The Vitamin Solution – by Dr. Romy Block & Dr. Arielle Levitan

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A quick note: it would be remiss of us not to mention that the authors of this book are also the founders of a vitamin company, thus presenting a potential conflict of interest.

That said… In this reviewer’s opinion, the book does seem balanced and objective, regardless.

We talk a lot about supplements here at 10almonds, especially in our Monday Research Review editions. And yesterday, we featured a book by a doctor who hates supplements. Today, we feature a book by two doctors who have made them their business.

The authors cover all the most common vitamins and minerals popularly enjoyed as supplements, and examine:

  • why people take them
  • factors affecting whether they help
  • problems that can arise
  • complicating factors

The “complicating factors” include, for example, the way many vitamins and/or minerals interplay with each other, either by requiring the presence of another, or else competing for resources for absorption, or needing to be delicately balanced on pain of diverse woes.

This is the greatest value of the book, perhaps; it’s where most people go wrong with supplementation, if they go wrong.

While both authors are medical doctors, Dr. Romy Block is an endocrinologist specifically, and she clearly brought a lot of extra attention to relevant metabolic/thyroid issues, and how vitamins and minerals (such as thiamin and iron) can improve or sabotage such, depending on various factors that she explains. Informative, and so far as this reviewer could see, objective and well-balanced.

Bottom line: supplementation is a vast and complex topic, but this book does a fine job of demystifying and simplifying it in a clear and objective fashion, without resorting to either scaremongering or hype.

Click here to check out The Vitamin Solution, and upgrade your knowledge!

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  • In Praise of Slowness – by Carl Honoré
    Escape the pressures of modern life and reclaim your time. In Praise of Slowness explores the harm of our fast-paced world and offers a prescription for slowing down.

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  • How Does One Test Acupuncture Against Placebo Anyway?

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    Pinpointing The Usefulness Of Acupuncture

    We asked you for your opinions on acupuncture, and got the above-depicted, below-described, set of answers:

    • A little under half of all respondents voted for “It’s well-backed by modern science, per neurology, cardiology, immunology, etc”
    • Slightly fewer respondents voted for “We don’t understand how it works, but it works!”
    • A little under a fifth of respondents voted for “It may have some limited clinical applications beyond placebo”
    • One (1) respondent voted for for “It’s placebo at best”

    When we did a main feature about homeopathy, a couple of subscribers wrote to say that they were confused as to what homeopathy was, so this time, we’ll start with a quick definition first.

    First, what is acupuncture? For the convenience of a quick definition so that we can move on to the science, let’s borrow from Wikipedia:

    ❝Acupuncture is a form of alternative medicine and a component of traditional Chinese medicine in which thin needles are inserted into the body.

    Acupuncture is a pseudoscience; the theories and practices of TCM are not based on scientific knowledge, and it has been characterized as quackery.❞

    ~ Wikipedia

    Now, that’s not a promising start, but we will not be deterred! We will instead examine the science itself, rather than relying on tertiary sources like Wikipedia.

    It’s worth noting before we move on, however, that there is vigorous debate behind the scenes of that article. The gist of the argument is:

    • On one side: “Acupuncture is not pseudoscience/quackery! This has long been disproved and there are peer-reviewed research papers on the subject.”
    • On the other: “Yes, but only in disreputable quack journals created specifically for that purpose”

    The latter counterclaim is a) potentially a “no true Scotsman” rhetorical ploy b) potentially true regardless

    Some counterclaims exhibit specific sinophobia, per “if the source is Chinese, don’t believe it”. That’s not helpful either.

    Well, the waters sure are muddy. Where to begin? Let’s start with a relatively easy one:

    It may have some clinical applications beyond placebo: True or False?

    True! Admittedly, “may” is doing some of the heavy lifting here, but we’ll take what we can get to get us going.

    One of the least controversial uses of acupuncture is to alleviate chronic pain. Dr. Vickers et al, in a study published under the auspices of JAMA (a very respectable journal, and based in the US, not China), found:

    ❝Acupuncture is effective for the treatment of chronic pain and is therefore a reasonable referral option. Significant differences between true and sham acupuncture indicate that acupuncture is more than a placebo.

    However, these differences are relatively modest, suggesting that factors in addition to the specific effects of needling are important contributors to the therapeutic effects of acupuncture❞

    Source: Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis

    If you’re feeling sharp today, you may be wondering how the differences are described as “significant” and “relatively modest” in the same text. That’s because these words have different meanings in academic literature:

    • Significant = p<0.05, where p is the probability of the achieved results occurring randomly
    • Modest = the differences between the test group and the control group were small

    In other words, “significant modest differences” means “the sample sizes were large, and the test group reliably got slightly better results than placebo”

    We don’t understand how it works, but it works: True or False

    Broadly False. When it works, we generally have an idea how.

    Placebo is, of course, the main explanation. And even in examples such as the above, how is placebo acupuncture given?

    By inserting acupuncture needles off-target rather than in accord with established meridians and points (the lines and dots that, per Traditional Chinese Medicine, indicate the flow of qi, our body’s vital energy, and welling-points of such).

    So, if a patient feels that needles are being inserted randomly, they may no longer have the same confidence that they aren’t in the control group receiving placebo, which could explain the “modest” difference, without there being anything “to” acupuncture beyond placebo. After all, placebo works less well if you believe you are only receiving placebo!

    Indeed, a (Korean, for the record) group of researchers wrote about this—and how this confounding factor cuts both ways:

    ❝Given the current research evidence that sham acupuncture can exert not only the originally expected non-specific effects but also sham acupuncture-specific effects, it would be misleading to simply regard sham acupuncture as the same as placebo.

    Therefore, researchers should be cautious when using the term sham acupuncture in clinical investigations.❞

    Source: Sham Acupuncture Is Not Just a Placebo

    It’s well-backed by modern science, per neurology, cardiology, immunology, etc: True or False?

    False, for the most part.

    While yes, the meridians and points of acupuncture charts broadly correspond to nerves and vasculature, there is no evidence that inserting needles into those points does anything for one’s qi, itself a concept that has not made it into Western science—as a unified concept, anyway…

    Note that our bodies are indeed full of energy. Electrical energy in our nerves, chemical energy in every living cell, kinetic energy in all our moving parts. Even, to stretch the point a bit, gravitational potential energy based on our mass.

    All of these things could broadly be described as qi, if we so wish. Indeed, the ki in the Japanese martial art of aikido is the latter kinds; kinetic energy and gravitational potential energy based on our mass. Same goes, therefore for the ki in kiatsu, a kind of Japanese massage, while the ki in reiki, a Japanese spiritual healing practice, is rather more mystical.

    The qi in Chinese qigong is mostly about oxygen, thus indirectly chemical energy, and the electrical energy of the nerves that are receiving oxygenated blood at higher or lower levels.

    On the other hand, the efficacy of the use of acupuncture for various kinds of pain is well-enough evidenced. Indeed, even the UK’s famously thrifty NHS (that certainly would not spend money on something it did not find to work) offers it as a complementary therapy for some kinds of pain:

    ❝Western medical acupuncture (dry needling) is the use of acupuncture following a medical diagnosis. It involves stimulating sensory nerves under the skin and in the muscles.

    This results in the body producing natural substances, such as pain-relieving endorphins. It’s likely that these naturally released substances are responsible for the beneficial effects experienced with acupuncture.❞

    Source: NHS | Acupuncture

    Meanwhile, the NIH’s National Cancer Institute recommends it… But not as a cancer treatment.

    Rather, they recommend it as a complementary therapy for pain management, and also against nausea, for which there is also evidence that it can help.

    Frustratingly, while they mention that there is lots of evidence for this, they don’t actually link the studies they’re citing, or give enough information to find them. Instead, they say things like “seven randomized clinical trials found that…” and provide links that look reassuring until one finds, upon clicking on them, that it’s just a link to the definition of “randomized clinical trial”:

    Source: NIH | Nactional Cancer Institute | Acupuncture (PDQ®)–Patient Version

    However, doing our own searches finds many studies (mostly in specialized, potentially biased, journals such as the Journal of Acupuncture and Meridian Studies) finding significant modest outperformance of [what passes for] placebo.

    Sometimes, the existence of papers with promising titles, and statements of how acupuncture might work for things other than relief of pain and nausea, hides the fact that the papers themselves do not, in fact, contain any evidence to support the hypothesis. Here’s an example:

    ❝The underlying mechanisms behind the benefits of acupuncture may be linked with the regulation of the hypothalamic-pituitary-gonadal (adrenal) axis and activation of the Wnt/β-catenin and OPG/RANKL/RANK signaling pathways.

    In summary, strong evidence may still come from prospective and well-designed clinical trials to shed light on the potential role of acupuncture in preserving bone loss❞

    Source: Acupuncture for Osteoporosis: a Review of Its Clinical and Preclinical Studies

    So, here they offered a very sciencey hypothesis, and to support that hypothesis, “strong evidence may still come”.

    “We must keep faith” is not usually considered evidence worthy of inclusion in a paper!

    PS: the above link is just to the abstract, because the “Full Text” link offered in that abstract leads to a completely unrelated article about HIV/AIDS-related cryptococcosis, in a completely different journal, nothing to do with acupuncture or osteoporosis).

    Again, this is not the kind of professionalism we expect from peer-reviewed academic journals.

    Bottom line:

    Acupuncture reliably performs slightly better than sham acupuncture for the management of pain, and may also help against nausea.

    Beyond placebo and the stimulation of endorphin release, there is no consistently reliable evidence that is has any other discernible medical effect by any mechanism known to Western science—though there are plenty of hypotheses.

    That said, absence of evidence is not evidence of absence, and the logistical difficulty of testing acupuncture against placebo makes for slow research. Maybe one day we’ll know more.

    For now:

    • If you find it helps you: great! Enjoy
    • If you think it might help you: try it! By a licensed professional with a good reputation, please.
    • If you are not inclined to having needles put in you unnecessarily: skip it! Extant science suggests that at worst, you’ll be missing out on slight relief of pain/nausea.

    Take care!

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  • Anti-Aging Myths This Dermatologist Wants You To Stop Believing

    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.

    Dermatologist Dr. Sam Ellis lays all bare:

    Bare-faced lies?

    Obviously, we are hearing from a dermatologist here, so the focus is on skin aging specifically. We may well also not want to age our brain, joints, etc, but that’s not what this one is about.

    So, without further ado, here are the myths she wants to bust:

    • “Medical grade skincare”: the term “medical grade” is a marketing term and does not indicate superior efficacy or better ingredients.
    • “Expensive skincare is more effective”: price does not always correlate with effectiveness; some high-end products justify their cost, but many do not.
    • “More products = better results”: using too many products can reduce effectiveness and cause irritation; a simple routine with sunscreen and a retinoid is key.
    • “Drink more water for better skin”: if you’re dehydrated, then yes, hydrate—but drinking excessive water does not improve skin appearance beyond normal hydration levels.
    • “You don’t need anti-aging products until you see signs of aging”: starting skincare early, especially sun protection, helps maintain youthful skin longer.
    • “Wrinkles are the first signs of aging”: hyperpigmentation and sagging are often more significant early indicators of aging than wrinkles.
    • “Skincare is all you need for anti-aging”: by “skincare” here she means creams, lotions, tonics, etc, and recommends other treatments such as laser treatment and even Botox*.
    • “Non-prescription retinoids are a waste of time”: over-the-counter retinoids like retinol and retinal can still be effective alternatives to prescription retinoids.
    • “You must use retinoids every night”: retinoids are effective even when used a few times per week, depending on individual tolerance.

    *We’re not convinced about the Botox; we’ll have to do a deep-dive research review one of these days!

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Retinoids: Retinol vs Retinal vs Retinoic Acid vs..?

    Take care!

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  • Having an x-ray to diagnose knee arthritis might make you more likely to consider potentially unnecessary surgery

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    Osteoarthritis is a leading cause of chronic pain and disability, affecting more than two million Australians.

    Routine x-rays aren’t recommended to diagnose the condition. Instead, GPs can make a diagnosis based on symptoms and medical history.

    Yet nearly half of new patients with knee osteoarthritis who visit a GP in Australia are referred for imaging. Osteoarthritis imaging costs the health system A$104.7 million each year.

    Our new study shows using x-rays to diagnose knee osteoarthritis can affect how a person thinks about their knee pain – and can prompt them to consider potentially unnecessary knee replacement surgery.

    pikselstock/Shutterstock

    What happens when you get osteoarthritis?

    Osteoarthritis arises from joint changes and the joint working extra hard to repair itself. It affects the entire joint, including the bones, cartilage, ligaments and muscles.

    It is most common in older adults, people with a high body weight and those with a history of knee injury.

    Many people with knee osteoarthritis experience persistent pain and have difficulties with everyday activities such as walking and climbing stairs.

    How is it treated?

    In 2021–22, more than 53,000 Australians had knee replacement surgery for osteoarthritis.

    Hospital services for osteoarthritis, primarily driven by joint replacement surgery, cost $3.7 billion in 2020–21.

    While joint replacement surgery is often viewed as inevitable for osteoarthritis, it should only be considered for those with severe symptoms who have already tried appropriate non-surgical treatments. Surgery carries the risk of serious adverse events, such as blood clot or infection, and not everyone makes a full recovery.

    Most people with knee osteoarthritis can manage it effectively with:

    • education and self-management
    • exercise and physical activity
    • weight management (if necessary)
    • medicines for pain relief (such as paracetamol and non-steroidal anti-inflammatory drugs).

    Debunking a common misconception

    A common misconception is that osteoarthritis is caused by “wear and tear”.

    However, research shows the extent of structural changes seen in a joint on an x-ray does not reflect the level of pain or disability a person experiences, nor does it predict how symptoms will change.

    Some people with minimal joint changes have very bad symptoms, while others with more joint changes have only mild symptoms. This is why routine x-rays aren’t recommended for diagnosing knee osteoarthritis or guiding treatment decisions.

    Instead, guidelines recommend a “clinical diagnosis” based on a person’s age (being 45 years or over) and symptoms: experiencing joint pain with activity and, in the morning, having no joint-stiffness or stiffness that lasts less than 30 minutes.

    Despite this, many health professionals in Australia continue to use x-rays to diagnose knee osteoarthritis. And many people with osteoarthritis still expect or want them.

    What did our study investigate?

    Our study aimed to find out if using x-rays to diagnose knee osteoarthritis affects a person’s beliefs about osteoarthritis management, compared to a getting a clinical diagnosis without x-rays.

    We recruited 617 people from across Australia and randomly assigned them to watch one of three videos. Each video showed a hypothetical consultation with a general practitioner about knee pain.

    Woman descends steps
    People with knee osteoarthritis can have difficulties getting down stairs. beeboys/Shutterstock

    One group received a clinical diagnosis of knee osteoarthritis based on age and symptoms, without being sent for an x-ray.

    The other two groups had x-rays to determine their diagnosis (the doctor showed one group their x-ray images and not the other).

    After watching their assigned video, participants completed a survey about their beliefs about osteoarthritis management.

    What did we find?

    People who received an x-ray-based diagnosis and were shown their x-ray images had a 36% higher perceived need for knee replacement surgery than those who received a clinical diagnosis (without x-ray).

    They also believed exercise and physical activity could be more harmful to their joint, were more worried about their condition worsening, and were more fearful of movement.

    Interestingly, people were slightly more satisfied with an x-ray-based diagnosis than a clinical diagnosis.

    This may reflect the common misconception that osteoarthritis is caused by “wear and tear” and an assumption that the “damage” inside the joint needs to be seen to guide treatment.

    What does this mean for people with osteoarthritis?

    Our findings show why it’s important to avoid unnecessary x-rays when diagnosing knee osteoarthritis.

    While changing clinical practice can be challenging, reducing unnecessary x-rays could help ease patient anxiety, prevent unnecessary concern about joint damage, and reduce demand for costly and potentially unnecessary joint replacement surgery.

    It could also help reduce exposure to medical radiation and lower health-care costs.

    Previous research in osteoarthritis, as well as back and shoulder pain, similarly shows that when health professionals focus on joint “wear and tear” it can make patients more anxious about their condition and concerned about damaging their joints.

    If you have knee osteoarthritis, know that routine x-rays aren’t needed for diagnosis or to determine the best treatment for you. Getting an x-ray can make you more concerned and more open to surgery. But there are a range of non-surgical options that could reduce pain, improve mobility and are less invasive.

    Belinda Lawford, Senior Research Fellow in Physiotherapy, The University of Melbourne; Kim Bennell, Professor of Physiotherapy, The University of Melbourne; Rana Hinman, Professor in Physiotherapy, The University of Melbourne, and Travis Haber, Postdoctoral Research Fellow in Physiotherapy, The University of Melbourne

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

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  • How To Out-Cheat “Cheat Days”

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    Out-Cheating “Cheat Days” (Or Even Just “Cheat Meals”)

    If you are in the habit of eating healthily, the idea of a “cheat day” probably isn’t appealing—because you simply don’t crave junk food; it’s not what your gut is used to.

    Nevertheless, sometimes cheat days, or at least cheat meals, choose us rather than the other way around. If your social group is having a pizza night or meeting up at the burger bar, probably you’re going to be having a meal that’s not ideal.

    So, what to do about it?

    Well, first of all, relax. If it really is an exception and not a regular occurrence, it’s not going to have a big health impact. Assuming that your basic dietary requirements are taken care of (e.g. free from allergens as necessary, vegan/vegetarian if that’s appropriate for you, adhering to any religious restrictions that are important to you, etc), then you’re going to have a good time, which is what scientists call a “pro-social activity” and is not a terrible thing.

    See also: Is Fast Food Really All That Bad? ← answer: yes it is, but the harm is cumulative and won’t all happen the instant you take a bite of a chicken nugget

    Think positive

    No, not in the “think positive thoughts” sense (though feel free, if that’s your thing), but rather: focus on adding things rather than subtracting things.

    It’s said:

    It’s not the calories in your food that make the biggest impact on your health; it’s the food in your calories❞e

    …and that’s generally true. The same goes for “bad things” in the food, e.g. added sugar, salt, seed oils, etc. They really are bad! But, in this case you’re going to be eating them and they’re going to be nearly impossible to avoid in the social scenarios we described. So, forget that sunk treasure, and instead, add nutrients.

    10almonds tip: added nutrients remain added nutrients, even if the sources were not glowing with health-appeal and/or you ate them alongside something unhealthy:

    • Those breaded garlic mushrooms are still full of magnesium and fiber and ergothioneine.
    • The chili-and-mint peas that came as an overpriced optional side-dish with your burger are still full of protein, fiber, and a stack of polyphenols.

    …and so on. And, the more time you spend eating those things, the less time you spend eating the real empty-calorie foods.

    Fix the flaw

    We set out to offer this guide without arguing for abstemiousness or making healthy substitutions, because we assume you knew already that you can not eat things, and as for substitutions, often they are not practical, especially if dining out or ordering in.

    Also, sometimes even when home-cooking something unhealthy, taking the bad ingredient out takes some of the joy out with it.

    Writers example: I once incorrectly tried to solve the fat conundrum of my favorite shchi (recipe here) by trying purely steaming the vegetables instead of my usual frying/sautéing them, and let’s just say, that errant-and-swiftly-abandoned version got recorded in my nutrition-tracker app as “sad shchi”.

    So instead, fix the flaw by countering it if possible:

    • The meal is devoid of fiber? Preload with some dried figs (you can never have too many dried figs in your pantry)
    • The meal is high in saturated fat? Enjoy fiber before/during/after, per what’s convenient for you. Fiber helps clear out excess cholesterol, which is usually the main issue with saturated fat.
    • The meal is salty? Double down on your hydration before, during, and after. If that sounds like a chore, then remember, it’s more fun than getting bloated (which results, counterintuitively, from dehydration—because your body detects the salt, and panics and tries to retain as much water as possible to restore homeostasis, resulting in bloating) and hypertensive (which results from the combination of the blood having too much salt and too little water, and cells retaining too much water and pressing inwards because it is the cells themselves that are bloated). So, tending to your hydration can help mitigate all of the above.
    • The meal is full of high-GI carbs? Preload with fiber, enjoy the carbs together with fats, and have something acidic (e.g. some kind of vinegar, or citrus fruit) with it if that’s a reasonable option. Yes, this does mean that a Whiskey Sour is better for your blood sugars than an Old Fashioned, by the way, and/but no, it doesn’t make either of them healthy.
    • The meal is inflammatory? Doing all of the above things will help, as will eating it slowly/mindfully, which latter makes it less of a shock to your system.

    See also: How To Get More Nutrition From The Same Food

    Enjoy!

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  • Top 10 Causes Of High Blood Pressure

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    As Dr. Frita Fisher explains, these are actually the top 10 known causes of high blood pressure. Number zero on the list would be “primary hypertension”, which means high blood pressure with no clear underlying cause.

    Superficially, this feels a little like the sometime practice of writing the catch-all “heart failure” as the cause of death on a death certificate, because yes, that heart sure did stop beating. But in reality, primary hypertension is most likely often caused by such things as unmanaged chronic stress—something that doesn’t show up on most health screenings.

    Dr. Fisher’s Top 10

    • Thyroid disease: both hyperthyroidism and hypothyroidism can cause high blood pressure.
    • Obstructive sleep apnea: characterized by snoring, daytime sleepiness, and headaches, this condition can lead to hypertension.
    • Chronic kidney disease: diseases ranging from diabetic nephropathy to renal vascular disease can cause high blood pressure.
    • Elevated cortisol levels: conditions like Cushing’s syndrome or disease, which involve high cortisol levels, can lead to hypertension—as can a lifestyle with a lot of chronic stress, but that’s less readily diagnosed as such than something one can tell from a blood test.
    • Elevated aldosterone levels: excess aldosterone from the adrenal glands causes the body to retain salt and water, increasing blood pressure, because more stuff = more pressure.
    • Brain tumor: tumors that increase intracranial pressure can cause a rise in blood pressure to ensure adequate brain perfusion. In these cases, the hypertension is keeping you alive—unless it kills you first. If this seems like a strange bodily response, remember that our bodily response to an infection is often fever, to kill off the infection which can’t survive at such high temperatures (but neither can we, so it becomes a game of chicken with our life on the line), so sometimes our body does kill us with one thing while trying to save us from another.
    • Coarctation of the aorta: this congenital heart defect results in narrowing of the aorta, leading to hypertension, especially in the upper body.
    • Pregnancy: pregnancy can either induce or worsen existing hypertension.
    • Obesity: excess weight increases blood flow and pressure on arteries, raising the risk of hypertension and associated conditions, e.g. diabetes etc.
    • Drugs: certain medications and recreational drugs (including, counterintuitively, alcohol!) can elevate blood pressure.

    For more information on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Hypertension: Factors Far More Relevant Than Salt

    Take care!

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  • Experience life lessons with the powerful message of "Make Your Bed" beyond the comfort of a picture.

    Beyond “Make Your Bed”—life lessons from experience

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    Beyond “Make Your Bed”—life lessons from experience

    This is Admiral William H. McRaven, a former United States Navy four-star admiral who served as the ninth commander of the United States Special Operations Command.

    So, for those of us whose day-to-day lives don’t involve coordinating military operations, what does he have to offer?

    Quick note: 10almonds’ mission statement is “to make health and productivity crazy simple”.

    We tend to focus on the health side of this, and in the category of productivity, it’s often what most benefits our mental health.

    We’re writing less for career-driven technopreneurs in the 25–35 age bracket and more for people with a more holistic view of productivity and “a good life well-lived”.

    So today’s main feature is more in that vein!

    Start each day with an accomplishment

    McRaven famously gave a speech (and wrote a book) that began with the advice, “make your bed”. The idea here doesn’t have to be literal (if you’ll pardon the pun). Indeed, if you’re partnered, then depending on schedules and habits, it could be you can’t (sensibly) make your bed first thing because your partner is still in it. But! What you can do is start the day with an accomplishment—however small. A short exercise routine is a great example!

    Success in life requires teamwork

    We’re none of us an island (except in the bathtub). The point is… Nobody can do everything alone. Self-sufficiency is an illusion. You can make your own coffee, but could you have made the coffee machine, or even the cup? How about, grown the coffee? Transported it? So don’t be afraid to reach out for (and acknowledge!) help from others. Teamwork really does make the dream work.

    It’s what’s inside that counts

    It’s a common trap to fall into, getting caught up the outside appearance of success, rather than what actually matters the most. We need to remember this when it comes to our own choices, as well as assessing what others might bring to the table!

    A setback is only permanent if you let it be

    No, a positive attitude won’t reverse a lifelong degenerative illness, for example. But what we can do, is take life as comes, and press on with the reality, rather than getting caught up in the “should be”.

    Use failure to your advantage

    Learn. That’s all. Learn, and improve.

    Be daring in life

    To borrow from another military force, the SAS has the motto “Who dares, wins”. Caution has it place, but if we’ve made reasonable preparations*, sometimes being bold is the best (or only!) way forward.

    *Meanwhile the Parachute Regiment, from which come 80% of all SAS soldiers, has the motto “Utrinque paratus”, “prepared on all sides”.

    Keep courage close

    This is about not backing down when we know what’s right and we know what we need to do. Life can be scary! But if we don’t overcome our fears, they can become self-realizing.

    Writer’s note: a good example of this is an advice I sometimes gave during my much more exciting (military) life of some decades ago, and it pertains to getting into a knife-fight (top advice for civilians: don’t).

    But, if you’re in one, you need to not be afraid of getting cut.

    Because if you’re not afraid of getting cut, you will probably get cut.

    But if you are afraid of getting cut, you will definitely get cut.

    Hopefully your life doesn’t involve knives outside of the kitchen (mine doesn’t, these days, and I like it), but the lesson applies to other things too.

    Sometimes the only way out is through.

    Be your best at your worst

    Sometimes life is really, really hard. But if we allow those moments to drive us forwards, they’re also a place we can find more strength than we ever knew we had.

    Keep on swimming

    It’s said that the majority in life is about showing up—and often it is. But you have to keep showing up, day after day. So make what you’re doing sustainable for you, and keep on keeping on.

    Don’t Forget…

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