
The Trick That’ll Make You Love Flossing
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There are four main mistakes that people make.
One of them’s the famously bad sawing motion; can you guess the other three mistakes?
Hint: the trick will resolve one of them that might otherwise seem unavoidable!
Gently does it
Four mistakes and one important tip:
- Using a sawing motion: only use the back-and-forth motion to get the floss between your teeth, then move it up and down on each side to scrape the tooth surface as if washing a wall.
- Popping the floss in too hard: instead, wrap it around your tooth in a C-shape so it hugs the surface and slides gently instead of snapping into your gums ← this is the one that most people miss!
- Stopping before the gumline: instead, guide the floss slightly below it so it just disappears, gently cleaning and stimulating your gums without pain.
- Skipping days: plaque hardens into tartar within 12–24 hours, and once hardened, it can’t be removed by flossing, and this tartar then raises your risk of cavities and gum disease.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
Flossing Without Flossing? ← for an alternative approach!
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How Reading Changes Your Brain, Unnaturally
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Reading is not an innate human ability—not just in the sense “nobody is born knowing how to read”, but also biologically: the brain evolved for vision and speech, not for interpreting written symbols (which innovation so recent as to be a mere tick of the evolutionary clock), so it repurposes visual, auditory, language, attention, and affect circuits to create a neural network that can handle reading, where none existed in our infancy.
This has some interesting resultant quirks and consequences:
Reading and rewriting
Sumerian cuneiform and Egyptian hieroglyphics emerged around 5,000 years ago, shifting gradually into the letters and characters used today as societies read and wrote more.
How exactly we go about writing things makes a difference. For example logographic systems like Chinese rely heavily on visual memory and association regions; evidence includes a bilingual stroke patient who lost the ability to read Chinese but retained English, because of the different neural demands on different parts of the brain.
Generally speaking, reading activates all four cortical lobes, linking characters to sounds and meaning*; learning to read reshapes brain activity, structure, and connectivity.
*Not necessarily in that order. For example, Chinese would link it first to meaning and then to sound, whereas Korean is sound first and then meaning. But the overall result and big-picture neuronal activation is more or less the same.
It goes deeper too; immersive reading (such as when reading a good novel, when one becomes “lost” in the book, and effectively hallucinates during the reading period) can activate the anterior insula, producing physical sensations such as nausea, pain, or discomfort that mirror a character’s experience, showing how reading engages bodily systems.
On a more abstract level, deep reading transforms brain circuits, shapes empathy, and ultimately influences society by changing minds, hearts, and the futures readers are capable of imagining.
You might be wondering about reading on screens vs on paper. While there’s no difference (neurally speaking) between reading a paper book or an e-ink device, reading on phones and tablets (which tend to have more distractions in even the simplest interfaces) encourages passive scrolling and skimming, increasing susceptibility to misinformation, and constant digital distraction can impair attention and executive function too.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Reading As A Cognitive Exercise
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4 Minutes Of This, For How Much Increased Fitness?
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When it comes to resistance training, we’ve written before about how Resistance Is Useful! (Especially As We Get Older).
We’ve talked about how it doesn’t have to involve gyms and big iron clanky things: Resistance Beyond Weights
…and also about how it doesn’t have to be a lot, for example: How Useful Is “Exercise Snacking”, Really?
But how little can we get away with doing?
Small changes, big differences
Researchers (Dr. Smita Dandekar et al.) tested a 4-minute daily home resistance-training program (called “FAST-2”) in 97 otherwise inactive adults aged 65 and older, with existing walking difficulties.
The workout was four exercises performed for 30 seconds each with 30 seconds of rest between exercises:
- pushups
- chair stands
- two-arm rows
- stair stepping
…for a total workout time of about 4 minutes.
And the tests:
❝Functional performance was measured by video using the Five-Times Sit-to-Stand (FTSTS) test, One-Legged Stance Test (OLST) and the 30-second chair stand test at baseline and at weeks 6 and 12.❞
What they found: compared with controls, the exercise group…
- improved in the 30-second chair stand test by 4.2 repetitions
- increased one-leg standing balance by 3.6 seconds
- reduced five-times sit-to-stand time by 2.3 seconds
…all of which is good, and in terms of safety, no significant adverse events were reported during the trial. And adherence was 81% (i.e., they did it 81% of the time that they were supposed to), which means a) it was relatively easy to do and b) if they didn’t, 81% was already good enough to see significant improvements.
By the way, if you’re wondering “how did they improve by 4.2 additional repetitions, surely repetitions are discrete integers?”, and yes they are, but the numbers above are mean averages from the exercise group, hence 4.2 (in fact, it was 4.22, even).
In short, all this means is that for people over 65 who currently do little exercise, a very short daily resistance-training routine can substantially improve lower-body function, balance, and mobility, and may be easier to maintain than traditional exercise programs.
You can read the paper in its entirety, here: Brief daily functional strength training to improve functional performance in older adults with mobility disability: A randomized trial
Fun fact: our attention was brought to this study by this pop-science article: Four minutes of daily resistance training can quadruple fitness in older adults
…which is a fascinating headline, because despite that article having been written by one named person, edited by a second named person, and reviewed by a third named person, it would appear that nobody in this whole process said:
“Hey, an increase of 4.22 repetitions*, having gone from from 9.5 reps to 13.72, did not “quadruple” their fitness because 4 x 9.5 ≠ 13.72″
*And that was the most likely faulty source of the “can quadruple fitness” claim, or at least, if it wasn’t that, then we can’t find any more credible mistake than misunderstanding +4 as x4
In other words, remember: How Science News Outlets Can Lie To You (Yes, Even If They Cite Studies!)
And, for that matter: How To Know Whom To Trust In The Health World
Want to learn more?
You might like this very good book that we reviewed:
Strong Women Stay Young – by Dr. Miriam Nelson with Dr. Sarah Wernick
Take care!
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Prolonged Grief: A New Mental Disorder?
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The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.
The latest edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) features a new diagnosis: prolonged grief disorder—used for those who, a year after a loss, still remain incapacitated by it. This addition follows more than a decade of debate. Supporters argued that the addition enables clinicians to provide much-needed help to those afflicted by what one might simply consider a too much of grief, whereas opponents insisted that one mustn’t unduly pathologize grief and reject an increasingly medicalized approach to a condition that they considered part of a normal process of dealing with loss—a process which in some simply takes longer than in others.
By including a condition in a professional classification system, we collectively recognize it as real. Recognizing hitherto unnamed conditions can help remove certain kinds of disadvantages. Miranda Fricker emphasizes this in her discussion of what she dubs hermeneutic injustice: a specific sort of epistemic injustice that affects persons in their capacity as knowers1. Creating terms like ‘post-natal depression’ and ‘sexual harassment’, Fricker argues, filled lacunae in the collectively available hermeneutic resources that existed where names for distinctive kinds of social experience should have been. The absence of such resources, Fricker holds, put those who suffered from such experiences at an epistemic disadvantage: they lacked the words to talk about them, understand them, and articulate how they were wronged. Simultaneously, such absences prevented wrong-doers from properly understanding and facing the harm they were inflicting—e.g. those who would ridicule or scold mothers of newborns for not being happier or those who would either actively engage in sexual harassment or (knowingly or not) support the societal structures that helped make it seem as if it was something women just had to put up with.
For Fricker, the hermeneutical disadvantage faced by those who suffer from an as-of-yet ill-understood and largely undiagnosed medical condition is not an epistemic injustice. Those so disadvantaged are not excluded from full participation in hermeneutic practices, or at least not through mechanisms of social coercion that arise due to some structural identity prejudice. They are not, in other words, hermeneutically marginalized, which for Fricker, is an essential characteristic of epistemic injustice. Instead, their situation is simply one of “circumstantial epistemic bad luck”2. Still, Fricker, too, can agree that providing labels for ill-understood conditions is valuable. Naming a condition helps raise awareness of it, makes it discursively available and, thus, a possible object of knowledge and understanding. This, in turn, can enable those afflicted by it to understand their experience and give those who care about them another way of nudging them into seeking help.
Surely, if adding prolonged grief disorder to the DSM-5 were merely a matter of recognizing the condition and of facilitating assistance, nobody should have any qualms with it. However, the addition also turns intense grief into a mental disorder—something for whose treatment insurance companies can be billed. With this, significant forces of interest enter the scene. The DSM-5, recall, is mainly consulted by psychiatrists. In contrast to talk-therapists like psychotherapists or psychoanalysts, psychiatrists constitute a highly medicalized profession, in which symptoms—clustered together as syndromes or disorders—are frequently taken to require drugs to treat them. Adding prolonged grief disorder thus heralds the advent of research into various drug-based grief therapies. Ellen Barry of the New York Times confirms this: “naltrexone, a drug used to help treat addiction,” she reports, “is currently in clinical trials as a form of grief therapy”, and we are likely to see a “competition for approval of medicines by the Food and Drug Administration.”3
Adding diagnoses to the DSM-5 creates financial incentives for players in the pharmaceutical industry to develop drugs advertised as providing relief to those so diagnosed. Surely, for various conditions, providing drug-induced relief from severe symptoms is useful, even necessary to enable patients to return to normal levels of functioning. But while drugs may help suppress feelings associated with intense grief, they cannot remove the grief. If all mental illnesses were brain diseases, they might be removed by adhering to some drug regimen or other. Note, however, that ‘mental illness’ is a metaphor that carries the implicit suggestion that just like physical illnesses, mental afflictions, too, are curable by providing the right kind of physical treatment. Unsurprisingly, this metaphor is embraced by those who stand to massively benefit from what profits they may reap from selling a plethora of drugs to those diagnosed with any of what seems like an ever-increasing number of mental disorders. But metaphors have limits. Lou Marinoff, a proponent of philosophical counselling, puts the point aptly:
Those who are dysfunctional by reason of physical illness entirely beyond their control—such as manic-depressives—are helped by medication. For handling that kind of problem, make your first stop a psychiatrist’s office. But if your problem is about identity or values or ethics, your worst bet is to let someone reify a mental illness and write a prescription. There is no pill that will make you find yourself, achieve your goals, or do the right thing.
Much more could be said about the differences between psychotherapy, psychiatry, and the newcomer in the field: philosophical counselling. Interested readers may benefit from consulting Marinoff’s work. Written in a provocative, sometimes alarmist style, it is both entertaining and—if taken with a substantial grain of salt—frequently insightful. My own view is this: from Fricker’s work, we can extract reasons to side with the proponents of adding prolonged grief disorder to the DSM-5. Creating hermeneutic resources that allow us to help raise awareness, promote understanding, and facilitate assistance is commendable. If the addition achieves that, we should welcome it. And yet, one may indeed worry that practitioners are too eager to move from the recognition of a mental condition to the implementation of therapeutic interventions that are based on the assumption that such afflictions must be understood on the model of physical disease. The issue is not whether certain mental conditions are real—they are. It is how we conceptualize them and what we think treating them requires.
No doubt, grief manifests physically. It is, however, not primarily a physical condition—let alone a brain disease. Grief is a distinctive mental condition. Apart from bouts of sadness, its symptoms typically include the loss of orientation or a sense of meaning. To overcome grief, we must come to terms with who we are or can be without the loved one’s physical presence in our life. We may need to reinvent ourselves, figure out how to be better again and whence to derive a new purpose. What is at stake is our sense of identity, our self-worth, and, ultimately, our happiness. Thinking that such issues are best addressed by popping pills puts us on a dangerous path, leading perhaps towards the kind of dystopian society Aldous Huxley imagined in his 1932 novel Brave New World. It does little to help us understand, let alone address, the moral and broader philosophical issues that trouble the bereaved and that lie at the root not just of prolonged grief but, arguably, of many so-called mental illnesses.
Footnotes:
1 For this and the following, cf. Fricker 2007, chapter 7.
2 Fricker 2007: 152
3 Barry 2022
References:
Barry, E. (2022). “How Long Should It Take to Grieve? Psychiatry Has Come Up With an Answer.” The New York Times, 03/18/2022, URL = https://www.nytimes.com/2022/03/18/health/prolonged-grief-
disorder.html [last access: 04/05/2022])
Fricker, M. (2007). Epistemic Injustice. Power & the Ethics of knowing. Oxford/New York: Oxford University Press.
Huxley, A. (1932). Brave New World. New York: Harper Brothers.
Marinoff, L. (1999). Plato, not Prozac! New York: HarperCollins Publishers.Professor Raja Rosenhagen is currently serving as Assistant Professor of Philosophy, Head of Department, and Associate Dean of Academic Affairs at Ashoka University. He earned his PhD in Philosophy from the University of Pittsburgh and has a broad range of philosophical interests (see here). He wrote this article a) because he was invited to do so and b) because he is currently nurturing a growing interest in philosophical counselling.
This article is republished from OpenAxis under a Creative Commons license. Read the original article.
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Delay Ageing – by Dr. Colin Rose
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Note: the title is spelled that way because it is British English. We generally write in US English here at 10almonds, but we’ll first quote directly from Dr. Rose as written:
❝I have written Delay Ageing because there is some very important recent University research on ageing and age related illness that deserves to be made accessible to a general audience.❞
What is this research? Well, there’s quite a lot over its 300-odd pages (exact number depends on the edition and whether we count end matter), and most of it is tweaks and refinements on things with which you’ll probably be at least brushingly familiar if you’re a regular 10almonds reader.
Dr. Rose addresses the nine hallmarks of aging, of which there are ten, ranging from such things as “telomeres get shorter” and “DNA accumulates damage”, to “stem cells become exhausted” and “cells fail to communicate properly”, and asks the question “what if we were to target all these things simultaneously?”.
Rather than going for drugs on drugs on drugs (half of them to deal with undesired side effects of the previous ones), Dr. Cole leaves no stone unturned to find lifestyle interventions that will improve each of these, even if just a little. Because, all those “little” improvements add up and even compound, and on the flipside, mean that factors of aging aren’t adding up and compounding so much or so quickly anymore.
The rather broad umbrella of “lifestyle interventions” obviously includes food under its auspices, and with it, nutraceuticals. So to give one example, if you’re taking a fisetin supplement (a natural senolytic agent), you’ll find science vindicating that here. And much more.
The style is… Less pop-science and more “textbook written for laypersons”, and you may be thinking “isn’t that the same?” and the difference is that the textbook has a lot less polish and finesse, but often more precise information.
Bottom line: if you’d like to combat aging on 10 different fronts with easily implementable lifestyle interventions, and know exactly what is doing what and how, then this is the book for you.
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How Some Brains Are Hardwired For Procrastination
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It has to do with faulty dopamine-signalling, and working around it can be tricky, but not impossible. Dr Tracey Marks, psychiatrist, explains:
When “no worries” is an illusion
People with ADHD can seem to go through life with no worries, but in reality, it’s more like “yes worries, however…” and an inability to translate that worry into action.
Back in the 1970s, there was a famous experiment wherein some rats were lobotomized to be completely insensitive to dopamine signalling. They died, because they did not do the things necessary for survival, including drinking water. Those rats will have experienced thirst, and will have known what to do about that, but the normal brain response for translating that into action was simply not functioning. If they had had human-level verbal cognition, they would have died thinking “I really should go and get a drink”.
In other words, a lot like the neuropsychology of ADHD. In the ADHD brain, dopamine signalling isn’t completely broken (hence people with ADHD do still take some actions), but it doesn’t work very well (due to fewer dopamine transport proteins), meaning that what for most people will give some chemical sense of reward, won’t, for the ADHD brain. And we’re not talking “just took cocaine and won the lottery and had an orgasm” levels of reward, we’re talking “brushed teeth and now have clean teeth” levels of reward. Thus, small mildly-rewarding activities are now simply not rewarding, so the brain won’t facilitate their completion.
Stimulant medications can work by boosting dopamine, but the effects are temporary and not always sufficient.
So, what else can be done about it?
Motivation in ADHD is influenced by four key factors: interest, urgency, challenge, and novelty. Boosting one or more of these can make tasks feel more doable and engaging:
- Interest can be increased by finding a way to make the task more fun, which can include gamifying it (making it a game somehow) or by “temptation bundling”, that is to say, doing something enjoyable at the same time.
- Urgency can often not really be usefully increased. Dr. Marks will advise in the video, as many do, creating false deadlines, using timers, and so forth. However, false deadlines will be recognized as such and thus ignored (and let’s face it, the ADHD brain will often disregard real deadlines, too—many people struggle for example with not paying their bills despite having the money, or not filing taxes on time, or being consistently late for social events), and timers can be run out. That said, timers can at least be useful for getting into a “flow” state, thus engaging interest, rather than urgency.
- Challenge is an interesting paradox; if one finds the challenge of [very easy thing] somehow too difficult, one can increase the challenge for a greater chance of success! This ties back into interest, for example by gamifying things, But watch out! Because, increase the challenge too much, and the brain will simply go “nope, the small reward is not worth that effort” and shut down one’s motivation.
- Novelty helps to “reset” things, and makes a challenge new and fresh, and can revitalize interest by sparking curiosity and imagination (in contrast, doing the same thing all the time will give rapidly diminishing marginal returns on effort).
For more on all of this, enjoy:
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You might also like:
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Nudge – by Richard Thaler & Cass Sunstein
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How often in life do we make a suboptimal decision that ends up plaguing us for a long time afterwards? Sometimes, a single good or bad decision can even directly change the rest of our life.
So, it really is important that we try to optimize the decisions we do make.
Professors Richard Thaler and Cass Sunstein look at all kinds of decision-making in this book. Their goal, as per the subtitle, is “improving decisions about health, wealth, and happiness”.
For the most part, the book concentrates on “nudges”. Small factors that influence our decisions one way or another.
Most importantly: that some of them are very good reasons to be nudged; others, very bad ones. And they often look similar.
Where this book excels is in highlighting the many ways we make decisions without even thinking about it… or we think about it, but only down a prescribed, foreseen track, to an externally expected conclusion (for example, an insurance company offering three packages, but two of them exist only to direct you to the “correct” choice).
A weakness of the book is that in some aspects it’s a little inconsistent. The authors describe their economic philosophy as “libertarian paternalism”, and as libertarians they’re against mandates, except when as paternalists they’re for them. But, if we take away their labels, this boils down to “some mandates can be good and some can be bad”, which would not be so inconsistent after all.
Bottom line: if you’d like to better understand your own decision-making processes through the eyes of policy-setting economists (especially Sunstein, who worked for the White House Office of Information & Regulatory Affairs) whose job it is to make sure you make the “right” decisions, then this is a very enlightening book.
Click here to check out Nudge and improve your decision-making clarity!
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