Can Home Tests Replace Check-Ups?

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

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 recently hit 65 and try to get regular check-ups, but do you think home testing can be as reliable as a doctor visit? I try to keep as informed as I can and am a big believer in taking responsibility for my own health if I can, but I don’t want to miss something important either. Best as a supplemental thing, perhaps?❞

Depends what’s being tested! And your level of technical knowledge, though there’s always something to be said for ongoing learning.

  • If you’re talking blood tests, urine tests, etc per at-home test kits that get sent off to a lab, then provided they’re well-sourced (and executed correctly by you), they should be as accurate as what a doctor will give, since they are basically doing the same thing (taking a sample and sending it off to a lab).
  • If you’re talking about checking for lumps etc, then a dual approach is best: check yourself at home as often as you feel is reasonable (with once per month being advised at a minimum, especially if you’re aware of an extra risk factor for you) and check-ups with the doctor per their recommendations.
  • If you’re talking about general vitals (blood pressure, heart rate, heart rate variability, VO₂ max, etc), then provided you have a reliable way of testing them, then doing them very frequently at home, to get the best “big picture” view. In contrast, getting them done once a year at your doctor’s could result in a misleading result, if you just ate something different that day or had a stressful morning, for example.

Enjoy

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  • Lyme Disease At-A-Glance

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝Good info as always…was wondering if you have any recommendations for fighting Lyme disease naturally along wDr advice? Dr’s aren’t real keen on alternatives so always interested. Thanks❞

    That depends on whether we’re looking at prevention or cure!

    Prevention:

    • Try not to get bitten by Lyme-disease-carrying ticks. Boots and long socks are your friends. As are long-gauntletted gloves for gardening.
    • If you are in a high-risk area and/or engage in high-risk activities, check your body daily.
      • This is because it usually takes 36–48 hours of being attached for a tick to cause an infection
      • Obviously best if you can get a partner or close friend to help you with this, unless you have mastered some advanced pretzel positions of yoga.
    • Contrary to many folk remedies, the safest way to remove a tick is with tweezers (carefully!).
    • If you find and remove a tick, or otherwise suspect you have developed symptoms, go to your doctor immediately (not next week; today; time really counts for this).

    Cure:

    • No. Sorry. Regretfully, antibiotics are the only known effective treatment.

    However! As with almost any kind of recovery, getting good rest, including good quality sleep, will hasten things. Also sensible is reducing stress if possible, and anything that could worsen inflammation.

    Read: Beyond Supplements: The Real Immune-Boosters!

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  • Put Your Feet Up! (Against A Wall, For 20 Minutes)

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    Feel free to browse our articles while you do

    Here are 10 good reasons to give it a try; there are another 10 in the short (3:18) video:

    • Improves blood circulation
    • Improves blood pressure
    • Relaxes the body as a whole
    • Alleviates lower back tension
    • Eases headaches and migraines
    • Reduces knee pain
    • Relieves swelling in feet and ankles
    • Improves lymphatic flow
    • Stretches the hamstrings (and hip flexors, if you do it wide)
    • Helps quiet the mind

    As for the rest…

    Click Here If The Embedded Video Doesn’t Load Automatically

    PS: about that circulation… As a general rule of thumb, anything that slightly confuses the heart (anatomically, not romantically) will tend to have a beneficial effect, in moderation. This goes for being upside-down (as is partly the case here), and also for high-intensity interval training (HIIT):

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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  • Lacking Motivation? Science Has The Answer

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    The Science Of Motivation (And How To Use It To Your Advantage)

    When we do something rewarding, our brain gets a little (or big!) spike of dopamine. Dopamine is popularly associated with pleasure—which is fair— but there’s more to it than this.

    Dopamine is also responsible for motivation itself, as a prime mover before we do the thing that we find rewarding. If we eat a banana, and enjoy it, perhaps because our body needed the nutrients from it, our brain gets a hit of dopamine.

    (and not because bananas contain dopamine; that dopamine is useful for the body, but can’t pass the blood-brain barrier to have an effect on the brain)

    So where does the dopamine in our brain come from? That dopamine is made in the brain itself.

    Key Important Fact: the brain produces dopamine when it expects an activity to be rewarding.

    If you take nothing else away from today’s newsletter, let it be this!

    It makes no difference if the activity is then not rewarding. And, it will keep on motivating you to do something it anticipated being rewarding, no matter how many times the activity disappoints, because it’ll remember the very dopamine that it created, as having been the reward.

    To put this into an example:

    • How often have you spent time aimlessly scrolling social media, flitting between the same three apps, or sifting through TV channels when “there’s nothing good on to watch”?
    • And how often did you think afterwards “that was a good and rewarding use of my time; I’m glad I did that”?

    In reality, whatever you felt like you were in search of, you were really in search of dopamine. And you didn’t find it, but your brain did make some, just enough to keep you going.

    Don’t try to “dopamine detox”, though.

    While taking a break from social media / doomscrolling the news / mindless TV-watching can be a great and healthful idea, you can’t actually “detox” from a substance your body makes inside itself.

    Which is fortunate, because if you could, you’d die, horribly and miserably.

    If you could “detox” completely from dopamine, you’d lose all motivation, and also other things that dopamine is responsible for, including motor control, language faculties, and critical task analysis (i.e. planning).

    This doesn’t just mean that you’d not be able to plan a wedding; it also means:

    • you wouldn’t be able to plan how to get a drink of water
    • you wouldn’t have any motivation to get water even if you were literally dying of thirst
    • you wouldn’t have the motor control to be able to physically drink it anyway

    Read: Dopamine and Reward: The Anhedonia Hypothesis 30 years on

    (this article is deep and covers a lot of ground, but is a fascinating read if you have time)

    Note: if you’re wondering why that article mentions schizophrenia so much, it’s because schizophrenia is in large part a disease of having too much dopamine.

    Consequently, antipsychotic drugs (and similar) used in the treatment of schizophrenia are generally dopamine antagonists, and scientists have been working on how to treat schizophrenia without also crippling the patient’s ability to function.

    Do be clever about how you get your dopamine fix

    Since we are hardwired to crave dopamine, and the only way to outright quash that craving is by inducing anhedonic depression, we have to leverage what we can’t change.

    The trick is: question how much your motivation aligns with your goals (or doesn’t).

    So if you feel like checking Facebook for the eleventieth time today, ask yourself: “am I really looking for new exciting events that surely happened in the past 60 seconds since I last checked, or am I just looking for dopamine?”

    You might then realize: “Hmm, I’m actually just looking for dopamine, and I’m not going to find it there”

    Then, pick something else to do that will actually be more rewarding. It helps if you make a sort of dopa-menu in advance, of things to pick from. You can keep this as a list on your phone, or printed and pinned up near your computer.

    Examples might be: Working on that passion project of yours, or engaging in your preferred hobby. Or spending quality time with a loved one. Or doing housework (surprisingly not something we’re commonly motivated-by-default to do, but actually is rewarding when done). Or exercising (same deal). Or learning that language on Duolingo (all those bells and whistles the app has are very much intentional dopamine-triggers to make it addictive, but it’s not a terrible outcome to be addicted to learning!).

    Basically… Let your brain’s tendency to get led astray work in your favor, by putting things in front of it that will lead you in good directions.

    Things for your health and/or education are almost always great things to allow yourself the “ooh, shiny” reaction and pick them up, try something new, etc.

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  • The Vicious Cycle Of CKM Syndrome

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    About 90% of American adults have never heard of cardiovascular-kidney-metabolic (CKM) syndrome—an interconnected health condition that affects nearly 90% of American adults through combinations of heart disease, kidney disease, diabetes, and poor energy metabolism.

    Source: About 9 in 10 haven’t heard of condition that affects nearly 90% of U.S. adults, survey reveals

    Why these things go together and why that matters

    Our body is a “system of systems”, including:

    • a countless number of cells (most of them not human) working together to continually make us us
    • ecosystems like our various microbiomes (gut being most talked-about and far-reaching in its effects, but also oral, skin, vaginal, and so forth)
    • a very complex interplay of hormones in our endocrine system
    • large-scale systems like the nervous systems, circulatory systems, immune systems, etc, and yes those are all in the plural because we categorically have more than one of each
    • and more, we could go on all day, depending on how we categorize them

    All this means that if one system goes wrong, the others will soon start to have problems, and we really don’t have any systems that are expendable.

    So, what happens if one system does start failing?

    According to the same American Heart Association poll as gave the “90% of American adults don’t know about this” figure,

    • 68% of respondents mistakenly thought the best approach is to manage each condition separately or were unsure
    • 42% believed a healthy heart wouldn’t likely be affected by other organs or weren’t sure

    However…

    As just one example, there’s a two-way relationship between heart and kidneys:

    1. The heart pumps blood to the body
    2. The metabolic system turns glucose (sugar) from the blood into energy
    3. The process of metabolism dumps waste back into the blood
    4. The kidneys filter waste from the blood and balance fluids, which helps with blood pressure
    5. Blood pressure affects how the heart pumps blood into the body

    When this feedback loop goes bad, this is cardiovascular-kidney-metabolic (CKM) syndrome.

    So, what to do about it?

    The AHA recommend focusing on 4 specific things; we’ll mention them and in each case share one of our main features about that topic:

    1. Healthy blood pressure: Hypertension: Factors Far More Relevant Than Salt
    2. Healthy blood sugars: Improve Your Insulin Sensitivity!
    3. Healthy cholesterol levels: Lower Cholesterol Naturally
    4. Healthy body weight: How To Lose Weight (Healthily!)

    For less information, see also the AHA’s press release: Paying attention to four health factors can help prevent CKM syndrome

    Want to do more?

    Check out:

    Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How) ← especially relevant if you are over 60

    Take care!

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  • Astrology, Mental health and the Economics of Well Being

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    Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Around 75 per cent of the Indian population lives in rural areas, but their access to quality mental health care is limited and traditional approaches continue to be in use. The shortage is to such a large extent that there are only  0.7 physicians per 1000 population and only one psychiatrist for every 343,000 Indians. While over the years the mental health sector has seen major developments, like the 2017 mental health care act. This act establishes equal access for all citizens, to avail government-run or funded mental health services in the country. However, it does not bridge the gap in society as the majority of the population remains deeply unaware or unable to access these services. 

    While the uncertainties of the pandemic brought mental wellbeing to the forefront, the national budget for the sector dropped, making this an issue of human rights. This accessibility to services is further corroborated by the recurring financial expenses of medications and frequent visits to government clinics. The cost of sessions is steep and a single session is not ideal. Spending exorbitant amounts on healthcare is a burden most families can’t afford leading to debt. In the absence of insurance and healthcare schemes and provisions, therapy remains a luxury to many Indians.

    Economic struggles are only one of the causes of this discerning gap in the mental health sector. Barriers caused by sexuality, gender, caste and religion also play a major role in mediating people’s perception and access to therapeutic services. The persistent stigma surrounding mental health, especially in India continues to be a hindrance to seeking help. The supernatural inhibitions and disparity in knowledge across communities only create more confusion. The notion that mental well being is an optional expense is popular, even though the country’s population is in a dire state. Data collected in a WHO report found that nearly 15 per cent of Indian adults need active intervention for one or more mental health issues.

    The population disregards the very prevalence of such mental disorders and more than often finds it fruitless to receive treatment. Some who are open-minded fail to afford the hiked fees that therapists in urban settings charge, leaving them with no option. While for years Indians attributed the systemic weakness of the mental health system to the people’s attitudes, a 2016 survey showed more than 42% of people have positive attitudes toward mental wellbeing and treatment. While the skeptics remain, these underprivileged sections of society too struggle to gain the accessibility they deserve.

    This is where astrology, tarot card reading and other spiritual practices, have created a market for themselves in the well-being industry. The sceptics, and those from poor socio-economic backgrounds resort to these local and easily accessible ways of coping, to instil the faith they so desperately need. Astrology is a layman’s substitute for therapy, or for some even a supplement when they cannot afford extended periods of treatment. Visiting a local astrologer in many ways breeds the self-awareness one would expect from a session in therapy. These practices even hold certain similarities to actual psychotherapy settings, in the way they define, and alleviate aspects of one’s personality and behaviour.

    Very often one simply needs an explanation, or an answer to the ‘why’ no matter how scientifically rooted that response truly is. Astrologers impart a level of faith, that things will get better. For those in rural areas, struggling to provide the bare necessities to their family affording therapy is impossible, so their local psychic, astrologer or pandit becomes their anchor during emotional duress. Tarot cards and other practices primarily focus on the future and act as a guide point for how to deal with the things ahead. For a farmer coping with anxiety, access to anti-anxiety medication is strained, and so is therapy. His best bet remains to consult his next-door jyotish about his burdens.

    A famous clinician Caroline Hexdall in an interview said that “ Part of the popularity of astrology and tarot today has to do with their universal nature”. With growing technology and the pervasiveness of social media, people can gain easy access to self-care and astrology resources. Apps and web pages provide daily tarot cards, zodiac signs readings and astrological predictions for people, and almost serve the purpose of a therapist. Is reading the lines on our palm, and checking the alignment of the stars enough to cure the mental illness they undergo? Is it a solution or a quick fix as a consequence of an ignorant healthcare system?

    Several studies have also shown the deteriorating effects of depending on astrology. Cases of worsening and onset of depression, anxiety and personality disorders are common for those who use astrology as more than just a temporary coping mechanism. It also becomes a source of losing control, as every feeling is attributed to fate and destiny, instilling a sense of helplessness. Ultimately can the mental health system single-handedly address the concerns of inequality and economic access in society?

    Maahira Jain is a third-year student at Ashoka University studying Psychology and Media studies. She is a movie buff and is extremely passionate about writing and traveling.

    This article is republished from OpenAxis under a Creative Commons license. Read the original article.

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  • Farmed Fish vs Wild Caught

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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 😎

    ❝Is it good to eat farm raised fish?❞

    We’ll answer this as a purely health-related question (and thus not considering economy, ecology, ethics, or taste).

    It’s certainly not as good as wild-caught fish, for several reasons, some more serious than others:

    Farmed fish can have quite a different nutritional profile to wild-caught fish, and also contain more contaminants, including heavy metals.

    For example, farmed fish tend to have much higher fat content for the same amount of protein, but lower levels of minerals and other nutrients. Here are two side-by-side:

    Wild-caught salmon | Farmed salmon

    See also:

    Quantitative analysis of the benefits and risks of consuming farmed and wild salmon

    Additionally, because fish in fish farms tend to be very susceptible to diseases (because of the artificially cramped and overcrowded environment), fish farms tend to make heavy use of antibiotics, which can cause all sorts of problems down the line:

    Extended antibiotic treatment in salmon farms select multiresistant gut bacteria with a high prevalence of antibiotic resistance genes

    So definitely, “let the buyer beware”!

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