The Twenty-Four Hour Mind – by Dr. Rosalind Cartwright
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We’ve reviewed books about sleep before, and even about dreaming, so what does this one have to offer that’s new?
Quite a lot, actually! Before Dr. Cartwright, there were mainly two models of sleep and dreaming:
- The “top-down” model of psychoanalysts: our minds shape our dreams which in turn reveal things about us as people
- The “bottom-up” model of neuroscientists: our brains need to go through regular maintaince cycles, of which vivid hallucinations are a quirky side-effect.
And now, as Dr. Cartwright puts it:
❝I will lay out a new [horizontal] psychological model of the twenty-four hour mind; that is, how the predominantly conscious (waking) and unconscious (sleeping) forms of mental behavior interact through the brain’s regular, but differently organized, states of waking, sleeping, and dreaming.❞
This she does in the exploratory style of a 224-page lecture, which sounds like it might be tedious, but is actually attention-grabbing and engaging throughout. This book is more of a page-turner than soporific bedtime reading!
Bottom line: if you’d like to know more about the effect your waking and sleeping brain have on each other (to include getting in between those and making adjutments as appropriate), this is very much an elucidating read!
Click here to check out The Twenty-Four Hour Mind, and learn more about yours!
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Radiant Rebellion – by Karen Walrond
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In health terms, we are often about fighting aging here. But to be more specific, what we’re fighting in those cases is not truly aging itself, so much as age-related decline.
Karen Walrond makes a case that we’ve made from the very start of 10almonds (but she wrote a whole book about it), that there’s merit in looking at what we can and can’t control about aging, doing what we reasonably can, and embracing what we can’t.
And yes, embracing, not merely accepting. This is not a downer of a book; it’s a call to revolution. It asks us to be proud of our grey hairs, to see our smile-lines around our eyes as the sign of a lived-in body, and even to embrace some of the unavoidable “actual decline” things as part of the journey of life. Maybe we’re not as strong as we used to be and now need a grippety-doodah to open jars; not everyone gets to live long enough to experience that! How lucky we are.
Perhaps most importantly, she bids us be the change we want to see in the world, and inspire others with our choices and actions, and shake off ageist biases for good.
Bottom line: if you want to foster a better attitude to aging not only for yourself, but also those around you, then this is a top-tier book for that.
Click here to check out Radiant Rebellion, and reclaim aging!
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Ras El-Hanout
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This is a spice blend, and its name (رأس الحانوت) means “head of the shop”. It’s popular throughout Morocco, Algeria, and Tunisia, but can often be found elsewhere. The exact blend will vary a little from place to place and even from maker to maker, but the general idea is the same. The one we provide here today is very representative (and for an example of its use, see our Marrakesh Sorghum Salad recipe!).
Note: we’re giving all the quantities in whole tsp today, to make multiplying/dividing easier if you want to make more/less ras el-hanout.
You will need
- 6 tsp ground ginger
- 6 tsp ground coriander seeds
- 4 tsp ground turmeric
- 4 tsp ground sweet cinnamon
- 4 tsp ground cumin
- 2 tsp ground allspice ← not a spice mix! This is the name of a spice!
- 2 tsp ground cardamom
- 2 tsp ground anise
- 2 tsp ground black pepper
- 1 tsp ground cayenne pepper
- 1 tsp ground cloves
Note: you may notice that garlic and salt are conspicuous by their absence. The reason for this is that they are usually added separately per dish, if desired.
Method
1) Mix them thoroughly
That’s it! Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Our Top 5 Spices: How Much Is Enough For Benefits?
- A Tale Of Two Cinnamons ← this is important, to understand why it’s critical to use sweet cinnamon specifically
- Sweet Cinnamon vs Regular Cinnamon – Which is Healthier? ← not even exaggerating; one is health-giving and the other contains a compound that is toxic at 01.mg/kg; guess which one is easier to find in the US and Canada?
Take care!
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Vital Aspects of Holistic Wellness
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It’s Q&A Day!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress
You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…
- Relationships: Seriously Useful Communication Skills!
- Purpose: Are You Flourishing? (There’s a Scale)
- Managing stress: Lower Your Cortisol! (Here’s Why & How)
- Also about managing stress: Sunday Stress-Buster
- Also applicable to stress: How To Set Your Anxiety Aside
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The Many Benefits Of Taking PQQ
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We’re going to start this one by quoting directly from the journal “Current Research in Food Science”, because it provides a very convenient list of benefits for us to look at:
- PQQ is a potent antioxidant that supports redox balance and mitochondrial function, vital for energy and health.
- PQQ contributes to lipid metabolism regulation, indicating potential benefits for energy management.
- PQQ supplementation is linked to weight control, improved insulin sensitivity, and may help prevent metabolic disorders.
- PQQ may attenuate inflammation, bolster cognitive and cardiovascular health, and potentially assist in cancer therapies.
Future research should investigate PQQ dosages, long-term outcomes, and its potential for metabolic and cognitive health. The translation of PQQ research into clinical practice could offer new strategies for managing metabolic disorders, enhancing cognitive health, and potentially extending lifespan.
What is it?
It’s a redox-active (and thus antioxidant) quinone molecule, and essential vitamin co-factor, that not only helps mitochondria to do their thing, but also supports the creation of new mitochondria.
For more detail, you can read all about that here: Pyrroloquinoline Quinone, a Redox-Active o-Quinone, Stimulates Mitochondrial Biogenesis by Activating the SIRT1/PGC-1α Signaling Pathway
It’s first and foremost made by bacteria, and/but it’s present in many foods, including kiwi fruit, spinach, celery, soybeans, human breast milk, and mouse breast milk.
You may be wondering why “mouse breast milk” makes the list. The causal reason is simply that research scientists do a lot of work with mice, and so it was discovered. If you would argue it is not a food because it is breast milk from another species, then ask yourself if you would have said the same if it came from a cow or goat—only social convention makes it different!
For any vegans reading: ok, you get a free pass on this one :p
This information sourced from: Pyrroloquinoline Quinone: Its Profile, Effects on the Liver and Implications for Health and Disease Prevention
On which note…
Against non-alcoholic fatty liver disease
From the above-linked study:
❝Antioxidant supplementation can reverse hepatic steatosis, suggesting dietary antioxidants might have potential as therapeutics for nonalcoholic fatty liver disease (NAFLD) or nonalcoholic steatohepatitis (NASH).
An extraordinarily potent dietary antioxidant is pyrroloquinoline quinone (PQQ). PQQ is a ubiquitous, natural, and essential bacterial cofactor found in soil, plants, and interstellar dust. The major source of PQQ in mammals is dietary; it is common in leafy vegetables, fruits, and legumes, especially soy, and is found in high concentrations in human and mouse breast milk.
This chapter reviews chemical and biological properties enabling PQQ’s pleiotropic actions, which include modulating multiple signaling pathways directly (NF-κB, JNK, JAK-STAT) and indirectly (Wnt, Notch, Hedgehog, Akt) to improve liver pathophysiology. The role of PQQ in the microbiome is discussed, as PQQ-secreting probiotics ameliorate oxidative stress–induced injury systemwide. A limited number of human trials are summarized, showing safety and efficacy of PQQ❞
…which is all certainly good to see.
Source: Ibid.
Against obesity
And especially, against metabolic obesity, in other words, against the accumulation of visceral and hepatic fat, which are much much worse for the health than subcutaneous fat (that’s the fat you can physically squish and squeeze from the outside with your hands):
❝In addition to inhibiting lipogenesis, PQQ can increase mitochondria number and function, leading to improved lipid metabolism. Besides diet-induced obesity, PQQ ameliorates programing obesity of the offspring through maternal supplementation and alters gut microbiota, which reduces obesity risk.
In obesity progression, PQQ mitigates mitochondrial dysfunction and obesity-associated inflammation, resulting in the amelioration of the progression of obesity co-morbidities, including non-alcoholic fatty liver disease, chronic kidney disease, and Type 2 diabetes.
Overall, PQQ has great potential as an anti-obesity and preventive agent for obesity-related complications.❞
Read in full: Pyrroloquinoline-quinone to reduce fat accumulation and ameliorate obesity progression
Against aging
This one’s particularly interesting, because…
❝PQQ’s modulation of lactate acid and perhaps other dehydrogenases enhance NAD+-dependent sirtuin activity, along with the sirtuin targets, such as PGC-1α, NRF-1, NRF-2 and TFAM; thus, mediating mitochondrial functions. Taken together, current observations suggest vitamin-like PQQ has strong potential as a potent therapeutic nutraceutical❞
If you’re not sure about what NAD+ is, you can read about it here: NAD+ Against Aging
And if you’re not sure what sirtuins do, you can read about those here: Dr. Greger’s Anti-Aging Eight ← it’s at the bottom!
Want to try some?
As mentioned, it can be found in certain foods, but to guarantee getting enough, and/or if you’d simply like it in supplement form, here’s an example product on Amazon 😎
Enjoy!
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Why Has Nobody Told Me This Before? – by Dr. Julie Smith
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Superficially, this can be called a “self-help” book, but that undersells it rather. It’s a professionally-written (as in, by a professional psychologist) handbook full of resources. Its goal? Optimizing your mental health to help you stay resilient no matter what life throws your way.
While the marketing of this book is heavily centered around Dr. Smith’s Internet Celebrity™ status, a lot of her motivation for writing it seems to be precisely so that she can delve deeper into the ideas that her social media “bites” don’t allow room for.
Many authors of this genre pad their chapters with examples; there are no lengthy story-telling asides here, and her style doesn’t need them. She knows her field well, and knows well how to communicate the ideas that may benefit the reader.
The main “meat” of the book? Tips, tricks, guides, resources, systems, flowcharts, mental frameworks, and “if all else fails, do this” guidance. The style of the book is clear and simple, with very readable content that she keeps free from jargon without “dumbing down” or patronizing the reader.
All in all, a fine set of tools for anyone’s “getting through life” toolbox.
Get Your Personal Copy Of “Why Has Nobody Told Me This Before?” on Amazon Now!
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America’s Health System Isn’t Ready for the Surge of Seniors With Disabilities
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The number of older adults with disabilities — difficulty with walking, seeing, hearing, memory, cognition, or performing daily tasks such as bathing or using the bathroom — will soar in the decades ahead, as baby boomers enter their 70s, 80s, and 90s.
But the health care system isn’t ready to address their needs.
That became painfully obvious during the covid-19 pandemic, when older adults with disabilities had trouble getting treatments and hundreds of thousands died. Now, the Department of Health and Human Services and the National Institutes of Health are targeting some failures that led to those problems.
One initiative strengthens access to medical treatments, equipment, and web-based programs for people with disabilities. The other recognizes that people with disabilities, including older adults, are a separate population with special health concerns that need more research and attention.
Lisa Iezzoni, 69, a professor at Harvard Medical School who has lived with multiple sclerosis since her early 20s and is widely considered the godmother of research on disability, called the developments “an important attempt to make health care more equitable for people with disabilities.”
“For too long, medical providers have failed to address change in society, changes in technology, and changes in the kind of assistance that people need,” she said.
Among Iezzoni’s notable findings published in recent years:
Most doctors are biased. In survey results published in 2021, 82% of physicians admitted they believed people with significant disabilities have a worse quality of life than those without impairments. Only 57% said they welcomed disabled patients.
“It’s shocking that so many physicians say they don’t want to care for these patients,” said Eric Campbell, a co-author of the study and professor of medicine at the University of Colorado.
While the findings apply to disabled people of all ages, a larger proportion of older adults live with disabilities than younger age groups. About one-third of people 65 and older — nearly 19 million seniors — have a disability, according to the Institute on Disability at the University of New Hampshire.
Doctors don’t understand their responsibilities. In 2022, Iezzoni, Campbell, and colleagues reported that 36% of physicians had little to no knowledge of their responsibilities under the 1990 Americans With Disabilities Act, indicating a concerning lack of training. The ADA requires medical practices to provide equal access to people with disabilities and accommodate disability-related needs.
Among the practical consequences: Few clinics have height-adjustable tables or mechanical lifts that enable people who are frail or use wheelchairs to receive thorough medical examinations. Only a small number have scales to weigh patients in wheelchairs. And most diagnostic imaging equipment can’t be used by people with serious mobility limitations.
Iezzoni has experienced these issues directly. She relies on a wheelchair and can’t transfer to a fixed-height exam table. She told me she hasn’t been weighed in years.
Among the medical consequences: People with disabilities receive less preventive care and suffer from poorer health than other people, as well as more coexisting medical conditions. Physicians too often rely on incomplete information in making recommendations. There are more barriers to treatment and patients are less satisfied with the care they do get.
Egregiously, during the pandemic, when crisis standards of care were developed, people with disabilities and older adults were deemed low priorities. These standards were meant to ration care, when necessary, given shortages of respirators and other potentially lifesaving interventions.
There’s no starker example of the deleterious confluence of bias against seniors and people with disabilities. Unfortunately, older adults with disabilities routinely encounter these twinned types of discrimination when seeking medical care.
Such discrimination would be explicitly banned under a rule proposed by HHS in September. For the first time in 50 years, it would update Section 504 of the Rehabilitation Act of 1973, a landmark statute that helped establish civil rights for people with disabilities.
The new rule sets specific, enforceable standards for accessible equipment, including exam tables, scales, and diagnostic equipment. And it requires that electronic medical records, medical apps, and websites be made usable for people with various impairments and prohibits treatment policies based on stereotypes about people with disabilities, such as covid-era crisis standards of care.
“This will make a really big difference to disabled people of all ages, especially older adults,” said Alison Barkoff, who heads the HHS Administration for Community Living. She expects the rule to be finalized this year, with provisions related to medical equipment going into effect in 2026. Medical providers will bear extra costs associated with compliance.
Also in September, NIH designated people with disabilities as a population with health disparities that deserves further attention. This makes a new funding stream available and “should spur data collection that allows us to look with greater precision at the barriers and structural issues that have held people with disabilities back,” said Bonnielin Swenor, director of the Johns Hopkins University Disability Health Research Center.
One important barrier for older adults: Unlike younger adults with disabilities, many seniors with impairments don’t identify themselves as disabled.
“Before my mom died in October 2019, she became blind from macular degeneration and deaf from hereditary hearing loss. But she would never say she was disabled,” Iezzoni said.
Similarly, older adults who can’t walk after a stroke or because of severe osteoarthritis generally think of themselves as having a medical condition, not a disability.
Meanwhile, seniors haven’t been well integrated into the disability rights movement, which has been led by young and middle-aged adults. They typically don’t join disability-oriented communities that offer support from people with similar experiences. And they don’t ask for accommodations they might be entitled to under the ADA or the 1973 Rehabilitation Act.
Many seniors don’t even realize they have rights under these laws, Swenor said. “We need to think more inclusively about people with disabilities and ensure that older adults are fully included at this really important moment of change.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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