What to say and how to help if someone close to you has attemptedĀ suicide
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If someone close to you has attempted suicide, you may be feeling scared, confused or overwhelmed.
Youāre not alone ā the most recent data shows more than one in three Australians have been close to someone who has died by or attempted suicide.
Talking about suicide can be really hard. But your support can make a big difference. Hereās what you can do to support someone after a suicide attempt.
Itās OK not to have all the answers
The days and weeks after a suicide attempt are often full of intense emotion ā for the person who attempted and those who care about them.
Your loved one might feel guilt, shame, anger, confusion or relief. They might also be tired, both physically and emotionally. Meanwhile, you might feel worried, shocked, helpless, or unsure about what to say.
All of these feelings are normal. Thereās no ārightā way to feel in this situation. But staying connected and offering care (even in small ways) is one of the most powerful things you can do.
How you can help: emotional support
Itās OK to acknowledge the suicide attempt ā avoiding it can add to feelings of stigma or isolation. But you donāt need to ask for details, and if you feel overwhelmed itās also OK to set gentle boundaries.
If youāre unsure what to say, you can be honest about that.
Just be there. Let your loved one know youāre there to listen, without pressure or judgement.
Donāt rush the conversation. If theyāre not ready to talk, thatās OK. Let them set the pace.
Avoid guilt or blame. Saying things like āhow could you do this to us?ā can make someone feel worse. Instead, say something like: āIām really glad youāre still here. I care about you.ā
Reassure them. Tell them theyāre not alone and that itās OK to ask for help.
How you can help: practical support
Offer help with everyday tasks, such as going to appointments, making meals or tidying up.
Encourage (but donāt force) activities they enjoy ā maybe a walk, a movie, or just hanging out quietly.
If youāre not sure what would help, ask. Try: āWhat would make today a bit easier for you?ā
Try not to take it personally if they seem withdrawn or say ānothing will helpā. They may be feeling overwhelmed.
Stay with them, if theyāre open to it, or check in later with a text message. Small acts that donāt require a response, such as dropping off a meal, can go a long way.
You donāt have to do this alone
Supporting someone after a suicide attempt can be both physically and emotionally draining. You might find yourself constantly alert, watching for signs they might be struggling again. This āhypervigilanceā is normal, but remember ā you donāt have to do this alone.
One person is not a support network. While your care and support make a real difference, professional help is essential too, whether from a psychologist, doctor or counsellor.
It can also help to bring in other trusted people, such as siblings, parents, friends or teachers. Ask your loved one who theyād like to involve, and how.
Support works best when shared.
If youāre worried it might happen again
Mental health professionals often help create a safety plan after a suicide attempt.
This is a step-by-step guide for what to do if suicidal thoughts come back. It usually includes information such as warning signs, how to reduce immediate risks, and strategies to use in the moment.
A plan can also involve personal motivations to keep going and a list of resources, trusted people and emergency contacts.
Lifeline has a free app called Beyond Now, where a plan can be written, saved, and shared with trusted people.
If you want to ā and your loved one is open to it ā ask if you can be part of the plan or at least know what to do if theyāre in crisis again.
Donāt forget: your wellbeing matters too
This situation can take a toll on your own wellbeing. You might feel anxious, tired, sad, or even guilty, and struggle with sleep or appetite.
Itās OK to not be OK.
Make time to look after yourself ā eat well, rest, move your body and talk to people you trust. You donāt need to share private details about your loved one to get the support you need.
If it feels overwhelming, speak to a doctor or therapist. Your GP can help set up a mental health treatment plan, which helps you access subsidised counselling.
And if you ever have thoughts of suicide yourself, or youāre deeply worried about someone, reach out ā help is available 24/7.
Recovery is different for everyone
Recovery after a suicide attempt doesnāt follow a set path ā itās different for everyone. It may involve professional support, medication, changes in routine, or time off from work or school. Rebuilding takes time and often comes with ups and downs.
Patience and compassion ā for your loved one and yourself ā can make all the difference.
Remember, youāre not alone, and there is help available.
Beyond Blue:
- call: 1300 22 4636
- visit their website.
Suicide Call Back Service is a free nationwide service providing 24/7 phone and online counselling to people affected by suicide:
- call: 1300 659 467
- visit their website.
13YARN is a free and confidential 24/7 national crisis support line for Aboriginal and Torres Strait Islander people who are feeling overwhelmed or having difficulty coping. Call 13 92 76. WellMob also has a list of culturally safe mental health organisations for First Nations people.
Milena Heinsch, Professor and Head of Social Work, University of Tasmania and Campbell Tickner, Senior Fellow in Social Work, University of Tasmania
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Cherries vs Raspberries ā Which is Healthier?
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Our Verdict
When comparing cherries to raspberries, we picked the raspberries.
Why?
Both are great! But…
In terms of macros, raspberries have more than 4x the fiber, for similar carbs and similar (minimal) protein, winning this round easily.
In the category of vitamins, cherries have more vitamin A, while raspberries have more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and K, for another overwhelming win.
Looking at minerals, cherries have (very slightly) more copper and potassium, while raspberries have rather more calcium, iron, magnesium, manganese, phosphorus, selenium, and zinc, winning a third round just as easily as the previous two.
In other considerations, cherries have some special phytochemical benefits of their own (see the “learn more” below), while raspberries have a lot more polyphenols, so we’ll call this round a tie.
Adding up the sections makes for a clear overall win for raspberries but by all means enjoy either or both, as diversity is good!
Want to learn more?
You might like:
Cherriesā Very Healthy Wealth Of Benefits!
Enjoy!
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You’ve Got Questions? We’ve Got Answers!
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From Cucumbers To Kindles
Q: Where do I get cucumber extract?
A: You can buy it from BulkSupplements.com (who, despite their name, start at 100g packs)
Alternatively: you want it as a topical ointment (for skin health) rather than as a dietary supplement (for bone and joint health), you can extract it yourself! No, itās not ājust juice cucumbersā, but itās also not too tricky.
Click Here For A Quick How-To Guide!
Q: Tips for reading more and managing time for it?
A: We talked about this a little bit in yesterdayās edition, so you may have seen that, but aside from that:
- If you donāt already have one, consider getting a Kindle or similar e-reader. Theyāre very convenient, and also very light and ergonomicāno 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! Whatās important is itās a part of your day thatāll 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 thatās a great time to listen to an audiobook. Please be safe, though!
- If your lifestyle permits such, a āreading retreatā can be a wonderful vacation! Even if you only āretreatā to your bedroom, the point is that itās a weekend (or more!) that you block off from all other commitments, and curl up with the book(s) of your choice.
Q: Any study tips as we approach exam season? A lot of the productivity stuff is based on working life, but I canāt be the only student!
A: Weāve got you covered:
- Be passionate about your subject! We know of no greater study tip than that.
- Find a willing person and lecture them on your subject. When one teaches, two learn!
- Your mileage may vary depending on your subject, but, find a way of studying thatās fun to you!
- If you can get past papers, get as many as you can, and use those as your ālast minuteā studying in the week before your exam(s). This will prime you for answering exam-style questions (and leverage state-dependent memory). As a bonus, it’ll also help ease any anxiety, because by the time of your exam itāll be āsame old, same oldā!
Q: Energy drinks for biohacking, yea or nay?
A: This is definitely one of those āthe dose makes the poisonā things!
- Caffeine, in and of itself, can be healthy in moderation for most people.
- Taurine has assorted benefits at safe dosages:
- Other ingredients often have health benefits too.
Butā¦ The generally agreed safe dose of taurine is around 3g/day for most people; a standard Red Bull contains 1g.
That math would be simple, butā¦ if you eat meat (including poultry or fish), that can also contain 10ā950mg per 100g. For example, tuna is at the high end of that scale, with a standard 12oz (340g) tin already containing up to 3.23g of taurine!
And sweetened carbonated beverages in general have so many health issues that itād take us a full article to cover them.
Short version? Enjoy in moderation if you must, but there are definitely better ways of getting the benefits they may offer.
Q: Best morning routine?
A: The best morning routine is whatever makes you feel most ready to take on your day!
This oneās going to vary a lotāone person’s morning run could be another person’s morning coffee and newspaper, for example.
In a nutshell, though, ask yourself these questions:
- How long does it take me to fully wake up in the morning, and what helps or hinders that?
- When I get out of bed, what do I really need before I can take on my day?
- If I could have the perfect morning, what would it look like?
- What can evening me do, to look after morning meās best interests? (Semi-prepare breakfast ready? Lay out clothes ready? Running shoes? To-Do list?)
Q: Iām curious how much of these things you actually use yourselves, and are there any disagreements in the team? In a lot of places things can get pretty heated when itās paleo vs vegan / health benefits of tea/coffee vs caffeine-abstainers / you need this much sleep vs rise and grinders, etc?
A: We are indeed genuinely enthusiastic about health and productivity, and that definitely includes our own! We may or may not all do everything, but between us, we probably have it all covered. As for disagreements, weāve not done a survey, but if you take an evidence-based approach, any conflict will tend to be minimized. Plus, sometimes you can have the best of both!
- You could have a vegan paleo diet (youād better love coconut if you do, though!
- There is decaffeinated coffee and tea (your taste may vary)
- You can get plenty of sleep and rise early (so long as an āearly to bed, early to riseā schedule suits you!)
Interesting note: humans are social creatures on an evolutionary level. Evolution has resulted in half of us being ānight owlsā and the other half āmorning larksā, the better to keep each other safe while sleeping. Alas, modern life doesnāt always allow us to have the sleep schedule thatād suit each of us best individually!
Have a question youād like answered? Reply to this email, or use the feedback widget at the bottom! We always love to hear from you
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āIām dreading birthing in such a systemā: what Indigenous women globally think of birth care and what theyād like to seeĀ instead
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Pregnancy and having a baby can be a special time. And families want to feel safe and trust their maternity care.
But when we reviewed the evidence, we found many Indigenous families globally face unfair treatment during pregnancy and birth. This can include racism, neglecting cultural aspects of their care, or using health care poorly designed to accommodate their needs.
We found similar themes in research involving more than 1,400 Indigenous women, Elders, fathers, family members and health workers from locations including Australia, New Zealand, Canada, the United States, Greenland and SƔpmi (parts of Norway, Sweden, Finland and Russia).
Many Indigenous families felt disrespected. They said hospital staff often didnāt understand their cultures or give them basic rights during their maternity care, such as being listened to, included in decision-making, or giving informed consent.
As a result, some families felt hesitant to seek care in mainstream hospitals. As one Indigenous woman told us during recent Australian research submitted for publication:
Iām dreading birthing in such a system.
But there are alternatives.
What can hospitals do?
There is a clear need to improve birthing services and cultural safety in mainstream hospitals with a focus on respecting the beliefs, practices and traditions of all families, including Indigenous ones.
For example, many Indigenous families view childbirth as a communal event with extended family support. But hospital policies that limit the number of support people often disregard these important cultural practices.
Indigenous families also need to get the type of health care they trust and feel comfortable with. Ideally this might involve staff with sound cultural knowledge and who can support families clinically in a culturally safe way.
Aboriginal patient liaison officers are sometimes available in hospitals or health services. But there are not often enough, they have to service entire facilities, and they provide cultural support not clinical patient care.
Indigenous families may also want to access a specific type of care. One example is ācontinuity of careā, where the same midwife or a small team of midwives, supports the family through the whole pregnancy. Ideally, these midwives should be Indigenous or, if not, be trained in supporting Indigenous families with respect and understanding.
What is ābirthing on Countryā?
For Indigenous women living in rural and remote areas, being sent away from home to give birth in a city hospital can be really hard.
Sometimes women and families are evacuated from their home communities and have to stay for weeks or months in temporary accommodation in the city, both before and after birth, or if their baby is born pre-term and needs extra care. This temporary accommodation can be far from the hospital.
All this takes place in unknown cities and towns, without family support, and sometimes away from their other children cared for by the community back home.
This makes it harder for mums who need extra support, and can get in the way of starting breastfeeding and bonding with their baby.
Again, there is an alternative. For many Indigenous families, giving birth is not just about having a baby. Itās also a spiritual and cultural event that strengthens their identity and connection to Country. A ābirthing on Countryā model of care, which respects Indigenous traditions and knowledge, reinforces that.
This is midwife-led care designed for and with Indigenous communities. It doesnāt mean you have to birth in rural and remote spaces, but it is a model of care that focuses on culture, and can also be implemented in the city.
Ideally, families would see the same midwife or team of midwives and use the ābirthing on Countryā model.
What else can we do?
Maternity services can be led by Indigenous people, which many women prefer. But Indigenous staff make up about 3.1% of the Australian health workforce.
So it is crucial to engage non-Indigenous staff in building relationships and to support Indigenous families in their right to receive culturally safe care.
This can start with better training for staff, not only to understand and respond to an Indigenous personās individual needs, but to know when and how to speak up, call out or report racist or disrespectful behaviour.
This is everyoneās problem
A health system you can trust should be safe for everyone. If some people feel unsafe or face discrimination when getting care, this not only affects them, it affects everyone.
For instance, when Indigenous women avoid or delay going to the hospital because of past bad experiences or discrimination, it can lead to health problems that could have been prevented.
This not only harms the women, it puts more pressure on the public health system, which affects us all.
By talking about these issues, we hope all Australians begin to care about the safety of all women during pregnancy and birth.
Nina Sivertsen, Associate Professor, College of Nursing and Health Sciences, Flinders University; Susan Elizabeth Smith, Researcher in Aboriginal and Torres Strait Islander maternal health and wellbeing, Flinders University, and Tahlia Johnson, Lecturer and researcher, College of Nursing and Health Sciences, Flinders University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why Psyllium Is Healthy Through-And-Through
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Psyllium is the powder of the husk of the seed of the plant Plantago ovata.
It can be taken as a supplement, and/or used in cooking.
Whatās special about it?
It is fibrous, and the fiber is largely soluble fiber. Itās a ābulk-forming laxativeā, which means that (dosed correctly) it is good against both constipation (because itās a laxative) and diarrhea (because itās bulk-forming).
See also, because this is Research Review Monday and we provide papers for everything:
In other words, it will tend things towards being a 3 or 4 on the Bristol Stool Scale ā this is not pretty, but it is informative.
Before the bowels
Because of how it increases the viscosity of substances it finds itself in, psyllium slows stomach-emptying, and thus improves feelings of satiety.
Hereās a study in which taking psyllium before breakfast and lunch resulted in increased satiety between meals, and reduction in food-related cravings:
Satiety effects of psyllium in healthy volunteers
Prebiotic benefits
We canāt digest psyllium, but our gut bacteria canāsomewhat! Because they can only digest some of the psyllium fibers, that means the rest will have the stool-softening effect, while we also get the usual in-gut benefits from prebiotic fiber first too:
The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls
Cholesterol-binding
Psyllium can bind to cholesterol during the digestive process. Why only ācanā? Well, if you donāt consume cholesterol (for example, if you are vegan), then there wonāt be cholesterol in the digestive tract to bind to (yes, we do need some cholesterol to live, but like most animals, we can synthesize it ourselves).
What this cholesterol-binding action means is that the dietary cholesterol thus bound cannot enter the bloodstream, and is simply excreted instead:
Heart health beyond cholesterol
Psyllium supplementation can also help lower high blood pressure but does not significantly lower already-healthy blood pressure, so it can be particularly good for keeping things in safe ranges:
āGiven the overarching benefits and lack of reported side effects, particularly for hypertensive patients, health care providers and clinicians should consider the use of psyllium supplementation for the treatment or abatement of hypertension, or hypertensive symptoms.ā
Read in full: The effect of psyllium supplementation on blood pressure: a systematic review and meta-analysis of randomized controlled trials ā you can see the concrete numbers here
Is it safe?
Psyllium is first and foremost a foodstuff, and is considered very safe unless you have an allergy (which is rare, but possible).
However, it is still recommended to start at a low dose and work up, because anything that changes your gut microbiota, even if it changes it for the better, will be easiest if done slowly (or else, you will hear about it from your gut).
Want to try some?
We donāt sell it, but here for your convenience is an example product on Amazon
Enjoy!
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Considering taking Wegovy to lose weight? Here are the risks and benefits ā and how it differs fromĀ Ozempic
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The weight-loss drug Wegovy is now available in Australia.
Wegovy is administered as a once-weekly injection and is approved specifically for weight management. Itās intended to be used in combination with a reduced-energy diet and increased physical activity.
So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks ā and costs ā for those who use it?
Letās look at what the science says.
Halfpoint/Shutterstock What is Wegovy?
Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your bodyās own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.
Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you havenāt eaten.
Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. Thatās why semaglutides have been used for several years to treat type 2 diabetes.
Wegovy is self-injected once a week. S Becker/Shutterstock How does Wegovy differ from Ozempic?
Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. Theyāre made by the same pharmaceutical company, Novo Nordisk.
But there are two differences:
1) They are approved for two different (but related) reasons.
In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.
Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.
Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.
2) They are both injected but come in different strengths.
Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.
Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.
While itās unknown what the impact of Wegovyās introduction will be on Ozempicās availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.
Is Wegovy effective for weight loss?
Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.
A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.
For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.
Wegovy can help people lose weight and maintain their weight loss ā while they take the drug. Mladen Mitrinovic/Shutterstock What are the side effects of Wegovy?
The most common side effects are nausea and vomiting.
However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.
In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).
Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.
Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.
Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.
There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we donāt know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.
Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions ā not very enjoyable for people and their loved ones.
How can people access Wegovy?
Wegovy is available for purchase at pharmacists with a prescription from a doctor.
But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.
If youāre considering Wegovy, make an appointment with your doctor for individual advice.
Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Every Woman Should Be Able To Do A Pull-Up
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Cori Lefkowitz, of āStrong At Every Ageā, talks us through what’s actually important (and why):
It’s not about the pull-up
The important part here is to challenge self-imposed limits, rather than literally apply to every individual circumstance. If, for example, you do not have arms, then quite possibly pull-ups are indeed not the ideal target exercise for you!
There’s a common mental barrier that applies to [this and] a lot of things: people often treat a single failed attempt as proof theyāll never succeed, instead of recognizing that strength skills (just like most other skills) require progressive training.
And then it gets worse, because avoiding challenging movements over time is (of course!) one of the major things that contributes to declining strength with age.
But let’s say you do want to do pull-ups, specifically. A laudable goal! And an intrinsically worthy one too, because working towards a pull-up can reduce neck, shoulder, elbow, and upper-back discomfort by improving posture and joint function.
With that in mind…
- Mobility first: improving chest, lat, and spinal mobility through foam rolling, stretching, and movement prep is essential before building strength.
- Scapular control next: developing the ability to move your shoulder blades (retraction, depression, elevation, and protraction) is key for both strength and injury reduction.
- Progressive strengthening thereafter: exercises like lat pulldowns, assisted variations, and pull-up holds help build the specific strength needed over time.
This isn’t exactly a detailed how-to, so we’ll link a more detailed “how-to” in the “learn more” section below.
Meanwhile, the most important thing to learn from today’s video is: instead of asking ācan I do it now,ā the better question is āwhat can I do to work towards it?ā
For more on all of this and surprisingly little in the category of visual demonstrations, enjoy:
Click Here If The Embedded Video Doesnāt Load Automatically!
Want to learn more?
You might also like:
Take care!
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