
10 Tips for Better Sleep: Starting In The Morning
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Dr. Siobhan Deshauer advises:
Checklist
You’ll probably have heard similar advice before (including from us), but it’s always good to do a quick rundown and check which ones you are actually doing, as opposed to merely know you should be doing:
- Wake up at the same time every day, including weekends, to maintain a consistent sleep schedule and avoid “social jet lag.”
- Expose yourself to bright light in the morning, either sunlight or light therapy, to regulate your circadian rhythm and melatonin production.
- Avoid caffeine late in the day to maintain natural sleep pressure, experimenting with a cutoff time based on your sensitivity (e.g. 6–10 hours before bedtime)*.
- Limit naps to under 30 minutes and take them early in the afternoon to avoid disrupting sleep pressure.
- Exercise regularly but avoid strenuous activity 2 hours before bed. Optimal exercise time is 4–6 hours before bedtime.
- Avoid alcohol, as it disrupts sleep quality and may worsen conditions like sleep apnea. If drinking, have your last drink early in the evening—but honestly, it’s better to not drink at all.
- Establish a wind-down routine 1–2 hours before bed, including dimming lights and engaging in relaxing activities to signal your body to prepare for sleep.
- Keep your bedroom cool (below 68°F/20°C) and ensure your hands and feet stay warm to aid in natural body temperature regulation.
- Limit device use before bed. If unavoidable, reduce blue light exposure and avoid mentally stimulating content. Set boundaries, such as placing your phone out of reach.
- Ensure complete darkness in your sleeping environment using blackout curtains, covering light-emitting devices, or wearing a sleep mask.
*we imagine she picked 6–10 hours because, depending on whether you have the fast or slow caffeine metabolizer gene, the biological halflife of caffeine in your body will be around 4 or 8 hours (that’s not a range, that’s two distinct and non-overlapping options). However, if we use 4 or 8 hours depending on which gene version we have, then that will mean that 4 or 8 hours later, respectively, we’ll have half the caffeine in us that we did 4 or 8 hours ago (that’s what a halflife means). So for example if you had a double espresso that number of hours before bedtime, then congratulations, you have the caffeine of a single espresso in your body by bedtime. Which, for most people**, is not an ideal nightcap. Hence, adding on a few more hours. Again, earlier is better though, so consider limiting caffeine to the morning only.
**we say “most people”, because if you have ADHD or a similar condition, your brain’s relationship with caffeine is a bit different, and—paradoxically—stimulants can help you to relax. Do speak with your doctor though, as individual cases vary widely, and it also may make a difference depending on what relevant meds (if any) you’re on, too.
For more on all of those things, enjoy:
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Want to learn more?
You might also like to read:
- How Regularity Of Sleep Can Be Even More Important Than Duration ← here’s why you should still get up at the same regular (and ideally, early) hour, even if you didn’t sleep well
- Early Bird Or Night Owl? Genes vs Environment ← and here’s why that regular hour should ideally be early, even if it’s not your genetic predisposition to be a “morning lark”; see also the study linked there that mentions “Gene distinguishes early birds from night owls and helps predict time of death”
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How we treat catchment water to make it safe to drink
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Most of us are fortunate that, when we turn on the tap, clean, safe and high-quality water comes out.
But a senate inquiry into the presence of PFAS or “forever chemicals” is putting the safety of our drinking water back in the spotlight.
Lidia Thorpe, the independent senator leading the inquiry, says Elders in the Aboriginal community of Wreck Bay in New South Wales are “buying bottled water out of their aged care packages” due to concerns about the health impacts of PFAS in their drinking water.
So, how is water deemed safe to drink in Australia? And why does water quality differ in some areas?
Here’s what happens between a water catchment and your tap.
Andriana Syvanych/Shutterstock Human intervention in the water cycle
There is no “new” water on Earth. The water we drink can be up to 4.5 billion years old and is continuously recycled through the hydrological cycle. This transfers water from the ground to the atmosphere through evaporation and back again (for example, through rain).
Humans interfere with this natural cycle by trapping and redirecting water from various sources to use. A lot happens before it reaches your home.
The quality of the water when you turn on the tap depends on a range of factors, including the local geology, what kind of activities happen in catchment areas, and the different treatments used to process it.
Maroondah dam in Healesville, Victoria. doublelee/Shutterstock How do we decide what’s safe?
The Australian Drinking Water Guidelines define what is considered safe, good-quality drinking water.
The guidelines set acceptable water quality values for more than 250 physical, chemical and bacterial contaminants. They take into account any potential health impact of drinking the contaminant over a lifetime as well as aesthetics – the taste and colour of the water.
The guidelines are not mandatory but provide the basis for determining if the quality of water to be supplied to consumers in all parts of Australia is safe to drink. The guidelines undergo rolling revision to ensure they represent the latest scientific evidence.
From water catchment to tap
Australians’ drinking water mainly comes from natural catchments. Sources include surface water, groundwater and seawater (via desalination).
Public access to these areas is typically limited to preserve optimal water quality.
Filtration and purification of water occurs naturally in catchments as it passes through soil, sediments, rocks and vegetation.
But catchment water is subject to further treatment via standard processes that typically focus on:
- removing particulates (for example, soil and sediment)
- filtration (to remove particles and their contaminants)
- disinfection (for example, using chlorine and chloramine to kill bacteria and viruses)
- adding fluoride to prevent tooth decay
- adjusting pH to balance the chemistry of the water and to aid filtration.
This water is delivered to our taps via a reticulated system – a network of underground reservoirs, pipes, pumps and fittings.
In areas where there is no reticulated system, drinking water can also be sourced from rainwater tanks. This means the quality of drinking water can vary.
Sources of contamination can come from roof catchments feeding rainwater tanks as well from the tap due to lead in plumbing fittings and materials.
So, does all water meet these standards?
Some rural and remote areas, especially First Nations communities, rely on poor-quality surface water and groundwater for their drinking water.
Rural and regional water can exceed recommended guidelines for salt, microbial contaminants and trace elements, such as lead, manganese and arsenic.
The federal government and other agencies are trying to address this.
There are many impacts of poor regional water quality. These include its implication in elevated rates of tooth decay in First Nations people. This occurs when access to chilled, sugary drinks is cheaper and easier than access to good quality water.
What about PFAS?
There is also renewed concern about the presence of PFAS or “forever” chemicals in drinking water.
Recent research examining the toxicity of PFAS chemicals along with their presence in some drinking water catchments in Australia and overseas has prompted a recent assessment of water source contamination.
A review by the National Health and Medical Research Council (NHMRC) proposed lowering the limits for four PFAS chemicals in drinking water: PFOA, PFOS, PFHxS and PFBS.
The review used publicly available data and found most drinking water supplies are currently below the proposed new guideline values for PFAS.
However, “hotspots” of PFAS remain where drinking water catchments or other sources (for example, groundwater) have been impacted by activities where PFAS has been used in industrial applications. And some communities have voiced concerns about an association between elevated PFAS levels in their communities and cancer clusters.
While some PFAS has been identified as carcinogenic, it’s not certain that PFAS causes cancer. The link is still being debated.
Importantly, assessment of exposure levels from all sources in the population shows PFAS levels are falling meaning any exposure risk has also reduced over time.
How about removing PFAS from water?
Most sources of drinking water are not associated with industrial contaminants like PFAS. So water sources are generally not subject to expensive treatment processes, like reverse osmosis, that can remove most waterborne pollutants, including PFAS. These treatments are energy-intensive and expensive and based on recent water quality assessments by the NHMRC will not be needed.
While contaminants are everywhere, it is the dose that makes the poison. Ultra-low concentrations of chemicals including PFAS, while not desirable, may not be harmful and total removal is not warranted.
Mark Patrick Taylor, Chief Environmental Scientist, EPA Victoria; Honorary Professor, School of Natural Sciences, Macquarie University; Antti Mikkonen, Principal Health Risk Advisor – Chemicals, EPA Victoria, and PhD graduate, School of Pharmacy and Medical Sciences, University of South Australia, and Minna Saaristo, Research Affiliate in the School of Biological Sciences, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How to Stay Sane – by Philippa Perry
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First, what this book is not: a guide of “how to stay sane” in the popular use of the word “sane”, meaning free from serious mental illness of all and any kinds in general, and especially free from psychotic delusions. Alas, this book will not help with those.
What, then, is it? A guide of “how to stay sane” in the more casual sense of resiliently and adaptively managing stress, anxiety, and suchlike. The “light end” of mental health struggles, that nonetheless may not always feel light when dealing with them.
The author, a psychotherapist, draws from her professional experience and training to lay out psychological tools for our use, as well as giving the reader a broader understanding of the most common ills that may ail us.
The writing style is relaxed and personable; it’s not at all like reading a textbook.
The psychotherapeutic style is not tied to one model, and rather hops from one to another, per what is most likely to help for a given thing. This is, in this reviewer’s opinion at least, far better than the (all-too common) attempt made by a lot of writers to try to present their personal favorite model as the cure for all ills, instead of embracing the whole toolbox as this one does.
Bottom line: if your mental health is anywhere between “mostly good” and “a little frayed around the edges but hanging on by at least a few threads”, then this book likely can help you gain/maintain the surer foundation you’re surely seeking.
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Paramedics are less likely to identify a stroke in women than men. Closing this gap could save lives – and money
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A stroke happens when the blood supply to part of the brain is cut off, either because of a blockage (called an ischaemic stroke) or bleeding (a haemorrhagic stroke). Around 83% of strokes are ischaemic.
The main emergency treatment for ischaemic strokes is a “clot-busting” process called intravenous thrombolysis. But this only works if administered quickly – ideally within an hour of arriving to hospital, and no later than 4.5 hours after symptoms begin. The faster treatment is given, the better the person’s chance of survival and recovery.
However, not everyone gets an equal chance of receiving this treatment quickly. Notably, research has shown ambulance staff are significantly less likely to correctly identify a stroke in women compared to men.
In a recent study, we modelled the potential health gains and cost savings of closing this gap. And they’re substantial.
SolStock/Getty Images The sex gap in stroke diagnosis
In Australia, about three-quarters of people who experience stroke arrive at hospital by ambulance. If paramedics suspect a stroke, they can take patients directly to a hospital which specialises in stroke care, and alert the hospital team so scans and treatment can start immediately.
Research has shown women aged under 70 are 11% less likely than men to have their stroke recognised by paramedics before they arrive at the hospital.
While younger men and women experience stroke at a similar rate, the symptoms they present with may be different, with “typical” symptoms more common in men and “atypical” symptoms more common in women.
Research has shown women and men are equally likely to present with movement and speech problems when having a stroke. However, women are more likely to show vague symptoms, such as general weakness, changes in alertness, or confusion.
These “atypical” symptoms can be overlooked, leaving women more vulnerable to misdiagnosis, delayed treatment, and preventable harm.
What we did
In our study, published recently in the Medical Journal of Australia (MJA), we used ambulance and hospital data from a 2022 MJA study in New South Wales. This is the study we mentioned above that showed paramedics correctly identified stroke more often in men than women under 70.
From this dataset, we identified more than 5,500 women under 70 who had an ischaemic stroke between 2005 and 2018. Using this group, we built a model to compare two scenarios:
- the status quo, where women’s strokes are identified at the current rate of accuracy; and
- an improved scenario, where women’s strokes are identified at the same rate as men’s.
We then projected patients’ health over time, including their level of impairment, risk of another stroke, and immediate and long-term survival.
Closing the diagnosis gap would save lives and money
When women’s stroke diagnosis rate was improved to match men’s, each woman gained an average of 0.14 extra years of life (roughly 51 days) and 0.08 extra quality-adjusted life years (QALYs), meaning an additional 29 days in full health.
Scenario two also meant A$2,984 in health-care costs would be saved per woman.
Scaled to the national level based on the number of women under 70 hospitalised with ischaemic stroke each year, closing this gap would mean 252 extra years of life, 144 extra QALYs, and $5.4 million in cost savings annually.
Some limitations
We didn’t have sex-specific data for every aspect of the model, which is in itself a telling sign of the lack of recognition of sex as an important factor in understanding disease. Because of this, we used combined data from both men and women in some parts of our model, which may have affected the results.
Further, the NSW data we used for rates of treatment with intravenous thrombolysis were higher than the national average, so our national figures may be slightly over-estimated.
Beyond stroke – why all this matters
The disparity we found is one example of a broader, systemic issue in women’s health: sex-based differences in diagnosis and treatment that favour men.
Too often, women’s symptoms are misinterpreted or dismissed because they don’t match a “typical” pattern. This can lead to delays, missed opportunities for early treatment, and worse outcomes for women.
In stroke, faster and more accurate diagnosis means people are less likely to die or require long-term care, and more likely to recover better and get back to their daily lives sooner.
So what can we do to close the diagnosis gap?
Investing in better training for paramedics and other emergency responders, so they can recognise a wider range of stroke presentations, could pay off many times over. Public awareness campaigns that highlight atypical stroke symptoms could also help.
Technologies such as mobile stroke units and telemedicine support may be part of the solution, but they must be implemented with attention to sex-specific needs.
Lei Si, Associate Professor in Health Services Management, Western Sydney University; Laura Emily Downey, Senior Lecturer, Health Economics and Policy, George Institute for Global Health, and Thomas Gadsden, Research Fellow, Health Systems Science, George Institute for Global Health
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Ultrasound vs Arthritis!
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First things first: arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation).
Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.
Some forms, such as rheumatoid arthritis, are of the inflammatory kind. We wrote about that previously:
See: Avoiding/Managing Rheumatoid Arthritis
You may be wondering: how does one get non-inflammatory inflammation of the joints?
The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause.
We wrote about that previously, too: Avoiding/Managing Osteoarthritis
So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can; it’s just not the prime focus.
Today we’ll be looking at some new research that shows how the body can tackle this inflammation in a very different way:
Switching it up
The body has different kinds of immune response, some of it being good and necessary and some of it being misfiring. Similarly, when it comes specifically to macrophages, which are specialist white blood cells that “eat” things that need to be removed. There are two kinds, inflammatory and non-inflammatory. The former aggressively “eat” invaders. The latter are more like cellular janitors.
Specifically:
- M1 macrophages: promote inflammation to clear damaged tissue and fight infection, but prolonged activity can damage healthy tissue.
- M2-like macrophages: promote tissue repair, healing, and recovery.
What this most recent study found is that continuous low-intensity ultrasound encouraged macrophages to shift from the inflammatory M1 state towards the reparative M2-like state.
In particular, instead of using standard laboratory methods to trigger inflammation, they used fibronectin fragments, molecules released from damaged joint tissue, creating a model that more closely resembles what happens after a real joint injury.
The results, in few words, were:
- Reduced biological markers associated with inflammation (this is an improvement)
- Increased markers associated with tissue repair and M2-like macrophages (this is also an improvement)
- Altered coordinated patterns of gene activity linked to immune responses (this is a bit complex, but the short version is that this appears to be at least a large part of what causes the other two things to happen, since the genes in question pertain to these kinds of macrophage activity)
The main advantages, of course, are that this is drug-free, non-invasive, and designed to regulate the body’s own immune response rather than suppress it with medication.
You can read the paper in full, here: Continuous low-intensity ultrasound influences the transcriptomic profile in M1 macrophages by downregulating inflammation and promoting M2-like markers
Want to learn more?
For specifically the pain management aspect, you might like to consider:
- Before You Reach For That Tylenol…
- How To Stop Pain Spreading
- How To Dial Down Your Pain
- Managing Chronic Pain (Realistically!)
- Get The Right Help For Your Pain
- The 7 Approaches To Pain Management
- Science-Based Alternative Pain Relief (When Painkillers Aren’t Helping, These Things Might)
Take care!
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Coffee & Depression: The Caffeine Paradox
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It’s well-known that for most people, coffee has a mood-boosting effect. And not just because it’s an enjoyable experience (assuming one likes coffee, which is a fairly safe assumption when looking at coffee-drinkers), but for chemical reasons also—the caffeine interacts with our brain chemistry and even our cardiovascular system (which also has an impact on mood).
See for example:
- The Bitter Truth About Coffee (or is it?) ← for coffee-specific considerations (because one can have coffee without caffeine)
- Caffeine: Cognitive Enhancer Or Brain-Wrecker? ← for caffeine-specific considerations (because one can have caffeine without coffee)
It’s less well-known by the layperson, but well-established in science, that caffeine interferes with some antidepressant therapies, and thus ultimately results in more depression rather than less, in such cases.
So, how to resolve this?
All about adenosine
Here’s where the paradox deepens.
Caffeine, as you may know, is an adenosine blocker. Adenosine, being a hormone that makes you tired, will just stack up behind the caffeine and never deliver its “time to feel tired” message, until the caffeine is cleared first—then a “caffeine crash” can occur and the tiredness hits you all at once.
So for caffeine, blocking the adenosine is part of the mechanism that helps fight depression.
Ketamine and electroconvulsive therapies (ECT), however, rely on adenosine-signalling to work. In other words, caffeine can stop those antidepressant therapies from working, by blocking a critical part of the chemical messaging process involved in their antidepressant action.
So for ketamine and ECT, blocking adenosine stops the mechanism that helps fight depression.
See: Adenosine signalling drives antidepressant actions of ketamine and ECT
In other words, the paradox has multiple layers:
- Shared target, opposite actions: ketamine and ECT depend on activation of adenosine receptors to trigger their antidepressant effects. Caffeine, however, blocks those same receptors.
- Yet both can improve mood: long-term coffee consumption is associated with a lower risk of depression in population studies, suggesting a chronic benefit—despite caffeine’s receptor-blocking action that should, in theory, oppose the mechanism underlying rapid antidepressants.
As Dr. Julio Licinio wrote in “Brain Medicine”:
❝The convergence of the world’s most prevalent psychoactive drug with the mechanistic lynchpin of our most effective rapid antidepressants is unlikely to be accidental.
Understanding this intersection may illuminate both the widespread appeal of caffeine and the optimization of adenosine-targeted therapeutics.❞
You can read more about this here: Adenosine as the metabolic common path of rapid antidepressant action
Thus, the contradiction can be unravelled, if we look at it in terms of temporal context:
- Acute context: caffeine can interfere with treatments that rely on adenosine surges (like ketamine or ECT).
- Chronic context: the same caffeine intake seems to protect against depression over time.
“I’m not taking ketamine or having Electroconvulsive therapy, so… Should I drink coffee or not?”
Honestly, armed with the above knowledge of how things work in different contexts and timeframes, it may be reasonable to simply go with your heart on this one.
On which note: Make Your Coffee Heart-Healthier!
However, as with any health thing in general, it’s good to take note of what things make you feel one way or another, for example:
- More wakeful?
- Jittery?
- Alert?
- Distractible?
- Focused?
- Headachey?
- Insomniac?
- Energized?
- Run-down?
…and so forth. Note that many people have many different responses to caffeine, and a lot can depend on other factors.
Consider, for example: The Coffee-Cortisol Connection, And Two Ways To Tweak It For Health
Enjoy!
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A Very Cheap Way To Slow Biological Aging
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.
“Multivitamins and minerals are good for longevity” is an interesting one as a topic, because:
- On the one hand, that is already popularly assumed
- On the other hand, multivitamins and minerals are equally popularly much-derided as a waste of money
And indeed, they have their limitations, and yes, it’s still better to get everything from one’s diet.
Warning: do not, however, fall into the trap that many do, and think “I don’t need to take supplements because it’s better to get it from my diet” and then not, in fact, get a full coverage from your diet
So, for whatever reason you might choose to take a multivitamin and mineral, let’s take a look at…
Cause and effect
Researchers (Dr. Sidong Li et al.) found that taking a daily multivitamin for two years slowed biological aging by the equivalent of about four months.
So, that’s basically as if every time you went forwards 6 years, you went back 1 year.
Compared to what, you ask?
Good question, because if it’s “compared to not taking it”, and if it’s an observational study, then there can be all kinds of confounding factors, most of them rooted in the theme “people who do thing 1 for their health are more likely to also do things 2, 3, 4, and 5 for their health”.
The answer, happily, is: “compared to placebo”. It was a randomized controlled trial.
Next up, some may be wondering what “biological age” is. In fact, biological age is not one thing but quite a lot of things, each of which can age at different rates.
See for example: Age & Aging: What Can (And Can’t) We Do About It?
One of the best ways to try to boil it down to a composite figure, however, is to look at epigenetic clocks.
First let’s quickly cover the question of: what does “epigenetic” mean? In few words and put simply, epigenetics is the study of “around genetics”, i.e. the things that are not the genes themselves, but modulate how (and indeed, whether or not) genes are expressed.
In this case, Dr. Li and her team used epigenetic clocks that estimate biological age based on patterns of DNA methylation, which influence gene expression and naturally change with age. The quicker the progression of the clock, the faster the aging.
The analysis included DNA methylation data from blood samples of 958 healthy participants with an average chronological age of 70 who were randomized to receive combinations of cocoa extract, multivitamins & minerals, or placebo.
- Good news: participants taking a multivitamin enjoyed slowing across all five epigenetic aging clocks tested, with strongest effects in the two clocks most strongly linked to mortality risk.
- Bad news: the cocoa extract supplement was a bit of a flop. Didn’t help. Or rather, it had no effect whatsoever on the 5 epigenetic clocks tested.
The reason why she tested cocoa extract for this, is because of: Cocoa vs Biological Aging!
…in which Dr. Li (yes, the same Dr. Li) and her team (mostly the same team, but not entirely the same) found that daily cocoa extract reduced hsCRP (a key inflammation marker tied to heart disease) by about 8.4% per year compared with placebo, suggesting anti-inflammatory and cardio-protective effects, and also noted that this cocoa extract supplementation reduced cardiovascular mortality by 27%.
Which is relevant, because epigenetic clocks and inflammatory markers are two out of three of: The 3 Best Predictors Of How Well You’ll Age
If you’d like to read Dr. Li’s latest work, you can find it here: Effects of daily multivitamin–multimineral and cocoa extract supplementation on epigenetic aging clocks in the COSMOS randomized clinical trial ← published literally today, at time of writing this article. Never let it be said we don’t bring you cutting edge health science news!
Want to learn more?
You might like this book we reviewed a while back
Eat Your Vitamins – by Mascha Davis, RDN ← This book methodically discusses an assortment of vitamins, minerals, and other nutrients; the “other nutrients” category including amino acids (branched chain and essential), prebiotics and probiotics, and triglycerides of various kinds.
Enjoy!
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