Heart Attack: His & Hers (Be Prepared!)

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Heart attack symptoms vary by sex. This is governed by hormones, so if you are for example a postmenopausal woman and not on HRT, your symptoms might be nearer that of men.

The following symptom list is intended as a rough “most likely” guide. You may not get all of the symptoms you “should”. You could get symptoms from the “wrong” category. So don’t sweat the minutiae, but do be aware of…

Symptoms for everyone:

  • Jaw, neck, and/or back pain
  • Nausea and/or vomiting
  • Shortness of breath
  • Feeling of impending doom ← heart attack survivors assure us that you’ll know this one if you experience it

Additional symptoms (mostly) just for men:

  • Pressure and/or pain in the upper chest
  • Discomfort and/or tingling in the arms
  • Sudden cold sweat

Additional symptoms (mostly) just for women:

  • Pressure and/or pain in the lower chest and/or abdomen
  • Feeling of fullness and/or indigestion
  • Fatigue, dizziness, possibly fainting

In the event of experiencing symptoms…

Call 911 or your local equivalent.This is not the time to wait to see if it goes away by itself. If unsure, call. Better safe than sorry/dead.

If you are not alone, or if it is someone with you who is having the suspected heart attack, it may be quicker to go to the Emergency Room by car, than wait for an ambulance.

Even if you choose to do that, you should still call 911 anyway, as the responder will be able to instruct you in real-time, not something we can do in a newsletter.

Note that if available, this means three people in the car is ideal:

Driver, patient, and third person on the phone giving information and following instructions.

Emergency situations rarely go entirely by-the-book, but with a little foreknowledge and at least one person with a calm head, preventable deaths can be avoided.

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  • Loving Someone Who Has Dementia – by Dr. Pauline Boss

    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.

    We previously reviewed Dr. Boss’s excellent book “Loss, Trauma, and Resilience: Therapeutic Work With Ambiguous Loss”, which partially overlaps in ideas with this one. In that case, it was about grief when a loved one is “gone, but are they really?”, which can include missing persons, people killed in ways that weren’t 100% confirmed (e.g. no body to bury), and in contrast, people who are present in body but not entirely present mentally: perhaps in a coma, for example. It also includes people are for other reasons not entirely present in the way they used to be, which includes dementia. And that latter case is what this book focuses on.

    In the case of dementia, we cannot, of course, simply focus on ourselves. Well, not if we care about the person with dementia, anyway. Much like with the other kinds of ambiguous loss, we cannot fully come to terms with things while on the cusp of presence and absence, and we cannot, as such, “give up” on our loved one.

    What then, of hope? The author makes the case for—in absence of any kind of closure—making our peace with the situation as it is, making our peace with the uncertainty of things. And that means not only “at any moment could come a more clearly complete loss”, but also on the flipside at least a faint candle of hope, that we should not grasp with both hands (that is not how to treat a candle, literally or metaphorically), but rather, hold gently, and enjoy its gentle light.

    Dr. Boss also covers more practical considerations; family rituals, celebrations, gatherings, and the idea of “the good-enough relationship”. Particularly helpfully, she gives her “seven guidelines for the journey”, which even if one decides against adopting them all, are definitely all good things to at least have considered.

    The style is much more tailored to the lay reader than the other book of hers that we reviewed, which was intended more for clinicians, but useful also for those of us who have been hit by such kinds of grief. In this case, however, her intention is first and foremost for the family of a person who has dementia—there are still footnotes throughout though, for those who still want to read scientific papers that support the various ideas discussed in the book.

    Bottom line: if a loved one has dementia or that seems a likely possibility for you, this book can help a lot!

    Click here to check out Loving Someone Who Has Dementia, and indeed find hope while coping with stress and grief.

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  • Getting Flexible, Starting As An Adult: How Long Does It Really Take?

    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.

    Aleks Brzezinska didn’t start stretching until she was 21, and here’s what she found:

    We’ll not stretch the truth

    A lot of stretching programs will claim “do the splits in 30 days” or similar, and while this may occasionally be true, usually it’ll take longer.

    Brzezinska started stretching seriously when she was 21, and made significant flexibility gains between the ages of 21 and 23 with consistent practice. Since then, she’s just maintained her flexibility.

    There are facts that affect progress significantly, such as:

    • Anatomy: body structure, age, and joint flexibility do influence flexibility; starting younger and/or having hypermobile joints does make it easier.
    • Consistency: regular practice (2–3 times a week) is crucial, but avoid overdoing it, especially when sore.
    • Lifestyle: weightlifting, running, and similar activities can tighten muscles, making flexibility harder to achieve.
    • Hydration: staying hydrated is important for muscle flexibility.

    She also recommends incorporating a variety of different stretching types, rather than just one method, for example passive stretching, active stretching, Proprioceptive Neuromuscular Facilitation (PNF) stretching, and mobility work.

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Jasmine McDonald’s Ballet Stretching Routine

    Take care!

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  • The Intelligence Trap – by David Robson

    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.

    We’re including this one under the umbrella of “general wellness”, because it happens that a lot of very intelligent people make stunningly unfortunate choices sometimes, for reasons that may baffle others.

    The author outlines for us the various reasons that this happens, and how. From the famous trope of “specialized intelligence in one area”, to the tendency of people who are better at acquiring knowledge and understanding to also be better at acquiring biases along the way, to the hubris of “I am intelligent and therefore right as a matter of principle” thinking, and many other reasons.

    Perhaps the greatest value of the book is the focus on how we can avoid these traps, narrow our bias blind spots, and play to our strengths while paying full attention to our weaknesses.

    The style is very readable, despite having a lot of complex ideas discussed along the way. This is entirely to be expected of this author, an award-winning science writer.

    Bottom line: if you’d like to better understand the array of traps that disproportionately catch out the most intelligent people (and how to spot such), then this is a great book for you.

    Click here to check out The Intelligence Trap, and be more wary!

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  • Topping Up Testosterone?

    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 Testosterone Drop

    Testosterone levels decline amongst men over a certain age. Exactly when depends on the individual and also how we measure it, but the age of 45 is a commonly-given waypoint for the start of this decline.

    (the actual start is usually more like 20, but it’s a very small decline then, and speeds up a couple of decades later)

    This has been called “the male menopause”, or “the andropause”.

    Both terms are a little misleading, but for lack of a better term, “andropause” is perhaps not terrible.

    Why “the male menopause” is misleading:

    To call it “the male menopause” suggests that this is when men’s menstruation stops. Which for cis men at the very least, is simply not a thing they ever had in the first place, to stop (and for trans men it’s complicated, depending on age, hormones, surgeries, etc).

    Why “the andropause” is misleading:

    It’s not a pause, and unlike the menopause, it’s not even a stop. It’s just a decline. It’s more of an andro-pitter-patter-puttering-petering-out.

    Is there a better clinical term?

    Objectively, there is “late-onset hypogonadism” but that is unlikely to be taken up for cultural reasons—people stigmatize what they see as a loss of virility.

    Terms aside, what are the symptoms?

    ❝Andropause or late-onset hypogonadism is a common disorder which increases in prevalence with advancing age. Diagnosis of late-onset of hypogonadism is based on presence of symptoms suggestive of testosterone deficiency – prominent among them are sexual symptoms like…❞

    (Read more)

    …and there we’d like to continue the quotation, but if we list the symptoms here, it won’t get past a lot of filters because of the words used. So instead, please feel free to click through:

    Source: Andropause: Current concepts

    Can it be safely ignored?

    If you don’t mind the sexual symptoms, then mostly, yes!

    However, there are a few symptoms we can mention here that are not so subjective in their potential for harm:

    • Depression
    • Loss of muscle mass
    • Increased body fat

    Depression kills, so this does need to be taken seriously. See also:

    The Mental Health First-Aid That You’ll Hopefully Never Need

    (the above is a guide to managing depression, in yourself or a loved one)

    Loss of muscle mass means being less robust against knocks and falls later in life

    Loss of muscle mass also means weaker bones (because the body won’t make bones stronger than it thinks they need to be, so bone will follow muscle in this regard—in either direction)

    See also:

    Increased body fat means increased risk of diabetes and heart disease, as a general rule of thumb, amongst other problems.

    Will testosterone therapy help?

    That’s something to discuss with your endocrinologist, but for most men whose testosterone levels are lower than is ideal for them, then yes, taking testosterone to bring them [back] to “normal” levels can make you happier and healthier (though it’s certainly not a cure-all).

    See for example:

    Testosterone Therapy Improves […] and […] in Hypogonadal Men

    (Sorry, we’re not trying to be clickbaity, there are just some words we can’t use without encountering software problems)

    Here’s a more comprehensive study that looked at 790 men aged 65 or older, with testosterone levels below a certain level. It looked at the things we can’t mention here, as well as physical function and general vitality:

    ❝The increase in testosterone levels was associated with significantly increased […] activity, as assessed by the Psychosexual Daily Questionnaire (P<0.001), as well as significantly increased […] desire and […] function.

    The percentage of men who had an increase of at least 50 m in the 6-minute walking distance did not differ significantly between the two study groups in the Physical Function Trial but did differ significantly when men in all three trials were included (20.5% of men who received testosterone vs. 12.6% of men who received placebo, P=0.003).

    Testosterone had no significant benefit with respect to vitality, as assessed by the Functional Assessment of Chronic Illness Therapy–Fatigue scale, but men who received testosterone reported slightly better mood and lower severity of depressive symptoms than those who received placebo❞

    Source: Effects of Testosterone Treatment in Older Men

    We strongly recommend, by the way, when a topic is of interest to you to read the paper itself, because even the extract above contains some subjectivity, for example what is “slightly better”, and what is “no significant benefit”.

    That “slightly better mood and lower severity of depressive symptoms”, for example, has a P value of 0.004 in their data, which is an order of magnitude more significant than the usual baseline for significance (P<0.05).

    And furthermore, that “no significant benefit with respect to vitality” is only looking at either the primary outcome aggregated goal or the secondary FACIT score whose secondary outcome had a P value of 0.06, which just missed the cut-off for significance, and neglects to mention that all the other secondary outcome metrics for men involved in the vitality trial were very significant (ranging from P=0.04 to P=0.001)

    Click here to see the results table for the vitality trial

    Will it turn me into a musclebound angry ragey ‘roidmonster?

    Were you that kind of person before your testosterone levels declined? If not, then no.

    Testosterone therapy seeks only to return your testosterone levels to where they were, and this is done through careful monitoring and adjustment. It’d take a lot more than (responsible) endocrinologist-guided hormonal therapy to turn you into Marvel’s “Wolverine”.

    Is testosterone therapy safe?

    A question to take to your endocrinologist because everyone’s physiology is different, but a lot of studies do support its general safety for most people who are prescribed it.

    As with anything, there are risks to be aware of, though. Perhaps the most critical risk is prostate cancer, and…

    ❝In a large meta-analysis of 18 prospective studies that included over 3500 men, there was no association between serum androgen levels and the risk of prostate cancer development

    For men with untreated prostate cancer on active surveillance, TRT remains controversial. However, several studies have shown that TRT is not associated with progression of prostate cancer as evidenced by either PSA progression or gleason grade upstaging on repeat biopsy.

    Men on TRT should have frequent PSA monitoring; any major change in PSA (>1 ng/mL) within the first 3-6 months may reflect the presence of a pre-existing cancer and warrants cessation of therapy❞

    Those are some select extracts, but any of this may apply to you or your loved one, we recommend to read in full about this and other risks:

    Risks of testosterone replacement therapy in men

    See also: Prostate Health: What You Should Know

    Beyond that… If you are prone to baldness, then taking testosterone will increase that tendency. If that’s a problem for you, then it’s something to know about. There are other things you can take/use for that in turn, so maybe we’ll do a feature on those one of these days!

    For now, take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Kettlebell Sport & Fitness Basics – by Audrey Burgio

    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.

    Professional athlete & coach Audrey Burgio covers how to get a full-body workout that will make you stronger and more flexible (there are stretches here too, and many exercises are about strength and suppleness), as well as building stability and balance. In short, more robust and with better mobility.

    Which is one of the best things about kettlebell training—unlike dumbbells and barbells, a kettlebell requires the kind of strength that one has to use when doing many routine tasks, from carrying the groceries to moving a big pan in the kitchen.

    Because it is otherwise absolutely possible to look like Arnold Schwarzenegger in the gym, and then still pull a muscle moving something at home because the angle was awkward or somesuch!

    However, making one’s body so robust does require training safely, and the clear instructions in this book will help the reader avoid injuries that might otherwise be incurred by just picking up some kettlebells and guessing.

    Bottom line: if you’d like to get strong and supple from the comfort of your own home, this book can definitely lead the way!

    Click here to check out Kettlebell Sport & Fitness Basics, and see the difference in your body!

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  • The Magic of L-theanine

    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.

    All The Benefits Of Caffeine And More, Without The Drawbacks? What’s The Catch?

    It just takes one extra supplement.

    For many of us, our morning brew is practically a ritual, but caffeine can also cause all kinds of problems ranging from caffeine jitters to caffeine crashes to caffeine addiction and withdrawal. Surely, something could be better?

    Well, yes it could! You doubtlessly know about green tea’s antioxidant properties, but its amino acid, l-theanine (which can be taken as a supplement with coffee, if you don’t enjoy green tea) has so much more to offer:

    • L-theanine has been found to reduce stress responses—and let’s face it, when we most want/need a coffee is often when facing stress
    • It also reduces anxiety, making it a very safe “downer” without the problems of, for example, alcohol—or other potentially addictive substances
    • It’s far more than just that, though! Paradoxically, l-theanine also improves alertness (what other calming things promote alertness? Not so many)
    • Part of its trick is that it also improves accuracy—whereas stimulants like caffeine may produce a twitchy, jumpy, responsiveness, l-theanine’s signature effect is a calm state of sharp readiness. Caffeine works by stimulating the adrenal gland and increasing blood pressure, while simultaneously blocking adenosine receptors so that your body doesn’t notice its own tiredness—which is why you’re likely to crash later, when the tiredness that had been masked, all hits at once. Instead, l-theanine taken with caffeine acts as a moderator of that, making for a longer, gentler curve. In terms of subjective experience, what this can mean for many people is: no more caffeine jitters!
    • All this means that while l-theanine can boost all kinds of cognitive function, including alertness and accuracy, many like to take in the evening as it can also promote a good night’s sleep, ready to be at your best the next day.
    • How much to take? 200mg is a commonly used dosage, which in supplement terms is usually a single capsule. A lot easier to take than the 40 cups of green tea that this dosage would otherwise be!

    Don’t Forget…

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    Learn to Age Gracefully

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