A Cold Shower A Day Keeps The Doctor Away?

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A Cold Shower A Day Keeps The Doctor Away?

This is Dutch extreme athlete Wim Hof, also known as “The Iceman”! He’s broken many world records mostly relating to the enduring the cold, for example:

  • climbing Mount Kilimanjaro in shorts
  • running a half-marathon above the Arctic Circle barefoot
  • standing in a container completely covered with ice cubes for more than 112 minutes

You might not want to do yoga in your pyjamas on an iceberg, but you might like…

  • better circulatory health
  • reduced risk of stroke
  • a boosted immune system
  • healthier skin
  • more energy and alertness

…and things like that. Wim Hof’s method is not just about extreme athletic achievements; most of what he does, the stuff that can benefit the rest of us, is much more prosaic.

The Wim Hof Method

For Wim Hof, three things are key:

Today, we’re going to be focusing on the last one there.

What are the benefits of Cold Therapy?

Once upon a time, we didn’t have central heating, electric blankets, thermal underwear, and hot showers. In fact, once upon a time, we didn’t have houses or clothes. We used to be a lot more used to the elements! And while it’s all well and good to enjoy modern comforts, it has left our bodies lacking practice.

Practice at what? Most notably: vasodilation and vasoconstriction, in response to temperature changes. Either:

  • vasodilation, because part of our body needs more blood to keep it warm and nourished, or
  • vasoconstriction, because part of our body needs less blood running through it to get cooled down.

Switching between the two gives the blood vessels practice at doing it, and improves vascular muscle tone. If your body doesn’t get that practice, your blood vessels will be sluggish at making the change. This can cause circulation problems, which in turn have a big impact in many other areas of health, including:

  • cardiovascular disease
  • stroke risk
  • mood instability
  • nerve damage in extremities

On the flipside, if the blood vessels do get regular practice at dilating and constricting, you might enjoy lower risk of those things, and instead:

  • improved immune response
  • healthier skin
  • better quality sleep
  • more energy and alertness
  • improved sexual performance/responsiveness

So, how to get that, without getting extreme?

As today’s title suggests, “a cold shower a day” is a great practice.

You don’t have to jump straight in, especially if you think your circulation and vascular responses might be a bit sluggish in the first instance. In fact, Wim Hof recommends:

  • Week 1: Thirty seconds of cold water at the end of a warm shower each morning
  • Week 2: One minute of cold water at the end of a warm shower each morning
  • Week 3: A minute and a half of cold water at the end of a warm shower each morning
  • Week 4: Two minutes of cold water at the end of a warm shower each morning

How cold is cold?

The benefits of cold exposure begin at around 16ºC / 60ºF, so in most places, water from the cold water mains is sufficiently cold.

As your body becomes more used to making the quick-change on a vascular level, the cold water will seem less shocking to your system. In other words, on day 30 it won’t hit you like it did on day one.

At that point, you can either continue with your two-minutes daily cold shower, and reap the benefits, or if you’re curious to push it further, that’s where ice baths come in!

Can anyone do it, or are any conditions contraindicated?

As ever, we’re a health and productivity newsletter, not doctors, let alone your doctors. Nothing here is medical advice. However, Wim Hof himself says:

❝Listen to your body, and never force the practices. We advise against doing Wim Hof Method if you are dealing with any of the following:

  • Epilepsy
  • High blood pressure
  • Coronary heart disease
  • A history of serious healthy issues like heart failure or stroke
  • Pregnancy*
  • Childhood*❞

*There is simply not enough science regarding the effects of cold exposure on people who are pregnant, or children. Obviously, we don’t expect this to be remedied anytime soon, because the study insitutions’ ethics boards would (rightly!) hold up the study.

As for the other conditions, and just generally if unsure, consult a doctor.

As you can see, this does mean that a limitation of Cold Therapy is that it appears to be far better as a preventative, since it helps guard against the very conditions that could otherwise become contraindications.

We haven’t peppered today’s main feature with study papers, partly because Wim Hof’s own website has kindly collated a collection of them (with links and summaries!) onto one page:

Further reading: The Science Behind The Wim Hof Method

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  • Just One Thing – by Dr. Michael Mosley

    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.

    This is a collection of easy-to-implement changes that have good science behind them to show how they can benefit us. Some things are obvious (e.g: drink water); others, less so (e.g: sing, to reduce inflammation).

    The book is divided thematically into times of the day, though in many cases it’s not a hard rule that a thing needs to be done at a certain time. Others are, like a cold shower in the morning and hot bath before bed—you might not want to switch those around!

    The style is very pop-science, and does not have in-line citations for claims, but it does have a bibliography in the bag organized by each “one thing”, e.g. it might say “get some houseplants” and then list a number of references supporting that, with links to the studies showing how that helps. For those with the paper version, don’t worry, you can copy the URL from the book into your browser and see it that way. In any case, there are 2–6 scientific references for each claim, which is very respectable for a pop-sci book.

    Bottom line: if you’re looking for evidence-based “one little thing” changes that can make a big difference, this book has lots!

    Click here to check out Just One Thing, and improve your life!

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  • What Is Making The Ringing In Your Ears Worse?

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    Dr. Rachael Cook, an audiologist at Applied Hearing Solutions in Phoenix, Arizona, shares her professional insights into managing tinnitus.

    If you’re unfamiliar with Tinnitus, it is an auditory condition characterized by a ringing, buzzing, or humming sound, and ffects nearly 10% of the population. We’ve written on Tinnitus, and how it can disrupt your life, in this article.

    Key Triggers for Tinnitus

    Several everyday habits can make your tinnitus louder. Caffeine and nicotine increase blood pressure, restricting blood flow to the cochlea and worsening tinnitus. Common medications, such as pain relievers, high-dose antibiotics, and antidepressants, can also exacerbate tinnitus, especially with higher or long-term dosages.

    Impact of Diet and Sleep

    Dietary choices significantly impact tinnitus. Alcohol and salt alter the fluid balance in the cochlea, increasing tinnitus perception. Alcohol changes blood flow patterns and neurotransmitter production, while high salt intake has similar effects. Poor sleep quality elevates stress levels, making it harder to ignore tinnitus signals. Addressing sleep disorders like sleep apnea and insomnia can help manage tinnitus symptoms.

    Importance of Treating Hearing Loss

    Untreated hearing loss worsens tinnitus. Nearly 90% of individuals with tinnitus have some hearing loss. Hearing aids can reduce tinnitus perception by restoring missing sounds and reducing the brain’s internal compensatory signals. Combining hearing aids with sound therapy is said to provide even greater relief.

    Read more about hearing loss in our article on the topic.

    Otherwise, for a great guide on managing tinnitus, we recommend watching Dr. Cook’s video:

    Here’s hoping your ear’s aren’t ringing too much whilst watching the video!

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  • Behavioral Activation Against Depression & Anxiety

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    Behavioral Activation Against Depression & Anxiety

    Psychologists do love making fancy new names for things.

    You thought you were merely “eating your breakfast”, but now it’s “Happiness-Oriented Basic Behavioral Intervention Therapy (HOBBIT)” or something.

    This one’s quite simple, so we’ll keep it short for today, but it is one more tool for your toolbox:

    What is Behavioral Activation?

    Behavioral Activation is about improving our mood (something we can’t directly choose) by changing our behavior (something we usually can directly choose).

    An oversimplified (and insufficient, as we will explain, but we’ll use this one to get us started) example would be “whistle a happy tune and you will be happy”.

    Behavioral Activation is not a silver bullet

    Or if it is, then it’s the kind you have to keep shooting, because one shot is not enough. However, this becomes easier than you might think, because Behavioral Activation works by…

    Creating a Positive Feedback Loop

    A lot of internal problems in depression and anxiety are created by the fact that necessary and otherwise desirable activities are being written off by the brain as:

    • Pointless (depression)
    • Dangerous (anxiety)

    The inaction that results from these aversions creates a negative feedback loop as one’s life gradually declines (as does one’s energy, and interest in life), or as the outside world seems more and more unwelcoming/scary.

    Instead, Behavioral Activation plans activities (usually with the help of a therapist, as depressed/anxious people are not the most inclined to plan activities) that will be:

    • attainable
    • rewarding

    The first part is important, because the maximum of what is “attainable” to a depressed/anxious person can often be quite a small thing. So, small goals are ideal at first.

    The second part is important, because there needs to be some way of jump-starting a healthier dopamine cycle. It also has to feel rewarding during/after doing it, not next year, so short term plans are ideal at first.

    So, what behavior should we do?

    That depends on you. Behavioral Activation calls for keeping track of our activities (bullet-journaling is fine, and there are apps* that can help you, too) and corresponding moods.

    *This writer uses the pragmatic Daylio for its nice statistical analyses of bullet-journaling data-points, and the very cute Finch for more keyword-oriented insights and suggestions. Whatever works for you, works for you, though! It could even be paper and pen.

    Sometimes the very thought of an activity fills us with dread, but the actual execution of it brings us relief. Bullet-journaling can track that sort of thing, and inform decisions about “what we should do” going forwards.

    Want a ready-made brainstorm to jump-start your creativity?

    Here’s list of activities suggested by TherapistAid (a resource hub for therapists)

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  • Pistachios vs Walnuts – Which is Healthier?

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    Our Verdict

    When comparing pistachios to walnuts, we picked the pistachios.

    Why?

    Pistachios have more protein and fiber, while walnuts have more fat (though the fats are famously healthy, the same is true of the fats in pistachios).

    In the category of vitamins, pistachios have several times more* of vitamins A, B1, B6, C, and E, while walnuts boast only a little more of vitamin B9. They are approximately equal on other vitamins they both contain.

    *actually 25x more vitamin A, but the others are 2x, 3x, 4x more.

    When it comes to minerals, things are more even; pistachios have more iron, phosphorus, potassium, and selenium, while walnuts have more copper, magnesium, manganese, and zinc. So this category’s a tie.

    So given two clear wins for pistachios, and one tie, it’s evident that pistachios win the day.

    However! Do enjoy both of these nuts; we often mention that diversity is good in general, and in this case, it’s especially true because of the different mineral profiles, and also because in terms of the healthy fats that they offer, pistachios offer more monounsaturated fats and walnuts offer more polyunsaturated fats; both are healthy, just different.

    They’re about equal on saturated fat, in case you were wondering, as it makes up about 6% of the total fats in both cases.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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  • Zuranolone: What to know about the pill for postpartum depression

    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.

    In the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed. 

    Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same. 

    The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available

    On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting. 

    Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more. 

    What is zuranolone?

    Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days

    How does zuranolone work? 

    Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.

    “Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”

    How is it different from other antidepressants?

    “What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility

    “It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.” 

    What are Zurzuvae’s side effects? 

    According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.

    “Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”

    She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief. 

    Can someone breastfeed while taking zuranolone?

    It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials). 

    A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”

    Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication. 

    “A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says. 

    How much does Zurzuvae cost? 

    Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind. 

    Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance

    The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”

    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.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Vodka vs Beer – Which is Healthier?

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    Our Verdict

    When comparing vodka to beer, we picked the vodka.

    Why?

    As you might have guessed, neither are exactly healthy. But one of them is relatively, and we stress relatively, less bad than the other.

    In the category of nutrients, vodka is devoid of nutrients, and beer has small amounts of some vitamins and minerals—but the amounts are so small, that you would need to drink yourself to death before benefiting from them meaningfully. And while beer gets touted as “liquid bread”, it really isn’t. A thousand years ago it will have been a lot less alcoholic and more carby, but even then, it wasn’t a health product aside from that it provided a way of making potentially contaminated water safer to drink.

    In the category of carbohydrates, vodka nominally has none, due to the distillation process, and beer has some. Glycemic index websites often advise that the GI of beers, wines, and spirits can’t be measured as their carb content is not sufficient to get a meaningful sample, but diabetes research tells a more useful story:

    Any alcoholic drink will generally cause a brief drop in blood sugars, followed by a spike. This happens because the liver prioritises metabolizing alcohol over producing glycogen, so it hits pause on the sugar metabolism and then has a backlog to catch up on. In the case of alcoholic drinks that have alcohol and carbs, this will be more pronounced—so this means that the functional glycemic load of beer is higher.

    That’s a point in favor of vodka.

    Additionally, in terms of the alcohol content, correctly-distilled vodka’s alcohol is pure ethanol, while beer will contain an amount of methanol that will vary per beer, but an illustrative nominal figure could be about 16mg/L. Methanol is more harmful than ethanol.

    So that’s another point in favor of vodka.

    Once again, neither drink is healthy; both are distinctly unhealthy. But unit for unit, beer is the least healthy of the two, making vodka the lesser of two evils.

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    Take care!

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