The Worry Trick – by Dr. David Carbonell

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Worry is a time-sink that rarely does us any good, and often does us harm. Many books have been written on how to fight anxiety… That’s not what this book’s about.

Dr. David Carbonell, in contrast, encourages the reader to stop trying to avoid/resist anxiety, and instead, lean into it in a way that detoothes it.

He offers various ways of doing this, from scheduling time to worry, to substituting “what if…” with “let’s pretend…”, and guides the reader through exercises to bring about a sort of worry-desensitization.

The style throughout is very much pop-psychology and is very readable.

If the book has a weak point, it’s that it tends to focus on worrying less about unlikely outcomes, rather than tackling worry that occurs relating to outcomes that are likely, or even known in advance. However, some of the techniques will work for such also! That’s when Dr. Carbonell draws from Acceptance and Commitment Therapy (ACT).

Bottom line: if you would like to lose less time and energy to worrying, then this is a fine book for you.

Click here to check out The Worry Trick, and repurpose your energy reserves!

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Recommended

  • How to Stay Sane – by Philippa Perry
  • How To Boost Your Memory Immediately (Without Supplements)
    Boost your memory without supplements. Improve short-term memory by noticing details and involving more senses. Relive important memories and tell stories to others. Memory thrives on connections.

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  • Could ADHD drugs reduce the risk of early death? Unpacking the findings from a new Swedish study

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    Attention-deficit hyperactivity disorder (ADHD) can have a considerable impact on the day-to-day functioning and overall wellbeing of people affected. It causes a variety of symptoms including difficulty focusing, impulsivity and hyperactivity.

    For many, a diagnosis of ADHD, whether in childhood or adulthood, is life changing. It means finally having an explanation for these challenges, and opens up the opportunity for treatment, including medication.

    Although ADHD medications can cause side effects, they generally improve symptoms for people with the disorder, and thereby can significantly boost quality of life.

    Now a new study has found being treated for ADHD with medication reduces the risk of early death for people with the disorder. But what can we make of these findings?

    A large study from Sweden

    The study, published this week in JAMA (the prestigious journal of the American Medical Association), was a large cohort study of 148,578 people diagnosed with ADHD in Sweden. It included both adults and children.

    In a cohort study, a group of people who share a common characteristic (in this case a diagnosis of ADHD) are followed over time to see how many develop a particular health outcome of interest (in this case the outcome was death).

    For this study the researchers calculated the mortality rate over a two-year follow up period for those whose ADHD was treated with medication (a group of around 84,000 people) alongside those whose ADHD was not treated with medication (around 64,000 people). The team then determined if there were any differences between the two groups.

    What did the results show?

    The study found people who were diagnosed and treated for ADHD had a 19% reduced risk of death from any cause over the two years they were tracked, compared with those who were diagnosed but not treated.

    In understanding this result, it’s important – and interesting – to look at the causes of death. The authors separately analysed deaths due to natural causes (physical medical conditions) and deaths due to unnatural causes (for example, unintentional injuries, suicide, or accidental poisonings).

    The key result is that while no significant difference was seen between the two groups when examining natural causes of death, the authors found a significant difference for deaths due to unnatural causes.

    So what’s going on?

    Previous studies have suggested ADHD is associated with an increased risk of premature death from unnatural causes, such as injury and poisoning.

    On a related note, earlier studies have also suggested taking ADHD medicines may reduce premature deaths. So while this is not the first study to suggest this association, the authors note previous studies addressing this link have generated mixed results and have had significant limitations.

    In this new study, the authors suggest the reduction in deaths from unnatural causes could be because taking medication alleviates some of the ADHD symptoms responsible for poor outcomes – for example, improving impulse control and decision-making. They note this could reduce fatal accidents.

    The authors cite a number of studies that support this hypothesis, including research showing ADHD medications may prevent the onset of mood, anxiety and substance use disorders, and lower the risk of accidents and criminality. All this could reasonably be expected to lower the rate of unnatural deaths.

    Strengths and limitations

    Scandinavian countries have well-maintained national registries that collect information on various aspects of citizens’ lives, including their health. This allows researchers to conduct excellent population-based studies.

    Along with its robust study design and high-quality data, another strength of this study is its size. The large number of participants – almost 150,000 – gives us confidence the findings were not due to chance.

    The fact this study examined both children and adults is another strength. Previous research relating to ADHD has often focused primarily on children.

    One of the important limitations of this study acknowledged by the authors is that it was observational. Observational studies are where the researchers observe and analyse naturally occurring phenomena without intervening in the lives of the study participants (unlike randomised controlled trials).

    The limitation in all observational research is the issue of confounding. This means we cannot be completely sure the differences between the two groups observed were not either partially or entirely due to some other factor apart from taking medication.

    Specifically, it’s possible lifestyle factors or other ADHD treatments such as psychological counselling or social support may have influenced the mortality rates in the groups studied.

    Another possible limitation is the relatively short follow-up period. What the results would show if participants were followed up for longer is an interesting question, and could be addressed in future research.

    What are the implications?

    Despite some limitations, this study adds to the evidence that diagnosis and treatment for ADHD can make a profound difference to people’s lives. As well as alleviating symptoms of the disorder, this study supports the idea ADHD medication reduces the risk of premature death.

    Ultimately, this highlights the importance of diagnosing ADHD early so the appropriate treatment can be given. It also contributes to the body of evidence indicating the need to improve access to mental health care and support more broadly.The Conversation

    Hassan Vally, Associate Professor, Epidemiology, Deakin University

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

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  • The Immunostimulant Superfood

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    Eat These Greens!

    Chlorella vulgaris, henceforth “chlorella”, is a simple green algae that has a lot of health benefits.

    Note: most of the studies here are for Chlorella vulgaris specifically. However, some are for other species of the Chlorella genus, of which Chlorella vulgaris is by far the most common, hence the name (vulgaris = common). The relevant phytochemical properties appear to be the same regardless.

    Superfood

    While people generally take it as a supplement rather than a food item in any kind of bulk, it is more than 50% protein and contains all 9 essential amino acids.

    As you might expect of a green superfood, it’s also full of many antioxidants, most of them carotenoids, and these pack a punch, for example against cancer:

    Antiproliferative effects of carotenoids extracted from Chlorella ellipsoidea and Chlorella vulgaris on human colon cancer cells

    It also has a lot of vitamins and minerals, and even omega-3.

    Which latter also means it helps improve lipids and is thus particularly…

    Heart healthy

    ❝Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol❞

    ~ Dr. Na Hee Ryu et al.

    Read more: Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study

    Its heart-healthy benefits don’t stop at lipids though, and include blood pressure management, as in this study that found…

    ❝GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension. ❞

    ~ Dr. Morio Shimada et al.

    Read more: Anti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind study

    About that GABA, if you’re curious about that, check out:

    GABA Against Stress, Anxiety, & More

    May remove heavy metals

    We’re going with “may” for this one as we could only find animal studies so far (probably because most humans don’t have megadoses of heavy metals in them, which makes testing harder).

    Here’s an example animal study, though:

    Enhanced elimination of tissue methyl mercury in [Chlorella]-fed mice

    Immunostimulant

    This one’s clearer, for example in this 8-week study (with humans) that found…

    ❝Serum concentrations of interferon-γ (p<0.05) and interleukin-1β (p<0.001) significantly increased and that of interleukin-12 (p<0.1) tended to increase in the Chlorella group.

    The increments of these cytokines after the intervention were significantly bigger in the Chlorella group than those in the placebo group. In addition, NK cell activities (%) were significantly increased in Chlorella group, but not in Placebo group.

    The increments of NK cell activities (%) were also significantly bigger in the Chlorella group than the placebo group.

    Additionally, changed levels of NK cell activity were positively correlated with those of serum interleukin-1β (r=0.280, p=0.047) and interferon-γ (r=0.271, p<0.005).❞

    ~ Dr. Jung Hyun Kwak et al.

    tl;dr = it boosts numerous different kinds of immune cells

    Read more: Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial)

    PS, if you click though to the study, you may be momentarily alarmed by the first paragraph of the abstract that says “However, there were no direct evidences for the effect of Chlorella supplementation on immune/inflammation response in healthy humans“

    this is from the “Background” section of the abstract, so what they are saying is “before we did this study, nobody had done this yet”.

    So, be assured that the results are worthwhile and compelling.

    Is it safe?

    Based on the studies, it has a good safety profile. However, as it boosts the immune system, you may want to check with your doctor if you have an autoimmune disorder, and/or you are on immunosuppressants.

    And in general, of course always check with your doctor/pharmacist if unsure about any potential drug interactions.

    Want some?

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

    Enjoy!

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  • Lifespan – by Dr. David Sinclair

    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.

    Some books on longevity are science-heavy and heavy-going; others are glorified manifestos with much philosophy but little practical.

    This one’s a sciencey-book written for a lay reader. It’s heavily referenced, but not a challenging read.

    This book is divided into three parts:

    1. What we know (the past)
    2. What we’re learning (the present)
    3. Where we’re going (the future)

    Let us quickly mention: the last part is principally sociology and economics, which are not the author’s wheelhouse. Some readers may enjoy his thoughts regardless, but we’re going to concentrate on where we found the real value of the book to be: in the first and second parts, where he brings his expertise to bear.

    The first part lays the foundational knowledge that’s critical for understanding why the second part is so important.

    Basically: aging is a genetic disease, and diseases can be cured. No disease has magical properties, even if sometimes it can seem for a while like they do, until we understand them better.

    The second part covers a lot of recent and contemporary research into aging. We learn about such things as NAD-agonists that make elderly mice biologically young again, and the Greenland shark that easily lives for 500 years or so (currently the record-holder for vertebrates). And of course, biologically immortal jellyfish.

    It’s not all animal studies though…

    We learn of how NAD-agonists such as NMN have been promising in human studies too, along with resveratrol and the humble diabetes drug, metformin. These things alone may have the power to extend healthy life by 20%

    Other recommendations pertain to lifestyle; the usual five things (diet, exercise, sleep, no alcohol, no smoking), as well as intermittent fasting and cryotherapy (cold showers/baths).

    Bottom line: this book is informative and inspiring, and if you’ve been looking for an “in” to understanding the world of biogerontology and/or anti-aging research, this is it.

    Get your copy of “Lifespan: Why We Age—And Why We Don’t Have To” from Amazon today!

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Related Posts

  • How to Stay Sane – by Philippa Perry
  • This Book May Save Your Life – by Dr. Karan Rajan

    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.

    The title is a bold sell, but the book does include a lot of information about what can go wrong in your body, and how those things can be avoided.

    What it’s not: a reiteration of Dr. Michael Greger’s “How Not To Die“. It’s not dense medical information, and it doesn’t cite papers at a rate of ten per page.

    What it is: an easy-reading tour guide of the human body and its many quirks and foibles, and how we can leverage those to our benefit. On which note…

    Hopefully, your insides will never see the light of day, but this author is a general surgeon and as such, is an experienced and well-qualified tour guide. Here, we learn about everything from the long and interesting journey through our gut, to the unique anatomical features and liabilities of the brain. From the bizarre oddities of the genitals, to things most people don’t know about the process of death.

    The style of the book is very casual, with lots of short sections (almost mini chapters-within-chapters, really) making for very light reading—and certainly enjoyable reading too, unless you are inclined to squeamishness.

    Bottom line: in honesty, the book is more informative than it is instructional, though it does contain the promised health tips too. With that in mind, it’s a very enjoyable and educational read, and we do recommend it.

    Click here to check out This Book May Save Your Life, and learn more about your own weird and wonderful body!

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  • Exercises for Aging-Ankles

    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.

    Can Ankles Deterioration be Stopped?

    As we all know (or have experienced!), Ankle mobility deteriorates with age.

    We’re here to argue that it’s not all doom and gloom!

    (In fact, we’ve written about keeping our feet, and associated body parts, healthy here).

    This video by “Livinleggings” (below) provides a great argument that yes, ankle deterioration can be stopped, or even reversed. It’s a must-watch for anyone from yoga enthusiasts to gym warriors who might be unknowingly crippling their ankle-health.

    How We Can Prioritise Our Ankles

    Poor ankle flexibility isn’t just an inconvenience – it’s a direct route to knee issues, hip hiccups, and back pain. More importantly, ankle strength is a core component of building overall mobility.

    With 12 muscles in the ankle, it can be overwhelming to work out which to strengthen – and how. But fear not, we can prioritise three of the twelve: the calf duo (gastrocnemius and soleus) and the shin’s main muscle, the tibialis anterior.

    The first step is to test yourself! A simple wall test reveals any hidden truths about your ankle flexibility. Go to the 1:55 point in the video to see how it’s done.

    If you can’t do it, you’ve got work to be done.

    If you read the book we recommended on great functional exercises for seniors, then you may already be familiar with some super ankle exercises.

    Otherwise, these four ankle exercises are a great starting point:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • The 4 Bad Habits That Cause The Most Falls While Walking

    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.

    The risk of falling becomes greater (both in probability and in severity of consequences) as we get older. But, many people who do fall do so for the same reasons, some of which are avoidable. Dr. Doug Weiss has advice based on extensive second-hand experience:

    Best foot forward!

    If any of these prompt a “surely nobody does that” response, then, good for you to not have that habit, but Dr. Weiss has seen many patients who thusly erred. And if any of these do describe how you walk, then well, you’re not alone—time to fix it, though!

    • Walking with Stiff Legs: walking with a hyperextended (straight) knee instead of a slight bend (5-15°) makes it harder to adjust balance, increasing the risk of falls. This can also put extra pressure on the joints, potentially leading to osteoarthritis.
    • Crossing Legs While Turning: turning by crossing one leg over the other is a common cause of falls, particularly in the elderly. To avoid this, when turning step first with the foot that is on the side you are going to go. If you have the bad habit, this may feel strange at first, but you will soon adapt.
    • Looking Down While Walking: focusing only on the ground directly in front of you can cause you to miss obstacles ahead, leading to falls. Instead, practice “scanning”, alternating between looking down at the ground and looking up to maintain awareness of your surroundings.
    • Shuffling Instead of Tandem Walking: shuffling with feet far apart, rather than walking with one foot in front of the other, reduces balance and increases the risk of tripping. Tandem walking, where one foot is placed directly in front of the other, is the safer and more balanced way to walk. It also helps disguise your numbers.

    For more details on all of these, plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Fall Special (How To Not Fall, And How To Minimize Injury If You Do) ← this never seems like an urgent thing to learn, but trust us, it’s more fun to read it now, than from your hospital bed later

    Take care!

    Don’t Forget…

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