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8 Signs Of High Cortisol & How To Reverse “Cortisol Face”
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Dr. Shereene Idriss has insights about the facial features that might indicate chronically elevated cortisol levels, and what to do about same:
At face value
Dr. Idriss notes that for most people, this should not be cause for undue concern, although hypercortisolism can also be associated with genetic disorders such as Cushing’s syndrome, as well as prolonged use of certain medication, or the presence of certain tumors. As well as facial swelling, hypercortisolism can also result in other physical changes like acne, weight gain, skin thinning, stretch marks, infections, and hair loss.
As for what to do about it, she recommends addressing lifestyle factors like poor sleep, unhealthy diet, alcohol consumption, and lack of hydration to reduce facial puffiness related to stress. Diet suggestions include incorporating foods rich in magnesium, vitamin C, and omega-3s, such as leafy greens, fatty fish, nuts and seeds, and berries.
She also suggests some supplements to consider, such as ashwagandha, magnesium, omega-3s, and/or l-theanine, but you might want to speak to your doctor/pharmacist to check in case of contraindications per any other conditions you may have, or medications you may be on.
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
- Lower Your Cortisol! (Here’s Why & How)
- Ashwagandha: The Root of All Even-Mindedness?
- L-Theanine: What’s The Tea?
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Nutrition To Combat Lymphedema & Lipedema
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Dr. Kelly Sturm is a rehab specialist (Doctor of Physical Therapy), and also a certified lymphedema therapist. Here’s what helps her patients with lymphedema and lipedema:
Don’t fan the flames
Lymphedema and lipedema are inflammatory lymphatic diseases affecting mostly women. As such, an anti-inflammatory diet will be important, but there are other factors too:
- Anti-inflammatory diet: this is to reduce the chronic inflammation associated with lymphatic diseases. This means eating plenty of fruit and vegetables, especially berries and leafy greens, and avoiding things like sugar, alcohol, caffeine, and processed foods. And of course, don’t smoke.
- Intermittent fasting: this also helps by giving the body a chance to correct itself; when the body isn’t digesting food, it has a lot more resources to devote to its favorite activity: maintenance. This results in lower inflammation, and better fat redistribution.
- Weight loss: not a bandwagon we often get on at 10almonds as it’s rarely the most important thing, but in this case it is of high importance (second only to dealing with the inflammation), as excess weight around the lymph nodes and vessels can lead to dysfunction and swelling. Thus, reducing the weight can ease that and allow the body to heal.
For more details on all of the above, enjoy:
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Want to learn more?
You might also like to read:
- Eat To Beat Inflammation ← also some non-dietary advice in there too
- Ask Not What Your Lymphatic System Can Do For You…
- Lose Weight, But Healthily ← more useful than just trying to run a calorie deficit
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Why are tall people more likely to get cancer? What we know, don’t know and suspect
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People who are taller are at greater risk of developing cancer. The World Cancer Research Fund reports there is strong evidence taller people have a higher chance of of developing cancer of the:
- pancreas
- large bowel
- uterus (endometrium)
- ovary
- prostate
- kidney
- skin (melanoma) and
- breast (pre- and post-menopausal).
But why? Here’s what we know, don’t know and suspect.
Pexels/Andrea Piacquadio Height does increase your cancer risk – but only by a very small amount. Christian Vinces/Shutterstock A well established pattern
The UK Million Women Study found that for 15 of the 17 cancers they investigated, the taller you are the more likely you are to have them.
It found that overall, each ten-centimetre increase in height increased the risk of developing a cancer by about 16%. A similar increase has been found in men.
Let’s put that in perspective. If about 45 in every 10,000 women of average height (about 165 centimetres) develop cancer each year, then about 52 in each 10,000 women who are 175 centimetres tall would get cancer. That’s only an extra seven cancers.
So, it’s actually a pretty small increase in risk.
Another study found 22 of 23 cancers occurred more commonly in taller than in shorter people.
Why?
The relationship between height and cancer risk occurs across ethnicities and income levels, as well as in studies that have looked at genes that predict height.
These results suggest there is a biological reason for the link between cancer and height.
While it is not completely clear why, there are a couple of strong theories.
The first is linked to the fact a taller person will have more cells. For example, a tall person probably has a longer large bowel with more cells and thus more entries in the large bowel cancer lottery than a shorter person.
Scientists think cancer develops through an accumulation of damage to genes that can occur in a cell when it divides to create new cells.
The more times a cell divides, the more likely it is that genetic damage will occur and be passed onto the new cells.
The more damage that accumulates, the more likely it is that a cancer will develop.
A person with more cells in their body will have more cell divisions and thus potentially more chance that a cancer will develop in one of them.
Some research supports the idea having more cells is the reason tall people develop cancer more and may explain to some extent why men are more likely to get cancer than women (because they are, on average, taller than women).
However, it’s not clear height is related to the size of all organs (for example, do taller women have bigger breasts or bigger ovaries?).
One study tried to assess this. It found that while organ mass explained the height-cancer relationship in eight of 15 cancers assessed, there were seven others where organ mass did not explain the relationship with height.
It is worth noting this study was quite limited by the amount of data they had on organ mass.
Is it because tall people have more cells? Halfpoint/Shutterstock Another theory is that there is a common factor that makes people taller as well as increasing their cancer risk.
One possibility is a hormone called insulin-like growth factor 1 (IGF-1). This hormone helps children grow and then continues to have an important role in driving cell growth and cell division in adults.
This is an important function. Our bodies need to produce new cells when old ones are damaged or get old. Think of all the skin cells that come off when you use a good body scrub. Those cells need to be replaced so our skin doesn’t wear out.
However, we can get too much of a good thing. Some studies have found people who have higher IGF-1 levels than average have a higher risk of developing breast or prostate cancer.
But again, this has not been a consistent finding for all cancer types.
It is likely that both explanations (more cells and more IGF-1) play a role.
But more research is needed to really understand why taller people get cancer and whether this information could be used to prevent or even treat cancers.
I’m tall. What should I do?
If you are more LeBron James than Lionel Messi when it comes to height, what can you do?
Firstly, remember height only increases cancer risk by a very small amount.
Secondly, there are many things all of us can do to reduce our cancer risk, and those things have a much, much greater effect on cancer risk than height.
We can take a look at our lifestyle. Try to:
- eat a healthy diet
- exercise regularly
- maintain a healthy weight
- be careful in the sun
- limit alcohol consumption.
And, most importantly, don’t smoke!
If we all did these things we could vastly reduce the amount of cancer.
You can also take part in cancer screening programs that help pick up cancers of the breast, cervix and bowel early so they can be treated successfully.
Finally, take heart! Research also tells us that being taller might just reduce your chance of having a heart attack or stroke.
Susan Jordan, Associate Professor of Epidemiology, The University of Queensland and Karen Tuesley, Postdoctoral Research Fellow, School of Public Health, The University of Queensland
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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AC: The Power of Appetite Correction – by Dr. Bert Herring
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“Appetite Correction” is an intriguing concept, and so it intrigued us sufficiently to read this book. So what’s it about?
It’s about modifying our response to hunger, and treating it as a messenger to whom we may say “thank you for your opinion” and then do as we already planned to do. And what is that?
Simply, this book is about intermittent fasting, specifically, 19:5 fasting, i.e., fast for 19 hours and eat during a 5hr window each day (the author proposes 5pm–10pm, but honestly, go with what works for you).
During the fasting period, drinking water, or consuming other non insulin-signalling things (e.g. black coffee, black tea, herbal tea, etc) is fine, but not so much as a bite of anything else (nor calorific drinks, e.g. with milk/cream or sugar in, and certainly not sodas, juices, etc).
During the eating period, the idea is to eat at will without restriction (even unhealthy things, if such is your desire) during those 5 hours, with the exception that one should start with something healthy. In other words, you can line up that take-out if you want, but eat a carrot first to break the fast. Or some nuts. Or whatever, but healthy.
The “appetite correction” part of it comes in with how, after a short adjustment period, you will get used to not suffering from hunger during the fasting period, and during the eating period, you will—paradoxically—be more able to practise moderation in your portions.
Most of the book is given over the dealing with psychological difficulties/objections, as well as some social objections, but he does also explain some of the science at hand too (i.e. how intermittent fasting works, on a physiological level). On which note…
The style is on the very light end of pop-science, and unusually, he doesn’t cite any sources for his claims at all. Now, no science that he claimed struck this reviewer as out of the ordinary, but it would have been nice to see a good few pages of bibliography at the back.
Bottom line: this is a super quick-and-easy read that makes a strong (albeit unsourced) case for intermittent fasting. It’s probably best for someone who would like the benefits and needs some persuading, but who is not very interested in delving into the science beyond being content to understand what is explained and put it into practice.
Click here to check out AC: The Power of Appetite Correction, and get yours where you want it!
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How Tight Are Your Hips? Test (And Fix!) With This
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Upon surveying over half a million people; hips were the most common area for stiffness and lack of mobility. So, what to do about it?
This test don’t lie
With 17 muscles contributing to hip function (“hip flexors” being the name for this group of 17 muscles, not specific muscle), it’s important to figure out which ones are tight, and if indeed it really is the hip flexors at all, or if it could be, as it often is, actually the tensor fasciae latae (TFL) muscle of the thigh. If it turns out to be both, well, that’s unfortunate but the good news is, now you’ll know and can start fixing from all the necessary angles.
Diagnostic test for tight hip flexors (Thomas Test):
- Use a sturdy, elevated surface (e.g. table or counter—not a bed or couch, unless there is perchance room to swing your legs without them touching the floor).
- Sit at the edge, lie back, and pull both knees to your chest.
- Return one leg back down until the thigh is perpendicular to the table.
- Let the other leg dangle off the edge to assess flexibility.
Observations from the test:
- Thigh contact: is the back of your thigh touching the table?
- Knee angle: is your knee bent at roughly 80° or straighter?
- Thigh rotation: does the thigh roll outward?
Interpreting results:
- If your thigh contacts the surface and the knee is bent at around 80°, hip mobility is good.
- If your thigh doesn’t touch or knee is too straight, hip flexor tightness is present.
- If your thigh rolls outwards from your midline, that indicates tightness in the TFL muscle of the thigh.
Three best hip flexor stretches:
- Kneeling lunge stretch:
- Hips above the knee, tuck tailbone, engage glutes, press hips forward, reach arm up with a slight side bend.
- Seated hip lift stretch:
- Sit with feet hip-width apart, hands behind shoulders, lift hips, step one foot back, tuck tailbone, point knee away.
- Sofa stretch:
- Kneel with one shin against a couch/wall, other foot forward in lunge, tuck tailbone, press hips forward, lift torso.
It’s recommended to how each stretch for 30 seconds on each side.
For more on all of the above, and visual demonstrations, enjoy:
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3 drugs that went from legal, to illegal, then back again
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Cannabis, cocaine and heroin have interesting life stories and long rap sheets. We might know them today as illicit drugs, but each was once legal.
Then things changed. Racism and politics played a part in how we viewed them. We also learned more about their impact on health. Over time, they were declared illegal.
But decades later, these drugs and their derivatives are being used legally, for medical purposes.
Here’s how we ended up outlawing cannabis, cocaine and heroin, and what happened next.
Peruvian Syrup, containing cocaine, was used to ‘cure’ a range of diseases. Smithsonian Museum of American History/Flickr Cannabis, religion and racism
Cannabis plants originated in central Asia, spread to North Africa, and then to the Americas. People grew cannabis for its hemp fibre, used to make ropes and sacks. But it also had other properties. Like many other ancient medical discoveries, it all started with religion.
Cannabis is mentioned in the Hindu texts known as the Vedas (1700-1100 BCE) as a sacred, feel-good plant. Cannabis or bhang is still used ritually in India today during festivals such as Shivratri and Holi.
From the late 1700s, the British in India started taxing cannabis products. They also noticed a high rate of “Indian hemp insanity” – including what we’d now recognise as psychosis – in the colony. By the late 1800s, a British government investigation found only heavy cannabis use seemed to affect people’s mental health.
This drug bottle from the United States contains cannabis tincture. Wikimedia In the 1880s, cannabis was used therapeutically in the United States to treat tetanus, migraine and “insane delirium”. But not everyone agreed on (or even knew) the best dose. Local producers simply mixed up what they had into a tincture – soaking cannabis leaves and buds in alcohol to extract essential oils – and hoped for the best.
So how did cannabis go from a slightly useless legal drug to a social menace?
Some of it was from genuine health concerns about what was added to people’s food, drink and medicine.
In 1908 in Australia, New South Wales listed cannabis as an ingredient that could “adulterate” food and drink (along with opium, cocaine and chloroform). To sell the product legally, you had to tell the customers it contained cannabis.
Some of it was international politics. Moves to control cannabis use began in 1912 with the world’s first treaty against drug trafficking. The US and Italy both wanted cannabis included, but this didn’t happen until until 1925.
Some of it was racism. The word marihuana is Spanish for cannabis (later Anglicised to marijuana) and the drug became associated with poor migrants. In 1915, El Paso, Texas, on the Mexican border, was the first US municipality to ban the non-medical cannabis trade.
By the late 1930s, cannabis was firmly entrenched as a public menace and drug laws had been introduced across much of the US, Europe and (less quickly) Australia to prohibit its use. Cannabis was now a “poison” regulated alongside cocaine and opiates.
The 1936 movie Reefer Madness fuelled cannabis paranoia. Motion Picture Ventures/Wikimedia Commons The 1936 movie Reefer Madness was a high point of cannabis paranoia. Cannabis smoking was also part of other “suspect” new subcultures such as Black jazz, the 1950s Beatnik movement and US service personnel returning from Vietnam.
Today recreational cannabis use is associated with physical and mental harm. In the short term, it impairs your functioning, including your ability to learn, drive and pay attention. In the long term, harms include increasing the risk of psychosis.
But what about cannabis as a medicine? Since the 1980s there has been a change in mood towards experimenting with cannabis as a therapeutic drug. Medicinal cannabis products are those that contain cannabidiol (CBD) or tetrahydrocannabinol (THC). Today in Australia and some other countries, these can be prescribed by certain doctors to treat conditions when other medicines do not work.
Medicinal cannabis has been touted as a treatment for some chronic conditions such as cancer pain and multiple sclerosis. But it’s not clear yet whether it’s effective for the range of chronic diseases it’s prescribed for. However, it does seem to improve the quality of life for people with some serious or terminal illnesses who are using other prescription drugs.
Cocaine, tonics and addiction
Several different species of the coca plant grow across Bolivia, Peru and Colombia. For centuries, local people chewed coca leaves or made them into a mildly stimulant tea. Coca and ayahuasca (a plant-based psychedelic) were also possibly used to sedate people before Inca human sacrifice.
In 1860, German scientist Albert Niemann (1834-1861) isolated the alkaloid we now call “cocaine” from coca leaves. Niemann noticed that applying it to the tongue made it feel numb.
But because effective anaesthetics such as ether and nitrous oxide had already been discovered, cocaine was mostly used instead in tonics and patent medicines.
Hall’s Coca Wine was made from the leaves of the coca plant. Stephen Smith & Co/Wellcome Collection, CC BY Perhaps the most famous example was Coca-Cola, which contained cocaine when it was launched in 1886. But cocaine was used earlier, in 1860s Italy, in a drink called Vin Mariani – Pope Leo XIII was a fan.
With cocaine-based products easily available, it quickly became a drug of addiction.
Cocaine remained popular in the entertainment industry. Fictional detective Sherlock Holmes injected it, American actor Tallulah Bankhead swore by it, and novelist Agatha Christie used cocaine to kill off some of her characters.
In 1914, cocaine possession was made illegal in the US. After the hippy era of the 1960s and 1970s, cocaine became the “it” drug of the yuppie 1980s. “Crack” cocaine also destroyed mostly Black American urban communities.
Cocaine use is now associated with physical and mental harms. In the short and long term, it can cause problems with your heart and blood pressure and cause organ damage. At its worst, it can kill you. Right now, illegal cocaine production and use is also surging across the globe.
But cocaine was always legal for medical and surgical use, most commonly in the form of cocaine hydrochloride. As well as acting as a painkiller, it’s a vasoconstrictor – it tightens blood vessels and reduces bleeding. So it’s still used in some types of surgery.
Heroin, coughing and overdoses
Opium has been used for pain relief ever since people worked out how to harvest the sap of the opium poppy. By the 19th century, addictive and potentially lethal opium-based products such as laudanum were widely available across the United Kingdom, Europe and the US. Opium addiction was also a real problem.
Because of this, scientists were looking for safe and effective alternatives for pain relief and to help people cure their addictions.
In 1874, English chemist Charles Romley Alder Wright (1844-1894) created diacetylmorphine (also known as diamorphine). Drug firm Bayer thought it might be useful in cough medicines, gave it the brand name Heroin and put it on the market in 1898. It made chest infections worse.
Allenburys Throat Pastilles contained heroin and cocaine. Seth Anderson/Flickr, CC BY-NC Although diamorphine was created with good intentions, this opiate was highly addictive. Shortly after it came on the market, it became clear that it was every bit as addictive as other opiates. This coincided with international moves to shut down the trade in non-medical opiates due to their devastating effect on China and other Asian countries.
Like cannabis, heroin quickly developed radical chic. The mafia trafficked into the US and it became popular in the Harlem jazz scene, beatniks embraced it and US servicemen came back from Vietnam addicted to it. Heroin also helped kill US singers Janis Joplin and Jim Morrison.
Today, we know heroin use and addiction contributes to a range of physical and mental health problems, as well as death from overdose.
However, heroin-related harm is now being outpaced by powerful synthetic opioids such as oxycodone, fentanyl, and the nitazene group of drugs. In Australia, there were more deaths and hospital admissions from prescription opiate overdoses than from heroin overdoses.
In a nutshell
Not all medicines have a squeaky-clean history. And not all illicit drugs have always been illegal.
Drugs’ legal status and how they’re used are shaped by factors such as politics, racism and social norms of the day, as well as their impact on health.
Philippa Martyr, Lecturer, Pharmacology, Women’s Health, School of Biomedical Sciences, The University of Western Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Gymnema Sylvestre: The “Sugar Destroyer”
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The Leaf That Stops Sugar From “Working”
Gymnema sylvestre, whose botanical name in Greek and Latin means “naked thread of the woods”, and is in various Indian languages referred to be names that translate as “sugar destroyer”, has the most prosaic name in Australia: the Australian cowplant.
In English it’s mostly called by the Greek “gymnema” though, so that’s what we’ll call it here.
You may be wondering: “the sugar destroyer?”
And no, it doesn’t actually destroy sugar. But it does do quite a bit of sugar-related stuff. Here’s the science for it…
Blocks sugar receptors in your tongue
This is what it is most well-known for, and it is a topical effect, so you won’t get this from a pill, but you will get this from the leaves, or from drinking it as a tea made from the leaves.
The effect last several hours, during which time your ability to taste sweetness will be reduced, which not only makes sweet foods less appealing because they’re no longer tasting sweet, but also, once you get used to it, when you actually do taste sweet foods, they will now taste too sweet.
So, it doesn’t just temporarily curb cravings; it offers a long-term escape from such, too.
You may be wondering: “what about artificially sweetened foods and drinks?”
And the answer is: yes, it blocks perception of the sweetness of those too:
Effects of sweetness perception and caloric value of a preload on short term intake ← this study used gymnema as the sweetness-blocker, testing sugary drinks, aspartame-sweetened drinks, and unsweetened drinks
Blocks sugar receptors in the gut, too
Long story short: this slows down the absorption of sugars from the gut, thus resulting in a gentler blood sugar curve, minimizing spikes, and (because of the body’s use of blood sugars as it goes) overall lower blood sugar levels.
Want the long version? Here it is:
Benefits beyond sugar-blocking
It also prevents the accumulation of triglycerides in muscles and the liver, as well as decreasing fatty acid accumulation in the blood. In simpler terms: it lowers LDL (“bad” cholesterol”, including VLDL). As a bonus, it increases HDL (“good” cholesterol) while it’s at it.
The vast majority of the studies for this are on rats and mice though, of which you can see very many listed in the “similar articles” under this systematic review of studies:
A systematic review of Gymnema sylvestre in obesity and diabetes management
We did find one good quality human RCT, testing gymnema along with several other treatments (they found that each worked, and/but using a combination yielded the best results):
(the title says “on weight loss”, but rest assured the study also gives information about its effects on total cholesterol, LDL, HDL, overall triglycerides, and serum leptin levels, as well as excretion of urinary fat metabolites—suffice it to say, they were thorough)
Is it safe?
It has a good safety profile in general, but if you are diabetic, proceed with caution and discuss it with your endocrinologist, since it will be affecting your blood sugar levels and insulin levels. While it’s probably not enough to replace metformin or similar, it is enough that taking it carelessly could result in an unexpected hypo.
Similarly, if you have any heart condition and especially if you are being treated for that with medication, do speak with your cardiologist since its antilipemic action could potentially lower your cholesterol more than expected, and doctors don’t like surprises.
As ever, no list of contraindications will be exhaustive, and we can’t speak for your specific situation, so checking with your pharmacist/doctor is always a good idea.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon ← we’ve linked to a tea version of it so you can enjoy the full effects; if you prefer capsule form, you can click through from there to shop around 😎
Enjoy!
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