Air Purifiers & Sleep
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝I’ve read that air pollution has a negative effect on sleep quality and duration. Since I live next to a busy road, I was wondering whether I should invest in an air purifier. What are 10Almonds’s views?❞
Going straight to the science, there are two questions here:
- Does air pollution negatively affect sleep quality and duration?
- Does the use of an air purify actually improve the air quality in the way(s) necessary to make a difference?
We thought we’d have to tackle these questions separately, but we did find one study that addressed your question directly. It was a small study (n=30 if you believe the abstract; n=29 if you read the paper itself—one person dropped out); the results were modest but clear:
❝The purifier filter was associated with increased total sleep time for an average of 12 min per night, and increased total time in bed for an average of 19 min per night relative to the placebo.
There were several sleep and mood outcomes for which no changes were observed, and time awake after sleep onset was higher for the purifier filter. Air quality was better during the high-efficiency particulate air filter condition.
These findings offer positive indications that environmental interventions that improve air quality can have benefits for sleep outcomes in healthy populations who are not exhibiting clinical sleep disturbances.❞
In the above-linked paper’s introduction, it does establish the deleterious effect of air pollution on a wide variety of health metrics, including sleep, this latter evidenced per Caddick et al. (2018): A review of the environmental parameters necessary for an optimal sleep environment
Now, you may be wondering: is an extra 12 minutes per night worth it?
That’s your choice to make, but we would argue that it is. We can make many choices in our lives that affect our health slightly for the better or the worse. If we make a stack of choices in a particular direction, the effects will also stack, if not outright compound.
So in the case of sleep, it might be (arbitrary numbers for the sake of illustration):
- Get good exercise earlier in the day (+3%)
- Get good food earlier in the day (+2.5%)
- Practice mindfulness/meditation before bed (+2.5%)
- Have a nice dark room (+5%)
- Have fresh bedding (+2.5%)
- Have an air purifier running (+3%)
Now, those numbers are, as we said, arbitrary*, but remember that percentages don’t add up; they compound. So that “+3%” starts being a lot more meaningful than if it were just by itself.
*Confession: the figure of 3% for the air purifier wasn’t entirely arbitrary; it was based on 100(12/405) = 80/27 ≈ 3, wherein the 405 figure was an approximation of the average total time (in minutes) spent sleeping with placebo, based on a peep at their results graph. There are several ways the average could be reasonably calculated, but 6h45 (i.e., 405 minutes) was an approximate average of those reasonable approximate averages.
So, 12 minutes is a 3% improvement on that.
Don’t have an air purifier and want one?
We don’t sell them, but here’s an example on Amazon, for your convenience
Take care!
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One Cause; Countless Aches
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.
What Is The Cause?
Zac Cupples’ video (below) makes an appealing claim: 90% of movement issues and discomforts we experience daily come from one source: reduced joint space due to increased muscle tension.
For Cupples, this could be causing anything from knee pain to foot pain to ankle pain to hip pain to generalized joint pain to…pretty much any sort of pain.
So, why do we describe this as “appealing”?
Well, if there’s just one cause, that means there is only one thing to fix
Can This Be True?
Whilst we normally stray away from oversimplifications, we found Cupples’ example quite powerful.
Cupples defends his thesis by illustrating it with a simple wrist movement experiment: try moving your wrist in a circle with your palm open, and then do the same with your fist clenched.
Did you notice a difference?
When you clench your fist, movement (normally) becomes restricted and uncomfortable, illustrating how increased tension limits joint space.
It’s a powerful analogy for understanding our body’s mechanics.
So How Do We Fix It?
To combat issues with reduced joint space, Cupples proposes a three-step solution: reducing muscle tension, increasing range of motion in commonly limited areas, and enhancing movement efficiency. He delves into strategies for achieving these, including adopting certain positions and breathing techniques.
There are also some elements of strategic muscle engagement, but we’ll leave that to him to describe:
How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!
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Heart Healthy Diet Plan – by Stephen William
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We’ve covered heart-healthy cooking books before, but variety is good, and boredom is an enemy of health, so let’s shake it up with a fresh stack of recipes!
After a brief overview of the relevant science (which if you’re a regular 10almonds reader, probably won’t be new to you), the author takes the reader on a 28-day journey. Yes, we know the subtitle says 30 days, but unless they carefully hid the other two days somewhere we didn’t find, there are “only” 28 inside. Perhaps the publisher heard it was a month and took creative license. Or maybe there’s a different edition. Either way…
Rather than merely giving a diet plan (though yes, he also does that), he gives a wide range of “spotlight ingredients”, such that many of the recipes, while great in and of themselves, can also be jumping-off points for those of us who like to take recipes and immediately do our own things to them.
Each day gets a breakfast, lunch, dinner, and he also covers drinks, desserts, and such like.
Notwithstanding the cover art being a lot of plants, the recipes are not entirely plant-based; there are a selection of fish dishes (and other seafood, e.g. shrimp) and also some dairy products (e.g. Greek yoghurt). The recipes are certainly very “plant-forward” though and many are just plants. If you’re a strict vegan though, this probably isn’t the book for you.
Bottom line: if you’d like to cook heart-healthy but are often stuck wondering “aaah, what to cook again today?”, then this is the book to get you out of any culinary creative block!
Click here to check out the Heart Healthy Diet Plan, and widen your heart-healthy repertoire!
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Buckwheat vs Rye – Which is Healthier?
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Our Verdict
When comparing buckwheat to rye, we picked the buckwheat.
Why?
Both are good, wholegrain options for most people! On which note, yes, we are comparing whole groats* vs whole grains here, respectively.
*buckwheat is, you may remember, a flowering plant and not technically a grain or even a grass (and is very unrelated to wheat; it’s as closely related to wheat as a lionfish is to a lion).
In terms of macros, buckwheat has more protein, while rye has more carbs and fiber, the ratios of which mean that rye has the higher glycemic index. All in all, we’re calling this category a win for buckwheat on the basis of those things, but really, both are fine.
When it comes to vitamins, buckwheat has more of vitamins B1, B3, B6, B7, B9, K, and choline, while rye has more of vitamins B2, B5, and E. An easy win for buckwheat here.
In the category of minerals, buckwheat has more copper, calcium, iron, magnesium, phosphorus, potassium, and zinc, while rye has more manganese and selenium. Another clear win for buckwheat.
Lastly. it’s worth noting that while buckwheat does not contain gluten, rye does. So, if you’re avoiding gluten, buckwheat is the option to choose here for that reason too.
If you don’t have celiac disease, wheat allergy, gluten intolerance, or something like that, then rye is still very worthwhile; buckwheat may have won on numbers in each category, but rye wasn’t far behind on anything; the margins of difference were quite small today.
Still, buckwheat is the best all-rounder here!
Want to learn more?
You might like to read:
- Grains: Bread Of Life, Or Cereal Killer?
- Gluten: What’s The Truth?
- Eat More (Of This) For Lower Blood Pressure
Take care!
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Apples vs Carrots – Which is Healthier?
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Our Verdict
When comparing apples to carrots, we picked the carrots.
Why?
Both are sweet crunchy snacks, both rightly considered very healthy options, but one comes out clearly on top…
Both contain lots of antioxidants, albeit mostly different ones. They’re both good for this.
Looking at their macros, however, apples have more carbs while carrots have more fiber. The carb:fiber ratio in apples is already sufficient to make them very healthy, but carrots do win.
In the category of vitamins, carrots have many times more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, K, and choline. Apples are not higher in any vitamins.
In terms of minerals, carrots have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Apples are not higher in any minerals.
If “an apple a day keeps the doctor away”, what might a carrot a day do?
Want to learn more?
You might like to read:
Sugar: From Apples to Bees, and High-Fructose C’s
Take care!
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It’s OK That You’re Not OK – by Megan Devine
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Firstly, be aware: this is not a cheerful book. If you’re looking for something to life your mood after a loss, it will not be this.
What, then, will you find? A reminder that grief is also the final translation of love, and not necessarily something to be put aside as quickly as possible—or even ever, if we don’t want to.
Too often, society (and even therapists) will correctly note that no two instances of grief are the same (after all, no two people are, so definitely no two relationships are, so how could two instances of grief be?), but will still expect that if most people can move on quickly from most losses, that you should too, and that if you don’t then there is something pathological at hand that needs fixing.
Part one of the book covers this (and more) in a lot of detail; critics have called it a diatribe against the current status quo in the field of grief.
Part two of the book is about “what to do with your grief”, and addresses the reality of grief, how (and why) to stay alive when not doing so feels like a compelling option, dealing with grief’s physical side effects, and calming your mind in ways that actually work (without trying to sweep your grief under a rug).
Parts three and four are more about community—how to navigate the likely unhelpful efforts a lot of people may make in the early days, and when it comes to those people who can and will actually be a support, how to help them to help you.
In the category of criticism, she also plugs her own (paid, subscription-based) online community, which feels a little mercenary, especially as while community definitely can indeed help, the prospect of being promptly exiled from it if you stop paying, doesn’t.
Bottom line: if you have experienced grief and felt like moving on was the right thing to do, then this book isn’t the one for you. If, on the other hand, your grief feels more like something you will carry just as you carry the love you feel for them, then you’ll find a lot about that here.
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Spiked Acupressure Mat: Trial & Report
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Are you ready for the least comfortable bed? The reviews are in, and…
Let’s get straight to the point
“Laura Try” tries out health things and reports on her findings. And in this case…
- She noted up front that the claims for this are to improve relaxation, alleviate muscle pain, and improve sleep.
- It also is said to help with myofascial release specifically, which can improve flexibility and mobility (as well as contributing to the alleviation of muscle pain previously mentioned)
- She did not enjoy it at first! Shocking nobody, it was uncomfortable and even somewhat painful. However, after a while, it became less painful and more comfortable—except for trying standing on it, which still hurt (this writer has one too, and I often stand on it at my desk, whenever I feel my feet need a little excitement—it’s probably good for the circulation, but that is just a hypothesis)
- Soon, it became relaxing. Writer’s note: that raised hemicylindrical pillow she’s using? Try putting it under your neck instead, to stimulate the vagus nerve.
- While it is best use on bare skin, the effect can be softened by wearing a thin later of clothing between you and the mat.
- She got hers for £71 GBP (this writer got hers for a fraction of that price from Aldi—and here’s an example product on Amazon, at a more mid-range price)
For more details on all of the above and a blow-by-blow account, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Fascia: Why (And How) You Should Take Care Of Yours
Take care!
Don’t Forget…
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