Dealing With Hearing Loss

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Hearing is important, not only for convenience, but also for cognitive health—as an inability to participate in what for most people is an important part of social life, has been shown to accelerate cognitive decline:

14 Powerful Strategies To Prevent Dementia ← one of them is looking after your hearing

To this end, we’ve written before about ways to retain (or at least slow the loss of) your hearing, here:

5 Ways To Avoid Hearing Loss

But, what if, despite our best efforts, your hearing is declining regardless, or is already impaired in some way?

Working with the hand we’ve been dealt

So, your hearing is bad and/or deteriorating. Assuming you’ve ruled out possibilities of fixing it, the next step is how to manage this new state of affairs.

One thing to seriously consider, sooner than you think you need to, is using hearing aids. This is because they will not only help you in the obvious practical way, but also, they will slow the associated decline of the parts of your brain that process the language you hear:

ACHIEVE study finds hearing aids cut cognitive decline by 48%

…and here’s the paper itself:

Recruitment and baseline data of the Aging and Cognitive Health Evaluation in Elders (ACHIEVE) study: A randomized trial of a hearing loss intervention for reducing cognitive decline

Furthermore, hearing aid use can significantly reduce all-cause mortality:

Association between hearing aid use and mortality in adults with hearing loss in the USA: a mortality follow-up study of a cross-sectional cohort

Your ears are not the only organs

Remember, today’s about dealing with hearing loss, not preventing it (for preventing it, see the second link we dropped up top).

With this in mind: do not underestimate the usefulness of learning to lipread.

Lipreading is not a panacea; it has its limitations:

  • You can’t lipread an audio-only phonecall, or a podcast, or the radio
  • You can’t lipread a video call if the video quality is poor
  • You can’t lipread if someone is wearing a mask (as in many healthcare settings)
  • You can’t lipread multiple people at once; you have to choose whose mouth to watch (or at least, you will miss the first word(s) each time while switching)
  • You can’t lipread during sex if your/their face is somewhere else (may seem like a silly example, but actually communication can be important in sex, and the number of times this writer has had to say “Say again?” in intimate moments is ridiculous)

However, it can also make a huge difference the rest of the time, and can even be a superpower in times/places when other people’s hearing is nullified, such as a noisy environment, or a video call in which someone’s mic isn’t working.

The good news is, it’s really very easy to learn to lipread. There are many valid ways (often involving consciously memorizing mouth-shapes from charts, and then putting them together one by one to build a vocabulary), but this writer recommends a more organic, less effort-intensive approach:

  1. Choose a video of someone who speaks clearly, and for which video you already know what is being said (such as by using subtitles first, or a transcript, or perhaps the person is delivering a famous speech or reciting a poem that you know well, or it’s your favorite movie that you’ve watched many times).
  2. Now watch it with the sound off (assuming you do normally have some hearing; if you don’t, then you’re probably ahead of the game here) and just pay close attention to the lips. Do this on repeat; soon you’ll be able to “hear” the sounds as you see them made.
  3. Now choose a video of someone who speaks clearly, for which video you do not already know what is being said. You’ll probably only get parts of it at first; that’s ok.
  4. Now learn the rest of what they said in that video (by reading a transcript or such), and use it like you used the first video.
  5. Now repeat steps 3 and 4 until you are lipreading most people easily unless there is some clear obfuscation preventing you.

This process should not take long, as there are only about 44 phonemes (distinct sounds) in English, and once you’ve learned them, you’re set. If you speak more languages, those same 44 phonemes should cover most of most of them, but if not, just repeat the above process with the next language.

Remember, if you have at least some hearing, then most of the time your lipreading and your hearing are going to be working together, and neither will be as strong without the other—but if necessary, well-practised lipreading can indeed often stand in for hearing when hearing isn’t available.

A note on sign language:

Sign language is great, and cool, and useful. However, it’s only as useful as the people who know it, which means that it’s top-tier in the Deaf community (where people will dodge hearing-related cognitive decline entirely, because their social interaction is predominantly signed rather than spoken), and can be useful with close friends or family members who learn it (or at least learn some), but isn’t as useful in most of the wider world when people don’t know it. But if you do want to learn it, don’t let that hold you back—be the change you want to see!

Most of our readers are American, so here’s a good starting place for American Sign Language ← this is a list of mostly-free resources

Enjoy!

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  • Osteoporosis & Exercises: Which To Do (And Which To Avoid)

    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

    ❝Any idea about the latest research on the most effective exercises for osteoporosis?❞

    While there isn’t much new of late in this regard, there is plenty of research!

    First, what you might want to avoid:

    • Sit-ups, and other exercises with a lot of repeated spinal flexion
    • Running, and other high-impact exercises
    • Skiing, horse-riding, and other activities with a high risk of falling
    • Golf and tennis (both disproportionately likely to result in injuries to wrists, elbows, and knees)

    Next, what you might want to bear in mind:

    While in principle resistance training is good for building strong bones, good form becomes all the more important if you have osteoporosis, so consider working with a trainer if you’re not 100% certain you know what you’re doing:

    Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis

    Some of the best exercises for osteoporosis are isometric exercises:

    5 Isometric Exercises for Osteoporosis (with textual explanations and illustrative GIFs)

    You might also like this bone-strengthening exercise routine from corrective exercise specialist Kendra Fitzgerald:

    Enjoy!

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  • Seven and a Half Lessons About the Brain – by Dr. Lisa Feldman Barrett

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    We’ve reviewed books about neurology before, and we always try to review books that bring something new/different. So, what makes this one stand out?

    Dr. Lisa Feldman Barrett, one of the world’s foremost neuroscientists, starts with an overview of how our unusual brain (definitely our species’ defining characteristic) came to be, and then devotes the rest of the book to mostly practical information.

    She explains, in clear terms and without undue jargon, how the brain goes about such things as making constant predictions and useful assumptions about our environment, and reports these things to us as facts—which process is usually useful, and sometimes counterproductive.

    We learn about how the apparently mystical trait of empathy works, in real flesh-and-blood terms, and why some kinds of empathy are more metabolically costly than others, and what that means for us all.

    Unlike many such books, this one also looks at what is going on in the case of “different minds” that operate very dissimilarly to our own, and how this neurodiversity is important for our species.

    Critically, she also looks at what else makes our brains stand out, the symphony of “5 Cs” that aren’t often found to the same extent all in the same species: creativity, communication, copying, cooperation, and compression. This latter being less obvious, but perhaps the most important; Dr. Feldman Barrett explains how we use this ability to layer summaries of our memories, perceptions, and assumptions, to allow us to think in abstractions—something that powers much of what we do that separates us from other animals.

    Bottom line: if you’d like to learn more about that big wet organ between your ears, what it does for you, and how it goes about doing it, then this book gives a very practical foundation from which to build.

    Click here to check out Seven and a Half Lessons about the Brain, and learn more about yours!

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  • The Sucralose News: Scaremongering Or Serious?

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    What’s the news on sucralose?

    These past days the press has been abuzz with frightening tales:

    How true and/or serious is this?

    Firstly, let’s manage expectations. Pineapple juice also breaks down DNA, but is not generally considered a health risk. So let’s keep that in mind, while we look into the science.

    Is sucralose as scary as pineapple juice, or is it something actually dangerous?

    The new study (that sparked off these headlines)

    The much-referenced study is publicly available to read in full—here it is:

    Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays

    You may notice that this doesn’t have quite the snappy punchiness of some of the headlines, but let’s break this down, if you’ll pardon the turn of phrase:

    • Toxicological: pertaining to whether or not it has toxic qualities
    • Pharmacokinetic: the science of asking, of chemicals in bodies, “where did it come from; where did it go; what could it do there; what can we know?”
    • Sucralose-6-acetate: an impurity that can be found in sucralose. For perspective, the study found that the sucralose in Splenda contained “up to” 0.67% sucralose-6-acetate.
    • Sucralose: a modified form of sucrose, that makes it hundreds of times sweeter, and non-caloric because the body cannot break it down so it’s treated as a dietary fiber and just passes through
    • In vitro: things are happening in petri dishes, not in animals (human or otherwise), which would be called “in vivo”
    • Screening assays: “we set up a very closed-parameters chemical test, to see what happens when we add this to this” ⇽ oversimplification, but this is the basic format of a screening assay

    Great, now we understand the title, but what about the study?

    Researchers looked primarily at the effects of sucralose-6-acetate and sucralose (together and separately) on epithelial cells (these are very simple cells that are easy to study; conveniently, they are also most of what makes up our intestinal walls). For this, they used a fancy way of replicating human intestinal walls, that’s actually quite fascinating but beyond the scope of today’s newsletter. Suffice it to say: it’s quite good, and/but has its limitations too. They also looked at some in vivo rat studies.

    What they found was…

    Based on samples from the rat feces (somehow this didn’t make it into the headlines), it appears that sucralose may be acetylated in the intestines. What that means is that we, if we are like the rats (definitely not a given, but a reasonable hypothesis), might convert up to 10% of sucralose into sucralose-6-acetate inside us. Iff we do, the next part of the findings become more serious.

    Based on the in vitro simulations, both sucralose and sucralose-6-acetate reduced intestinal barrier integrity at least a little, but sucralose-6-acetate was the kicker when it came to most of the effects—at least, so we (reasonably!) suppose.

    Basically, there’s a lot of supposition going on here but the suppositions are reasonable. That’s how science works; there’s usually little we can know for sure from a single study; it’s when more studies roll in that we start to get a more complete picture.

    What was sucralose-6-acetate found to do? It increased the expression of genes associated with inflammation, oxidative stress, and cancer (granted those three things generally go together). So that’s a “this probably has this end result” supposition.

    More concretely, and which most of the headlines latched onto, it was found (in vitro) to induce cytogenic damage, specifically, of the clastogenic variety (produces DNA strand breaks—so this is different than pineapple’s bromelain and DNA-helicase’s relatively harmless unzipping of genes).

    The dose makes the poison

    So, how much is too much and is that 0.67% something to worry about?

    • Remembering the rat study, it may be more like 10% once our intestines have done their thing. Iff we’re like rats.
    • But, even if it’s only 0.67%, this will still be above the “threshold of toxicological concern for genotoxicity”, of 0.15µg/person/day.
    • On the other hand, the fact that these were in vitro studies is a serious limitation.
    • Sometimes something is very dangerous in vitro, because it’s being put directly onto cells, whereas in vivo we may have mechanisms for dealing with that.

    We won’t know for sure until we get in vivo studies in human subjects, and that may not happen any time soon, if ever, depending on the technical limitations and ethical considerations that sometimes preclude doing certain studies in humans.

    Bottom line:

    • The headlines are written to be scary, but aren’t wrong; their claims are fundamentally true
    • What that means for us as actual humans may not be the same, however; we don’t know yet
    • For now, it is probably reasonable to avoid sucralose just in case

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  • Debunking the myth that vaccines cause autism

    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.

    The myth that autism is linked to childhood vaccines first appeared in a 1998 study by British physician Dr. Andrew Wakefield. The study was later retracted, and Wakefield was discredited. But nearly three decades after the study’s publication, the myth persists, championed by activists, political leaders, and even potential health officials

    There is overwhelming evidence that there is no link between vaccines and autism. “No one has any real or solid evidence that vaccines cause autism,” says Catherine Lord, a psychologist and autism researcher at the University of California, Los Angeles. 

    Here are just some of the many reasons that we know vaccines don’t cause autism.

    The Wakefield study has been thoroughly discredited 

    In 1998, the Lancet published a study describing a small group of children who reportedly had bowel inflammation and developed autism within a month of getting the measles, mumps, and rubella (MMR) vaccine. The study proposed that the vaccination triggered bowel inflammation and developmental delays, including autism. Lead author Andrew Wakefield coined the term “autistic enterocolitis” to describe the condition he and his colleagues claimed to have discovered. 

    The study received significant media attention and immediate criticism from scientists, who pointed out the study’s small size, lack of controls, and insufficient evidence to support its conclusions. 

    Subsequent research published over the next few years refuted Wakefield’s findings. A 1999 Lancet study found no link between autism and the MMR vaccine, and a 2001 study found no evidence of a link or the existence of so-called autistic enterocolitis.

    In 2010, the Lancet finally retracted Wakefield’s fraudulent study, noting that “several elements” of the study were “incorrect” and that the experiments carried out on children had not been approved by an ethics board. The journal’s editor called the paper’s conclusions “utterly false.” 

    A few months later, Wakefield was stripped of his medical license by the United Kingdom’s General Medical Council. The council deemed Wakefield “dishonest and irresponsible” and concluded that he conducted unethical experiments on children. 

    The committee’s investigation also revealed that, less than a year before he published his study claiming that the MMR vaccine was linked to bowel inflammation that triggered autism, Wakefield filed a patent for a standalone measles vaccine and inflammatory bowel disease treatment.

    Thimerosal was removed from childhood vaccines in 2001—with no effect on autism rates

    A 2003 study published by a conservative group known for promoting anti-science myths—including that HIV doesn’t cause AIDS—first proposed that the preservative thimerosal in childhood vaccines is linked to autism. This supposed link was subsequently disproven.

    Thimerosal is added in small amounts to some vaccines to prevent dangerous bacterial and fungal contamination. The substance contains ethylmercury, a form of mercury that the body quickly and safely processes in small doses. 

    Ethylmercury is different from methylmercury, a far more dangerous form of mercury that is toxic at low doses. By contrast, the small amount of thimerosal in some vaccines is harmless to humans and is equal to the amount of mercury in a can of tuna

    The preservative was removed from childhood vaccines as a precautionary measure in 2001. With the exception of some flu shots, no childhood vaccine contains the preservative and hasn’t for more than two decades. Autism rates have not decreased as a result of thimerosal being removed from childhood immunization vaccines. While some types of the annual flu vaccine contain thimerosal, you can get one without it.

    Extensive research also shows that neither thimerosal nor methylmercury at any dose is linked to autism. A 2008 study of statewide California data found that autism rates “increased consistently for children born from 1989 through 2003, inclusive of the period when exposure to [thimerosal-containing vaccines] has declined.”

    Autism rates are the same in vaccinated and unvaccinated children

    Vaccine opponents often falsely claim that vaccinated children are more likely than unvaccinated children to develop autism. Decades of research disprove this false claim. 

    A 2002 analysis of every child born in Denmark over eight years found that children who received MMR vaccines were no more likely to be diagnosed with autism than unvaccinated children. 

    A 2015 study of over 95,000 U.S. siblings found that MMR vaccination is not associated with increased autism diagnosis. This was true even among the siblings of children with autism, who are seven times more likely to develop autism than children without an autistic sibling.

    And a 2018 study found some evidence that children with autism—and their siblings—were more likely to be unvaccinated or under-vaccinated than children without autism.

    Vaccination also has no impact on autism rates at the population level, regardless of the age at which children get vaccinated. 

    “In comparing countries that have different timing and levels of vaccination … there’s no difference in autism,” says Lord. “You can look at different countries with different rates of autism, and there’s no relationship between the rates of autism and vaccinations.”

    Countries such as Taiwan, Tunisia, Turkey, and Morocco, which have some of the world’s lowest autism rates, have childhood immunization rates that are nearly identical to countries with the highest autism rates, including Sweden, Japan, Brunei, and Singapore. 

    Improved awareness and diagnosis play a role in rising autism rates

    Autism was first described in 1911 when it was considered to be a form of severe schizophrenia. Over a century later, our understanding of autism has changed drastically, as have diagnostic standards. 

    A 2013 scientific article describing how medical and social perceptions of autism have evolved explains that “the diagnoses of schizophrenia, psychosis and autism in children were largely interchangeable during the 1940s and 1950s.” Beginning in the 1960s, methods of diagnosing autism improved, “increasing the number of children who were considered to display autistic traits.”

    The autism diagnosis was changed to autism spectrum disorder in 2013. “This category is now very broad, which was an intentional choice to help provide services to the greatest number of people who might need them,” writes Gideon Meyerowitz-Katz, an epidemiologist and creator of the popular Health Nerd blog. 

    “Rather than the severe intellectual disability of the 1940s and 50s, [autism spectrum disorder] is a group of behaviours that can be any severity as long as they are persistent and impact people’s daily functioning in a significant way.” 

    For more information about autism, 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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  • Spark – by Dr. John Ratey

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    We all know that exercise is good for mental health as well as physical. So, what’s so revolutionary about this “revolutionary new science of exercise and the brain”?

    A lot of it has to do with the specific neuroscience of how exercise has not only a mood-boosting effect (endorphins) and neuroprotective effect (helping to guard against cognitive decline), but also promotes neuroplasticity… e.g., the creation and strengthening of neural pathways, as well as boosting the structure of the brain in some parts such as the cerebellum.

    The book also covers not just “exercise has these benefits”, but also the “how this works” of all kinds of brain benefits, including:

    • against Alzheimer’s
    • mitigating ADHD
    • managing menopause
    • dealing with addiction

    …and more. And once we understand how something works, we’re far more likely to be motivated to actually do the kinds of exercises that give the specific benefits we want/need. Which is very much the important part!

    In short: this book will tell you what you need to know to get you doing the exercises you need to enjoy those benefits—very much worth it!

    Click here to get “Spark” from Amazon today!

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  • Reduce Your Stroke Risk

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    ❝Each year in the U.S., over half a million people have a first stroke; however, up to 80% of strokes may be preventable.❞

    ~ American Stroke Association

    Source: New guideline: Preventing a first stroke may be possible with screening, lifestyle changes

    So, what should we do?

    Some of the risk factors are unavoidable or not usefully avoidable, like genetic predispositions and old age, respectively (i.e. it is possible to avoid old age—by dying young, which is not a good approach).

    Some of the risk factors are avoidable. Let’s look at the most obvious first:

    You cannot drink to your good health

    While overall, the World Health Organization has declared that “the only safe amount of alcohol is zero”, when it comes to stroke risk specifically, it seems that low consumption is not associated with stroke, while moderate to high consumption is associated with a commensurately increased risk of stroke:

    Alcohol Intake as a Risk Factor for Acute Stroke

    Note: there are some studies out there that say that a low to moderate consumption may decrease the risk compared to zero consumption. However, any such study that this writer has seen has had the methodological flaw of not addressing why those who do not drink alcohol, do not drink it. In many cases, someone who drinks no alcohol at all does so because either a) it would cause problems with some medication(s) they are taking, or b) they used to drink heavily, and quit. In either case, their reasons for not drinking alcohol may themselves be reasons for an increased stroke risk—not the lack of alcohol itself.

    Smoke now = stroke later

    This one is straightforward; smoking is bad for pretty much everything, and that includes stroke risk, as it’s bad for your heart and brain both, increasing stroke risk by 200–400%:

    Smoking and stroke: the more you smoke the more you stroke

    So, the advice here of course is: don’t smoke

    Diet matters

    The American Stroke Association’s guidelines recommend, just for a change, the Mediterranean Diet. This does not mean just whatever is eaten in the Mediterranean region though, and there are specifically foods that are included and excluded, and the ratios matter, so here’s a run-down of what the Mediterranean Diet does and doesn’t include:

    The Mediterranean Diet: What Is It Good For? ← what isn’t it good for?!

    You can outrun stroke

    Or out-walk it; that’s fine too. Most important here is frequency of exercise, more than intensity. So basically, getting those 150 minutes moderate exercise per week as a minimum.

    See also: The Doctor Who Wants Us To Exercise Less & Move More

    Which is good, because it means we can get a lot of exercise in that doesn’t feel like “having to do” exercise, for example:

    Do You Love To Go To The Gym? No? Enjoy These “No-Exercise Exercises”!

    Your brain needs downtime too

    Your brain (and your heart) both need you to get good regular sleep:

    Sleep Disorders in Stroke: An Update on Management

    We sometimes say that “what’s good for your heart is good for your brain” (because the heart feeds the brain, and also ultimately clears away detritus), and that’s true here too, so we might also want to prioritize sleep regularity over other factors, even over duration:

    How Regularity Of Sleep Can Be Even More Important Than Duration ← this is about adverse cardiovascular events, including ischemic stroke

    Keep on top of your blood pressure

    High blood pressure is a very modifiable risk factor for stroke. Taking care of the above things will generally take care of this, especially the DASH variation of the Mediterranean diet:

    Hypertension: Factors Far More Relevant Than Salt

    However, it’s still important to actually check your blood pressure regularly, because sometimes an unexpected extra factor can pop up for no obvious reason. As a bonus, you can do this improved version of the usual blood pressure test, still using just a blood pressure cuff:

    Try This At Home: ABI Test For Clogged Arteries

    Consider GLP-1 receptor agonists (or…)

    GLP-1 receptor agonists (like Ozempic et al.) seem to have cardioprotective and neuroprotective (thus: anti-stroke) activity independent of their weight loss benefits:

    Neuroprotective Mechanisms of Glucagon-Like Peptide-1-Based Therapies in Ischemic Stroke: An Update Based on Preclinical Research

    Of course, GLP-1 RAs aren’t everyone’s cup of tea, and they do have their downsides (including availability, cost, and the fact benefits reverse themselves if you stop taking them), so if you want a similar effect from a natural approach, there are some foods that work on the body’s incretin responses in the same way as GLP-1 RAs do:

    5 Foods That Naturally Mimic The “Ozempic Effect”

    Better to know sooner rather than too late

    Rather than waiting until one half of our face is drooping to know that there was a stroke risk, here are things to watch out for to know about it before it’s too late:

    6 Signs Of Stroke (One Month In Advance)

    Take care!

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