Welcoming the Unwelcome – by Pema Chödrön

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There’s a lot in life that we don’t get to choose. Some things we have zero control over, like the weather. Others, we can only influence, like our health. Still yet others might give us an illusion of control, only to snatch it away, like a financial reversal or a bereavement.

How, then, to suffer those “slings and arrows of outrageous fortune” and come through the other side with an even mind and a whole heart?

Author Pema Chödrön has a guidebook for us.

Quick note: this book does not require the reader to have any particular religious faith to enjoy its benefits, but the author is a nun. As such, the way she describes things is generally within the frame of her religion. So that’s a thing to be aware of in case it might bother you. That said…

The largest part of her approach is one that psychology might describe as rational emotive behavioral therapy.

As such, we are encouraged to indeed “meet with triumph and disaster, and treat those two imposters just the same”, and more importantly, she lays out the tools for us to do so.

Does this mean not caring? No! Quite the opposite. It is expected, and even encouraged, that we might care very much. But: this book looks at how to care and remain compassionate, to others and to ourselves.

For Chödrön, welcoming the unwelcome is about de-toothing hardship by accepting it as a part of the complex tapestry of life, rather than something to be endured.

Bottom line: this book can greatly increase the reader’s ability to “go placidly amid the noise and haste” and bring peace to an often hectic world—starting with our own.

Click here to check out Welcoming the Unwelcome, and learn what’s practically a superpower in this sometimes crazy world.

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  • Ayurveda’s Contributions To Science

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    Ayurveda’s Contributions To Science (Without Being Itself Rooted in Scientific Method)

    Yesterday, we asked you for your opinions on ayurveda, and got the above-depicted, below-described, set of responses. Of those who responded…

    • A little over 41% said “I don’t know what ayurveda is without looking it up”
    • A little over 37% said “It is a fine branch of health science with millennia of evidence”
    • A little over 16% said “It gets some things right, but not by actual science”
    • A little over 4% said “It is a potentially dangerous pseudoscience”

    So, what does the science say?

    Ayurveda is scientific: True or False?

    False, simply. Let’s just rip the band-aid off in this case. That doesn’t mean it’s necessarily without merit, though!

    Let’s put it this way:

    • If you drink coffee to feel more awake because scientific method has discerned that caffeine has vasoconstrictive and adenosine-blocking effects while also promoting dopaminergic activity, then your consumption of coffee is evidence-based and scientific. Great!
    • If you drink coffee to feel more awake because somebody told you that that somebody told them that it energizes you by balancing the elements fire (the heat of the coffee), air (the little bubbles on top), earth (the coffee grinds), water (the water), and ether (steam), then that is neither evidence-based nor scientific, but it will still work exactly the same.

    Ayurveda is a little like that. It’s an ancient traditional Indian medicine, based on a combination of anecdotal evidence and supposition.

    • The anecdotal evidence from ayurveda has often resulted in herbal remedies that, in modern scientific trials, have been found to have merit.
      • Ayurvedic meditative practices also have a large overlap with modern mindfulness practices, and have also been found to have merit
      • Ayurveda also promotes the practice of yoga, which is indeed a very healthful activity
    • The supposition from ayurveda is based largely in those five elements we mentioned above, as well as a “balancing of humors” comparable to medieval European medicine, and from a scientific perspective, is simply a hypothesis with no evidence to support it.

    Note: while ayurveda is commonly described as a science by its practitioners in the modern age, it did not originally claim to be scientific, but rather, wisdom handed down directly by the god Dhanvantari.

    Ayurveda gets some things right: True or False?

    True! Indeed, we covered some before in 10almonds; you may remember:

    Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer

    (Bacopa monnieri is also known by its name in ayurveda, brahmi)

    There are many other herbs that have made their way from ayurveda into modern science, but the above is a stand-out example. Others include:

    Yoga and meditation are also great, and not only that, but great by science, for example:

    Ayurveda is a potentially dangerous pseudoscience: True or False?

    Also True! We covered why it’s a pseudoscience above, but that doesn’t make it potentially dangerous, per se (you’ll remember our coffee example).

    What does, however, make it potentially dangerous (dose-dependent) is its use of heavy metals such as lead, mercury, and arsenic:

    Heavy Metal Content of Ayurvedic Herbal Medicine Products

    Some final thoughts…

    Want to learn more about the sometimes beneficial, sometimes uneasy relationship between ayurveda and modern science?

    A lot of scholarly articles trying to bridge (or further separate) the two were very biased one way or the other.

    Instead, here’s one that’s reasonably optimistic with regard to ayurveda’s potential for good, while being realistic about how it currently stands:

    Development of Ayurveda—Tradition to trend

    Take care!

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  • Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer

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    Bacopa monnieri: a powerful nootropic

    Bacopa monnieri is one of those “from traditional use” herbs that has made its way into science.

    It’s been used for at least 1,400 years in Ayurvedic medicine, for cognitive enhancement, against anxiety, and some disease-specific treatments.

    See: Pharmacological attributes of Bacopa monnieri extract: current updates and clinical manifestation

    What are its claimed health benefits?

    Bacopa monnieri is these days mostly sold and bought as a nootropic, and that’s what the science supports best.

    Nootropic benefits claimed:

    • Improves attention, learning, and memory
    • Reduces depression, anxiety, and stress
    • Reduces restlessness and impulsivity

    Other benefits claimed:

    • Antioxidant properties
    • Anti-inflammatory properties
    • Anticancer properties

    What does the science say?

    Those last three, the antioxidant / anti-inflammatory / anticancer properties, when something has one of those qualities it often has all three, because there are overlapping systems at hand when it comes to oxidative stress, inflammation, and cellular damage.

    Bacopa monnieri is no exception to this “rule of thumb”, and/but studies to support these benefits have mostly been animal studies and/or in vitro studies (i.e., cell cultures in a petri dish in lab conditions).

    For example:

    In the category of antioxidant and anti-inflammatory effects in the brain, sometimes results differ depending on the test population, for example:

    Anything more promising than that?

    Yes! The nootropic effects have been much better-studied in humans, and with much better results.

    For example, in this 12-week study in healthy adults, taking 300mg/day significantly improved visual information processing, learning, and memory (tested against placebo):

    The chronic effects of an extract of Bacopa monnieri on cognitive function in healthy human subjects

    Another 12-week study showed older adults enjoyed the same cognitive enhancement benefits as their younger peers:

    Effects of 12-week Bacopa monnieri consumption on attention, cognitive processing, working memory, and functions of both cholinergic and monoaminergic systems in healthy elderly volunteers

    Children taking 225mg/day, meanwhile, saw a significant reduction in ADHD symptoms, such as restlessness and impulsivity:

    The effects of standardized Bacopa monnieri extract in the management of symptoms of ADHD in children

    And as for the mood benefits, 300mg/day significantly reduced anxiety and depression in elderly adults:

    Effects of a standardized Bacopa monnieri extract on cognitive performance, anxiety, and depression in the elderly: a randomized, double-blind, placebo-controlled trial

    In summary

    Bacopa monnieri, taken at 300mg/day (studies ranged from 225mg/day to 600mg/day, but 300mg is most common) has well-evidenced cognitive benefits, including:

    • Improved attention, learning, and memory
    • Reduced depression, anxiety, and stress
    • Reduced restlessness and impulsivity

    It may also have other benefits, including against oxidative stress, inflammation, and cancer, but the research is thinner and/or not as conclusive for those.

    Where to get it

    As ever, we don’t sell it (or anything else), but for your convenience, here is an example product on Amazon.

    Enjoy!

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  • The Polyvagal Theory – by Dr. Stephen Porges

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    Do you ever find that your feelings (or occasionally: lack thereof) sometimes can seem mismatched with the observed facts of your situation? This book unravels that mystery—or rather, that stack of mysteries.

    Dr. Porges’ work on this topic is, by the way, the culmination of 40 years of research. While he’s not exactly a household name to the layperson, he’s very respected in his field, and this book is his magnum opus.

    Here he explains the disparate roles of the two branches of the vagus nerve (hence: polyvagal theory). At least, the two branches that we mammals have; non-mammalian vertebrates have only one. This makes a big difference, because of the cascade of inhibitions that this allows.

    The answer to the very general question “What stops you from…?” is usually found somewhere down this line of cascade of inhibitions.

    These range from “what stops you from quitting your job/relationship/etc” to “what stops you from freaking out” to “what stops you from relaxing” to “what stops you from reacting quickly” to “what stop you from giving up” to “what stops you from gnawing your arm off” and many many more.

    And because sometimes we wish we could do something that we can’t, or wish we wouldn’t do something that we do, understanding this process can be something of a cheat code to life.

    A quick note on style: the book is quite dense and can be quite technical, but should be comprehensible to any layperson who is content to take their time, because everything is explained as we go along.

    Bottom line: if you’d like to better understand the mysteries of how you feel vs how you actually are, and what that means for what you can or cannot wilfully do, this is a top-tier book

    Click here to check out Polyvagal Theory, and take control of your responses!

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Related Posts

  • The Seven Sins Of Memory – by Dr. Daniel Schacter
  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    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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  • Make Your Coffee Heart-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.

    Health-Hack Your Coffee

    We have previously written about the general health considerations (benefits and potential problems) of coffee:

    The Bitter Truth About Coffee (or is it?)

    Today, we will broadly assume that you are drinking coffee (in general, not necessarily right now, though if you are, same!) and would like to continue to do so. We also assume you’d like to do so as healthily as possible.

    Not all coffees are created equal

    If you order a coffee in France or Italy without specifying what kind, the coffee you receive will be short, dark, and handsome and without sugar. Healthwise, this is not a bad starting point. However…

    • It will usually be espresso
    • Or it may be what in N. America is called a French press (in Europe it’s just called a cafetière)

    Both of these kinds of coffee mean that cafestol, a compound found in the oily part of coffee and which is known to raise LDL (“bad” cholesterol”), stays in the drink.

    Read: Cafestol and Kahweol: A Review on Their Bioactivities and Pharmacological Properties

    Also: Cafestol extraction yield from different coffee brew mechanisms

    If you’re reading that second one and wondering what a mocha pot or a Turkish coffee is, they are these things:

    So, wonderful as they are for those of us who love strong coffee, they also produce the highest in-drink levels of cafestol. If you’d like to cut the cafestol (for example, if you are keeping an eye on your LDL), we recommend…

    The humble filter coffee

    Whether by your favorite filter coffee machine or a pour-over low-tech coffee setup of the kind you could use even without an electricity supply, the filter keeps more than just the coffee grinds out; it keeps the cafestol out too; most of it, anyway, depending on what kind of filter you use, and the grind of the coffee:

    Physical characteristics of the paper filter and low cafestol content filter coffee brews

    What about instant coffee?

    It has very little cafestol in it. It’s up to you whether that’s sufficient reason to choose it over any other form of coffee (this coffee-lover could never)

    Want to make any coffee healthier?

    This one isn’t about the cafestol, but…

    If you take l-theanine (see here for our previous main feature about l-theanine), the l-theanine acts as a moderator and modulator of the caffeine, amongst other benefits:

    The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review

    As to where to get that, we don’t sell it, but here’s an example product on Amazon

    Enjoy!

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  • Watermelon vs Grapes – Which is Healthier?

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    Our Verdict

    When comparing watermelon to grapes, we picked the watermelon.

    Why?

    It was close! And certainly both are very healthy.

    Both fruits are (like most fruits) good sources of water, fiber, vitamins, and minerals. Any sugar content (of which grapes are slightly higher) is offset by their fiber content and polyphenols.

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

    While both are good sources of vitamins A and C, watermelon has about 10x as much vitamin A, and about 6x as much vitamin C (give or take individual plants, how they were grown, etc, but the overall balance is clearly in watermelon’s favor).

    When it comes to antioxidants, both fruits are good, but again watermelon is the more potent source. Grapes famously contain resveratrol, and they also contain quercetin, albeit you’d have to eat quite a lot of grapes to get a large portion.

    Now, having to eat a lot of grapes might not sound like a terrible fate (who else finds that the grapes are gone by the time the groceries are put away?), but we are comparing the fruits here, and on a list of “100 best foods for quercetin”, for example, grapes took 99th place.

    Watermelon’s main antioxidant meanwhile is lycopene, and watermelon is one of the best sources of lycopene in existence (better even than tomatoes).

    We’ll have to do a main feature about lycopene sometime soon, so watch this space

    Take care!

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