Undo It! – by Dr. Dean Ornish & Anne Ornish

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Of course, no lifestyle changes will magically undo Type 1 Diabetes or Cerebral Palsy.But for many chronic diseases, a lot can be done. The question is,how does one book cover them all?

As authors Dr. Dean Ornish and Anne Ornish explain, very many chronic diseases are exacerbated, or outright caused, by the same factors:

  • Gene expression
  • Inflammation
  • Oxidative stress

This goes for chronic disease from heart disease to type 2 diabetes to cancer and many autoimmune diseases.

We cannot change our genes, but we can change our gene expression (the authors explain how). And certainly, we can control inflammation and oxidative stress.

Then first part of the book is given over to dietary considerations. If you’re a regular 10almonds reader, you won’t be too surprised at their recommendations, but you may enjoy the 70 recipes offered.

Attention is also given to exercising in ways optimized to beat chronic disease, and to other lifestyle factors.

Limiting stress is important, but the authors go further when it comes to psychological and sociological factors. Specifically, what matters most to health, when it comes to intimacy and community.

Bottom line: this is a very good guide to a comprehensive lifestyle overhaul, especially if something recently has given you cause to think “oh wow, I should really do more to avoid xyz disease”.

Click here to check out Undo It, and better yet, prevent it in advance!

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    Dr. Suneel Dhand warns of hospital hypertension overtreatment. Protect your health by ensuring medication precision and monitoring for low blood pressure symptoms.

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  • Women want to see the same health provider during pregnancy, birth and beyond

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    Hazel Keedle, Western Sydney University and Hannah Dahlen, Western Sydney University

    In theory, pregnant women in Australia can choose the type of health provider they see during pregnancy, labour and after they give birth. But this is often dependent on where you live and how much you can afford in out-of-pocket costs.

    While standard public hospital care is the most common in Australia, accounting for 40.9% of births, the other main options are:

    • GP shared care, where the woman sees her GP for some appointments (15% of births)
    • midwifery continuity of care in the public system, often called midwifery group practice or caseload care, where the woman sees the same midwife of team of midwives (14%)
    • private obstetrician care (10.6%)
    • private midwifery care (1.9%).

    Given the choice, which model would women prefer?

    Our new research, published BMC Pregnancy and Childbirth, found women favoured seeing the same health provider throughout pregnancy, in labour and after they have their baby – whether that’s via midwifery group practice, a private midwife or a private obstetrician.

    Assessing strengths and limitations

    We surveyed 8,804 Australian women for the Birth Experience Study (BESt) and 2,909 provided additional comments about their model of maternity care. The respondents were representative of state and territory population breakdowns, however fewer respondents were First Nations or from culturally or linguistically diverse backgrounds.

    We analysed these comments in six categories – standard maternity care, high-risk maternity care, GP shared care, midwifery group practice, private obstetric care and private midwifery care – based on the perceived strengths and limitations for each model of care.

    Overall, we found models of care that were fragmented and didn’t provide continuity through the pregnancy, birth and postnatal period (standard care, high risk care and GP shared care) were more likely to be described negatively, with more comments about limitations than strengths.

    What women thought of standard maternity care in hospitals

    Women who experienced standard maternity care, where they saw many different health care providers, were disappointed about having to retell their story at every appointment and said they would have preferred continuity of midwifery care.

    Positive comments about this model of care were often about a midwife or doctor who went above and beyond and gave extra care within the constraints of a fragmented system.

    The model of care with the highest number of comments about limitations was high-risk maternity care. For women with pregnancy complications who have their baby in the public system, this means seeing different doctors on different days.

    Some respondents received conflicting advice from different doctors, and said the focus was on their complications instead of their pregnancy journey. One woman in high-risk care noted:

    The experience was very impersonal, their focus was my cervix, not preparing me for birth.

    Why women favoured continuity of care

    Overall, there were more positive comments about models of care that provided continuity of care: private midwifery care, private obstetric care and midwifery group practice in public hospitals.

    Women recognised the benefits of continuity and how this included informed decision-making and supported their choices.

    The model of care with the highest number of positive comments was care from a privately practising midwife. Women felt they received the “gold standard of maternity care” when they had this model. One woman described her care as:

    Extremely personable! Home visits were like having tea with a friend but very professional. Her knowledge and empathy made me feel safe and protected. She respected all of my decisions. She reminded me often that I didn’t need her help when it came to birthing my child, but she was there if I wanted it (or did need it).

    However, this is a private model of care and women need to pay for it. So there are barriers in accessing this model of care due to the cost and the small numbers working in Australia, particularly in regional, rural and remote areas, among other barriers.

    Women who had private obstetricians were also positive about their care, especially among women with medical or pregnancy complications – this type of care had the second-highest number of positive comments.

    This was followed by women who had continuity of care from midwives in the public system, which was described as respectful and supportive.

    However, one of the limitations about continuity models of care is when the woman doesn’t feel connected to her midwife or doctor. Some women who experienced this wished they had the opportunity to choose a different midwife or doctor.

    What about shared care with a GP?

    While shared care between the GP and hospital model of care is widely promoted in the public maternity care system as providing continuity, it had a similar number of negative comments to those who had fragmented standard hospital care.

    Considering there is strong evidence about the benefits of midwifery continuity of care, and this model of care appears to be most acceptable to women, it’s time to expand access so all Australian women can access continuity of care, regardless of their location or ability to pay.

    Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University and Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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  • Beyond Balancing The Books – by George Marino, CPA, CFP

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    We hear a lot about the importance of mindfulness, yet how can Zen-like non-attachment to the material world go well with actually surviving (let alone thriving) in a Capitalist society?

    Books that try to connect the two often end up botching it badly to the level of early 2000s motivational posters.

    So, what does this book do differently? Mostly it’s because rather than a motivational speech with exhortations to operate on a higher plain and manifest your destiny and all that, it gives practical, down-to-earth advice and offers small simple things you can do or change to mindfully engage with the world of business rather than operating on auto-pilot.

    Basically: how to cut out the stress without cutting out your performance.

    All in all, we think both your health and your productivity will thank you for it!

    Take Your Business (and Brain) “Beyond Balancing The Books” Today

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  • How To Triple Your Breast Cancer Survival Chances

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    Keeping Abreast Of Your Cancer Risk

    It’s the kind of thing that most people think won’t happen to them. And hopefully, it won’t!

    But…

    • Anyone (who has not had a double mastectomy*, anyway) can get breast cancer.
    • Breast cancer, if diagnosed early (before it spreads), has a 98% survival rate.
    • That survival rate drops to 31% if diagnosed after it has spread through the body.

    (The US CDC’s breast cancer “stat bite” page has more stats and interactive graphs, so click here to see those charts and get the more detailed low-down on mortality/survival rates with various different situations)

    We think that the difference between 98% and 31% survival rates is more than enough reason to give ourselves a monthly self-check at the very least! You’ve probably seen how-to diagrams before, but here are instructions for your convenience:

    (This graphic was created by the Jordan Breast Cancer Program—check them out, as they have lots of resources)

    If you don’t have the opportunity to take matters into your own hands right now, rather than just promise yourself “I’ll do that later”, take this free 4-minute Breast Health Assessment from Aurora Healthcare. Again, we think the difference early diagnosis can make to your survival chances make these tests well worth it:

    Click Here To Take The Free 4-Minute Breast Health Assessment!

    Lest we forget, men can also get breast cancer (the CDC has a page for men too), especially if over 50. But how do you check for breast cancer, when you don’t have breasts in the commonly-understood sense of the word?

    So take a moment to do this (yes, really actually do it!), and set a reminder in your calendar to repeat it monthly—there really is no reason not to!

    Take care of yourself; you’re important.

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Related Posts

  • Master Your Core – by Dr. Bohdanna Zazulak
  • A Therapeutic Journey – by Alain de Botton

    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.

    We’ve often featured The School of Life’s videos here on 10almonds, and most of those are written by (and often voiced by) Alain de Botton.

    This book lays out the case for mental health being also just health, that no person is perfectly healthy all the time, and sometimes we all need a little help. While he does suggest seeking help from reliable outside sources, he also tells a lot about how we can improve things for ourselves along the way, whether by what we can control in our environment, or just what’s between our ears.

    In the category of limitations, the book is written with the assumption that you are in a position to have access to a therapist of your choice, and in a sufficiently safe and stable life situation that there is a limit to how bad things can get.

    The style is… Alain de Botton’s usual style. Well-written, clear, decisive, instructive, compassionate, insightful, thought-provoking.

    Bottom line: this isn’t a book for absolutely everyone, but if your problems are moderate and your resources are comfortable, then this book has a lot of insights that can make your life more easy-going and joyful, without dropping the seriousness when appropriate.

    Click here to check out A Therapeutic Journey, and perhaps begin one of your own!

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  • Health & Happiness From Outside & In

    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.

    A friend in need…

    In a recent large (n=3,486) poll across the US:

    • 90% of people aged 50 and older say they have at least one close friend
    • 75% say they have enough close friends
    • 70% of those with a close friend say they can definitely count on them to provide health-related support

    However, those numbers shrink by half when it comes to people whose physical and/or mental health is not so great, resulting in a negative feedback loop of fewer close friends whom one sees less often, and progressively worse physical and/or mental health. In other words, the healthier you are, the more likely you are to have a friend who’ll support you in your health:

    Read in full: Friendships promote healthier living in older adults, says new survey

    Related: How To Beat Loneliness & Isolation

    Kindness makes a difference to healthcare outcomes

    Defining kindness as action-oriented, positively focused, and purposeful in nature, this sets kindness apart from compassion and empathy, when it’s otherwise often been conflated with those, and thus overlooked. This also means that kindness can still be effected when clinicians are too burned-out to be compassionate, and/or when patients are not in a state of mind where empathy is useful.

    Furthermore, unkindness (again, as defined by this review) was found in large studies to be the root cause of ¾ of patient harm events in hospital settings. This means that far from being a wishy-washy abstraction, kindness/unkindness can be a very serious factor when it comes to healthcare outcomes:

    Read in full: Review suggests kindness could make for better health care

    Related: The Human Touch vs AI, The Doctor That Never Tires

    The gift of health?

    🎵 Last Christmas, I gave you my heart
    Which turned out to be a silly idea
    This year, to save me from tears
    I’ll just get you a Fitbit or something🎵

    Health & happiness go hand in hand, so does that make health stuff a good gift? It can do! But there are also plenty of opportunities for misfires.

    For example, getting someone a gym membership when they don’t have time for that may not help them at all, and sports equipment that they’ll use once and then leave to gather dust might not be great either. In contrast, the American Heart Association recommends to first consider what they enjoy doing, and work with that, and ideally make it something versatile and/or portable. Wearable gadgets are a fine option for many, but a gift doesn’t have to be fancy to be good—with a blood pressure monitoring cuff being a suggestion from Dr. Sperling (a professor of preventative cardiology):

    Read in full: Oh, there’s no gift like health for the holidays

    Related: Here’s Where Activity Trackers Help (And Also Where They Don’t)

    How you use social media matters more than how much

    A study commissioned by the European Commission’s Joint Research Centre found that while the quantity of time one spends on social media is not associated (positively or negatively) with loneliness, they did find a correlation between passive (as opposed to engaged) use of social media, and loneliness. In other words, people who were chatting with friends less, were more lonely! Shocking news.

    While the findings may seem obvious, it does present a call-to-action for anyone who is feeling lonely: to use social media not just to see what everyone else is up to, but also, to reach out to people.

    Read in full: Unpacking the link between social media and loneliness

    Related: Make Social Media Work For Your Mental Health Rather Than Against It

    Gut-only antidepressants

    Many antidepressants work by increasing serotonin levels in the brain; a new study suggests that targeting antidepressants to work only in the gut (which is where serotonin is made, not the brain) could not only be an effective treatment for mood disorders, but also cause fewer adverse side-effects:

    Read in full: Antidepressants may act in gut to reduce depression and anxiety

    Related: Antidepressants: Personalization Is Key!

    Take care!

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  • 10 Ways To Naturally Boost Dopamine

    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.

    Dopamine is the “reward” hormone, and is responsible for motivation, as well as various oft-forgotten functions (such as spatial skills, motor functions, task processing, planning, and language). Sometimes, our relationship with dopamine isn’t what it could be, so here’s how to fix that:

    Let’s get hormone-hacking…

    Here are the 10 ways:

    1. The seesaw effect: reduce overstimulation by taking tolerance breaks from high-dopamine activities that aren’t particularly useful (like social media or phone games), allowing for natural enjoyment of daily activities that you’d normally find enjoyable. Think: if you died and negotiated to be sent back to life on the condition you’d appreciate it properly this time, what things would you then spend your time doing? It’s probably not Kingdom Crush Saga Farm 2, is it?
    2. Conscious state meditation: practise conscious state meditation, focusing inward to reduce anxiety and release dopamine. Even a few minutes a day can significantly enhance dopamine levels.
    3. Hack your REM cycles: optimize sleep, especially REM cycles, which produce the most dopamine. Aim to wake up after your final REM cycle to feel energized and happy.
    4. The runner’s high: engage in regular exercise, which boosts dopamine through physical exertion and can lead to feelings of relaxation and euphoria, often known as the “runner’s high.”
    5. Mood-enhancing music: listen to music that makes you feel good. Favorite songs can stimulate dopamine production, improving your mood and well-being.
    6. Bright light therapy: spend time in natural sunlight to stimulate dopamine production and elevate your mood, countering the negative effects of extended indoor time. If natural sunlight is not very available where you are (e.g. this writer who lives next to an ancient bog surrounded by fog and the days are getting short, at time of writing), then artificial daylight lamps are respectable supplement—but just that, a supplement, not a replacement. Despite how it looks/feels, natural sunlight (especially in the morning, to cue the circadian rhythm to do its thing) is beneficial even through cloud cover.
    7. Relieve stress for good: actively reduce stress, as it inhibits dopamine. Simplify daily routines and eliminate stressors to naturally boost dopamine and feel more relaxed. Of course, you cannot remove all stress from your life, so get good at managing the stress created by the stressors that do remain.
    8. Tap into your flow state: enter a “flow state” by focusing deeply on an engaging task, which can elevate dopamine levels and boost motivation and happiness.
    9. The hormesis effect: embrace mild physical challenges, like cold showers. The temporary discomfort will paradoxically increase dopamine (it’s the body’s way of saying “congratulations, you survived the hard thing, here’s a little treat, so that you’ll be motivated to survive the next hard thing, too”)
    10. Activate your inner artist: engage in creative activities that you find fun. The process of creating boosts dopamine and provides motivation, enhancing mood and enjoyment in life.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    Take care!

    Don’t Forget…

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