
Wanna read more?
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You’ve Got Questions? We’ve Got Answers!
Q: Tips for reading more and managing time for it?
A: We talked about this a little bit in yesterday’s edition, so you may have seen that, but aside from that:
- If you don’t already have one, consider getting a Kindle or similar e-reader. They’re very convenient, and also very light and ergonomic—no more wrist strain as can occur with physical books. No more eye-strain, either!
- Consider making reading a specific part of your daily routine. A chapter before bed can be a nice wind-down, for instance! What’s important is it’s a part of your day that’ll always, or at least almost always, allow you to do a little reading.
- If you drive, walk, run, or similar each day, a lot of people find that’s a great time to listen to an audiobook. Please be safe, though!
- If your lifestyle permits such, a “reading retreat” can be a wonderful vacation! Even if you only “retreat” to your bedroom, the point is that it’s a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.
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“You Just Need to Lose Weight” And 19 Other Myths About Fat People – by Aubrey Gordon
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 previously reviewed another book by this author, “What We Don’t Talk About When We Talk About Fat”, and this time, she’s doing some important mythbusting.
The titular “you just need to lose weight” is a commonly-taken easy-out for many doctors, to avoid having to dispense actual treatment for an actual condition. Whether or not weight loss would help in a given situation is often immaterial; “kicking the can down the road” is the goal.
Most of the book is divided into 20 chapters, each of them devoted to debunking one myth. Think of it like 10almonds’ “Mythbusting Friday” edition (indeed, we did one about obesity), but with an entire book, and as much room as she needs to provide much more detail than we can ever get into in a single article.
And far from being a mere polemic, she does indeed provide that detail—this is clearly a very well-researched book, above and beyond the author’s own personal experience. Further, all the key points are illustrated and articulated clearly, making the book’s ideas very comprehensible.
The style is pop-science, but with frequent bibliographical references for relevant sources.
Bottom line: for some readers, this book will come as a great validation; for others, it may be eye-opening. Either way, it’s a very worthwhile read.
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Smart Hearing – by Katherine Bouton
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 author’s hearing loss began in her 30s, and now she’s in her 70s with even less hearing, and/but much more experience. Having worked at the Hearing Loss Association of America for much of that time, she has a lot to share.
This book is a practical guide to adult-onset hearing loss, and aims to help the reader navigate not just the difficulties inherent to the condition, but also the complexities around it that are largely societal, administrative, financial, and so forth.
She advocates for early intervention where possible, and that most people in the early stages of hearing loss don’t realize what’s happening. They will tend to just blame the noisy environment, or the speaker, for example. And beyond just hearing tests, she recommends specifics that you might not have heard of, such as the speech-in-noise test.
With regard to technology, she covers the various options,and also ways to pay for them (because Medicare won’t)—which latter is specific to the US, so if you’re from somewhere else, then probably a) this advice won’t help, but b) you probably won’t need it, as most places have more comprehensive healthcare coverage.
The style is quite personal while remaining professional; she often uses her own story as an illustration, but covers experiences other than hers just as thoroughly, so that no major variant of hearing loss gets overlooked.
Bottom line: if you and/or a loved one aren’t hearing/understanding auditory things so well as you used to, this book can help guide you into a position of more practical empowerment, without the need for quite so much trial and error as you might otherwise find alone.
Click here to check out Smart Hearing, and live better with hearing loss!
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Why Your Hip Hurts (Each Hip Pain Explained) + What To Do
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.
Not all hip pain is created equal, which means it’s important to know what’s actually going on in order to know how to fix it:
🎵 If you wanna know why it hurts you so… 🎵
Let’s do a run-down, part by part:
- Front hip pain from hip flexors: pain down the front, worse when lifting your knee. Usually hip flexor strain or tightness; helped by progressive strengthening.
- Front hip pain from hernia: pain at crease of leg, worse with bending, lifting, coughing, or bearing down; bulge present that worsens when standing/coughing and reduces lying down. See a doctor for this one.
- Front hip pain from referred pain: dull, hard-to-pinpoint pain without lump; coughing/sneezing doesn’t worsen it; often referred from lower back or pelvic joints. He (a chiropractor) says to see a chiropractor. We (10almonds, who like evidence-based healthcare) suggest instead to see a physio.
- Hip socket pinching pain: sharp pinch when bending knee past 90°, worse with inward rotation; structures inside hip joint affected. This is usually arthritis in middle age or older, but can be excess bone growth in youth or a labral tear at any age. Remedies vary depending on which, so see a physio to be sure.
- Outer hip pain: pain over bony lump or nearby muscles, common after activity increase, especially in women over 40; often sore to lie on at night. This one’s typically caused by tendonitis of the outer gluteal muscles; you can test it by standing on the painful leg for 30 seconds. Weak glutes are a contributing factor, so strengthening helps. He doesn’t mention this, but we’d also suggest taking care of any chronic inflammation, by adopting an anti-inflammatory diet if you haven’t already.
- Snapping hip: hip snaps/flicks with movement; usually the iliotibial band rubbing over hip. Tension release is what’s needed; see a physio.
- Back of hip pain: deep glute ache, worse with sitting or sport, sore when pressing or stretching. This may well be be piriformis syndrome (tight piriformis muscle compressing the sciatic nerve), which can cause numbness or pins and needles down leg. Physio can help with this, as can well-instructed yoga or Pilates.
- Hip pain from lower back: pain in lower back plus hip, which gets worse with movements like bending, standing, or reaching forward—strengthening glutes will take the strain off it.
- “Sitting bone” pain: pain at bony seat area of the pelvis is often a matter of hamstring tendon strain where it meets the pelvis; progressive hamstring strengthening needed
- If unsure: see a physio, but honestly, 80% of the time the answer is going to be strengthening your glutes.
For more on all of this plus visual illustrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like this book we reviewed a little while back:
11 Minutes to Pain-Free Hips – by Melinda Wright
Take care!
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Black Beans vs Red Lentils – Which is Healthier?
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.
Our Verdict
When comparing black beans to red lentils, we picked the lentils.
Why?
In terms of macros, black beans have slightly more fiber and carbs while red lentils have slightly more protein, so all things considered, a tie in this round.
In the category of vitamins, black beans have more of vitamins B1, E, and K, while red lentils have more of vitamins B2, B3, B5, B6, B7, B9, and C, winning.
Looking at minerals, black beans have more calcium, magnesium, and potassium, while red lentils have more iron, manganese, phosphorus, selenium, and zinc, winning.
Adding up the sections makes for an overall win for red lentils, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
Enjoy!
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Unbroken – by Dr. MaryCatherine McDonald
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 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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Unsafe and unethical: bed shortages mean dementia patients with psychiatric symptoms are admitted to medical wards
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.
New Zealand’s mental health crisis is well documented in the government’s 2018 inquiry, He Ara Oranga, which shows one in five people experience mental illness or significant mental distress.
However, an almost singular focus on care of young people obscures the psychiatric needs of older adults.
Failure to account for these needs has resulted in physicians facing pressure to admit psychiatric patients to medical wards that are not designed or resourced to care for them. This compromises patient safety and rights as well as fundamental standards of care.
Our new research highlights the clinical, ethical and legal consequences of this practice and calls for urgent action.
Getty Images Dementia includes psychiatric features
The memory deficits of dementia are well known but the condition also includes psychiatric presentations. These are known collectively as the “behavioural and psychiatric symptoms of dementia” (BPSD). When severe, they can include intrusive behaviour, violence and inappropriate sexual conduct. Such patients require admission and specialist treatment.
However, New Zealand has a severe shortage of psychiatric beds for older adults. Even more concerning is that despite well recognised demographic trends and clinical concerns, bed numbers have decreased over time rather than increased.
Reports that Dunedin plans to slash the number of psycho-geriatric beds by 50% reflect a lack of government insight into the risks this large and growing patient cohort poses.
Hospitals routinely expect medical wards to admit dementia patients presenting with BPSD when no psycho-geriatric bed is available. Yet it is impossible for staff on medical wards to adhere to even basic standards of care.
Poor design
A lack of single rooms means medical teams cannot provide the security and minimisation of light and noise people with dementia require. Single rooms need to be prioritised for transmissible infections, delirium and terminal care.
Medical wards are also not designed for aggressive patients. People can enter and exit freely, potential weapons (scissors, for example) are accessible, there are no seclusion rooms or low-stimulus areas, and nursing stations are not secure.
Medical staff are not trained in de-escalation or restraint and ward pharmacists are not specialised in the medications required to treat BPSD.
Those presenting with physical or sexual violence also need dedicated security, well beyond what healthcare assistants on “patient watches” can provide. Most healthcare assistants are women, which creates a grossly inadequate level of safety when managing violent male patients.
The experience of Wellington general medicine staff documents numerous assaults on nurses and intrusive and frightening behaviour. Staff have been punched, hit, bitten and threatened. One nurse was stabbed while attending to another patient in a multi-bed room.
Admissions have included physically robust patients who have seriously assaulted family or carers. This includes one man who committed a fatal assault and another who was sexually aggressive and stabbed a family member.
High rates of mixed-gender bedding in hospital wards raise the risk of harm. The United Kingdom banned hospitals from placing men and women in the same room in 2010. Yet despite concerns for patient safety, New Zealand has no prohibition on this practice.
Poor policy
By comparison, Australia proposed a risk stratification approach more than 20 years ago whereby severe dementia patients would be managed in secure units with dedicated security staff and specialist psycho-geriatric care.
This model is used throughout Australia in policy and planning. In New Zealand, severe dementia is defaulted to medical wards even in cases where patients are presenting solely due to extreme violence.
According to the Code of Health and Disability Services Consumers’ Rights, patients are entitled to an appropriate standard of care. Admitting someone with dementia to medical wards that cannot meet basic standards of care clearly breaches this right.
BPSD admissions also significantly compromise the rights of other patients. The risks are again demonstrable rather than potential. International media reports have documented male dementia patients assaulting female patients in medical wards without the necessary security measures.
Medical staff in New Zealand hospitals have also witnessed numerous incidents of intrusion and harassment as well as assaults of other patients by dementia patients inappropriately admitted to medical wards with BPSD.
We should also recognise indirect impacts of people with severe dementia being admitted on medical wards. Many patients wait overnight for admission, increasing their risk for complications, and breaching rights to privacy and dignity.
When psychiatric patients occupy medical beds, they contribute to admission delays, complications and rights breaches for medical patients awaiting beds.
Urgent need for more psycho-geriatric beds
Wellington general medicine teams have raised serious concerns about dementia admissions for many years. Yet there are no secure areas and no additional psycho-geriatric beds.
We need to ask why the practice continues when harm is so obvious. The answer appears to be about cost. When physicians relent and admit psychiatric patients, the risks are high but the financial cost is low. The consequences are born by elderly and frail patients seldom able to advocate for themselves.
Change relies on health leaders and funders caring about safety, rights and basic standards of care. Unfortunately, the Wellington experience and the decision to cut beds in Dunedin suggest change will not happen unless physicians consistently refuse the admission of psychiatric patients. But this is a morally distressing position to be put in.
New Zealand must urgently address the shortage of psycho-geriatric beds. Until these are in place, temporary secure accommodation must be made available under the care of mental health specialists.
Medical teams can no longer be expected to manage the mental health crisis as well as their own medical workloads. It is unsafe, unethical and untenable for all involved.
Cindy Towns, Senior Lecturer in Geriatrics and Clinical Ethics, University of Otago
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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