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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  • No, beetroot isn’t vegetable Viagra. But here’s what else it can do

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    Beetroot has been in the news for all the wrong reasons. Supply issues in recent months have seen a shortage of tinned beetroot on Australian supermarket shelves. At one point, a tin was reportedly selling on eBay for more than A$65.

    But as supplies increase, we turn our attention to beetroot’s apparent health benefits.

    Is beetroot really vegetable Viagra, as UK TV doctor Michael Mosley suggests? What about beetroot’s other apparent health benefits – from reducing your blood pressure to improving your daily workout? Here’s what the science says.

    What’s so special about beetroot?

    Beetroot – alongside foods such as berries, nuts and leafy greens – is a “superfood”. It contains above-average levels per gram of certain vitamins and minerals.

    Beetroot is particularly rich in vitamin B and C, minerals, fibre and antioxidants.

    Most cooking methods don’t significantly alter its antioxidant levels. Pressure cooking does, however, lower levels of carotenoid (a type of antioxidant) compared to raw beetroot.

    Processing into capsules, powders, chips or juice may affect beetroot’s ability to act as an antioxidant. However, this can vary between products, including between different brands of beetroot juice.

    Is beetroot really vegetable Viagra?

    The Romans are said to have used beetroot and its juice as an aphrodisiac.

    But there’s limited scientific evidence to say beetroot improves your sex life. This does not mean it doesn’t. Rather, the vast number of scientific studies looking at the effect of beetroot have not measured libido or other aspects of sexual health.

    How could it work?

    When we eat beetroot, chemical reactions involving bacteria and enzymes transform the nitrate in beetroot into nitrite, then to nitric oxide. Nitric oxide helps dilate (widen) blood vessels, potentially improving circulation.

    The richest sources of dietary nitric oxide that have been tested in clinical studies are beetroot, rocket and spinach.

    Nitric oxide is also thought to support testosterone in its role in controlling blood flow before and during sex in men.

    Beetroot’s ability to improve blood flow can benefit the circulatory system of the heart and blood vessels. This may positively impact sexual function, theoretically in men and women.

    Therefore, it is reasonable to suggest there could be a modest link between beetroot and preparedness for sex, but don’t expect it to transform your sex life.

    What else could it do?

    Beetroot has received increasing attention over recent years due to its antioxidant and anti-tumour effect in humans.

    Clinical trials have not verified all beetroot’s active ingredients and their effects. However, beetroot may be a potentially helpful treatment for various health issues related to oxidative stress and inflammation, such as cancer and diabetes. The idea is that you can take beetroot supplements or eat extra beetroot alongside your regular medicines (rather than replace them).

    There is evidence beetroot juice can help lower systolic blood pressure (the first number in your blood pressure reading) by 2.73-4.81 mmHg (millimetres of mercury, the standard unit of measuring blood pressure) in people with high blood pressure. Some researchers say this reduction is comparable to the effects seen with certain medications and dietary interventions.

    Other research finds even people without high blood pressure (but at risk of it) could benefit.

    Beetroot may also improve athletic performance. Some studies show small benefits for endurance athletes (who run, swim or cycle long distances). These studies looked at various forms of the food, such as beetroot juice as well as beetroot-based supplements.

    How to get more beetroot in your diet

    There is scientific evidence to support positive impacts of consuming beetroot in whole, juice and supplement forms. So even if you can’t get hold of tinned beetroot, there are plenty of other ways you can get more beetroot into your diet. You can try:

    • raw beetroot – grate raw beetroot and add it to salads or coleslaw, or slice beetroot to use as a crunchy topping for sandwiches or wraps
    • cooked beetroot – roast beetroot with olive oil, salt and pepper for a flavour packed side dish. Alternatively, steam beetroot and serve it as a standalone dish or mixed into other dishes
    • beetroot juice – make fresh beetroot juice using a juicer. You can combine it with other fruits and vegetables for added flavour. You can also blend raw or cooked beetroot with water and strain to make a juice
    • smoothies – add beetroot to your favourite smoothie. It pairs well with fruits such as berries, apples and oranges
    • soups – use beetroot in soups for both flavour and colour. Borscht is a classic beetroot soup, but you can also experiment with other recipes
    • pickled beetroot – make pickled beetroot at home, or buy it from the supermarket. This can be a tasty addition to salads or sandwiches
    • beetroot hummus – blend cooked beetroot into your homemade hummus for a vibrant and nutritious dip. You can also buy beetroot hummus from the supermarket
    • grilled beetroot – slice beetroot and grill it for a smoky flavour
    • beetroot chips – slice raw beetroot thinly, toss the slices with olive oil and your favourite seasonings, then bake or dehydrate them to make crispy beetroot chips
    • cakes and baked goods – add grated beetroot to muffins, cakes, or brownies for a moist and colourful twist.
    Three squares of beetroot/chocolate cake with white icing and nuts sprinkled on top
    You can add beetroot to baked goods. Ekaterina Khoroshilova/Shutterstock

    Are there any downsides?

    Compared to the large number of studies on the beneficial effects of beetroot, there is very little evidence of negative side effects.

    If you eat large amounts of beetroot, your urine may turn red or purple (called beeturia). But this is generally harmless.

    There have been reports in some countries of beetroot-based dietary supplements contaminated with harmful substances, yet we have not seen this reported in Australia.

    What’s the take-home message?

    Beetroot may give some modest boost to sex for men and women, likely by helping your circulation. But it’s unlikely to transform your sex life or act as vegetable Viagra. We know there are many contributing factors to sexual wellbeing. Diet is only one.

    For individually tailored support talk to your GP or an accredited practising dietitian.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Lecturer, Southern Cross University

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

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  • Doctors Are as Vulnerable to Addiction as Anyone. California Grapples With a Response

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    BEVERLY HILLS, Calif. — Ariella Morrow, an internal medicine doctor, gradually slid from healthy self-esteem and professional success into the depths of depression.

    Beginning in 2015, she suffered a string of personal troubles, including a shattering family trauma, marital strife, and a major professional setback. At first, sheer grit and determination kept her going, but eventually she was unable to keep her troubles at bay and took refuge in heavy drinking. By late 2020, Morrow could barely get out of bed and didn’t shower or brush her teeth for weeks on end. She was up to two bottles of wine a day, alternating it with Scotch whisky.

    Sitting in her well-appointed home on a recent autumn afternoon, adorned in a bright lavender dress, matching lipstick, and a large pearl necklace, Morrow traced the arc of her surrender to alcohol: “I’m not going to drink before 5 p.m. I’m not going to drink before 2. I’m not going to drink while the kids are home. And then, it was 10 o’clock, 9 o’clock, wake up and drink.”

    As addiction and overdose deaths command headlines across the nation, the Medical Board of California, which licenses MDs, is developing a new program to treat and monitor doctors with alcohol and drug problems. But a fault line has appeared over whether those who join the new program without being ordered to by the board should be subject to public disclosure.

    Patient advocates note that the medical board’s primary mission is “to protect healthcare consumers and prevent harm,” which they say trumps physician privacy.

    The names of those required by the board to undergo treatment and monitoring under a disciplinary order are already made public. But addiction medicine professionals say that if the state wants troubled doctors to come forward without a board order, confidentiality is crucial.

    Public disclosure would be “a powerful disincentive for anybody to get help” and would impede early intervention, which is key to avoiding impairment on the job that could harm patients, said Scott Hambleton, president of the Federation of State Physician Health Programs, whose core members help arrange care and monitoring of doctors for substance use disorders and mental health conditions as an alternative to discipline.

    But consumer advocates argue that patients have a right to know if their doctor has an addiction. “Doctors are supposed to talk to their patients about all the risks and benefits of any treatment or procedure, yet the risk of an addicted doctor is expected to remain a secret?” Marian Hollingsworth, a volunteer advocate with the Patient Safety Action Network, told the medical board at a Nov. 14 hearing on the new program.

    Doctors are as vulnerable to addiction as anyone else. People who work to help rehabilitate physicians say the rate of substance use disorders among them is at least as high as the rate for the general public, which the federal Substance Abuse and Mental Health Services Administration put at 17.3% in a Nov. 13 report.

    Alcohol is a very common drug of choice among doctors, but their ready access to pain meds is also a particular risk.

    “If you have an opioid use disorder and are working in an operating room with medications like fentanyl staring you down, it’s a challenge and can be a trigger,” said Chwen-Yuen Angie Chen, an addiction medicine doctor who chairs the Well-Being of Physicians and Physicians-in-Training Committee at Stanford Health Care. “It’s like someone with an alcohol use disorder working at a bar.”

    From Pioneer to Lagger

    California was once at the forefront of physician treatment and monitoring. In 1981, the medical board launched a program for the evaluation, treatment, and monitoring of physicians with mental illness or substance use problems. Participants were often required to take random drug tests, attend multiple group meetings a week, submit to work-site surveillance by colleagues, and stay in the program for at least five years. Doctors who voluntarily entered the program generally enjoyed confidentiality, but those ordered into it by the board as part of a disciplinary action were on the public record.

    The program was terminated in 2008 after several audits found serious flaws. One such audit, conducted by Julianne D’Angelo Fellmeth, a consumer interest lawyer who was chosen as an outside monitor for the board, found that doctors in the program were often able to evade the random drug tests, attendance at mandatory group therapy sessions was not accurately tracked, and participants were not properly monitored at work sites.

    Today, MDs who want help with addiction can seek private treatment on their own or in many cases are referred by hospitals and other health care employers to third parties that organize treatment and surveillance. The medical board can order a doctor on probation to get treatment.

    In contrast, the California licensing boards of eight other health-related professions, including osteopathic physicians, registered nurses, dentists, and pharmacists, have treatment and monitoring programs administered under one master contract by a publicly traded company called Maximus Inc. California paid Maximus about $1.6 million last fiscal year to administer those programs.

    When and if the final medical board regulations are adopted, the next step would be for the board to open bidding to find a program administrator.

    Fall From Grace

    Morrow’s troubles started long after the original California program had been shut down.

    The daughter of a prominent cosmetic surgeon, Morrow grew up in Palm Springs in circumstances she describes as “beyond privileged.” Her father, David Morrow, later became her most trusted mentor.

    But her charmed life began to fall apart in 2015, when her father and mother, Linda Morrow, were indicted on federal insurance fraud charges in a well-publicized case. In 2017, the couple fled to Israel in an attempt to escape criminal prosecution, but later they were both arrested and returned to the United States to face prison sentences.

    The legal woes of Morrow’s parents, later compounded by marital problems related to the failure of her husband’s business, took a heavy toll on Morrow. She was in her early 30s when the trouble with her parents started, and she was working 16-hour days to build a private medical practice, with two small children at home. By the end of 2019, she was severely depressed and turning increasingly to alcohol. Then, the loss of her admitting privileges at a large Los Angeles hospital due to inadequate medical record-keeping shattered what remained of her self-confidence.

    Morrow, reflecting on her experience, said the very strengths that propel doctors through medical school and keep them going in their careers can foster a sense of denial. “We are so strong that our strength is our greatest threat. Our power is our powerlessness,” she said. Morrow ignored all the flashing yellow lights and even the red light beyond which serious trouble lay: “I blew through all of it, and I fell off the cliff.”

    By late 2020, no longer working, bedridden by depression, and drinking to excess, she realized she could no longer will her way through: “I finally said to my husband, ‘I need help.’ He said, ‘I know you do.’”

    Ultimately, she packed herself off to a private residential treatment center in Texas. Now sober for 21 months, Morrow said the privacy of the addiction treatment she chose was invaluable because it shielded her from professional scrutiny.

    “I didn’t have to feel naked and judged,” she said.

    Morrow said her privacy concerns would make her reluctant to join a state program like the one being considered by the medical board.

    Physician Privacy vs. Patient Protection

    The proposed regulations would spare doctors in the program who were not under board discipline from public disclosure as long as they stayed sober and complied with all the requirements, generally including random drug tests, attendance at group sessions, and work-site monitoring. If the program put a restriction on a doctor’s medical license, it would be posted on the medical board’s website, but without mentioning the doctor’s participation in the program.

    Yet even that might compromise a doctor’s career since “having a restricted license for unspecified reasons could have many enduring personal and professional implications, none positive,” said Tracy Zemansky, a clinical psychologist and president of the Southern California division of Pacific Assistance Group, which provides support and monitoring for physicians.

    Zemansky and others say doctors, just like anyone else, are entitled to medical privacy under federal law, as long as they haven’t caused harm.

    Many who work in addiction medicine also criticized the proposed new program for not including mental health problems, which often go hand in hand with addiction and are covered by physician health programs in other states.

    “To forgo mental health treatment, I think, is a grave mistake,” Morrow said. For her, depression and alcoholism were inseparable, and the residential program she attended treated her for both.

    Another point of contention is money. Under the current proposal, doctors would bear all the costs of the program.

    The initial clinical evaluation, plus the regular random drug tests, group sessions, and monitoring at their work sites could cost participants over $27,000 a year on average, according to estimates posted by the medical board. And if they were required to go for 30-day inpatient treatment, that would add an additional $40,000 — plus nearly $36,000 in lost wages.

    People who work in the field of addiction medicine believe that is an unfair burden. They note that most programs for physicians in other states have outside funding to reduce the cost to participants.

    “The cost should not be fully borne by the doctors, because there are many other people that are benefiting from this, including the board, malpractice insurers, hospitals, the medical association,” said Greg Skipper, a semi-retired addiction medicine doctor who ran Alabama’s state physician health program for 12 years. In Alabama, he said, those institutions contribute to the program, significantly cutting the amount doctors have to pay.

    The treatment program that Morrow attended in spring of 2021, at The Menninger Clinic in Houston, cost $80,000 for a six-week stay, which was covered by a concerned family member. “It saved my life,” she said.

    Though Morrow had difficulty maintaining her sobriety in the first year after treatment, she has now been sober since April 2, 2022. These days, Morrow regularly attends therapy and Alcoholics Anonymous and has pivoted to become an addiction medicine doctor.

    “I am a better doctor today because of my experience — no question,” Morrow said. “I am proud to be a doctor who’s an alcoholic in recovery.”

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Edam vs Gouda – Which is Healthier?

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    Our Verdict

    When comparing edam to gouda, we picked the edam.

    Why?

    There’s not a lot between them, but there are some differences:

    In terms of macros, their numbers are all close enough that one may beat the other by decimal place rounding, so we’ll call this a tie. Same goes for their fat type breakdowns; per 100g they both have 18g saturated, 8g monounsaturated, and 1g polyunsaturated.

    In the category of vitamins, edam has slightly more of vitamins A, B1, B2, and B3, while gouda has slightly more of vitamins B5 and B9. A modest 4:2 win for edam.

    When it comes to minerals, edam has more calcium, iron, and potassium, while gouda is not higher in any minerals. A more convincing win for edam.

    In short, enjoy either or both in moderation, but if you’re going to choose one over the other, edam is the way to go.

    Want to learn more?

    You might like to read:

    Can Saturated Fats Be Healthy?

    Take care!

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  • Eat Better, Feel Better – by Giada de Laurentis

    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.

    In yesterday’s edition of 10almonds, we reviewed Dr. Aujla’s “The Doctor’s Kitchen“; today we’re reviewing a different book about healing through food—in this case, with a special focus on maintaining energy and good health as we get older.

    De Laurentis may not be a medical doctor, but she is a TV chef, and not only holds a lot of influence, but also has access to a lot of celebrity doctors and such; that’s reflected a lot in her style and approach here.

    The recipes are clear and easy to follow; well-illustrated and nicely laid-out.

    This cookbook’s style is less “enjoy this hearty dish of rice and beans with these herbs and spices” and more “you can serve your steak salad with white beans and sweet shallot dressing on a bed of organic quinoa if you haven’t already had your day’s serving of grains, of course”.

    It’s a little fancier, in short, and more focused on what to cut out, than what to include. On account of that, this could make it a good contrast to yesterday’s book, which had the opposite focus.

    She also recommends assorted adjuvant practices; some that are evidence-based, like intermittent fasting and meditation, and some that are not, like extreme detox-dieting, and acupuncture (which has no bearing on gut health).

    Bottom line: if you like the idea of eating for good health, and prefer a touch of celebrity lifestyle to your meals, this one’s a good book for you.

    Click here to check out “Eat Better, Feel Better”, and enjoy her unique blend of quality and minimalism!

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  • How To Stay In Shape At 70

    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.

    Questions and Answers 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!

    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

    I have a question: what are the pros and cons of older people (60+) taking creatine every day?

    It depends what else you’re doing, as creatine mostly helps the muscles recover after exercise. So:

    • iff you’re doing resistance training (such as weights or bodyweight training), or HIIT (High Intensity Interval Training), then creatine monohydrate may help you keep at that and keep doing well.
    • if you’re just doing light-to-moderate exercises, you might not get much benefit from creatine!

    The topic merits diving deeper though, so we’ll queue that for one of our “Research Review Monday” days!

    I wanted to ask if you think marine collagen is decent to take. I’ve heard a lot of bad press about it

    We don’t know what you’ve heard, but generally speaking it’s been found to be very beneficial to bones, joints, and skin! We wrote about it quite recently on a “Research Review Monday”:

    See: We Are Such Stuff As Fish Are Made Of

    Natural alternatives to medication for depression?

    Great question! We did a mean feature a while back, but we definitely have much more to say! We’ll do another main feature soon, but in the meantime, here’s what we previously wrote:

    See: The Mental Health First-Aid That You’ll Hopefully Never Need

    ^This covers not just the obvious, but also why the most common advice is not helpful, and practical tips to actually make manageable steps back to wellness, on days when “literally just survive the day” is one’s default goal.

    I am now in the “aging” population. A great concern for me is Alzheimers. My father had it and I am so worried. What is the latest research on prevention?

    One good thing to note is that while Alzheimer’s has a genetic component, it doesn’t appear to be hereditary per se. Still, good to be on top of these things, and it’s never too early to start with preventive measures!

    You might like a main feature we did on this recently:

    See: How To Reduce Your Alzheimer’s Risk

    Side effects of statins, are they worth it? Depression, are antidepressants worth it?

    About statins, that depends a lot on you, your circumstances, and—as it happens—your gender. We covered this in a main feature recently, but a short answer is: for most people, they may not be the best first choice, and could even make things worse. For some people, however, they really are just what’s needed.

    • Factors that make them more likely better for you: being a man, or having atherosclerosis
    • Factors that make them more likely worse for you: being a woman in general

    Check out the main feature we did: Statins: His & Hers?

    As for antidepressants? That depends a lot on you, your physiology, your depression, your circumstances, and more. We’ll definitely do a main feature on that sometime soon, as there’s a lot that most people don’t know!

    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 may particularly like some of these:

    (This coming Psychology Sunday will have a feature specifically on stress, so do make sure to read that when it comes out!)

    Hair growth strategies for men combing caffeine and minoxidil?

    Well, the strategy for that is to use caffeine and minoxidil! Some more specific tips, though:

    • Both of those things need to be massaged (gently!) into your scalp especially around your hairline.
      • In the case of caffeine, that boosts hair growth. No extra thought or care needed for that one.
      • In the case of minoxidil, it reboots the hair growth cycle, so if you’ve only recently started, don’t be surprised (or worried) if you see more shedding in the first three months. It’s jettisoning your old hairs because new ones were just prompted (by the minoxidil) to start growing behind them. So: it will get briefly worse before it gets better, but then it’ll stay better… provided you keep using it.
    • If you’d like other options besides minoxidil, finasteride is a commonly prescribed oral drug that blocks the conversion of testosterone to DHT, which latter is what tells your hairline to recede.
    • If you’d like other options besides prescription drugs, saw palmetto performs comparably to finasteride (and works the same way).
      • You may also want to consider biotin supplementation if you don’t already enjoy that
    • Consider also using a dermaroller on your scalp. If you’re unfamiliar, this is a device that looks like a tiny lawn aerator, with many tiny needles, and you roll it gently across your skin.
      • It can be used for promoting hair growth, as well as for reducing wrinkles and (more slowly) healing scars.
      • It works by breaking up the sebum that may be blocking new hair growth, and also makes the skin healthier by stimulating production of collagen and elastin (in response to the thousands of microscopic wounds that the needles make).
      • Sounds drastic, but it doesn’t hurt and doesn’t leave any visible marks—the needles are that tiny. Still, practise good sterilization and ensure your skin is clean when using it.

    See: How To Use A Dermaroller ← also explains more of the science of it

    PS: this question was asked in the context of men, but the information goes the same for women suffering from androgenic alepoceia—which is a lot more common than most people think!

    How to get to sleep at night as fast and as naturally as possible? Thank you!

    We’ll definitely write more on that! You might like these articles we wrote already, meanwhile:

    Q: How to be your best self after 60: Self motivation / Avoiding or limiting salt, sugar & alcohol: Alternatives / Ways to sneak in more movements/exercise

    …and, from a different subscriber…

    Q: Inflammation & over 60 weight loss. Thanks!

    Here are some of our greatest hits on those topics:

    Also, while we’ve recommended a couple of books on stopping (or reducing) drinking, we’ve not done a main feature on that, so we definitely will one of these days!

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  • 4 Practices To Build Self-Worth That Lasts

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    Self-worth is internal, based on who you are, not what you do or external validation. It differs from self-esteem, which is more performance-based. High self-worth doesn’t necessarily mean arrogance, but can lead to more confidence and success. Most importantly, it’ll help you to thrive in what’s actually most important to you, rather than being swept along by what other people want.

    A stable foundation

    A strong sense of self-worth shapes how you handle boundaries, what you believe you deserve, and what you pursue in life. This matters, because life is unpredictable, so having a resilient internal foundation (like a secure “house”) helps you to weather challenges.

    1. Self-acceptance and compassion:
      • Accept both your positive and negative traits with compassion.
      • Don’t judge yourself harshly; allow yourself to accept imperfections without guilt or shame.
    2. Self-trust:
      • Trust yourself to make choices that benefit you and create habits that support long-term well-being—especially if those benefits are cumulative!
      • Balance self-care with flexibility to enjoy life without being overly rigid.
    3. Get uncomfortable:
      • Growth happens outside your comfort zone. Step into new, challenging experiences to build self-trust.
      • However! Small uncomfortable actions lead to greater confidence and a stronger sense of self. Large uncomfortable actions often doing lead anywhere good.
    4. Separation of tasks:
      • Oftentimes we end up overly preoccupying ourselves with things that are not actually our responsibility. Focus instead on tasks that genuinely belong to you, and let go of trying to control others’ perceptions or tasks.
      • Seek internal validation, not external praise. Avoid people-pleasing behavior.

    Finally, three things to keep in mind:

    • Boundaries: respecting your own boundaries strengthens self-worth, avoiding burnout from people-pleasing.
    • Validation: self-worth is independent of how others perceive you; focus on your integrity and personal growth.
    • Accountability: take responsibility for your actions but recognize that others’ reactions are beyond your control.

    For more on all of these things, enjoy:

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

    Want to learn more?

    You might also like to read:

    Practise Self-Compassion In Your Relationship (But Watch Out!)

    Take care!

    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

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: