
What’s Really Keeping You Awake? The Brain’s Role in Sleepless Nights
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Dr. Tracey Marks, psychiatrist, explains:
All in your head (which is the least helpful place for it to be when trying to sleep)
Why You Can’t Sleep: sleeplessness often stems from a conflict between your brain’s sleep drive (powered by adenosine and melatonin) and wake drive (powered by orexin and serotonin), which are normally balanced by your circadian rhythm.
About that tech: blue light gets a bad reputation, and indeed it suppresses melatonin, but this is quickly resolved once you turn it off. However, being accustomed to constant notifications triggers dopamine, keeping your brain in a heightened state of alertness, even if you’ve now put your phone aside, if you’re still expecting notifications.
About your worries: worrying at night activates the brain’s stress response (HPA axis), releasing cortisol and adrenaline that override sleep signals—especially when you miss your natural sleep window and are trying to sleep at a slightly different time than you normally do.
This can then become a self-perpetuating cycle, because after poor sleep, your brain can start associating your bed with stress, reinforcing insomnia through classical conditioning.
Some advices that Dr. Marks gives include:
- Follow natural sleep rhythms where possible, rather than trying to force something different.
- Use paradoxical intention (stop trying so hard to sleep).
- Practise calming techniques like box breathing (4 seconds breathing in, 4 seconds holding, 4 seconds breathing out, 4 seconds holding)
Chronic insomnia (3+ nights/week for 3+ months) with significant daytime effects may require treatment like Cognitive Behavioral Therapy for Insomnia (CBT-I), so that’s a thing to bear in mind too.
In short: sleep isn’t just about being tired—it’s about working with your brain’s systems, not against them.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How to Fall Asleep Faster: CBT-I Treatment For Insomnia
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Blueberries vs Jackfruit – Which is Healthier?
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Our Verdict
When comparing blueberries to jackfruit, we picked the blueberries.
Why?
Both have their merits!
In terms of macros, blueberries have more fiber and jackfruit has more protein. However, notwithstanding jackfruit being a common culinary stand-in for animal-based meats due to its texture, it doesn’t actually have that much more protein than blueberries (and, for what it’s worth, less protein than avocado), so we say the extra fiber in blueberries counts for more, and thus blueberries get a small nominal win in this category.
As for vitamins, jackfruit does sweep this category: blueberries have more of vitamins E and K, while jackfruit has more of vitamins A, B1, B2, B3, B5, B6, B7, B9, and C, winning.
Looking at minerals, blueberries have more iron, manganese, selenium, and zinc, while jackfruit has more calcium, magnesium, phosphorus, and potassium, for a 4:4 tie here.
In other considerations, blueberries are famous for their antioxidants and not without reason; blueberries are much higher in polyphenols, so that’s another point in their favor.
Adding up the sections makes for a clear overall win for blueberries, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Jackfruit vs Durian – Which is Healthier? ← including some fun durian facts (such as how to pick a good one, and what happens if you eat durian and drink alcohol)
Enjoy!
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The Mindful Body – by Dr. Ellen Langer
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Fear not, this is not a “think healing thoughts” New Age sort of book. In fact, it’s quite the contrary.
The most common negative reviews for this on Amazon are that it is too densely packed with scientific studies, and some readers found it hard to get through since they didn’t find it “light reading”.
Counterpoint: this reviewer found it very readable. A lot of it is as accessible as 10almonds content, and a lot is perhaps halfway between 10almonds content in readability, and the studies we cite. So if you’re at least somewhat comfortable reading academic literature, you should be fine.
The author, a professor of psychology (tenured at Harvard since 1981), examines a lot of psychosomatic effect. Psychosomatic effect is often dismissed as “it’s all in your head”, but it means: what’s in your head has an effect on your body, because your brain talks to the rest of the body and directs bodily responses and actions/reactions.
An obvious presentation of this in medicine is the placebo/nocebo effect, but Dr. Langer’s studies (indeed, many of the studies she cites are her own, from over the course of her 40-year career) take it further and deeper, including her famous “Counterclockwise” study in which many physiological markers of aging were changed (made younger) by changing the environment that people spent time in, to resemble their youth, and giving them instructions to act accordingly while there.
In the category of subjective criticism: the book is not exceptionally well-organized, but if you read for example a chapter a day, you’ll get all the ideas just fine.
Bottom line: if you want a straightforward hand-holding “how-to” guide, this isn’t it. But it is very much information-packed with a lot of ideas and high-quality science that’s easily applicable to any of us.
Click here to check out The Mindful Body, and indeed grow your chronic good health!
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What Is “75 Hard”?
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This is Andy Frisella. He’s not a doctor, scientist, nutritionist, personal trainer, or professional athlete, but he has kicked off a viral fitness challenge, so let’s take a look at it:
What it is
Firstly, Frisella asserts that it’s not a fitness challenge, but rather, he describes it as a “transformative mental toughness program”.
Here’s what it consists of:
- Follow a healthy diet plan with no deviations from it (i.e. no “cheat days”)
- Abstain from alcohol
- Exercise 2x per day, 45 minutes each
- One of the exercise sessions each day must be outside
- No rest days
- Drink 3.5 liters of water per day
And the duration? 75 days, hence the name of the
fitness challengetransformative mental toughness program.Why it is
Frisella’s rationale is:
- we must cultivate mental toughness by doing hard things
- allowing ourselves any deviation would be a sign of mental weakness
- if we allow ourselves to deviate, it becomes a habit
For this reason, he does not “allow” any substitutions, for example if somebody wants to do such-and-such a thing slightly differently instead. We put “allow” in quotation marks because of course, he’s not the boss of you, but per the rules of his challenge, at least.
These reasonings are in and of themselves somewhat sound, however, we at 10almonds would argue:
- before doing hard things, it is good to first consider “is it a good idea?” (amputating your leg using only a spork is a “hard thing”, and demonstrates incredible mental toughness, but that doesn’t make it a good idea)
- while being able to decide to do a thing and then do it is great characteristic to have, it’s good to first consider science; for example, restrictive diets with no flexibility simply do not work, and our bodies do require adequate rest, especially if being pushed through hard things, or problems will happen (injuries, illnesses, etc).
- while it’s true that allowing ourselves to deviate can become a habit, it’s good to first consider what habits we want to make, and make those habits, instead of potentially unsustainable or even simply unpleasant ones.
See also: What Flexible Dieting Really Means: When Flexibility Is The Dish Of The Day
And for that matter: How To Really Pick Up (And Keep!) Those Habits
Want a “75 Gentle” instead?
If you like the idea of making new habits, but are not sure if extreme (and perhaps arbitrary) standards are the ones you want to hold, check out:
Cori Lefkowith’s 25 Healthy Habits That Will Change Your Life
Take care!
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Prozac’s Effect On Neuroplasticity
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Neuroplasticity is the brain’s ability to change over time, in accordance with our experiences, and what things we practise.
For example, before the ubiquity of GPS, taxi-drivers tended to get unusually well-developed in areas of the brain associated with memory and spatial reasoning. In contrast, your writer here, a person who does a lot of reading and writing and also uses at least 3+ languages daily, doubtlessly has overdeveloped language centers. A visual artist might develop much better visual centers. And so forth.
These changes are in large part physical, and very easy to measure (with the right equipment). It’s not hard to see when a certain part of the brain has proportionally more volume than usual, for example.
So, what does Prozac have to do with it?
More than a mood-brightener
Aside from the obvious primary intended effect of antidepressants (i.e., to treat depression by increasing relevant neurotransmitter levels), antidepressants have a bad reputation for side effects.
For example: How Serious Are Antidepressant Side Effects?
Some side effects are often exaggerated in popular (mis)understanding, such as: How Much Weight Gain Do Antidepressants Cause? ← the answer being: often less weight than people gain per year when not on antidepressants (although weight gain can happen, especially if one was previously under-eating while depressed)
When it comes to Prozac (the most well-known brand name for fluoxetine, a selective serotonin reuptake inhibitor (SSRI), which works by increasing serotonin levels in the brain by decreasing the rate at which the brain “loses” serotonin), it’s worth initially noting that while serotonin is mostly associated with happiness, it does other things too; see: Serotonin For More Than Just Happiness
The study we wrote about in that article found that it’s not just a matter of how much serotonin we have, but also where in the brain in accumulates, and which parts of the brain get prioritized. Sound familiar?
Recently, researchers (Dr. Ilida Suleymanova et al.) investigated the effects of serotonin on neuroplasticity, and found that indeed fluoxetine (Prozac) does more than boost serotonin—it also reshapes how certain brain cells manage energy and plasticity.
This happens as quickly as the first two weeks; for example, parvalbumin interneurons in the prefrontal cortex, which normally keep brain activity balanced, became less rigid after two weeks of treatment (which makes further changes much more possible), bearing in mind that since depression is linked to overly rigid brain circuits, this means that fluoxetine can “soften” these networks, allowing rewiring and flexibility.
- Specifically, mitochondria in these rigidity-inducing braincells got disempowered by reduced expression of energy-production genes (remember, people think of genes as unchangeable, but they can be turned on and off by hormones/neurotransmitters, amongst other things).
- Even more specifically, genes tied to adaptability were upregulated, and perineuronal nets that restrict plasticity were weakened.
To read this paper in full, see: Chronic treatment with fluoxetine regulates mitochondrial features and plasticity-associated transcriptomic pathways in parvalbumin-positive interneurons of prefrontal cortex
This becomes extra important as we age, because neurogenesis (the brain’s ability to produce new brain cells) is an important factor in neuroplasticity.
Contrary to popular belief, we continue to do this all the way through life, albeit it does usually slow down in older age, but there are things that affect how much this happens, and when.
To learn more about that, see: Building Your Brain At Every Age
Finally, if you’ve been considering antidepressants but haven’t been sure if they’d be right for you, then before you rush to your doctor to get a prescription for Prozac, you might want to check out: Antidepressants: Personalization Is Key! ← because it makes a difference which one you pick
Alternatively, if you don’t love the idea of having to keep taking something, you might consider: Psychedelics: Yes Even Once? ← since a single dose can have a lasting (positive!) effect on cognitive flexibility
Want to learn more?
You might like this book we reviewed a little while ago:
Take care!
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Women are less likely to receive CPR than men. Training on manikins with breasts could help
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.
If someone’s heart suddenly stops beating, they may only have minutes to live. Doing CPR (cardiopulmonary resusciation) can increase their chances of survival. CPR makes sure blood keeps pumping, providing oxygen to the brain and vital organs until specialist treatment arrives.
But research shows bystanders are less likely to intervene to perform CPR when that person is a woman. A recent Australian study analysed 4,491 cardiac arrests between 2017–19 and found bystanders were more likely to give CPR to men (74%) than women (65%).
Could this partly be because CPR training dummies (known as manikins) don’t have breasts? Our new research looked at manikins available worldwide to train people in performing CPR and found 95% are flat-chested.
Anatomically, breasts don’t change CPR technique. But they may influence whether people attempt it – and hesitation in these crucial moments could mean the difference between life and death.
Pixel-Shot/Shutterstock Heart health disparities
Cardiovascular diseases – including heart disease, stroke and cardiac arrest – are the leading cause of death for women across the world.
But if a woman has a cardiac arrest outside hospital (meaning her heart stops pumping properly), she is 10% less likely to receive CPR than a man. Women are also less likely to survive CPR and more likely to have brain damage following cardiac arrests.
Bystanders are less likely to intervene if a woman needs CPR, compared to a man. doublelee/Shutterstock These are just some of many unequal health outcomes women experience, along with transgender and non-binary people. Compared to men, their symptoms are more likely to be dismissed or misdiagnosed, or it may take longer for them to receive a diagnosis.
Bystander reluctance
There is also increasing evidence women are less likely to receive CPR compared to men.
This may be partly due to bystander concerns they’ll be accused of sexual harassment, worry they might cause damage (in some cases based on a perception women are more “frail”) and discomfort about touching a woman’s breast.
Bystanders may also have trouble recognising a woman is experiencing a cardiac arrest.
Even in simulations of scenarios, researchers have found those who intervened were less likely to remove a woman’s clothing to prepare for resuscitation, compared to men. And women were less likely to receive CPR or defibrillation (an electric charge to restart the heart) – even when the training was an online game that didn’t involve touching anyone.
There is evidence that how people act in resuscitation training scenarios mirrors what they do in real emergencies. This means it’s vital to train people to recognise a cardiac arrest and be prepared to intervene, across genders and body types.
Skewed to male bodies
Most CPR training resources feature male bodies, or don’t specify a sex. If the bodies don’t have breasts, it implies a male default.
For example, a 2022 study looking at CPR training across North, Central and South America, found most manikins available were white (88%), male (94%) and lean (99%).
It’s extremely rare for a manikin to have breasts or a larger body. M Isolation photo/Shutterstock These studies reflect what we see in our own work, training other health practitioners to do CPR. We have noticed all the manikins available to for training are flat-chested. One of us (Rebecca) found it difficult to find any training manikins with breasts.
A single manikin with breasts
Our new research investigated what CPR manikins are available and how diverse they are. We identified 20 CPR manikins on the global market in 2023. Manikins are usually a torso with a head and no arms.
Of the 20 available, five (25%) were sold as “female” – but only one of these had breasts. That means 95% of available CPR training manikins were flat-chested.
We also looked at other features of diversity, including skin tone and larger bodies. We found 65% had more than one skin tone available, but just one was a larger size body. More research is needed on how these aspects affect bystanders in giving CPR.
Breasts don’t change CPR technique
CPR technique doesn’t change when someone has breasts. The barriers are cultural. And while you might feel uncomfortable, starting CPR as soon as possible could save a life.
Signs someone might need CPR include not breathing properly or at all, or not responding to you.
To perform effective CPR, you should:
- put the heel of your hand on the middle of their chest
- put your other hand on the top of the first hand, and interlock fingers (keep your arms straight)
- press down hard, to a depth of about 5cm before releasing
- push the chest at a rate of 100-120 beats per minute (you can sing a song) in your head to help keep time!)
https://www.youtube.com/embed/Plse2FOkV4Q?wmode=transparent&start=94 An example of how to do CPR – with a flat-chested manikin.
What about a defibrillator?
You don’t need to remove someone’s bra to perform CPR. But you may need to if a defibrillator is required.
A defibrillator is a device that applies an electric charge to restore the heartbeat. A bra with an underwire could cause a slight burn to the skin when the debrillator’s pads apply the electric charge. But if you can’t remove the bra, don’t let it delay care.
What should change?
Our research highlights the need for a range of CPR training manikins with breasts, as well as different body sizes.
Training resources need to better prepare people to intervene and perform CPR on people with breasts. We also need greater education about women’s risk of getting and dying from heart-related diseases.
Jessica Stokes-Parish, Assistant Professor in Medicine, Bond University and Rebecca A. Szabo, Honorary Senior Lecturer in Critical Care and Obstetrics, Gynaecology and Newborn Health, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Artichoke vs Broccoli – 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 artichoke to broccoli, we picked the artichoke.
Why?
Both have their strengths, and it was close! But…
In terms of macros, artichoke has about 2x the fiber (which is lots, because broccoli is already good for this) and more protein, for only slightly more carbs, making it the nutrient dense choice in all respects, and especially in the case of fiber.
In the category of vitamins, artichoke has more of vitamins B3, B9, and choline, while broccoli has more of vitamins A, B2, B5, B6, C, E, and K, thus winning this round.
When it comes to minerals, artichoke has more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while broccoli has more calcium and selenium, handing artichoke the win again here.
Looking at polyphenols, both have an abundance; artichoke has more by total mass (in terms of mg/100g) and is especially rich in luteolin and phenolic acids, but broccoli has some that artichoke doesn’t have (such as quercetin and kaempferol). We could reasonably call this a tie or a win for artichoke on strength of numbers; either way, it doesn’t change the end result:
Adding up the sections makes for an overall win for artichoke, but of course, by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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