RE: getting spammed by the team emails. You may have tried this already but the teams that you want to reduce your activity with you can go to "manage teams" and remove the click from receiving topic notifications but then ask them to only send you a weekly update. That way you can see what's been going on at a glance and pop in if necessary.
Doing that wouldn't work on our team though since the birthday announcements would be late a week later! 2754 days ago