The Secret to Mental Health – by George Pransky

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This book (and its author) have a sizeable popular following, so it definitely can be said that it has been well-received by many people. The premise in this book is that there is fundamentally nothing wrong with anybody’s brain, and rather everything can be broken down into:

  • Mind (the energy and intelligence that animates all life)
  • Consciousness (the capacity to be aware of one’s life and experiences)
  • Thought (the ability to think, allowing individuals to create their personal experience of reality)

The author explains, over the course of 145 pages, that where anyone with any perceived mental health issue is going wrong is by either lacking self-awareness (Consciousness) or erring by creating an undesirable personal experience of reality (Thought).

In terms of the science of this, frequent references are made to “there is evidence that shows”, “new discoveries about mental health suggest…”, etc, but this claimed evidence is never actually presented, just alluded to. Where many books would have a bibliography, this one has simply a collection of what the author has titled “interesting case studies, conversations, papers, and discussions” (there are no actual case studies or papers; it is just a collection of anecdotes).

The style is… Honestly, in this reviewer’s opinion, barely readable. But, apparently lots of people love it, so your mileage may vary.

We don’t usually delve too far into claimed credentials, but because of the interesting writing style and the bold claims without evidence, we were curious as to where this PhD came from, and apparently it came from a now-shut-down diploma mill that was described by the court as “a complete scam”.

Bottom line: we can’t recommend this one, but we read it so that you don’t have to, and we hope that publishing this review will help reassure you that when we do recommend a book, we mean it!

Click here to check out The Secret To Mental Health, and see lots of glowing reviews from people who praise the author’s charisma!

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Recommended

  • Understanding and Responding to Self-Harm – by Dr. Allan House
  • Do we really need to burp babies? Here’s what the research says
    Burping babies: a tradition with no research backing? Study reveals it might not ease crying and can increase spitting up.

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  • Hope Not Nope – by Dr. Dillon Caswell

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    The author a Doctor of Physical Therapy, writes from both professional expertise and personal experience, when it comes to the treatment of long term injury / disability / chronic illness.

    His position here is that while suffering is unavoidable, we don’t have to suffer as much or as long as many might tell us. We can do things to crawl and claw our way to a better position, and we do not have to settle for any outcome we don’t want. That doesn’t mean there’s always a miracle cure—we don’t get to decide that—but we do get to decide whether we keep trying.

    Dr. Caswell’s advice is based mostly in psychology—a lot of it in sports psychology, which is no surprise given his long history as an athlete as well as his medical career.

    The style is very easy-reading, and a combination of explanation, illustrative (often funny) anecdotes, and a backbone of actual research to keep everything within the realms of science rather than mere wishful thinking—he strikes a good balance.

    Bottom line: if your current health outlook is more of an uphill marathon, then this book can give you the tools to carry yourself through the healthcare system that’s been made for numbers, not people.

    Click here to check out Hope Not Nope, and keep going!

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  • Lemon Balm For Stressful Times And More

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    Balm For The Mind: In More Ways Than One!

    Lemon balm(Melissa officinalis) is quite unrelated to lemons, and is actually a closer relative to mint. It does have a lemony fragrance, though!

    You’ll find it in a lot of relaxing/sleepy preparations, so…

    What does the science say?

    Relaxation

    Lemon balm has indeed been found to be a potent anti-stress herb. Laboratories that need to test anything to do with stress generally create that stress in one of two main ways:

    • If it’s not humans: a forced swimming test that’s a lot like waterboarding
    • If it is humans: cognitive tests completed under time-pressure while multitasking

    Consequently, studies that have set out to examine lemon balm’s anti-stress potential in humans, have often ended up also highlighting its potential as a cognitive enhancer, like this one in which…

    ❝Both active lemon balm treatments were generally associated with improvements in mood and/or cognitive performance❞

    ~ Dr. Anastasia Ossoukhova et al.

    Read in full: Anti-Stress Effects of Lemon Balm-Containing Foods

    And this one, which found…

    ❝The results showed that the 600-mg dose of Melissa ameliorated the negative mood effects of the DISS, with significantly increased self-ratings of calmness and reduced self-ratings of alertness.

    In addition, a significant increase in the speed of mathematical processing, with no reduction in accuracy, was observed after ingestion of the 300-mg dose.❞

    ~ Dr. Wendy Little et al.

    The appropriately named “DISS” is the Defined Intensity Stress Simulation we talked about.

    Read more: Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm)

    Sleep

    There’s a lot less research for lemon balm’s properties in this regard than for stress/anxiety, and it’s probably because sleep studies are much more expensive than stress studies.

    It’s not for a lack of popular academic interest—for example, typing “Melissa officinalis” into PubMed (the vast library of studies we often cite from) autosuggests “Melissa officinalis sleep”. But alas, autosuggestions do not Randomized Controlled Trials make.

    There are some, but they’re often small, old, and combined with other things, like this one:

    A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children

    This is interesting, because generally speaking there is little to no evidence that valerian actually helps sleep, so if this mixture worked, we might reasonably assume it was because of the lemon balm—but there’s an outside chance it could be that it only works in the presence of valerian (unlikely, but in science we must consider all possibilities).

    Beyond that, we just have meta-reviews to work from, like this one that noted:

    ❝M. officinalis contains several phytochemicals such as phenolic acids, flavonoids, terpenoids, and many others at the basis of its pharmacological activities. Indeed, the plant can have antioxidant, anti-inflammatory, antispasmodic, antimicrobial, neuroprotective, nephroprotective, antinociceptive effects.

    Given its consolidated use, M. officinalis has also been experimented with clinical settings, demonstrating interesting properties against different human diseases, such as anxiety, sleeping difficulties, palpitation, hypertension, depression, dementia, infantile colic, bruxism, metabolic problems, Alzheimer’s disease, and sexual disorders. ❞

    ~ Dr. Cristina Quispe et al.

    You see why we don’t try to cover everything here, by the way!

    But if you want to read this one in full, you can, at:

    An Updated Review on The Properties of Melissa officinalis L.: Not Exclusively Anti-anxiety

    Is it safe?

    Lemon balm is generally recognized as safe, and/but please check with your doctor/pharmacist in case of any contraindications due to medicines you may be on or conditions you may have.

    Want to try some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Want to know your other options?

    You might like our previous main features:

    What Teas To Drink Before Bed (By Science!)

    and

    Safe Effective Sleep Aids For Seniors

    Enjoy!

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  • Cherries vs Elderberries – Which is Healthier?

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    Our Verdict

    When comparing cherries to elderberries, we picked the elderberries.

    Why?

    Both are great! But putting them head-to-head…

    In terms of macros, cherries have slightly more protein (but we are talking miniscule numbers here, 0.34mg/100g), while elderberries have moderately more carbs and more than 4x the fiber. This carbs:fiber ratio difference means that elderberries have the lower glycemic index by far, as well as simply more grams/100g fiber, making this an easy win for elderberries.

    In the category of vitamins, cherries have more of vitamins A, B9, E, K, and choline, while elderberries have more of vitamins B1, B2, B3, B6, and C. The margins of difference mean that elderberries have the very slightly better overall vitamin coverage, but it’s so slight that we’ll call this a 5:5 tie.

    When it comes to minerals, cherries have more copper, magnesium, and manganese, while elderberries have more calcium, iron, phosphorus, potassium, selenium, and zinc. A nice easy win to top it off for elderberries.

    On the polyphenols (and other phytochemicals) front, both are great in different ways, nothing that’d we’d consider truly sets one ahead of the other.

    All in all, adding up the sections, an overall win for elderberries, but by all means enjoy either or both!

    Want to learn more?

    You might like to read:

    Take care!

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Related Posts

  • Understanding and Responding to Self-Harm – by Dr. Allan House
  • Intuitive Eating – by Evelyn Tribole and Elyse Resch

    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.

    You may be given to wonder: if this is about intuitive eating, and an anti-diet approach, why a whole book?

    There’s a clue in the other part of the title: “4th Edition”.

    The reason there’s a 4th edition (and before it, a 3rd and 2nd edition) is because this book is very much full of science, and science begets more science, and the evidence just keeps on rolling in.

    While neither author is a doctor, each has a sizeable portion of the alphabet after their name (more than a lot of doctors), and this is an incredibly well-evidenced book.

    The basic premise from many studies is that restrictive dieting does not work well long-term for most people, and instead, better is to make use of our bodies’ own interoceptive feedback.

    You see, intuitive eating is not “eat randomly”. We do not call a person “intuitive” because they speak or act randomly, do we? Same with diet.

    Instead, the authors give us ten guiding principles (yes, still following the science) to allow us a consistent “finger on the pulse” of what our body has to say about what we have been eating, and what we should be eating.

    Bottom line: if you want to be a lot more in tune with your body and thus better able to nourish it the way it needs, this book is literally on the syllabus for many nutritional science classes, and will stand you in very good stead!

    Click here to check out “Intuitive Eating” on Amazon today, and give your body the attention it deserves!

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  • What’s the difference between Alzheimer’s and dementia?

    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.

    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.

    Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.

    So what’s the difference?

    Lightspring/Shutterstock

    What is dementia?

    Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.

    To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.

    For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.

    It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.

    So what’s Alzheimer’s then?

    Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.

    So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.

    Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.

    Elderly woman looking at calendar
    People with dementia may have trouble keeping track of dates. Daisy Daisy/Shutterstock

    We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.

    While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.

    Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.

    Vascular dementia

    The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.

    Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.

    For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.

    Your risk of vascular dementia is greater if you have heart disease or high blood pressure.

    Frontotemporal dementia

    Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.

    The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).

    People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.

    Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.

    Dementia with Lewy bodies

    Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.

    So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.

    Do I have dementia and if so, which type?

    If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.

    Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.

    There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.

    Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.

    Dementia is diverse

    As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.

    There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.

    The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.

    Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney

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

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  • The Oxygen Advantage – by Patrick McKeown

    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.

    You probably know to breathe through your nose, and use your diaphragm. What else does this book have to offer?

    A lot of the book is aimed at fixing specific problems, and optimizing what can be optimized—including with tips and tricks you may not have encountered before. Yet, the offerings are not bizarre either; we don’t need to learn to breathe through our ears while drinking a glass of water upside down or anything.

    Rather, such simple things as improving one’s VO₂Max by occasionally holding one’s breath while walking briskly. But, he advises specifically, this should be done by pausing the breath halfway through the exhalation (a discussion of the ensuing physiological response is forthcoming).

    Little things like that are woven throughout the book, whose style is mostly anecdotal rather than hard science, yet is consistent with broad scientific consensus in any case.

    Bottom line: if you’ve any reason to think your breathing might be anything less than the best it could possibly be, this book is likely to help you to tweak it to be a little better.

    Click here to check out The Oxygen Advantage, and get yours!

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