Women Rowing North – by Dr. Mary Pipher
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Ageism is rife, as is misogyny. And those can be internalized too, and compounded as they intersect.
Clinical psychologist Dr. Mary Pipher, herself 75, writes for us a guidebook of, as the subtitle goes, “navigating life’s currents and flourishing as we age”.
The book does assume, by the way, that the reader is…
- a woman, and
- getting old (if not already old)
However, the lessons the book imparts are vital for women of any age, and valuable as a matter of insight and perspective for any reader.
Dr. Pipher takes us on a tour of aging as a woman, and what parts of it we can make our own, do things our way, and take what joy we can from it.
Nor is the book given to “toxic positivity” though—it also deals with themes of hardship, frustration, and loss.
When it comes to those elements, the book is… honest, human, and raw. But also, an exhortation to hope, beauty, and a carpe diem attitude.
Bottom line: this book is highly recommendable to anyone of any age; life is precious and can be short. And be we blessed with many long years, this book serves as a guide to making each one of them count.
Click here to check out Women Rowing North—it really is worth it
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Beating Toxic Positivity
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How To Get Your Brain On A More Positive Track (Without Toxic Positivity)
There have been many studies done regards optimism and health, and they generally come to the same conclusion: optimism is simply good for the health.
Here’s an example we’ve mentioned before, but it’s a good introduction to today’s main feature. It’s a longitudinal study, and it followed 121,700 women (what a sample size!) for eight years. It controlled for all kinds of other lifestyle factors (especially smoking, drinking, diet, and exercise habits, as well as pre-existing medical conditions), so this wasn’t a case of “people who are healthy are more optimistic as results. And, in the researchers’ own words…
❝We found strong and statistically significant associations of increasing levels of optimism with decreasing risks of mortality, including mortality due each major cause of death, such as cancer, heart disease, stroke, respiratory disease, and infection. Importantly, findings were maintained after close control for potential confounding factors, including sociodemographic characteristics and depression❞
Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study
And yet, toxic positivity can cause as many problems as it tries to fix.
What is toxic positivity?
- Toxic positivity is the well-meaning friend who says “I’m sure it’ll be ok” when you know full well it definitely will not.
- Toxic positivity is the allegorical frog-in-a-pan saying that the temperature rises due to climate change are gradual, so they’re nothing to worry about
- Toxic positivity is thinking that “good vibes” will outperform chemotherapy
Sometimes, a dose of realism is needed. So, can we do that and maintain a positive attitude?
The answer is: somewhat, yes! But first, a quick check-in:
❝I’m not a pessimist; I’m a realist!❞
~ every pessimist ever
To believe self-reports, the world is divided between optimists and realists. But how does your outlook measure up, really?
While like most free online tests, this is offered “as-is” with the usual caveats about not being a clinical diagnostic tool, this one actually has a fair amount of scientific weight behind it:
❝Empirical testing has indicated the validity of the Optimism Pessimism Instrument as published in the scientific journal Current Psychology: Research and Reviews.
The IDRlabs Optimism/Pessimism Test (IDR-OPT) was developed by IDRlabs. The IDR-OPT is based on the Optimism/Pessimism Instrument (OPI) developed by Dr. William Dember, Dr. Stephanie Martin, Dr. Mary Hummer, Dr. Steven Howe, and Dr. Richard Melton, at the University of Cincinnati.❞
Take This Short (1–2 mins) Test
How did you score? And what could you do to improve on that score?
First, it’s said that with a big enough “why”, one can overcome any “how”. So…
An attitude of gratitude
We know, we know, it’s very Oprah Winfrey. But also, it works. Take the time, ideally daily, to quickly list 3–5 things for which you feel grateful. Great or small, it can be anything from your spouse to your cup of coffee, provided you feel fortunate to have it.
How this works: our brains easily get stuck in loops, so it can help to nudge them into a more positive loop.
What about when we are treated unfairly? Are we supposed to be grateful?
Sometimes, our less positive emotions are necessary, to protect us and/or those around us, and to provide a motivational force. We can still maintain a positive attitude by noting the bad thing and some good, but watch out! Notice the difference:
- “How dare they take our healthcare away, but at least I’m not sick right now” (lasting impression: no action required)
- “At least I’m not sick right now, but how dare they take our healthcare away!” (lasting impression: action required)
It’s a well-known idea in neurolinguistic programming, that “but” negates whatever goes before it (think of “I’m sorry but”, or “I’m not racist but”, etc), so use it consciously and wisely, or else simply use “and” instead.
Cognitive reframing: problem, or opportunity?
Most problems can be opportunities, even if the problems themselves genuinely suck and are not intrinsically positive. A way of leveraging this can be replacing “I have to…” with “I get to…”.
This not only can reframe problems as opportunities, but also calls back to the gratitude idea.
- Instead of “I have to get my mammogram / prostate exam” (not generally considered fun activities), “I get to have the peace of mind of being free from cancer / I get to have the forewarning that will keep me safe”.
- Instead of “I have to go to work”, “I get to go to work” (many wish they were in your shoes!)
- Instead of “I have to rest”, “I get to rest”
When things are truly not great
Whether due to internal or external factors, whether you can control something or not, sometimes things are truly not great. The trick here is that in most contexts, one can replace negative talk, with verbally positive talk, no matter how dripping with scathing irony. You’ll still get to express the idea you wanted, but your brain will feel more positive and you’ll be in a positive loop rather than a negative one.
This, by the way, is the inverse of talking to a dog with a tone of voice that is completely the opposite of the meaning of the words. Whereas the dog will interpret the tone only, your brain will interpret the words only.
- You just spilled your drink over yourself at a social function? “Aren’t I the very model of grace and charm?”
- You made a costly mistake in your business dealings? “I am such a genius”
- You just got a diagnosis of a terrible disease? “Well, this is fabulous”
None of these things involve burying your head in the sand, in the manner of toxic positivity. You’ll still learn from your business mistake and correct it as best you can, or take appropriate action regards the disease, for example.
You’ll just feel better while you do it, and not get caught into a negative spiral that ruins your day, or even your next few months.
Sympathetic/Somatic Therapy:
Lastly, an easy one, leveraging the body’s tendency to get in sync with things around us:
For when you do just need a mood change, have an uplifting playlist available at the touch of a button. It’s hard to be consumed with counterproductive feelings to the tune of “Walking on Sunshine”!
Bonus tip: consider having the playlist start with something that is lyrically negative while musically upbeat. That way, your brain won’t resist it as antithetical to your mood, and by the second track, you’ll already be on your way to a better mood.
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Antibiotics? Think Thrice
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Antibiotics: Useful Even Less Often Than Previously Believed (And Still Just As Dangerous)
You probably already know that antibiotics shouldn’t be taken unless absolutely necessary. Not only does taking antibiotics frivolously increase antibiotic resistance (which is bad, and kills people), but also…
It’s entirely possible for the antibiotics to not only not help, but instead wipe out your gut’s “good bacteria” that were keeping other things in check.
Those “other things” can include fungi like Candida albicans.
Candida, which we all have in us to some degree, feeds on sugar (including the sugar formed from breaking down alcohol, by the way) and refined carbs. Then it grows, and puts its roots through your intestinal walls, linking with your neural system. Then it makes you crave the very things that will feed it and allow it to put bigger holes in your intestinal walls.
Don’t believe us? Read: Candida albicans-Induced Epithelial Damage Mediates Translocation through Intestinal Barriers
(That’s scientist-speak for “Candida puts holes in your intestines, and stuff can then go through those holes”)
And as for how that comes about, it’s like we said:
See also: Candida albicans as a commensal and opportunistic pathogen in the intestine
That’s not all…
And that’s just C. albicans, never mind things like C. diff. that can just outright kill you easily.
We don’t have room to go into everything here, but you might like to check out:
Four Ways Antibiotics Can Kill You
It gets worse (now comes the new news)
So, what are antibiotics good for? Surely, for clearing up chesty coughs, lower respiratory tract infections, right? It’s certainly one of the two things that antibiotics are most well-known for being good at and often necessary for (the other being preventing/treating sepsis, for example in serious and messy wounds).
But wait…
A large, nationwide (US) observational study of people who sought treatment in primary or urgent care settings for lower respiratory tract infections found…
(drumroll please)
…the use of antibiotics provided no measurable impact on the severity or duration of coughs even if a bacterial infection was present.
Read for yourself:
And in the words of the lead author of that study,
❝Lower respiratory tract infections tend to have the potential to be more dangerous, since about 3% to 5% of these patients have pneumonia. But not everyone has easy access at an initial visit to an X-ray, which may be the reason clinicians still give antibiotics without any other evidence of a bacterial infection.❞
So, what’s to be done about this? On a large scale, Dr. Merenstein recommends:
❝Serious cough symptoms and how to treat them properly needs to be studied more, perhaps in a randomized clinical trial as this study was observational and there haven’t been any randomized trials looking at this issue since about 2012.❞
This does remind us that, while not a RCT, there is a good ongoing observational study that everyone with a smartphone can participate in:
Dr. Peter Small’s medical AI: “The Cough Doctor”
In the meantime, he advises that when COVID and SARS have been ruled out, then “basic symptom-relieving medications plus time brings a resolution to most people’s infections”.
You can read a lot more detail here:
Antibiotics aren’t effective for most lower tract respiratory infections
In summary…
Sometimes, antibiotics really are a necessary and life-saving medication. But most of the time they’re not, and given their great potential for harm, they may be best simultaneously viewed as the very dangerous threat they also are, and used only when those “heavy guns” are truly what’s required.
Take care!
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Salmon vs Tuna – Which is Healthier?
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Our Verdict
When comparing salmon to tuna, we picked the tuna.
Why?
It’s close, and there are merits and drawbacks to both!
In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.
So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.
We’ll call this section a clear win for tuna.
On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.
Still, we’ll call this section a nominal win for salmon.
In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.
We’ll call this section a moderate win for tuna.
Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.
Totting up the sections, this a modest but clear win for tuna.
Want to learn more?
You might like to read:
Farmed Fish vs Wild-Caught: Important Differences!
Take care!
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What is PMDD?
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Premenstrual dysphoric disorder (PMDD) is a mood disorder that causes significant mental health changes and physical symptoms leading up to each menstrual period.
Unlike premenstrual syndrome (PMS), which affects approximately three out of four menstruating people, only 3 percent to 8 percent of menstruating people have PMDD. However, some researchers believe the condition is underdiagnosed, as it was only recently recognized as a medical diagnosis by the World Health Organization.
Read on to learn more about its symptoms, the difference between PMS and PMDD, treatment options, and more.
What are the symptoms of PMDD?
People with PMDD typically experience both mood changes and physical symptoms during each menstrual cycle’s luteal phase—the time between ovulation and menstruation. These symptoms typically last seven to 14 days and resolve when menstruation begins.
Mood symptoms may include:
- Irritability
- Anxiety and panic attacks
- Extreme or sudden mood shifts
- Difficulty concentrating
- Depression and suicidal ideation
Physical symptoms may include:
- Fatigue
- Insomnia
- Headaches
- Changes in appetite
- Body aches
- Bloating
- Abdominal cramps
- Breast swelling or tenderness
What is the difference between PMS and PMDD?
Both PMS and PMDD cause emotional and physical symptoms before menstruation. Unlike PMS, PMDD causes extreme mood changes that disrupt daily life and may lead to conflict with friends, family, partners, and coworkers. Additionally, symptoms may last longer than PMS symptoms.
In severe cases, PMDD may lead to depression or suicide. More than 70 percent of people with the condition have actively thought about suicide, and 34 percent have attempted it.
What is the history of PMDD?
PMDD wasn’t added to the Diagnostic and Statistical Manual of Mental Disorders until 2013. In 2019, the World Health Organization officially recognized it as a medical diagnosis.
References to PMDD in medical literature date back to the 1960s, but defining it as a mental health and medical condition initially faced pushback from women’s rights groups. These groups were concerned that recognizing the condition could perpetuate stereotypes about women’s mental health and capabilities before and during menstruation.
Today, many women-led organizations are supportive of PMDD being an official diagnosis, as this has helped those living with the condition access care.
What causes PMDD?
Researchers don’t know exactly what causes PMDD. Many speculate that people with the condition have an abnormal response to fluctuations in hormones and serotonin—a brain chemical impacting mood— that occur throughout the menstrual cycle. Symptoms fully resolve after menopause.
People who have a family history of premenstrual symptoms and mood disorders or have a personal history of traumatic life events may be at higher risk of PMDD.
How is PMDD diagnosed?
Health care providers of many types, including mental health providers, can diagnose PMDD. Providers typically ask patients about their premenstrual symptoms and the amount of stress those symptoms are causing. Some providers may ask patients to track their periods and symptoms for one month or longer to determine whether those symptoms are linked to their menstrual cycle.
Some patients may struggle to receive a PMDD diagnosis, as some providers may lack knowledge about the condition. If your provider is unfamiliar with the condition and unwilling to explore treatment options, find a provider who can offer adequate support. The International Association for Premenstrual Disorders offers a directory of providers who treat the condition.
How is PMDD treated?
There is no cure for PMDD, but health care providers can prescribe medication to help manage symptoms. Some medication options include:
- Selective serotonin reuptake inhibitors (SSRIs), a class of antidepressants that regulate serotonin in the brain and may improve mood when taken daily or during the luteal phase of each menstrual cycle.
- Hormonal birth control to prevent ovulation-related hormonal changes.
- Over-the-counter pain medication like Tylenol, which can ease headaches, breast tenderness, abdominal cramping, and other physical symptoms.
Providers may also encourage patients to make lifestyle changes to improve symptoms. Those lifestyle changes may include:
- Limiting caffeine intake
- Eating meals regularly to balance blood sugar
- Exercising regularly
- Practicing stress management using breathing exercises and meditation
- Having regular therapy sessions and attending peer support groups
For more information, talk to your health care provider.
If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Spiced Fruit & Nut Chutney
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‘Tis the season to make the chutney that will then be aged chutney when you want it later! And unlike supermarket varieties with their ingredients list that goes “Sugar, spirit vinegar, inverted glucose-fructose syrup,” this one has an array of health-giving fruits and nuts (just omit the nuts if you or someone you may want to give this to has an allergy), and really nothing bad in here at all. And of course, tasty healthful spices!
You will need
- 2 red onions, chopped
- 1½ cups dried apricots, chopped
- 1½ cups dried figs, chopped
- 1 cup raisins
- ½ cup apple cider vinegar
- ½ cup slivered almonds
- ½ lime, chopped and deseeded
- ¼ bulb garlic, chopped
- 1 hot pepper, chopped (your choice what kind; omit if you don’t like heat at all; multiply if you want more heat)
- 2 tablespoons honey or maple syrup (omit for a less sweet chutney; there is sweetness in the dried fruits already, after all)
- 1 tbsp freshly grated ginger
- 2 tsp sweet cinnamon
- 1 tsp nutmeg
- 1 tsp black pepper
- ½ teaspoon allspice
- ½ MSG or 1 tsp low-sodium salt
- Extra virgin olive oil
Method
(we suggest you read everything at least once before doing anything)
1) Heat some oil in a heavy-based pan that will be large enough for all ingredients to go into eventually. Fry the onions on a gentle heat for around 15 minutes. We don’t need to caramelize them yet (this will happen with time), but we do want them soft and sweet already.
2) Add the ginger, garlic, and chili, and stir in well.
3) When the onions start to brown, add the fruit and stir well to mix thoroughly.
4) Add the honey or maple syrup (if using), and the vinegar; add the remaining spices/seasonings, so everything is in there now except the almonds.
5) Cook gently for another 30 minutes while stirring. At some point it’ll become thick and sticky; add a little water as necessary. You don’t want to drown it, but you do want it to stay moist. It’ll probably take only a few tablespoons of added water in total, but add them one at a time and stir in before judging whether more is needed. By the end of the 30 minutes, it should be more solid, to the point it can stand up by itself.
6) Add the almonds, stir to combine, and leave to cool. Put it in jars until you need it (or perhaps give it as gifts).
Alternative method: if you don’t want to be standing at a stove stirring for about an hour in total, you can use a slow cooker / crock pot instead. Put the same ingredients in the same order, but don’t stir them, just leave them in layers (this is because of the pattern of heat distribution; it’ll be hotter at the bottom, so the things that need to be more cooked should be there, and the design means they won’t burn) for about two hours, then stir well to mix thoroughly, and leave it for another hour or two, before turning it off to let it cool. Put it in jars until you need it (or perhaps give it as gifts).
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Top 8 Fruits That Prevent & Kill Cancer ← figs and apricots appear here
- Apricots vs Peaches – Which is Healthier? ← have a guess
- Almonds vs Walnuts – Which is Healthier? ← almonds won, but walnuts were close and would also work in this recipe
- Pistachios vs Almonds – Which is Healthier? ← almonds won, but pistachios were close and would also work in this recipe
- Our Top 5 Spices: How Much Is Enough For Benefits? ← we scored 4/5 today!
Take care!
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Broccoli vs Asparagus – Which is Healthier?
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Our Verdict
When comparing broccoli to asparagus, we picked the broccoli.
Why?
Both are great! But broccoli does distinguish itself:
In terms of macros, broccoli has slightly more protein, carbs, and fiber. The two vegetables have the same glycemic index. We’ll call this a slight win for broccoli based mainly on the higher fiber, but it’s not by a huge amount.
When it comes to vitamins, broccoli has more of vitamins B5, B6, B9, C, K, and choline, whereas asparagus has more of vitamins A, B1, B2, B3, and E. This would already be a 6:5 marginal win for broccoli, but it’s worth bearing in mind that broccoli’s margins are greater, especially with broccoli having around 15x the amount of vitamin C. So, a clear win for broccoli, respectable as asparagus may be.
In the category of minerals, broccoli has more calcium, magnesium, manganese, phosphorus, potassium, and selenium, while asparagus boasts more copper, iron, and zinc. A 6:3 win for broccoli here.
Both vegetables also contain generous amounts of antioxidant polyphenols and other beneficial phytochemicals, often a little different from each other, so that’s a case for enjoying both.
Still, if you’re going to pick just one, we recommend the broccoli!
Want to learn more?
You might like to read:
Take care!
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