, but Grant gives us plenty in the way of data and examples of how we can, for example, avoid losses by not doubling down on a mistake.

    What, then, of strongly-held core principles? Rethinking doesn’t mean we must change our mind—it simply means being open to the possibility in contexts where such makes sense.

    Grant borrows, in effect, from:

    ❝Do the best you can until you know better. Then when you know better… do better!❞

    ~ Maya Angelou

    So, not so much undercutting the principles we hold dear, and instead rather making sure they stand on firm foundations.

    All in all, a thought-provokingly inspiring read!

    Pick up a copy of “Think Again” on Amazon today!

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  • Sunflower 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 sunflower seeds to pumpkin seeds, we picked the pumpkin seeds.

    Why?

    Both seeds have a good spread of vitamins and minerals, but pumpkin seeds have more. Sunflower seeds come out on top for copper and manganese, but everything else that’s present in either of them (in the category of vitamins and minerals, anyway), pumpkin seeds have more.

    There is one other thing that sunflower seeds have more of than pumpkin seeds, and that’s fat. The fat is mostly of healthy varieties, so it’s not a negative factor, but it does mean that if you’re eating a calorie-controlled diet, you’ll get more bang for your buck (i.e. better micronutrient-to-calorie ratio) if you pick pumpkin seeds.

    If you’re not concerned about fat/calories, and/or you actively want to consume more of those, then sunflower seeds are still a fine choice.

    When it comes down to it, a diverse diet is best, so enjoying both might be the best option of all.

    Want to get some?

    We don’t sell them, but here for your convenience are example products on Amazon:

    Sunflower Seeds | Pumpkin Seeds

    Enjoy!

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  • The Lost Art of Silence – by Sarah Anderson

    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.

    From “A Room Of One’s Own” to “Silent Mondays”, from spiritual retreats to noise-cancelling headphones, this book covers the many benefits of silence—and a couple of downsides too.

    In an age where most things are available at the touch of a button, a little peaceful solitude can come at quite a premium, but what it offers can effect all manner of physical changes, from reduced stress responses to increased neurogenesis (growing new brain cells).

    The tone throughout is a combination of personal and pop-science, and it’s very motivating to find a little more space-between-the-things in life.

    The book is best enjoyed in a quiet room.

    Bottom line: if you get the feeling sometimes that you could rest and recover fully and properly if you could just find the downtime, this book will help you find exactly that.

    Click here to check out the Lost Art of Silence, and find peace and strength in it!

    Don’t Forget…

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    Learn to Age Gracefully

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