Unbroken – by Dr. MaryCatherine McDonald

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We’ve reviewed books about trauma before, so what makes this one different? Mostly, it’s the different framing.

Dr. McDonald advocates for a neurobiological understanding of trauma, which really levels the playing field when it comes to different types of trauma that are often treated very differently, when the end result in the brain is more or less the same.

Does this mean she proposes a “one-size fits all” approach? Kind of!

Insofar as she offers a one-size fits all approach that is then personalized by the user, but most of her advices will go for most kinds of trauma in any case. This is particularly useful for any of us who’ve ever hit a wall with therapists when they expect a person to only be carrying one major trauma.

Instead, with Dr. McDonald’s approach, we can take her methods and use them for each one.

After an introduction and overview, each chapter contains a different set of relevant psychological science explored through a case study, and then at the end of the chapter, tools to use and try out.

The style is very light and readable, notwithstanding the weighty subject matter.

Bottom line: if you’ve been trying to deal with (or avoid dealing with) some kind(s) of trauma, this book will doubtlessly contain at least a few new tools for you. It did for this reviewer, who reads a lot!

Click here to check out Unbroken, because it’s never too late to heal!

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Recommended

  • Biohack Your Brain – by Dr. Kristen Willeumier
  • Your Simplest Life – by Lisa Turner
    Simplify your daily life with strategies for time management, task switching, and decluttering your mind. Tailored for different age groups.

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  • DVT Risk Management Beyond The Socks

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    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    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

    ❝I know I am at higher risk of DVT after having hip surgery, any advice beside compression stockings?❞

    First of all, a swift and easy recovery to you!

    Surgery indeed increases the risk of deep vein thrombosis (henceforth: DVT), and hip or knee surgery especially so, for obvious reasons.

    There are other risk factors you can’t control, like genetics (family history of DVT as an indicator) and age, but there are some that you can, including:

    • smoking (so, ideally don’t; do speak to your doctor before quitting though, in case withdrawal might be temporarily worse for you than smoking)
    • obesity (so, losing weight is good if overweight, but if this is going to happen, it’ll mostly happen in the kitchen not the gym, which may be a relief as you’re probably not the very most up for exercise at present)
    • sedentariness (so, while you’re probably not running marathons right now, please do try to keep moving, even if only gently)

    Beyond that, yes compression socks, but also frequent gentle massage can help a lot to avoid clots forming.

    Also, no surprises, a healthy diet will help, especially one that’s good for general heart health. Check out for example the Mediterranean DASH diet:

    Four Ways To Upgrade The Mediterranean Diet

    Also, obviously, speak with your doctor/pharmacist if you haven’t already about possible medications, including checking whether any of your current medications increase the risk and could be swapped for something that doesn’t.

    Take care!

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  • California Is Investing $500M in Therapy Apps for Youth. Advocates Fear It Won’t Pay Off.

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    With little pomp, California launched two apps at the start of the year offering free behavioral health services to youths to help them cope with everything from living with anxiety to body acceptance.

    Through their phones, young people and some caregivers can meet BrightLife Kids and Soluna coaches, some who specialize in peer support or substance use disorders, for roughly 30-minute virtual counseling sessions that are best suited to those with more mild needs, typically those without a clinical diagnosis. The apps also feature self-directed activities, such as white noise sessions, guided breathing, and videos of ocean waves to help users relax.

    “We believe they’re going to have not just great impact, but wide impact across California, especially in places where maybe it’s not so easy to find an in-person behavioral health visit or the kind of coaching and supports that parents and young people need,” said Gov. Gavin Newsom’s health secretary, Mark Ghaly, during the Jan. 16 announcement.

    The apps represent one of the Democratic governor’s major forays into health technology and come with four-year contracts valued at $498 million. California is believed to be the first state to offer a mental health app with free coaching to all young residents, according to the Department of Health Care Services, which operates the program.

    However, the rollout has been slow. Only about 15,000 of the state’s 12.6 million children and young adults have signed up for the apps, school counselors say they’ve never heard of them, and one of the companies isn’t making its app available on Android phones until summer.

    Advocates for youth question the wisdom of investing taxpayer dollars in two private companies. Social workers are concerned the companies’ coaches won’t properly identify youths who need referrals for clinical care. And the spending is drawing lawmaker scrutiny amid a state deficit pegged at as much as $73 billion.

    An App for That

    Newsom’s administration says the apps fill a need for young Californians and their families to access professional telehealth for free, in multiple languages, and outside of standard 9-to-5 hours. It’s part of Newsom’s sweeping $4.7 billion master plan for kids’ mental health, which was introduced in 2022 to increase access to mental health and substance use support services. In addition to launching virtual tools such as the teletherapy apps, the initiative is working to expand workforce capacity, especially in underserved areas.

    “The reality is that we are rarely 6 feet away from our devices,” said Sohil Sud, director of Newsom’s Children and Youth Behavioral Health Initiative. “The question is how we can leverage technology as a resource for all California youth and families, not in place of, but in addition to, other behavioral health services that are being developed and expanded.”

    The virtual platforms come amid rising depression and suicide rates among youth and a shortage of mental health providers. Nearly half of California youths from the ages of 12 to 17 report having recently struggled with mental health issues, with nearly a third experiencing serious psychological distress, according to a 2021 study by the UCLA Center for Health Policy Research. These rates are even higher for multiracial youths and those from low-income families.

    But those supporting youth mental health at the local level question whether the apps will move the needle on climbing depression and suicide rates.

    “It’s fair to applaud the state of California for aggressively seeking new tools,” said Alex Briscoe of California Children’s Trust, a statewide initiative that, along with more than 100 local partners, works to improve the social and emotional health of children. “We just don’t see it as fundamental. And we don’t believe the youth mental health crisis will be solved by technology projects built by a professional class who don’t share the lived experience of marginalized communities.”

    The apps, BrightLife Kids and Soluna, are operated by two companies: Brightline, a 5-year-old venture capital-backed startup; and Kooth, a London-based publicly traded company that has experience in the U.K. and has also signed on some schools in Kentucky and Pennsylvania and a health plan in Illinois. In the first five months of Kooth’s Pennsylvania pilot, 6% of students who had access to the app signed up.

    Brightline and Kooth represent a growing number of health tech firms seeking to profit in this space. They beat out dozens of other bidders including international consulting companies and other youth telehealth platforms that had already snapped up contracts in California.

    Although the service is intended to be free with no insurance requirement, Brightline’s app, BrightLife Kids, is folded into and only accessible through the company’s main app, which asks for insurance information and directs users to paid licensed counseling options alongside the free coaching. After KFF Health News questioned why the free coaching was advertised below paid options, Brightline reordered the page so that, even if a child has high-acuity needs, free coaching shows up first.

    The apps take an expansive view of behavioral health, making the tools available to all California youth under age 26 as well as caregivers of babies, toddlers, and children 12 and under. When KFF Health News asked to speak with an app user, Brightline connected a reporter with a mother whose 3-year-old daughter was learning to sleep on her own.

    ‘It’s Like Crickets’

    Despite being months into the launch and having millions in marketing funds, the companies don’t have a definitive rollout timeline. Brightline said it hopes to have deployed teams across the state to present the tools in person by midyear. Kooth said developing a strategy to hit every school would be “the main focus for this calendar year.”

    “It’s a big state — 58 counties,” Bob McCullough of Kooth said. “It’ll take us a while to get to all of them.”

    So far BrightLife Kids is available only on Apple phones. Brightline said it’s aiming to launch the Android version over the summer.

    “Nobody’s really done anything like this at this magnitude, I think, in the U.S. before,” said Naomi Allen, a co-founder and the CEO of Brightline. “We’re very much in the early innings. We’re already learning a lot.”

    The contracts, obtained by KFF Health News through a records request, show the companies operating the two apps could earn as much as $498 million through the contract term, which ends in June 2027, months after Newsom is set to leave office. And the state is spending hundreds of millions more on Newsom’s virtual behavioral health strategy. The state said it aims to make the apps available long-term, depending on usage.

    The state said 15,000 people signed up in the first three months. When KFF Health News asked how many of those users actively engaged with the app, it declined to say, noting that data would be released this summer.

    KFF Health News reached out to nearly a dozen California mental health professionals and youths. None of them were aware of the apps.

    “I’m not hearing anything,” said Loretta Whitson, executive director of the California Association of School Counselors. “It’s like crickets.”

    Whitson said she doesn’t think the apps are on “anyone’s” radar in schools, and she doesn’t know of any schools that are actively advertising them. Brightline will be presenting its tool to the counselor association in May, but Whitson said the company didn’t reach out to plan the meeting; she did.

    Concern Over Referrals

    Whitson isn’t comfortable promoting the apps just yet. Although both companies said they have a clinical team on staff to assist, Whitson said she’s concerned that the coaches, who aren’t all licensed therapists, won’t have the training to detect when users need more help and refer them to clinical care.

    This sentiment was echoed by other school-based social workers, who also noted the apps’ duplicative nature — in some counties, like Los Angeles, youths can access free virtual counseling sessions through Hazel Health, a for-profit company. Nonprofits, too, have entered this space. For example, Teen Line, a peer-to-peer hotline operated by Southern California-based Didi Hirsch Mental Health Services, is free nationwide.

    While the state is also funneling money to the schools as part of Newsom’s master plan, students and school-based mental health professionals voiced confusion at the large app investment when, in many school districts, few in-person counseling roles exist, and in some cases are dwindling.

    Kelly Merchant, a student at College of the Desert in Palm Desert, noted that it can be hard to access in-person therapy at her school. She believes the community college, which has about 15,000 students, has only one full-time counselor and one part-time bilingual counselor. She and several students interviewed by KFF Health News said they appreciated having engaging content on their phone and the ability to speak to a coach, but all said they’d prefer in-person therapy.

    “There are a lot of people who are seeking therapy, and people close to me that I know. But their insurances are taking forever, and they’re on the waitlist,” Merchant said. “And, like, you’re seeing all these people struggle.”

    Fiscal conservatives question whether the money could be spent more effectively, like to bolster county efforts and existing youth behavioral health programs.

    Republican state Sen. Roger Niello, vice chair of the Senate Budget and Fiscal Review Committee, noted that California is forecasted to face deficits for the next three years, and taxpayer watchdogs worry the apps might cost even more in the long run.

    “What starts as a small financial commitment can become uncontrollable expenses down the road,” said Susan Shelley of the Howard Jarvis Taxpayers Association.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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.

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    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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  • Focusing On Health In Our Sixties

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝What happens when you age in your sixties?❞

    The good news is, a lot of that depends on you!

    But, speaking on averages:

    While it’s common for people to describe being over 50 as being “over the hill”, halfway to a hundred, and many greetings cards and such reflect this… Biologically speaking, our 60s are more relevant as being halfway to our likely optimal lifespan of 120. Humans love round numbers, but nature doesn’t care for such.

    • In our 60s, we’re now usually the “wrong” side of the menopausal metabolic slump (usually starting at 45–55 and taking 5–10 years), or the corresponding “andropause” where testosterone levels drop (usually starting at 45 and a slow decline for 10–15 years).
    • In our 60s, women will now be at a higher risk of osteoporosis, due to the above. The risk is not nearly so severe for men.
    • In our 60s, if we’re ever going to get cancer, this is the most likely decade for us to find out.
    • In our 60s, approximately half of us will suffer some form of hearing loss
    • In our 60s, our body has all but stopped making new T-cells, which means our immune defenses drop (this is why many vaccines/boosters are offered to over-60s, but not to younger people)

    While at first glance this does not seem a cheery outlook, knowledge is power.

    • We can take HRT to avoid the health impact of the menopause/andropause
    • We can take extra care to look after our bone health and avoid osteoporosis
    • We can make sure we get the appropriate cancer screenings when we should
    • We can take hearing tests, and if appropriate find the right hearing aids for us
      • We can also learn to lip-read (this writer relies heavily on lip-reading!)
    • We can take advantage of those extra vaccinations/boosters
    • We can take extra care to boost immune health, too

    Your body has no idea how many times you’ve flown around the sun and nor does it care. What actually makes a difference to it, is how it has been treated.

    See also: Milestone Medical Tests You Should Take in Your 60s, 70s, and Beyond

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Related Posts

  • Biohack Your Brain – by Dr. Kristen Willeumier
  • Non-Sleep Deep Rest: A Neurobiologist’s Take

    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.

    How to get many benefits of sleep, while awake!

    Today we’re talking about Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford School of Medicine.

    He’s also a popular podcaster, and as his Wikipedia page notes:

    ❝In episodes lasting several hours, Huberman talks about the state of research in a specific topic, both within and outside his specialty❞

    Today, we won’t be taking hours, and we will be taking notes from within his field of specialty (neurobiology). Specifically, in this case:

    Non-Sleep Deep Rest (NSDR)

    What is it? To quote from his own dedicated site on the topic:

    What is NSDR (Yoga Nidra)? Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine.

    It’s a process that combines controlled breathing and detailed body scanning to bring you into a state of heightened awareness and profound relaxation. The main purpose of NSDR is to reduce stress, enhance focus, and improve overall well-being.❞

    While it seems a bit bold of Dr. Huberman to claim that he developed yoga nidra, it is nevertheless reassuring to get a neurobiologist’s view on this:

    How it works, by science

    Dr. Huberman says that by monitoring EEG readings during NSDR, we can see how the brain slows down. Measurably!

    • It goes from an active beta range of 13–30 Hz (normal waking) to a conscious meditation state of an alpha range of 8–13 Hz.
    • However, with practice, it can drop further, into a theta range of 4–8 Hz.
    • Ultimately, sustained SSDR practice can get us to 0.5–3 Hz.

    This means that the brain is functioning in the delta range, something that typically only occurs during our deepest sleep.

    You may be wondering: why is delta lower than theta? That’s not how I remember the Greek alphabet being ordered!

    Indeed, while the Greek alphabet goes alpha beta gamma delta epsilon zeta eta theta (and so on), the brainwave frequency bands are:

    • Gamma = concentrated focus, >30 Hz
    • Beta = normal waking, 13–30 Hz
    • Alpha = relaxed state, 8–13 Hz
    • Theta = light sleep, 4–8 Hz
    • Delta = deep sleep, 1–4 Hz

    Source: Sleep Foundationwith a nice infographic there too

    NSDR uses somatic cues to engage our parasympathetic nervous system, which in turn enables us to reach those states. The steps are simple:

    1. Pick a time and place when you won’t be disturbed
    2. Lie on your back and make yourself comfortable
    3. Close your eyes as soon as you wish, and now that you’ve closed them, imagine closing them again. And again.
    4. Slowly bring your attention to each part of your body in turn, from head to toe. As your attention goes to each part, allow it to relax more.
    5. If you wish, you can repeat this process for another wave, or even a third.
    6. Find yourself well-rested!

    Note: this engagement of the parasympathetic nervous system and slowing down of brain activity accesses restorative states not normally available while waking, but 10 minutes of NSDR will not replace 7–9 hours of sleep; nor will it give you the vital benefits of REM sleep specifically.

    So: it’s an adjunct, not a replacement

    Want to try it, but not sure where/how to start?

    When you’re ready, let Dr. Huberman himself guide you through it in this shortish (10:49) soundtrack:

    !

    Want to try it, but not right now? Bookmark it for later

    Take care!

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  • Mango vs Pineapple – Which is Healthier?

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    Our Verdict

    When comparing mango to pineapple, we picked the pineapple.

    Why?

    It was close! Both of these tropical fruits have almost identical macros, and when it comes to vitamins and minerals, mango has slightly more vitamins while pineapple has slightly more minerals, so that balances out too. Their glycemic loads are 11 and 13 respectively, so: very low, and very similar.

    See also: Which Sugars Are Healthier, And Which Are Just The Same?

    In terms of what sets them apart:

    Mango has a lot of vitamin A, to the point that it can interfere with blood-thinners if you take those.

    Pineapple has bromelain, an enzyme with unique anti-inflammatory properties that we must devote a Research Review Monday to one of these days, because there’s a lot to say, but the short version is, it’s very powerful.

    Since bromelain is found only in pineapples, whereas vitamin A is easy to find in abundance in many foods, we went with the pineapple.

    Enjoy!

    Don’t Forget…

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  • Peony Against Inflammation & More

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    Yes, this is about the flower, especially white peony (Paeonia lactiflora), and especially the root thereof (Paeoniae radix alba). Yes, the root gets a different botanical name but we promise it is the same plant. You will also read about its active glycoside paeoniflorin, and less commonly, albiflorin (a neuroprotective glycoside present in the root).

    It’s one of those herbs that has made its way out of Traditional Chinese Medicine and into labs around the world.

    It can be ingested directly as food, or as a powder/capsule, or made into tea.

    Anti-inflammatory

    Peony suppresses inflammatory pathways, which thus reduces overall inflammation. In particular, this research review found:

    ❝Pharmacologically, paeoniflorin exhibits powerful anti-inflammatory and immune regulatory effects in some animal models of autoimmune diseases including Rheumatoid Arthritis (RA) and Systemic Lupus Erythematosus (SLE)❞

    The reviewers also (albeit working from animal models) suggest it may be beneficial in cases of kidney disease and liver disease, along with other conditions.

    Source: The Regulatory Effects of Paeoniflorin and Its Derivative Paeoniflorin-6′-O-Benzene Sulfonate CP-25 on Inflammation and Immune Diseases

    Here’s a larger review, which also has studies involving humans (and in vivo studies), that found it to effectively help treat autoimmune conditions including rheumatoid arthritis and psoriasis, amongst others:

    ❝Modern pharmacological research on TGP is based on the traditional usage of PRA, and its folk medicinal value in the treatment of autoimmune diseases has now been verified. In particular, TGP has been developed into a formulation used clinically for the treatment of autoimmune diseases.

    Based on further research on its preparation, quality control, and mechanisms of action, TGP is expected to eventually play a greater role in the treatment of autoimmune diseases. ❞

    (TGP = Total Glucosides of Paeony)

    Source: Total glucosides of paeony: A review of its phytochemistry, role in autoimmune diseases, and mechanisms of action

    Antidepressant / Anxiolytic

    It also acts as a natural serotonin reuptake inhibitor (as per many pharmaceutical antidepressants), by reducing the expression of the serotonin transporter protein:

    Gut Microbiota-Based Pharmacokinetics and the Antidepressant Mechanism of Paeoniflorin

    (remember, most serotonin is produced in the gut)

    Here’s how that played out when tested (on rats, though):

    Effects of Paeonia lactiflora Extract on Estrogen Receptor β, TPH2, and SERT in Rats with PMS Anxiety

    Against PMS and/or menopause symptoms

    Peony is widely used in Traditional Chinese Medicine to reduce these symptoms in general. However, we couldn’t find a lot of good science for that, although it is very plausible (as the extract contains phytoestrogens and may upregulate estrogen receptors while dialling down testosterone production). Here’s the best we could find for that, and it’s a side-by-side along with licorice root:

    ❝Paeoniflorin, glycyrrhetic acid and glycyrrhizin decreased significantly the testosterone production but did not change that of delta 4-androstenedione and estradiol. Testosterone/delta 4-androstenedione production ratio was lowered significantly by paeoniflorin, glycyrrhetic acid and glycyrrhizin❞

    Effect of paeoniflorin, glycyrrhizin and glycyrrhetic acid on ovarian androgen production

    (note: that it didn’t affect estradiol levels is reasonable; it contains phytoestrogens after all, not estradiol—and in fact, if you are taking estradiol, you might want to skip this one, as its phytoestrogens could compete with your estradiol for receptors)

    Want to try some?

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

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

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