Simply The Pits: These Underarm Myths!
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Are We Taking A Risk To Smell Fresh As A Daisy?
Yesterday, we asked you for your health-related view of underarm deodorants.
So, what does the science say?
They can cause (or increase risk of) cancer: True or False?
False, so far as we know. Obviously it’s very hard to prove a negative, but there is no credible evidence that deodorants cause cancer.
The belief that they do comes from old in vitro studies applying the deodorant directly to the cells in question, like this one with canine kidney tissues in petri dishes:
Antiperspirant Induced DNA Damage in Canine Cells by Comet Assay
Which means that if you’re not a dog and/or if you don’t spray it directly onto your internal organs, this study’s data doesn’t apply to you.
In contrast, more modern systematic safety reviews have found…
❝Neither is there clear evidence to show use of aluminum-containing underarm antiperspirants or cosmetics increases the risk of Alzheimer’s Disease or breast cancer.
Metallic aluminum, its oxides, and common aluminum salts have not been shown to be either genotoxic or carcinogenic.❞
(however, one safety risk it did find is that we should avoid eating it excessively while pregnant or breastfeeding)
Alternatives like deodorant rocks have fewer chemicals and thus are safer: True or False?
True and False, respectively. That is, they do have fewer chemicals, but cannot in scientific terms be qualifiably, let alone quantifiably, described as safer than a product that was already found to be safe.
Deodorant rocks are usually alum crystals, by the way; that is to say, aluminum salts of various kinds. So if it was aluminum you were hoping to avoid, it’s still there.
However, if you’re trying to cut down on extra chemicals, then yes, you will get very few in deodorant rocks, compared to the very many in spray-on or roll-on deodorants!
Soap and water is a safe, simple, and sufficient alternative: True or False?
True or False, depending on what you want as a result!
- If you care that your deodorant also functions as an antiperspirant, then no, soap and water will certainly not have an antiperspirant effect.
- If you care only about washing off bacteria and eliminating odor for the next little while, then yes, soap and water will work just fine.
Bonus myths:
There is no difference between men’s and women’s deodorants, apart from the marketing: True or False?
False! While to judge by the marketing, the only difference is that one smells of “evening lily” and the other smells of “chainsaw barbecue” or something, the real difference is…
- The “men’s” kind is designed to get past armpit hair and reach the skin without clogging the hair up.
- The “women’s” kind is designed to apply a light coating to the skin that helps avoid chafing and irritation.
In other words… If you are a woman with armpit hair or a man without, you might want to ignore the marketing and choose according to your grooming preferences.
Hopefully you can still find a fragrance that suits!
Shaving (or otherwise depilating) armpits is better for hygiene: True or False?
True or False, depending on what you consider “hygiene”.
Consistent with popular belief, shaving means there is less surface area for bacteria to live. And empirically speaking, that means a reduction in body odor:
However, shaving typically causes microabrasions, and while there’s no longer hair for the bacteria to enjoy, they now have access to the inside of your skin, something they didn’t have before. This can cause much more unpleasant problems in the long-run, for example:
❝Hidradenitis suppurativa is a chronic and debilitating skin disease, whose lesions can range from inflammatory nodules to abscesses and fistulas in the armpits, groin, perineum, inframammary region❞
Read more: Hidradenitis suppurativa: Basic considerations for its approach: A narrative review
And more: Hidradenitis suppurativa: Epidemiology, clinical presentation, and pathogenesis
If this seems a bit “damned if you do; damned if you don’t”, this writer’s preferred way of dodging both is to use electric clippers (the buzzy kind, as used for cutting short hair) to trim hers down low, and thus leave just a little soft fuzz.
What you do with yours is obviously up to you; our job here is just to give the information for everyone to make informed decisions whatever you choose 🙂
Take care!
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Figs vs Banana – Which is Healthier?
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Our Verdict
When comparing figs to banana, we picked the banana.
Why?
Both of these fruits have a reputation for being carb-heavy (though their glycemic index is low in both cases because of the fiber), and they both have approximately the same macros across the board. So a tie on macros.
When it comes to vitamins, figs have more of vitamins A, B1, E, and K, while banana has more of vitamins B2, B3, B5, B6, B9, C, and choline. So, a win for banana there.
In the category of minerals, figs have more calcium and iron, while banana has more copper, magnesium, manganese, phosphorus, potassium, and selenium. Another win for banana.
Adding up the section makes for a win for bananas, but by all means, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
Which Sugars Are Healthier, And Which Are Just The Same?
Take care!
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Stretching & Mobility – by James Atkinson
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“I will stretch for just 10 minutes per day”, we think, and do our best. Then there are a plethora of videos saying “Stretching mistakes that you are making!” and it turns out we haven’t been doing them in a way that actually helps.
This book fixes that. Unlike some books of the genre, it’s not full of jargon and you won’t need an anatomy and physiology degree to understand it. It is, however, dense in terms of the information it gives—it’s not padded out at all; it contains a lot of value.
The stretches are all well-explained and well-illustrated; the cover art will give you an idea of the anatomical illustration style contained with in.
Atkinson also gives workout plans, so that we know we’re not over- or under-training or trying to do too much or missing important things out.
Bottom line: if you’re looking to start a New Year routine to develop better suppleness, this book is a great primer for that.
Click here to check out Stretching and Mobility, and improve yours!
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Looking to warm up with a sauna this winter? Here are 5 tips to enjoy it safely
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.
Sauna bathing is booming in Australia. Once considered a luxury experience or only a Nordic tradition, saunas are now part of the everyday for many Australians. They’re commonly found in gyms, hotels, leisure centres, and even in homes.
A traditional Finnish sauna is usually a wooden room heated to between 70°C and 100°C. People sit or lie inside to expose their bodies to high temperatures, typically in very low humidity. This dry heat helps prevent scalding. Sessions usually last 10–20 minutes, often with breaks in between to cool down.
Many people use saunas to relax, improve their sleep, and for supposed health benefits often promoted on social media.
People also go to saunas as a social experience.
But what does the science say about the health benefits of sauna bathing? And are there any risks?
FreshSplash/Getty Images What the evidence tells us
Saunas have been used for centuries, particularly in Finland. Now, research is beginning to confirm many of the health benefits that have long been touted.
Heart and blood pressure
When you’re in a sauna, your body reacts to the heat by increasing your heart rate and widening blood vessels near the skin surface. This process, called vasodilation, helps move warm blood to the skin so heat can escape.
As a result, the heart works harder – similar to light or moderate exercise – and blood pressure often drops slightly. Over time, sauna bathing can lead to healthier blood vessels and lower blood pressure.
A long-term study of more than 2,000 Finnish men found those who used a sauna four to seven times a week were 50% less likely to die from cardiovascular disease (such as heart attack or stroke) compared to those who only went once a week.
Lungs and immunity
The warm air in saunas may also be good for your respiratory system. Regular sauna use can help open your airways, loosen mucus, and make it easier to breathe, especially if you have asthma or chronic bronchitis.
Some studies suggest regular sauna bathing might also reduce the incidence of common colds. It’s not exactly clear how this could work, but it appears heat exposure may enhance our immune response, for example through a short-term increase in white blood cell production.
Aches and pains
The heat from a sauna helps to relax muscles and ease joint stiffness. It may also trigger the release of endorphins, the body’s natural painkillers.
This is likely why people with conditions such as arthritis and fibromyalgia often report feeling better after a sauna session.
Sleep and mood
Many people find saunas relaxing. What’s more, after a sauna, your body cools down. This drop in core temperature can help signal to the body that it’s ready for sleep. Some research has shown regular sauna use is linked to better sleep quality.
The heat may also boost mood by increasing levels of endorphins and other feel-good brain chemicals. Some studies suggest regular sauna use could help people with depression.
But there can be risks
Saunas are generally safe, but they’re not completely risk-free.
The most common issues people experience with sauna use include dizziness, fainting or nausea. These problems can be related to a sudden drop in blood pressure, and are more likely if people stay in too long or become dehydrated.
Falling asleep in a sauna can be particularly dangerous. If you lose track of time or nod off, your body temperature can climb too high, which increases the risk of heat stroke or even death.
Alcohol and drug use increase the risk of fainting, falling asleep, or not noticing signs of overheating.
In rare cases, saunas have been linked to sudden cardiac deaths. This usually occurs in people with pre-existing heart disease, especially if they were alone or intoxicated.
Who is most at risk?
Young children are at higher risk of adverse effects from sauna use as their bodies have yet to develop capacity to regulate heat as well as adults.
People with heart conditions, low blood pressure or abnormal heart rhythms may be at greater risk as well.
Some medications people with heart disease or low blood pressure take, such as diuretics or beta blockers, can make them more vulnerable by interfering with the body’s ability to manage fluid loss or heat.
5 tips for safer sauna use
1. Start slow: begin with short sessions, 5–10 minutes, and be aware of the temperature. As your body adapts, you can extend session length and tolerate higher temperatures
2. Stay hydrated: drink water before, during, and after. Avoid alcohol or heavy meals before your session
3. Cool down periodically: switch to a cool shower, bath or room between bouts of sauna use to allow your body to tolerate more total exposure
4. Listen to your body: leave if you feel dizzy, nauseated or experience tightness in your chest. Rest somewhere cool until you feel normal again and seek help if you don’t feel better after a short rest
5. Talk to your doctor: if you have heart disease, low blood pressure, diabetes, are pregnant or on medication, and get medical clearance before trying a sauna.
First-time users should take extra care and ease into sauna use gradually. The hotter the sauna and the longer the session, the more stress it puts on your body. Always adjust based on your health, experience, and how you feel at the time.
Saunas can be enjoyable and offer real health benefits. But there are risks if you push past your body’s limits.
Samuel Cornell, PhD Candidate in Public Health & Community Medicine, School of Population Health, UNSW Sydney and Jem Cheng, Postdoctoral Research Associate in the Thermal Ergonomics Laboratory, Faculty of Medicine and Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Beetroot vs Sweet Potato – Which is Healthier?
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.
Our Verdict
When comparing beetroot to sweet potato, we picked the sweet potato.
Why?
Quite a straightforward one today!
In terms of macros, sweet potato has more protein, carbs, and fiber. The glycemic index of both of these root vegetables is similar (and in each case varies similarly depending on how it is cooked), so we’ll call the winner the one that’s more nutritionally dense—the sweet potato.
Looking at vitamins next, beetroot has more vitamin B9 (and is in fact a very good source of that, unlike sweet potato), and/but sweet potato is a lot higher in vitamins A, B1, B2, B3, B5, B6, B7, C, E, K, and choline. And we’re talking for example more than 582x more vitamin A, more than 17x more vitamin E, more than a 10x more vitamin K, and at least multiples more of the other vitamins mentioned. So this category’s not a difficult one to call for sweet potato.
When it comes to minerals, beetroot has more selenium, while sweet potato has more calcium, copper, magnesium, manganese, phosphorus, and potassium. They’re approximately equal in iron and zinc. Another win for sweet potato.
Of course, enjoy both. But if you’re looking for the root vegetable that’ll bring the most nutrients, it’s the sweet potato.
Want to learn more?
You might like to read:
No, beetroot isn’t vegetable Viagra. But here’s what else it can do
Take care!
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The Brain Alarm Signs That Warn Of Dementia
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.
When it comes to predicting age-related cognitive impairment:
First there are genetic factors to take into account (such as the APOE4 gene for Alzheimer’s), as well as things such as age and sex.
When it comes to sex, by the way, what matters here is hormones, which is why [it seems; this as technically as yet unproven with full rigor, but the hypothesis is sound and there is a body of evidence gradually being accumulated to support it] postmenopausal women with untreated menopause get Alzheimer’s at a higher rate and deteriorate more quickly:
Alzheimer’s Sex Differences May Not Be What They Appear
Next, there are obviously modifiable lifestyle factors to take into account, things that will reduce your risk such as getting good sleep, good diet, good exercise, and abstaining from alcohol and smoking, as well as oft-forgotten things such as keeping cognitively active and, equally importantly, socially active:
How To Reduce Your Alzheimer’s Risk
(the article outlines what matters the most in each of the above areas, by the way, so that you can get the most bang-for-buck in terms of lifestyle adjustments)
Lastly (in the category of risk factors), there are things to watch out for in the blood such as hypertension and high cholesterol.
Nipping it in the blood
In new research (so new it is still ongoing, but being at year 2 of a 4-year prospective study, they have published a paper with their results so far), researchers have:
- started with the premise “dementia is preceded by mild cognitive impairment”
- then, asked the question “what are the biometric signs of mild cognitive impairment?”
Using such tools as functional near-infrared spectroscopy (fNIRS) while the participants performed cognitive tasks, they were able to record changes in plasma levels of extracellular vesicles, assessing them with small-particle flow cytometry.
Translating from sciencese: they gave the participants mental tasks, and while they completed them, the researchers scanned their brains and monitored blood flow and the brain’s ability to compensate for any lack of it.
What they found:
- in young adults, blood flow increased, facilitating neurovascular coupling (this is good)
- in older adults, blood flow did not increase as much, but they engaged other areas of the brain to compensate, by what’s called functional connectivity (this is next best)
- in those with mild cognitive impairment, blood flow was reduced, and they did not have the ability to compensate by functional connectivity (this is not good)
They also performed a liquid biopsy, which sounds alarming but it just means they took some blood, and tested this for density of cerebrovascular endothelial extracellular vesicles (CEEVs), which—in more prosaic words—are bits from the cells lining the blood vessels in the brain.
People with mild cognitive impairment had more of these brain bits in their blood than those without.
You can read the paper itself here:
What this means
The science here is obviously still young (being as it is still in progress), but this will likely contribute greatly to early warning signs of dementia, by catching mild cognitive impairment in its early stages, by means of a simple blood test, instead of years of wondering before getting a dementia diagnosis.
And of course, forewarned is forearmed, so if this is something that could be done as a matter of routine upon hitting the age of, say, 65 and then periodically thereafter, it would catch a lot of cases while there’s still more time to turn things around.
As for how to turn things around, well, we imagine you have now read our “How To Reduce Your Alzheimer’s Risk” article linked up top (if not, we recommend checking it out), and there is also…
Do Try This At Home: The 12-Week Brain Fitness Program To Measurably Boost Your Brain
Take care!
When it comes to predicting age-related cognitive impairment:
First there are genetic factors to take into account (such as the APOE4 gene for Alzheimer’s), as well as things such as age and sex.
When it comes to sex, by the way, what matters here is hormones, which is why [it seems; this as technically as yet unproven with full rigor, but the hypothesis is sound and there is a body of evidence gradually being accumulated to support it] postmenopausal women with untreated menopause get Alzheimer’s at a higher rate and deteriorate more quickly:
Alzheimer’s Sex Differences May Not Be What They Appear
Next, there are obviously modifiable lifestyle factors to take into account, things that will reduce your risk such as getting good sleep, good diet, good exercise, and abstaining from alcohol and smoking, as well as oft-forgotten things such as keeping cognitively active and, equally importantly, socially active:
How To Reduce Your Alzheimer’s Risk
(the article outlines what matters the most in each of the above areas, by the way, so that you can get the most bang-for-buck in terms of lifestyle adjustments)
Lastly (in the category of risk factors), there are things to watch out for in the blood such as hypertension and high cholesterol.
Nipping it in the blood
In new research (so new it is still ongoing, but being at year 2 of a 4-year prospective study, they have published a paper with their results so far), researchers have:
- started with the premise “dementia is preceded by mild cognitive impairment”
- then, asked the question “what are the biometric signs of mild cognitive impairment?”
Using such tools as functional near-infrared spectroscopy (fNIRS) while the participants performed cognitive tasks, they were able to record changes in plasma levels of extracellular vesicles, assessing them with small-particle flow cytometry.
Translating from sciencese: they gave the participants mental tasks, and while they completed them, the researchers scanned their brains and monitored blood flow and the brain’s ability to compensate for any lack of it.
What they found:
- in young adults, blood flow increased, facilitating neurovascular coupling (this is good)
- in older adults, blood flow did not increase as much, but they engaged other areas of the brain to compensate, by what’s called functional connectivity (this is next best)
- in those with mild cognitive impairment, blood flow was reduced, and they did not have the ability to compensate by functional connectivity (this is not good)
They also performed a liquid biopsy, which sounds alarming but it just means they took some blood, and tested this for density of cerebrovascular endothelial extracellular vesicles (CEEVs), which—in more prosaic words—are bits from the cells lining the blood vessels in the brain.
People with mild cognitive impairment had more of these brain bits in their blood than those without.
You can read the paper itself here:
What this means
The science here is obviously still young (being as it is still in progress), but this will likely contribute greatly to early warning signs of dementia, by catching mild cognitive impairment in its early stages, by means of a simple blood test, instead of years of wondering before getting a dementia diagnosis.
And of course, forewarned is forearmed, so if this is something that could be done as a matter of routine upon hitting the age of, say, 65 and then periodically thereafter, it would catch a lot of cases while there’s still more time to turn things around.
As for how to turn things around, well, we imagine you have now read our “How To Reduce Your Alzheimer’s Risk” article linked up top (if not, we recommend checking it out), and there is also…
Do Try This At Home: The 12-Week Brain Fitness Program To Measurably Boost Your Brain
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
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Fascia Hopping: The Powerful Over-50 Exercise You’re Probably Not Doing
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.
A 62-year-old man reported feeling 10 years younger after just 8 days of fascia hopping. Now, anecdote ≠ data, but it seems worth investigating:
Let’s hop straight to it
Fascia is the web-like layer of connective tissue that divides your muscles and organs from each other. It simultaneously holds some stuff in place, and allows other parts to glide over each other with minimal friction.
At least, that’s what it’s supposed to do.
Like any body part, it can go wrong. And like any body part, it needs maintenance. In fascia’s case, the maintenance is to keep it slippy where it should be slippy and grippy where it should be grippy.
Here’s an exercise series for that, as described/shown in the video:
Prepping the fascia:
- Align posture: head lifted, shoulders down.
- Stretch fascia in all directions (up-down, left-right).
- Maintain a “fascia wetsuit” concept—taut but not unduly tense.
Springboard feet setup:
- Stand on balls of feet, heels slightly raised.
- Bounce gently to engage fascia elasticity.
“Fascia Strength & Power” dance:
- Move hips in a figure-eight motion.
- Keep shoulders relaxed, allowing movement to flow from the center.
Fascia hopping:
- Keep heels fixed, bounce lightly.
- Progress to small hops if possible.
- Maintain a smooth rhythm to activate elasticity.
Do these for 2 minutes daily for 7 days. It doesn’t have to be a dedicated exercise session; you can do it while you’re waiting for the water to boil in the kitchen, or things like that.
For more on these exercises plus visual demonstrations (it’s very simple), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Fascia: Why (And How) You Should Take Care Of Yours
Take care!
Don’t Forget…
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