The Polyvagal Theory – by Dr. Stephen Porges

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Do you ever find that your feelings (or occasionally: lack thereof) sometimes can seem mismatched with the observed facts of your situation? This book unravels that mystery—or rather, that stack of mysteries.

Dr. Porges’ work on this topic is, by the way, the culmination of 40 years of research. While he’s not exactly a household name to the layperson, he’s very respected in his field, and this book is his magnum opus.

Here he explains the disparate roles of the two branches of the vagus nerve (hence: polyvagal theory). At least, the two branches that we mammals have; non-mammalian vertebrates have only one. This makes a big difference, because of the cascade of inhibitions that this allows.

The answer to the very general question “What stops you from…?” is usually found somewhere down this line of cascade of inhibitions.

These range from “what stops you from quitting your job/relationship/etc” to “what stops you from freaking out” to “what stops you from relaxing” to “what stops you from reacting quickly” to “what stop you from giving up” to “what stops you from gnawing your arm off” and many many more.

And because sometimes we wish we could do something that we can’t, or wish we wouldn’t do something that we do, understanding this process can be something of a cheat code to life.

A quick note on style: the book is quite dense and can be quite technical, but should be comprehensible to any layperson who is content to take their time, because everything is explained as we go along.

Bottom line: if you’d like to better understand the mysteries of how you feel vs how you actually are, and what that means for what you can or cannot wilfully do, this is a top-tier book

Click here to check out Polyvagal Theory, and take control of your responses!

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  • 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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  • Screaming at Screens?

    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.

    I Screen, You Screen, We All Screen For…?

    Dr. Kathryn Birkenbach is a postdoctoral research fellow in the Department of Neuroscience at Columbia University, and Manager of Research at Early Medical in New York.

    Kathryn has things to tell us about kids’ neurological development, and screen time spent with electronic devices including phones, tablets, computers, and TVs.

    From the 1960s criticism of “the gogglebox” to the modern-day critiques of “iPad babies” as a watchword of parental neglect, there’s plenty people can say against screen time, but Dr. Birkenbach tells us the that the reality is more nuanced:

    Context Is Key

    On a positive note”: consistent exposure to age-appropriate educational material results in quicker language acquisition than media that’s purely for entertainment purposes, or not age-appropriate.

    Contrary to popular belief, children do not in fact learn by osmosis!

    Interaction Is Far More Valuable Than Inaction

    Kathryn advises that while adults tend to quite easily grasp things from instructional videos, the same does not go for small children.

    This means that a lot of educational programming can be beneficial to small children if and only if there is an adult with them to help translate the visual into the practical!

    There’s a story that does the rounds on the Internet: a young boy wanted to train his puppy, but didn’t know how. He asked, and was told “search for puppy training on YouTube”. His parents came back later and found him with his iPad, earnestly showing the training videos to the puppy.

    We can laugh at the child’s naïvety, knowing that’s not how it works and the puppy will not learn that way, so why make the same mistake in turn?

    ❝The phenomenon known as the “video deficit effect” can be overcome, when an on-screen guide interacts with the child or a parent is physically present and draws the child’s attention to relevant information.

    In other words, interaction with others appears to enhance the perceived salience of on-screen information, unlocking a child’s ability to learn from a medium which would otherwise offer no real-world benefit.

    Screens Can Supplement, But Can’t Replace, Live Learning & Play

    Sci-fi may show us “education pods” in which children learn all they need to from their screen… but according to our most up-to-date science, Dr. Birkenbach says, that simply would not work at all.

    Screen time without adult interactions will typically fail to provide small children any benefit.

    There is one thing it’s good at, though… attracting and keeping attention.

    Thus, even a mere background presence of a TV show in the room will tend to actively reduce the time a small child spends on other activities, including live learning and exploratory play.

    The attention-grabbing abilities of TV shows don’t stop at children, though! Adult caregivers will also tend to engage in fewer interactions with their children… and the interactions will be shorter and of lower quality.

    In Summary:

    • Young children will tend not to learn from non-interactive screen time
    • Interactive screen time, ideally with a caregiver, can be educational
    • Interactive screen time, not with a carer, can be beneficial (but a weak substitute)
      • Interactive screen time refers to shows such as Dora The Explorer, where Dora directly addresses the viewer and asks questions…But it’s reliant on the child caring to answer!
      • It can also mean interactive educational apps, provided the child does consciously interact!
      • Randomly pressing things is not conscious interaction! The key here is engaging with it intelligently and thoughtfully
    • A screen will take a child’s time and attention away from non-screen things: that’s a genuine measurable loss to their development!

    Absolute Bottom Line:

    Screens can be of benefit to small children, if and only if the material is:

    • Age-Appropriate
    • Educational
    • Interactive

    If it’s missing one of those three, it’ll be of little to no benefit, and can even harm, as it reduces the time spent on more beneficial activities.

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  • Pomegranate vs Figs – Which is Healthier?

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    Our Verdict

    When comparing pomegranate to figs, we picked the pomegranate.

    Why?

    In terms of macros, pomegranate has a lot more protein* and fiber, while the fig has more carbs. Thus, a win for pomegranate.

    *Why such protein in a fruit? In both cases, it’s mostly from the seeds, which in both cases, we’re eating. However, pomegranates have a much greater seed-to-mass ratio than figs, and thus, a correspondingly higher amount of protein. Also some fats from the seeds, again more than figs, but the margin of difference is smaller, and not really enough to be of relevance.

    In the category of vitamins, pomegranates lead with more of vitamins B1, B5, B9, C, E, K, and choline, while figs have more of vitamins A, B3, and B6. The largest margins of difference are in vitamins B9, E, and K, so all in pomegranate’s favor.

    The minerals scene is closer to even; pomegranate has more copper, phosphorus, potassium, selenium, and zinc, while figs have more calcium, iron, magnesium, and manganese. Thus, a 5:4 lead for pomegranate, and the larger margins of difference are again for pomegranate.

    In short, enjoy both, but pomegranates are the more nutritionally dense. Also, don’t throw away the peel! Dry it, and turn it into a powdered supplement—see our linked article below, for why:

    Want to learn more?

    You might like to read:

    Pomegranate’s Health Gifts Are Mostly In Its Peel

    Take care!

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Related Posts

  • The Worry Trick – by Dr. David Carbonell
  • What We Don’t Talk About When We Talk About Fat – by Aubrey Gordon

    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.

    There are books aplenty to encourage and help you to lose weight. This isn’t one of those.

    There are also books aplenty to encourage and help you to accept yourself and your body at the weight you are, and forge self-esteem. This isn’t one of those, either—in fact, it starts by assuming you already have that.

    There are fair arguments for body neutrality, and fat acceptance. Very worthy also is the constant fight for bodily sovereignty.

    These are worthy causes, but they’re for the most-part not what our author concerns herself with here. Instead, she cares for a different and very practical goal: fat justice.

    In a world where you may be turned away from medical treatment if you are over a certain size, told to lose half your bodyweight before you can have something you need, she demands better. The battle extends further than healthcare though, and indeed to all areas of life.

    Ultimately, she argues, any society that will disregard the needs of the few because they’re a marginal demographic, is a society that will absolutely fail you if you ever differ from the norm in some way.

    All in all, an important (and for many, perhaps eye-opening) book to read if you are fat, care about fat people, are a person of any size, or care about people in general.

    Pick Up Your Copy of “What We Don’t Talk About When We Talk About Fat”, on Amazon Today!

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  • Calisthenics for Beginners – by Matt Schifferle

    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.

    For those who are curious to take up calisthenics, for its famed benefit to many kinds of health, this is a great starter-book.

    First, what kind of benefits can we expect? Lots, but most critically:

    • Greater mobility (as a wide range of movements is practiced, some of them stretchy)
    • Cardiovascular fitness (calisthenics can be performed as a form of High Intensity Impact Training, HIIT)
    • Improved muscle-tone (because these are bodyweight strength-training exercises—have you seen a gymnast’s body?)
    • Denser bones (strong muscles can’t be built on weak bones, so the body compensates by strengthening them)

    A lot of the other benefits stem from those, ranging from reduced risk of stroke, diabetes, heart disease, osteoporosis, etc, to improved mood, more energy, better sleep, and generally all things that come with a decent, rounded, exercise regime.

    Schifferle explains not just the exercises, but also the principles, so that we understand what we’re doing and why. Understanding improves motivation, adherence, and—often—form. Exercise diagrams are clear, and have active muscle-groups highlighted and color-coded for extra clarity.

    As well as explaining exercises individually, he includes three programs, increasing in intensity. He also offers adjustments to make exercises easier or more challenging, depending on the current condition of your body.

    The book’s not without its limitations—it may be a little male-centric for some readers, for instance—but all in all, it’s a very strong introduction to calisthenics… Enough to get anyone up and running, so to speak!

    Get started with “Calisthenics for Beginners” from Amazon today!

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  • The Best Menopause Advice You Don’t Want To Hear About

    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.

    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, 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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