Your Brain on Art – by Susan Magsamen & Ivy Ross

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The notion of art therapy is popularly considered a little wishy-washy. As it turns out, however, there are thousands of studies showing its effectiveness.

Nor is this just a matter of self-expression. As authors Magsamen and Ross explore, different kinds of engagement with art can convey different benefits.

That’s one of the greatest strengths of this book: “this form of engagement with art will give these benefits, according to these studies”

With benefits ranging from reducing stress and anxiety, to overcoming psychological trauma or physical pain, there’s a lot to be said for art!

And because the book covers many kinds of art, if you can’t imagine yourself taking paintbrush to canvas, that’s fine too. We learn of the very specific cognitive benefits of coloring in mandalas (yes, really), of sculpting something terrible in clay, or even just of repainting the kitchen, and more. Each thing has its set of benefits.

The book’s main goal is to encourage the reader to cultivate what the authors call an aesthetic mindset, which involves four key attributes:

  • a high level of curiosity
  • a love of playful, open-ended exploration
  • a keen sensory awareness
  • a drive to engage in creative activities

And, that latter? It’s as a maker and/or a beholder. We learn about what we can gain just by engaging with art that someone else made, too.

Bottom line: come for the evidence-based cognitive benefits; stay for the childlike wonder of the universe. If you already love art, or have thought it’s just “not for you”, then this book is for you.

Click here to check out Your Brain On Art, and open up whole new worlds of experience!

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Recommended

  • Strong Curves – by Bret Contreras & Kellie Davis
  • White Noise vs Pink Noise
    The battle between white noise and pink noise rages on, as sleep-deprived individuals seek the perfect sound to lull them into dreamland.

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  • With Medical Debt Burdening Millions, a Financial Regulator Steps In to Help

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    When President Barack Obama signed legislation in 2010 to create the Consumer Financial Protection Bureau, he said the new agency had one priority: “looking out for people, not big banks, not lenders, not investment houses.”

    Since then, the CFPB has done its share of policing mortgage brokers, student loan companies, and banks. But as the U.S. health care system turns tens of millions of Americans into debtors, this financial watchdog is increasingly working to protect beleaguered patients, adding hospitals, nursing homes, and patient financing companies to the list of institutions that regulators are probing.

    In the past two years, the CFPB has penalized medical debt collectors, issued stern warnings to health care providers and lenders that target patients, and published reams of reports on how the health care system is undermining the financial security of Americans.

    In its most ambitious move to date, the agency is developing rules to bar medical debt from consumer credit reports, a sweeping change that could make it easier for Americans burdened by medical debt to rent a home, buy a car, even get a job. Those rules are expected to be unveiled later this year.

    “Everywhere we travel, we hear about individuals who are just trying to get by when it comes to medical bills,” said Rohit Chopra, the director of the CFPB whom President Joe Biden tapped to head the watchdog agency in 2021.

    “American families should not have their financial lives ruined by medical bills,” Chopra continued.

    The CFPB’s turn toward medical debt has stirred opposition from collection industry officials, who say the agency’s efforts are misguided. “There’s some concern with a financial regulator coming in and saying, ‘Oh, we’re going to sweep this problem under the rug so that people can’t see that there’s this medical debt out there,’” said Jack Brown III, a longtime collector and member of the industry trade group ACA International.

    Brown and others question whether the agency has gone too far on medical billing. ACA International has suggested collectors could go to court to fight any rules barring medical debt from credit reports.

    At the same time, the U.S. Supreme Court is considering a broader legal challenge to the agency’s funding that some conservative critics and financial industry officials hope will lead to the dissolution of the agency.

    But CFPB’s defenders say its move to address medical debt simply reflects the scale of a crisis that now touches some 100 million Americans and that a divided Congress seems unlikely to address soon.

    “The fact that the CFPB is involved in what seems like a health care issue is because our system is so dysfunctional that when people get sick and they can’t afford all their medical bills, even with insurance, it ends up affecting every aspect of their financial lives,” said Chi Chi Wu, a senior attorney at the National Consumer Law Center.

    CFPB researchers documented that unpaid medical bills were historically the most common form of debt on consumers’ credit reports, representing more than half of all debts on these reports. But the agency found that medical debt is typically a poor predictor of whether someone is likely to pay off other bills and loans.

    Medical debts on credit reports are also frequently riddled with errors, according to CFPB analyses of consumer complaints, which the agency found most often cite issues with bills that are the wrong amount, have already been paid, or should be billed to someone else.

    “There really is such high levels of inaccuracy,” Chopra said in an interview with KFF Health News. “We do not want to see the credit reporting system being weaponized to get people to pay bills they may not even owe.”

    The aggressive posture reflects Chopra, who cut his teeth helping to stand up the CFPB almost 15 years ago and made a name for himself going after the student loan industry.

    Targeting for-profit colleges and lenders, Chopra said he was troubled by an increasingly corporate higher-education system that was turning millions of students into debtors. Now, he said, he sees the health care system doing the same thing, shuttling patients into loans and credit cards and reporting them to credit bureaus. “If we were to rewind decades ago,” Chopra said, “we saw a lot less reliance on tools that banks used to get people to pay.”

    The push to remove medical bills from consumer credit reports culminates two years of intensive work by the CFPB on the medical debt issue.

    The agency warned nursing homes against forcing residents’ friends and family to assume responsibility for residents’ debts. An investigation by KFF Health News and NPR documented widespread use of lawsuits by nursing homes in communities to pursue friends and relatives of nursing home residents.

    The CFPB also has highlighted problems with how hospitals provide financial assistance to low-income patients. Regulators last year flagged the dangers of loans and credit cards that health care providers push on patients, often saddling them with more debt.

    And regulators have gone after medical debt collectors. In December, the CFPB shut down a Pennsylvania company for pursuing patients without ensuring the debts were accurate.

    A few months before that, the agency fined an Indiana company working with medical debt for violating collection laws. Regulators said the company had “risked harming consumers by pressuring or inducing them to pay debts they did not owe.”

    With their business in the crosshairs, debt collectors are warning that cracking down on credit reporting and other collection tools may prompt more hospitals and doctors to demand patients pay upfront for care.

    There are some indications this is happening already, as hospitals and clinics push patients to enroll in loans or credit cards to pay their medical bills.

    Scott Purcell, CEO of ACA International, said it would be wiser for the federal government to focus on making medical care more affordable. “Here we’re coming up with a solution that only takes money away from providers,” Purcell said. “If Congress was involved, there could be more robust solutions.”

    Chopra doesn’t dispute the need for bigger efforts to tackle health care costs.

    “Of course, there are broader things that we would probably want to fix about our health care system,” he said, “but this is having a direct financial impact on so many Americans.”

    The CFPB can’t do much about the price of a prescription or a hospital bill, Chopra continued. What the federal agency can do, he said, is protect patients if they can’t pay their bills.

    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.

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    Subscribe to KFF Health News’ free Morning Briefing.

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  • Parenting a perfectionist? Here’s how you can respond

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    Some children show signs of perfectionism from early on. Young children might become frustrated and rip up their drawing if it’s not quite right. Older children might avoid or refuse to do homework because they’re afraid to make a mistake.

    Perfectionism can lead to children feeling overwhelmed, angry and frustrated, or sad and withdrawn.

    And yet perfectionism isn’t considered all bad in our society. Being called a “perfectionist” can be a compliment – code for being a great worker or student, someone who strives to do their best and makes sure all jobs are done well.

    These seemingly polarised views reflect the complex nature of perfectionism.

    Annie Spratt/Unsplash

    What is perfectionism?

    Researchers often separate perfectionism into two parts:

    1. perfectionistic strivings: being determined to meet goals and achieve highly
    2. perfectionistic concerns: worry about being able to meet high standards, and self-criticism about performance.

    While perfectionistic strivings can be positive and lead to high achievement, perfectionistic concerns can lead to a higher chance of children developing eating disorders or anxiety and depression, and having lower academic achievement.

    Children doing maths homework
    Perfectionistic concerns can result in lower academic achievement. Jessica Lewis/Unsplash

    Children and adolescents may experience perfectionism in relation to school work, sport, performance in art or music, or in relation to their own body.

    Signs of perfectionistic concerns in children and adolescents may include:

    A range of genetic, biological and environmental factors influence perfectionism in children. And as a parent, our role is important. While research evidence suggests we can’t successfully increase positive perfectionistic strivings in our children, harsh or controlling parenting can increase negative perfectionistic concerns in children.

    Parents who are perfectionistic themselves can also model this to their children.

    So, how can we walk the line between supporting our child’s interests and helping them to achieve their potential, without pressuring them and increasing the risk of negative outcomes?

    Give them space to grow

    A great metaphor is the gardener versus the carpenter described by psychology professor Alison Gopnik.

    Instead of trying to build and shape our children by controlling them and their environment (like a carpenter), parents can embrace the spirit of the gardener – providing lots of space for children to grow in their own direction, and nourishing them with love, respect and trust.

    Girl runs up a hill in winter
    Parents don’t need to control their child and their environment. Noah Silliman/Unsplash

    We can’t control who they become, so it’s better to sit back, enjoy the ride, and look forward to watching the person they grow into.

    However, there is still plenty we can do as parents if our child is showing signs of perfectionism. We can role model to our children how to set realistic goals and be flexible when things change or go wrong, help our children manage stress and negative emotions, and create healthy balance in our family daily routine.

    Set realistic goals

    People with perfectionistic tendencies will often set unattainable goals. We can support the development of flexibility and realistic goal setting by asking curious questions, for example, “what would you need to do to get one small step closer to this goal?” Identifying upper and lower limits for goals is also helpful.

    If your child is fixed on a high score at school, for example, set that as the “upper limit” and then support them to identify a “lower limit” they would find acceptable, even if they are less happy with the outcome.

    This strategy may take time and practice to widen the gap between the two, but is useful to create flexibility over time.

    If a goal is performance-based and the outcome cannot be guaranteed (for example, a sporting competition), encourage your child to set a personal goal they have more control over.

    Child rides bike up ramp
    Parents can help children set goals they can achieve. liz99/Unsplash

    We can also have conversations about perfectionism from early on, and explain that everyone makes mistakes. In fact, it’s great to model this to our children – talking about our own mistakes and feelings, to show them that we ourselves are not perfect.

    Talk aloud practices can help children to see that we “walk the walk”. For example, if you burn dinner you could reflect:

    I’m disappointed because I put time and effort into that and it didn’t turn out as I expected. But we all make mistakes. I don’t get things right every time.

    Manage stress and negative emotions

    Some children and adolescents have a natural tendency towards perfectionism. Rather than trying to control their behaviour, we can provide gentle, loving support.

    When our child or adolescent becomes frustrated, angry, sad or overwhelmed, we support them best by helping them to name, express and validate all of their emotions.

    Parents may fear that acknowledging their child’s negative emotions will make the emotions worse, but the opposite is true.

    Creating healthy balance

    The building blocks of healthy child development are strong loving family relationships, good nutrition, creative play and plenty of physical activity, sleep and rest.

    Perfectionism is associated with rigidity, and thinking that there is only one correct way to succeed. We can instead encourage flexibility and creativity in children.

    Children’s brains grow through play. There is strong research evidence showing that creative, child-led play is associated with higher emotion regulation skills, and a range of cognitive skills, including problem-solving, memory, planning, flexibility and decision-making.

    Girl runs while playing a game
    Play helps children’s brains grow. Mi Pham/Unsplash

    Play isn’t just for young children either – there’s evidence that explorative, creative play of any kind also benefits adolescents and adults.

    There is also evidence that getting active outdoors in nature can promote children’s coping skills, emotion regulation and cognitive development.

    Elizabeth Westrupp, Associate Professor in Psychology, Deakin University; Gabriella King, Associate Research Fellow, Deakin University, and Jade Sheen, Associate Professor, School of Psychology, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Taurine’s Benefits For Heart Health And More

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    Taurine: Research Review

    First, what is taurine, beyond being an ingredient in many energy drinks?

    It’s an amino acid that many animals, including humans, can synthesize in our bodies. Some other animals—including obligate carnivores such as cats (but not dogs, who are omnivorous by nature) cannot synthesize taurine and must get it from food.

    So, as humans are very versatile omnivorous frugivores by nature, we have choices:

    • Synthesize it—no need for any conscious action; it’ll just happen
    • Eat it—by eating meat, which contains taurine
    • Supplement it—by taking supplements, including energy drinks, which generally (but not always) use a bioidentical lab-made taurine. Basically, lab-made taurine is chemically identical to the kind found in meat, it’s just cheaper and doesn’t involve animals as a middleman.

    What does it do?

    Taurine does a bunch of essential things, including:

    • Maintaining hydration/electrolyte balance in cells
    • Regulating calcium/magnesium balance in cells
    • Forming bile salts, which are needed for digestion
    • Supporting the integrity of the central nervous system
    • Regulating the immune system and antioxidative processes

    Thus, a shortage of taurine can lead to such issues as kidney problems, eye tissue damage (since the eyes are a particularly delicate part of the CNS), and cardiomyopathy.

    If you want to read more, here’s an academic literature review:

    Taurine: A “very essential” amino acid

    On the topic of eye health, a 2014 study found that taurine is the most plentiful amino acid in the eye, and helps protect against retinal degeneration, in which they say:

    ❝We here review the evidence for a role of taurine in retinal ganglion cell survival and studies suggesting that this compound may be involved in the pathophysiology of glaucoma or diabetic retinopathy. Along with other antioxidant molecules, taurine should therefore be seriously reconsidered as a potential treatment for such retinal diseases❞

    Read more: Taurine: the comeback of a neutraceutical in the prevention of retinal degenerations

    Taurine for muscles… In more than sports!

    We’d be remiss not to mention that taurine is enjoyed by athletes to enhance athletic performance; indeed, it’s one of its main selling-points:

    See: Taurine in sports and exercise

    But! It’s also useful for simply maintaining skeleto-muscular health in general, and especially in the context of age-related decline and chronic disease:

    Taurine: the appeal of a safe amino acid for skeletal muscle disorders

    On the topic of safety… How safe is it?

    There’s an interesting answer to that question. Within safe dose ranges (we’ll get to that), taurine is not only relatively safe, but also, studies that looked to explore its risks found new benefits in the process. Specifically of interest to us were that it appears to promote better long-term memory, especially as we get older (as taurine levels in the brain decline with age):

    Taurine, Caffeine, and Energy Drinks: Reviewing the Risks to the Adolescent Brain

    ^Notwithstanding the title, we assure you, the research got there; they said:

    ❝Interestingly, the levels of taurine in the brain decreased significantly with age, which led to numerous studies investigating the potential neuroprotective effects of supplemental taurine in several different experimental models❞

    What experimental models were those? These ones:

    …which were all animal studies, however.

    The same systematic review also noted that not only was more research needed on humans, but also, existing studies have had a strong bias to male physiology (in both human and assorted other animal studies), so more diverse study is needed too.

    What are the safe dose ranges?

    Before we get to toxicity, let’s look at some therapeutic doses. In particular, some studies that found that 500mg 3x daily, i.e. 1.5g total daily, had benefits for heart health:

    Bottom line on safety: 3g/day has been found to be safe:

    Click here to see the findings of the risk assessment published in the Journal of Regulatory Toxicology and Pharmacology

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Related Posts

  • Strong Curves – by Bret Contreras & Kellie Davis
  • The Science and Technology of Growing Young – by Sergey Young

    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.

    There are a lot of very optimistic works out there that promise the scientific breakthroughs that will occur very soon. Even amongst the hyperoptimistic transhumanism community, there is the joke of “where’s my flying car?” Sometimes prefaced with “Hey Ray, quick question…” as a nod to (or sometimes, direct address to) Ray Kurzweil, the Google computer scientist and futurist.

    So, how does this one measure up?

    Our author, Sergey Young, is not a scientist, but an investor with fingers in many pies. Specifically, pies relating to preventative medicine and longevity. Does that make him an unreliable narrator? Not necessarily, but it means we need to at least bear that context in mind.

    But, also, he’s investing in those fields because he believes in them, and wants to benefit from them himself. In essense, he’s putting his money where his mouth is. But, enough about the author. What of the book?

    It’s a whirlwind tour of the main areas of reseach and development, in the recent past, the present, and the near future. He talks about problems, and compelling solutions to problems.

    If the book has a weak point, it’s that it doesn’t really talk about the problems to those solutions—that is, what can still go wrong. He’s excited about what we can do, and it’s somebody else’s job to worry about pitfalls along the way.

    As to the “and what you can do now?” We’ll summarize:

    • Mediterranean diet, mostly plant-based
    • Get moderate exercise daily
    • Get good sleep
    • Don’t drink or smoke
    • Get your personal health genomics data
    • Get regular medical check-ups
    • Look after your mental health too

    Bottom line: this is a great primer on the various avenues of current anti-aging research and development, with discussion ranging from the the technological to the sociological. It has some health tips too, but the real meat of the work is the insight into the workings of the longevity industry.

    Click here to check out The Science and Technology of Growing Young and learn what’s available to you already!

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  • It’s A Wrap

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    We hope all our readers have had a great and healthy week! Here are some selections from health news from around the world:

    A lack of transparency

    Thousands of chemicals blanket-approved for food contact in packaging, under the FDA’s “Generally Recognized As Safe” umbrella, have been found in humans.

    This highlights a gap in the safeguarding system, because the GRAS classification is given when there’s no known significant association with disease—but in this case, a problem can occur when the build-up in the blood and brain cause problems much later.

    Read in full: Thousands of toxins from food packaging found in humans – research

    Learn more: We Are Such Stuff As Bottles Are Made Of (It’s Not Fantastic To Be Plastic)

    Cafestol for weight loss?

    Most coffee intervention studies use instant coffee. Which is understandable; they are scientists on a budget, not coffee shop baristas. But, instant coffee is low in some of coffee’s important compounds, such as cafestol—which as it turns out, can lower not only overall body fat, but also (importantly!) visceral fat.

    Read in full: 12-week coffee compound study shows promising results for weight and fat reduction in at-risk individuals

    Learn more: The Bitter Truth About Coffee (or is it?)

    Doing something is better than doing nothing

    While a lot of the bad news both locally and around the world can be infuriating and/or depressing, turning a blind eye may not be the best approach for dealing with it. This study was in teens, but it’s likely that the benefits are similar for other ages too:

    Read in full: Racial justice activism, advocacy found to reduce depression, anxiety in some teens

    Learn more: Make Social Media Work For Your Mental Health

    A ray of hope!

    Sometimes, the topic of sun and sunscreens can seem like “damned if you do; damned if you don’t”, with regard to the harmful effects of the sun, and in some cases, potentially harmful effects of some sunscreen chemicals. We’ve argued ultimately in favor of sunscreens in this tug-of-war, but it’s nice to see improvements being made, in this case, with lignin-based sunscreen (a plant-based by-product of the pulp industry).

    Read in full: Researchers create high-performing, eco-friendly sunscreen

    Learn more: Who Screens The Sunscreens?

    All about the pores

    Researchers have identified a protein, and from that, a stack of protein fragments, that are involved in the formation of large pores. This is important, as it’s pointing to a means of relief for a lot of inflammatory diseases.

    Read in full: Scientists unravel the process of pore formation in cells

    Learn more: Why Do We Have Pores, And Could We Not?

    Getting to the bottom of Crohn’s

    If you have Crohn’s, or perhaps someone close to you has it, then you’ll be familiar with the common medical refrain of “we don’t know”. While this honesty is laudable, it’s not reassuring. So, it’s good that researchers are making progress in understanding why many people with Crohn’s may respond differently not only to lifestyle interventions, but also to various relevant drugs—allowing doctors to prescribe the right treatment for the right person.

    Read in full: Patient-derived gut organoids reveal new insights into Crohn’s disease subtypes

    Learn more: Diet Tips for Crohn’s Disease

    Another carotenoid that holds back Alzheimer’s

    Phytoene is a carotenoid that is found in many red, orange, or yellow foods, including tomatoes, carrots, apricots, red peppers, oranges, mandarins and passion fruit, among others. Researchers have found that it slows the onset of symptoms associated with the formation of amyloid plaques, by 30–40%, and increases longevity by 10–19%:

    Read in full: Carotenoid phytoene shows potential in slowing Alzheimer’s plaque formation and increasing lifespan

    Learn more: Brain Food? The Eyes Have It! ← this is about a different carotenoid, lutein, found mostly in dark green leafy vegetables, but it’s best to enjoy both 😎

    Take care!

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  • The Stress Prescription (Against Aging!)

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    The Stress Prescription (Against Aging!)

    This is Dr. Elissa Epel, whose work has for the past 20 years specialized in the effect of stress on aging. She’s led groundbreaking research on cortisol, telomeres, and telomerase, all in the context of aging, especially in women, as well as the relationship between stress and weight gain. She was elected member of the National Academy of Medicine for her work on stress pathways, and has been recognized as a key “Influencer in Aging” by the Alliance for Aging Research.

    Indeed, she’s also been named in the top 0.1% of researchers globally, in terms of publication impact.

    What’s that about stress and aging?

    In her words,

    ❝Women with the highest levels of perceived stress have telomeres shorter on average by the equivalent of at least one decade of additional aging compared to low stress women❞

    Source: Accelerated telomere shortening in response to life stress

    We say “in her words”, as she is the top-listed author on this paper—an honour reserved for the lead researcher of any given study/paper.

    However, we’d be remiss not to note that the second-listed author is Nobel Prize Laureate Dr. Elizabeth Blackburn. What a team! Maybe we’ll do a spotlight feature on Dr. Blackburn’s work one of these days, but for now, back to Dr. Epel…

    What does she want us to do about it?

    She has the following advice for us:

    Let go of what we can’t control

    This one is simple enough, and can be as simple as learning how to set anxiety aside, and taking up the practice of radical acceptance of what we cannot control.

    Be challenged, not afraid

    This is about eustress, and being the lion, not the gazelle. Dr. Epel uses the example of how when lions are hunting gazelles, both are stressed, but both are feeling the physiological effects of that stress in terms of the augmentation to their immediate abilities, but only one of them is suffering by it.

    We’ll let her explain how to leverage this:

    TED ideas | Here’s how you can handle stress like a lion, not a gazelle | Dr. Elissa Epel

    Build resilience through controlled discomfort

    Don’t worry, you don’t have to get chased by lions. A cold shower will do it! This is about making use of hormesis, the body’s ability to build resilience to stressors by small doses of controlled cortisol release—as for example when one undergoes thermal shock, which sounds drastic, but for most people, a cold shower (or even an ice bath) is safe enough.

    You can read more about this here:

    A Cold Shower A Day Keeps The Doctor Away

    Connect with nature

    You don’t have to hug a tree, but you do have get to a natural (or at least, natural-seeming) environment once in a while. Simply put, we did not evolve to be in the urban or even suburban settings where most of us spend most of our time. Getting to be around greenery with at least some kind of regularity is hugely beneficial. It doesn’t have to be a national park; a nice garden or local park can suffice, and potted plants at home are better than nothing. Even spending time in virtual reality “nature” is an option:

    Effect of Virtual Reality on Stress Reduction and Change of Physiological Parameters Including Heart Rate Variability in People With High Stress: An Open Randomized Crossover Trial

    (you can see an example there, of the kind of scenery this study used)

    Breathe deeply, and rest deeply

    Mindful breathing, and good quality sleep, are very strongly evidence-based approaches to reduce stress, for example:

    Practice gratitude to build optimism

    Optimism has a huge positive impact on health outcomes, even when other factors (including socioeconomic factors, pre-existing conditions, and general reasons for one person to be more optimistic than another) are controlled for.

    Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study

    There are various ways to increase optimism, and practising gratitude is one of them—but that doesn’t necessarily mean abandoning realism, either:

    How To Practise (Non-Toxic) Positivity

    There are other ways too, though, and Dr. Epel discusses some with her friend and colleague, Dr. Elizabeth Blackburn, here:

    TED ideas | Could your thoughts make you age faster? And can we reverse that? | Dr. Elizabeth Blackburn & Dr. Elissa Epel

    Want to learn more from Dr. Epel?

    We reviewed one of her books, The Telomere Effect, previously. It’s about what we can do to lengthen our telomeres (a key factor in health aging; effectively, being biologically younger). You also might enjoy her newer book, The Stress Prescription, as well as her blog.

    Enjoy!

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    Learn to Age Gracefully

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