Come As You Are – by Dr. Emily Nagoski
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We’ve all heard the jokes, things like: Q: “Why is the clitoris like Antarctica?” A: “Most men know it’s there; most don’t give a damn”
But… How much do people, in general, really know about the anatomy and physiology of sexual function? Usually very little, but often without knowing how little we know.
This book looks to change that. Geared to a female audience, but almost everyone will gain useful knowledge from this.
The writing style is very easy-to-read, and there are “tl;dr” summaries for those who prefer to skim for relevant information in this rather sizeable (400 pages) tome.
Yes, that’s “what most people don’t know”. Four. Hundred. Pages.
We recommend reading it. You can thank us later!
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Lucid Dreaming: How To Do It, & Why
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Lucid Dreaming: Methods & Uses
We’ve written about dreaming more generally before:
Today we’re going to be talking more about a subject we’ve only touched on previously: lucid dreaming
What it is: lucid dreaming is the practice of being mentally awake while dreaming, with awareness that it is a dream, and control over the dream.
Why is it useful? Beyond simply being fun, it can banish nightmares, it can improve one’s relationship with sleep (always something to look forward to, and sleep doesn’t feel like a waste of time at all!), and it can allow for exploring a lot of things that can’t easily be explored otherwise—which can be quite therapeutic.
How to do it
There are various ways to induce lucid dreaming, but the most common and “entry-level” method is called Mnemonic-Induced Lucid Dreaming (MILD).
MILD involves having some means of remembering what one has forgotten, i.e., that one is dreaming. To break it down further, first we’ll need to learn how to perform a reality check. Again, there are many of these, but one of the simplest is to ask yourself:
How did I get here?
- If you can retrace your steps with relative ease and the story of how you got here does not sound too much like a dream sequence, you are probably not dreaming.
- If you are dreaming, however, chances are that nothing actually led to where you are now; you just appeared here.
Other reality checks include checking whether books, clocks, and/or lightswitches work as they should—all are notorious for often being broken in dreams; books have gibberish or missing or repeated text; clocks do not tell the correct time and often do not even tell a time that could be real (e.g: 07:72), and lightswitches may turn a light on/off without actually changing the level of illumination in the room.
Now, a reality check is only useful if you actually perform it, so this is where MILD comes in.
You need to make a habit of doing a reality check frequently. Whenever you remember, it’s a good time to do a reality check, but you should also try tying it to something. Many people use a red light, because then they can also use a timed red light during the night to subconsciously cue them that they are dreaming. But it could be as simple as “whenever I go to the bathroom, I do a reality check”.
With this in mind, a fun method that has extra benefits is to try to use a magical power, such as psychokinesis. If (while fully awake) whenever you go to pick up some object you imagine it just wooshing magically to meet your hand halfway, then at some point you’ll instinctively do that while dreaming, and it’ll stand a good chance of working—and thus cluing you in that you are dreaming.
How to stay lucid
When you awaken within a dream (i.e. become lucid), there’s a good chance of one of two things happening quickly:
- you forget again
- you wake up
So when you realize you are dreaming, do two things at once:
- verbally repeat to yourself “I am dreaming now”. This will help stretch your awareness from one second to the next.
- look at your hands, and touch things, especially the floor and/or walls. This will help to ground you within the dream.
Things to do while lucid
Flying is a good fun entry-level activity; it’s very common to initially find it difficult though, and only be able to lift up very slightly before gently falling down, or things like that. A good tip is: instead of trying to move yourself, you stay still and move the dream around you, as though you are rotating a 3D model (because guess what: you are).
Confronting your nightmares and/or general fears is a good thing for many. Think, while you’re still awake during the day, about what you would do about the source/trigger of your fear if you had magical powers. Whatever you choose, keep it consistent for now, because this is about habit-forming.
Example: let’s say there’s a person from your past who appears in your nightmares. Let’s say your chosen magic would be “I would cause the ground to open up, swallow them, and close again behind them”. Vividly imagine that whenever they come to mind while you are awake, and when you encounter them next in a nightmare, you’ll remember to do exactly that, and it’ll work.
Learning about your own subconscious is a more advanced activity, but once you’re used to lucid dreaming, you can remember that everything in there is an internal projection of your own mind, so you can literally talk to parts of your subconscious, including past versions of yourself, or singular parts of your greater-whole personality, as per IFS:
Take Care Of Your “Unwanted” Parts Too!
Want to know more?
You might like to read:
Enjoy!
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Non-Alcohol Mouthwash vs Alcohol Mouthwash – Which is Healthier?
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Our Verdict
When comparing non-alcohol mouthwash to alcohol mouthwash, we picked the alcohol.
Why?
Note: this is a contingent choice and is applicable to most, but not all, people.
In short, there has been some concern about alcohol mouthwashes increasing cancer risk, but research has shown this is only the case if you already have an increased risk of oral cancer (for example if you smoke, and/or have had an oral cancer before).
For those for whom this is not the case (for example, if you don’t smoke, and/or have no such cancer history), then best science currently shows that alcohol mouthwash does not cause any increased risk.
What about non-alcohol mouthwashes? Well, they have a different problem; they usually use chlorine-based chemicals like chlorhexidine or cetylpyridinium chloride, which are (exactly as the label promises) exceptionally good at killing oral bacteria.
(They’d kill us too, at higher doses, hence: swill and spit)
Unfortunately, much like the rest of our body, our mouth is supposed to have bacteria there and bad things happen when it doesn’t. In the case of our oral microbiome, cleaning it with such powerful antibacterial agents can kill our “good” bacteria along with the bad, which lowers the pH of our saliva (that’s bad; it means it is more acidic), and thus indirectly erodes tooth enamel.
You can read more about the science of all of the above (with references), here:
Toothpastes & Mouthwashes: Which Help And Which Harm?
Summary:
For most people, alcohol mouthwashes are a good way to avoid the damage that can be done by chlorhexidine in non-alcohol mouthwashes.
Here are some examples, but there will be plenty in your local supermarket:
Non-Alcohol, by Colgate | Alcohol, by Listerine
If you have had oral cancer, or if you smoke, then you may want to seek a third alternative (and also, please, stop smoking if you can).
Or, really, most people could probably skip mouthwashes, if you’ve good oral care already by other means. See also:
Toothpastes & Mouthwashes: Which Help And Which Harm?
(yes, it’s the same link as before, but we’re now drawing your attention to the fact it has information about toothpastes too)
If you do want other options though, might want to check out:
Less Common Oral Hygiene Options ← miswak sticks are especially effective
Take care!
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Gut Feelings – by Dr Will Cole
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More and more, science is uncovering links between our gut health and the rest of our health—including our mental health! We all know “get some fiber and consider probiotics”, but what else is there that we can do?
Quite a lot, actually. And part of it, which Dr. Cole also explores, is the fact that the gut-brain highway is a two-way street!
The book looks a lot especially at the particular relationship between shame and eating. The shame need not initially be about eating, though it can certainly end up that way too. But any kind of shame—be it relating to one’s body, work, relationship, or anything else, can not only have a direct effect on the gut, but indirect too:
Once our “eating our feelings” instinct kicks in, things can spiral from there, after all.
So, Dr. Cole walks us through tackling this from both sides—nutrition and psychology. With chapters full of tips and tricks, plus a 21-day plan (not a diet plan, a habit integration plan), this book hits shame (and inflammation, incidentally) hard and leads us into much healthier habits and cycles.
In short: if you’d like to have a better relationship with your food, improve your gut health, and/or reduce inflammation, this is definitely a book for you!
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Next-Level Headache Hacks
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A Muscle With A Lot Of Therapeutic Value
First, a quick anatomy primer, so that the rest makes sense. We’re going to be talking about your sternocleidomastoid (SCM) muscle today.
To find it, there are two easy ways:
- look in a mirror, turn your head to one side and it’ll stick out on the opposite side of your neck
- look at this diagram
(we’re going to talk about it in the singular, but you have one on each side)
This muscle is interesting for very many reasons, but what we’re going to focus on today is that massaging/stretching it (correctly!) can benefit several things that are right next to it and/or behind it, namely:
- The tenth cranial nerve
- The eleventh cranial nerve
- The carotid artery
Why do we care about these?
Well, we would die quickly without the first and last of those. However, more practically, massaging each has benefits:
The tenth cranial nerve
This one is also known by its superhero alter-ego name:
The Vagus Nerve (And How You Can Make Use Of It)
The eleventh cranial nerve
This one’s not nearly so critical to life, but it does facilitate most of the motor functions in that general part of the body—including some mechanics of speech production, and maintaining posture of the shoulders/neck/head (which in turn strongly affects presence/absence of certain kinds of headaches).
The carotid artery
We suspect you know what this one does already; it supplies the brain (and the rest of your head, for that matter) with oxygenated blood.
What is useful to know today, is that it can be massaged, via the SCM, in a way that brings about a gentler version of this “one weird trick” to cure a lot of kinds of headaches:
Curing Headaches At Home With Actual Science
How (And Why) To Massage Your SCM
…to relieve many kinds of headache, migraine, eye-ache, and tension or pain the jaw. It’s not a magical cure all so this comes with no promises, but it can and will help with a lot of things.
In few words: turn your ahead away from the side where it hurts (if both, just pick one and then repeat for the other side), and slightly downwards. When your SCM sticks out a bit on the other side, gently pinch and rub it, working from the bottom to the top.
If you prefer videos, here is a demonstration:
How (And Why) To Stretch Your SCM
The above already includes a little stretch, but you can stretch it in a way that specifically stimulates your vagus nerve (this is good for many things).
In few words: stand (or sit) up straight, and interlace your fingers together. Put your hands on the back of your neck, thumbs-downwards, and (keeping your face forward) look to one side with your eyes only, and hold that until you feel the urge to yawn (it’ll probably take between about 3 seconds and 30 seconds). Then repeat on the other side.
If you prefer videos, this one is a very slight variation of what we just described but works the same way:
Take care!
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What’s Keeping the US From Allowing Better Sunscreens?
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When dermatologist Adewole “Ade” Adamson sees people spritzing sunscreen as if it’s cologne at the pool where he lives in Austin, Texas, he wants to intervene. “My wife says I shouldn’t,” he said, “even though most people rarely use enough sunscreen.”
At issue is not just whether people are using enough sunscreen, but what ingredients are in it.
The Food and Drug Administration’s ability to approve the chemical filters in sunscreens that are sold in countries such as Japan, South Korea, and France is hamstrung by a 1938 U.S. law that has required sunscreens to be tested on animals and classified as drugs, rather than as cosmetics as they are in much of the world. So Americans are not likely to get those better sunscreens — which block the ultraviolet rays that can cause skin cancer and lead to wrinkles — in time for this summer, or even the next.
Sunscreen makers say that requirement is unfair because companies including BASF Corp. and L’Oréal, which make the newer sunscreen chemicals, submitted safety data on sunscreen chemicals to the European Union authorities some 20 years ago.
Steven Goldberg, a retired vice president of BASF, said companies are wary of the FDA process because of the cost and their fear that additional animal testing could ignite a consumer backlash in the European Union, which bans animal testing of cosmetics, including sunscreen. The companies are asking Congress to change the testing requirements before they take steps to enter the U.S. marketplace.
In a rare example of bipartisanship last summer, Sen. Mike Lee (R-Utah) thanked Rep. Alexandria Ocasio-Cortez (D-N.Y.) for urging the FDA to speed up approvals of new, more effective sunscreen ingredients. Now a bipartisan bill is pending in the House that would require the FDA to allow non-animal testing.
“It goes back to sunscreens being classified as over-the-counter drugs,” said Carl D’Ruiz, a senior manager at DSM-Firmenich, a Switzerland-based maker of sunscreen chemicals. “It’s really about giving the U.S. consumer something that the rest of the world has. People aren’t dying from using sunscreen. They’re dying from melanoma.”
Every hour, at least two people die of skin cancer in the United States. Skin cancer is the most common cancer in America, and 6.1 million adults are treated each year for basal cell and squamous cell carcinomas, according to the Centers for Disease Control and Prevention. The nation’s second-most-common cancer, breast cancer, is diagnosed about 300,000 times annually, though it is far more deadly.
Dermatologists Offer Tips on Keeping Skin Safe and Healthy
– Stay in the shade during peak sunlight hours, 10 a.m. to 4 p.m. daylight time.– Wear hats and sunglasses.– Use UV-blocking sun umbrellas and clothing.– Reapply sunscreen every two hours.You can order overseas versions of sunscreens from online pharmacies such as Cocooncenter in France. Keep in mind that the same brands may have different ingredients if sold in U.S. stores. But importing your sunscreen may not be affordable or practical. “The best sunscreen is the one that you will use over and over again,” said Jane Yoo, a New York City dermatologist.
Though skin cancer treatment success rates are excellent, 1 in 5 Americans will develop skin cancer by age 70. The disease costs the health care system $8.9 billion a year, according to CDC researchers. One study found that the annual cost of treating skin cancer in the United States more than doubled from 2002 to 2011, while the average annual cost for all other cancers increased by just 25%. And unlike many other cancers, most forms of skin cancer can largely be prevented — by using sunscreens and taking other precautions.
But a heavy dose of misinformation has permeated the sunscreen debate, and some people question the safety of sunscreens sold in the United States, which they deride as “chemical” sunscreens. These sunscreen opponents prefer “physical” or “mineral” sunscreens, such as zinc oxide, even though all sunscreen ingredients are chemicals.
“It’s an artificial categorization,” said E. Dennis Bashaw, a retired FDA official who ran the agency’s clinical pharmacology division that studies sunscreens.
Still, such concerns were partly fed by the FDA itself after it published a study that said some sunscreen ingredients had been found in trace amounts in human bloodstreams. When the FDA said in 2019, and then again two years later, that older sunscreen ingredients needed to be studied more to see if they were safe, sunscreen opponents saw an opening, said Nadim Shaath, president of Alpha Research & Development, which imports chemicals used in cosmetics.
“That’s why we have extreme groups and people who aren’t well informed thinking that something penetrating the skin is the end of the world,” Shaath said. “Anything you put on your skin or eat is absorbed.”
Adamson, the Austin dermatologist, said some sunscreen ingredients have been used for 30 years without any population-level evidence that they have harmed anyone. “The issue for me isn’t the safety of the sunscreens we have,” he said. “It’s that some of the chemical sunscreens aren’t as broad spectrum as they could be, meaning they do not block UVA as well. This could be alleviated by the FDA allowing new ingredients.”
Ultraviolet radiation falls between X-rays and visible light on the electromagnetic spectrum. Most of the UV rays that people come in contact with are UVA rays that can penetrate the middle layer of the skin and that cause up to 90% of skin aging, along with a smaller amount of UVB rays that are responsible for sunburns.
The sun protection factor, or SPF, rating on American sunscreen bottles denotes only a sunscreen’s ability to block UVB rays. Although American sunscreens labeled “broad spectrum” should, in theory, block UVA light, some studies have shown they fail to meet the European Union’s higher UVA-blocking standards.
“It looks like a number of these newer chemicals have a better safety profile in addition to better UVA protection,” said David Andrews, deputy director of Environmental Working Group, a nonprofit that researches the ingredients in consumer products. “We have asked the FDA to consider allowing market access.”
The FDA defends its review process and its call for tests of the sunscreens sold in American stores as a way to ensure the safety of products that many people use daily, rather than just a few times a year at the beach.
“Many Americans today rely on sunscreens as a key part of their skin cancer prevention strategy, which makes satisfactory evidence of both safety and effectiveness of these products critical for public health,” Cherie Duvall-Jones, an FDA spokesperson, wrote in an email.
D’Ruiz’s company, DSM-Firmenich, is the only one currently seeking to have a new over-the-counter sunscreen ingredient approved in the United States. The company has spent the past 20 years trying to gain approval for bemotrizinol, a process D’Ruiz said has cost $18 million and has advanced fitfully, despite attempts by Congress in 2014 and 2020 to speed along applications for new UV filters.
Bemotrizinol is the bedrock ingredient in nearly all European and Asian sunscreens, including those by the South Korean brand Beauty of Joseon and Bioré, a Japanese brand.
D’Ruiz said bemotrizinol could secure FDA approval by the end of 2025. If it does, he said, bemotrizinol would be the most vetted and safest sunscreen ingredient on the market, outperforming even the safety profiles of zinc oxide and titanium dioxide.
As Congress and the FDA debate, many Americans have taken to importing their own sunscreens from Asia or Europe, despite the risk of fake products.
“The sunscreen issue has gotten people to see that you can be unsafe if you’re too slow,” said Alex Tabarrok, a professor of economics at George Mason University. “The FDA is just incredibly slow. They’ve been looking at this now literally for 40 years. Congress has ordered them to do it, and they still haven’t done it.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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Elon Musk says ‘disc replacement’ worked for him. But evidence this surgery helps chronic pain is lacking
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Last week in a post on X, owner of the platform Elon Musk recommended people look into disc replacement if they’re experiencing severe neck or back pain.
According to a biography of the billionaire, he’s had chronic back and neck pain since he tried to “judo throw” a 350-pound sumo wrestler in 2013 at a Japanese-themed party for his 42nd birthday, and blew out a disc at the base of his neck.
In comments following the post, Musk said the surgery was a “gamechanger” and reduced his pain significantly.
Musk’s original post has so far had more than 50 million views and generated controversy. So what is disc replacement surgery and what does the evidence tells us about its benefits and harms?
What’s involved in a disc replacement?
Disc replacement is a type of surgery in which one or more spinal discs (a cushion between the spine bones, also known as vertebrae) are removed and replaced with an artificial disc to retain movement between the vertebrae. Artificial discs are made of metal or a combination of metal and plastic.
Disc replacement may be performed for a number of reasons, including slipped discs in the neck, as appears to be the case for Musk.
Disc replacement is major surgery. It requires general anaesthesia and the operation usually takes 2–4 hours. Most people stay in hospital for 2–7 days. After surgery patients can walk but need to avoid things like strenuous exercise and driving for 3–6 weeks. People may be required to wear a neck collar (following neck surgery) or a back brace (following back surgery) for about 6 weeks.
Costs vary depending on whether you have surgery in the public or private health system, if you have private health insurance, and your level of coverage if you do. In Australia, even if you have health insurance, a disc replacement surgery may leave you more than A$12,000 out of pocket.
Disc replacement surgery is not performed as much as other spinal surgeries (for example, spinal fusion) but its use is increasing.
In New South Wales for example, rates of privately-funded disc replacement increased six-fold from 6.2 per million people in 2010–11 to 38.4 per million in 2019–20.
What are the benefits and harms?
People considering surgery will typically weigh that option against not having surgery. But there has been very little research comparing disc replacement surgery with non-surgical treatments.
Clinical trials are the best way to determine if a treatment is effective. You first want to show that a new treatment is better than doing nothing before you start comparisons with other treatments. For surgical procedures, the next step might be to compare the procedure to non-surgical alternatives.
Unfortunately, these crucial first research steps have largely been skipped for disc replacement surgery for both neck and back pain. As a result, there’s a great deal of uncertainty about the treatment.
There are no clinical trials we know of investigating whether disc replacement is effective for neck pain compared to nothing or compared to non-surgical treatments.
For low back pain, the only clinical trial that has been conducted to our knowledge comparing disc replacement to a non-surgical alternative found disc replacement surgery was slightly more effective than an intensive rehabilitation program after two years and eight years.
Complications are not uncommon, and can include disclocation of the artificial disc, fracture (break) of the artificial disc, and infection.
In the clinical trial mentioned above, 26 of the 77 surgical patients had a complication within two years of follow up, including one person who underwent revision surgery that damaged an artery leading to a leg needing to be amputated. Revision surgery means a re-do to the primary surgery if something needs fixing.
Are there effective alternatives?
The first thing to consider is whether you need surgery. Seeking a second opinion may help you feel more informed about your options.
Many surgeons see disc replacement as an alternative to spinal fusion, and this choice is often presented to patients. Indeed, the research evidence used to support disc replacement mainly comes from studies that compare disc replacement to spinal fusion. These studies show people with neck pain may recover and return to work faster after disc replacement compared to spinal fusion and that people with back pain may get slightly better pain relief with disc replacement than with spinal fusion.
However, spinal fusion is similarly not well supported by evidence comparing it to non-surgical alternatives and, like disc replacement, it’s also expensive and associated with considerable risks of harm.
Fortunately for patients, there are new, non-surgical treatments for neck and back pain that evidence is showing are effective – and are far cheaper than surgery. These include treatments that address both physical and psychological factors that contribute to a person’s pain, such as cognitive functional therapy.
While Musk reported a good immediate outcome with disc replacement surgery, given the evidence – or lack thereof – we advise caution when considering this surgery. And if you’re presented with the choice between disc replacement and spinal fusion, you might want to consider a third alternative: not having surgery at all.
Giovanni E Ferreira, NHMRC Emerging Leader Research Fellow, Institute of Musculoskeletal Health, University of Sydney; Christine Lin, Professor, Institute for Musculoskeletal Health, University of Sydney; Christopher Maher, Professor, Sydney School of Public Health, University of Sydney; Ian Harris, Professor of Orthopaedic Surgery, UNSW Sydney, and Joshua Zadro, NHMRC Emerging Leader Research Fellow, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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