Eye Drops: Safety & Alternatives
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝Before important business meetings my father used to use eye drops to add a “sparkle” to his eyes. I think that is a step too far, but what, short of eye drops, can we do to keep our eyes bright throughout the day?❞
Firstly, we’d indeed not recommend eye drops unless advised to do so by your doctor to treat a specific health condition:
- Infections from over-the-counter artificial tears
- Are my eye drops safe to use?
- More eye drops recalled due to infection danger
Those eye drops that “add sparkle” are often based on astringents such as witch hazel. This means that the capillaries in the eye undergo vasoconstriction, becoming much less visible and the eye thus appears much whiter and thus brighter.
There isn’t a way to do the same thing from the inside, as taking a vasoconstrictor will simply increase your general blood pressure, making the capillaries of your eyes more, rather than less, visible.
However, what you can do is…
- look after your general vasculature (cardiovascular health)
- in particular, reduce hypertension
- that includes limiting salt
- stay away from vasoconstrictors (including caffeine)
- reduce your resting cortisol levels
- that certainly also means reducing alcohol consumption
- maintain good hydration
Take care!
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How To Improve Your Heart Rate Variability
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How’s your heart rate variability?
The hallmarks of a good, strong cardiovascular system include a medium-to-low resting heart rate (for adults: under 60 beats per minute is good; under 50 is typical of athletes), and healthy blood pressure (for adults: under 120/80, while still above 90/60, is generally considered good).
Less talked-about is heart rate variability, but it’s important too…
What is heart rate variability?
Heart rate variability is a measure of how quickly and easily your heart responds to changes in demands placed upon it. For example:
- If you’re at rest and then start running your fastest (be it for leisure or survival or anything in between), your heart rate should be able to jump from its resting rate to about 180% of that as quickly as possible
- When you stop, your heart rate should be able to shift gears back to your resting rate as quickly as possible
The same goes, to a commensurately lesser extent, to changes in activity between low and moderate, or between moderate and high.
- When your heart can change gears quickly, that’s called a high heart rate variability
- When your heart is sluggish to get going and then takes a while to return to normal after exertion, that’s called a low heart rate variability.
The rate of change (i.e., the variability) is measured in microseconds per beat, and the actual numbers will vary depending on a lot of factors, but for everyone, higher is better than lower.
Aside from quick response to crises, why does it matter?
If heart rate variability is low, it means the sympathetic nervous system is dominating the parasympathetic nervous system, which means, in lay terms, your fight-or-flight response is overriding your ability to relax.
See for example: Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature
This has a lot of knock-on effects for both physical and mental health! Your heart and brain will take the worst of this damage, so it’s good to improve things for them impossible.
This Saturday’s Life Hacks: how to improve your HRV!
Firstly, the Usual Five Things™:
- A good diet (that avoids processed foods)
- Good exercise (that includes daily physical activity—more often is more important than more intense!)
- Good sleep (7–9 hours of good quality sleep per night)
- Reduce or eliminate alcohol consumption (this is dose-dependent; any reduction is an improvement)
- Don’t smoke (just don’t)
Additional regular habits that help a lot:
- Breathing exercises, mindfulness, meditation
- Therapy, especially CBT and DBT
- Stress-avoidance strategies, for example:
- Get (and maintain) your finances in good order
- Get (and maintain) your relationship(s) in good order
- Get (and maintain) your working* life in good order
*Whatever this means to you. If you’re perhaps retired, or otherwise a home-maker, or even a student, the things you “need to do” on a daily basis are your working life, for these purposes.
In terms of simple, quick-fix, physical tweaks to focus on if you’re already broadly leading a good life, two great ones are:
- Exercise: get moving! Walk to the store even if you buy nothing but a snack or drink to enjoy while walking back. If you drove, make more trips with the shopping bags rather than fewer. If you like to watch TV, consider an exercise bike or treadmill to use while watching. If you have a partner, double-up and make it a thing you do together! Take the stairs instead of the elevator. Take the scenic route when walking someplace. Go to the bathroom that’s further away. Every little helps!
- Breathe: even just a couple of times a day, practice mindful breathing. Start with even just a minute a day, to get the habit going. What breathing exercise you do isn’t so important as that you do it. Notice your breathing; count how long each breath takes. Don’t worry about “doing it right”—you’re doing great, just observe, just notice, just slowly count. We promise that regular practice of this will have you feeling amazing
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Quick Healthy Recipe Ideas
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
“It was superb !! Just loved that healthy recipe !!! I would love to see one of those every day, if possible !! Keep up the fabulous work !!! ”
We’re glad you enjoyed! We can’t promise a recipe every day, but here’s one just for you:
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Pinto Beans vs Fava Beans – Which is Healthier?
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Our Verdict
When comparing pinto beans to fava beans, we picked the pinto beans.
Why?
It wasn’t close!
In terms of macros, pinto beans have more protein and carbs, and much more fiber, resulting in a much lower glycemic index. We mention this, because while often the GI of two similar foods is similar, in this case pinto beans have a GI of 39 (low), while fava beans have a GI of 79 (high). In other words, not at all close, and pinto beans are the clear winner.
When it comes to vitamins, pinto beans have more of vitamins B1, B5, B6, B7, B9, C, E, K, and choline, while fava beans have more of vitamins B2 and B3. Once again, not close, and that’s before we take into account the margins of difference for those vitamins; the margins of difference are much greater on the pinto beans’ side of the scale, for example pinto beans having 47x more vitamin E, while fava beans have only 43% more vitamin B2. So, orders of magnitude less. A clear win for pinto beans in all respects.
In the category of minerals, pinto beans have more calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium, while fava beans have more copper and zinc. This time, the margins of difference were quite moderate across the board, and/but pinto beans win on clear strength of numbers.
All in all, three clear wins for pinto beans add up to one big clear win for pinto beans.
Enjoy!
Want to learn more?
You might like to read:
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
Take care!
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Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable
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People considering cosmetic surgery – such as a breast augmentation, liposuction or face lift – should have extra protection following the release this week of new safety and quality standards for providers, from small day-clinics through to larger medical organisations.
The new standards cover issues including how these surgeries are advertised, psychological assessments before surgery, the need for people to be informed of risks associated with the procedure, and the type of care people can expect during and afterwards. The idea is for uniform standards across Australia.
The move is part of sweeping reforms of the cosmetic surgery industry and the regulation of medical practitioners, including who is allowed to call themselves a surgeon.
It is heartening to see these reforms, but some may say they should have come much sooner for what’s considered a highly unregulated area of medicine.
Why do people want cosmetic surgery?
Australians spent an estimated A$473 million on cosmetic surgery procedures in 2023.
The major reason people want cosmetic surgery relates to concerns about their body image. Comments from their partners, friends or family about their appearance is another reason.
The way cosmetic surgery is portrayed on social media is also a factor. It’s often portrayed as an “easy” and “accessible” fix for concerns about someone’s appearance. So such aesthetic procedures have become far more normalised.
The use of “before” and “after” images online is also a powerful influence. Some people may think their appearance is worse than the “before” photo and so they think cosmetic intervention is even more necessary.
People don’t always get the results they expect
Most people are satisfied with their surgical outcomes and feel better about the body part that was previously concerning them.
However, people have often paid a sizeable sum of money for these surgeries and sometimes experienced considerable pain as they recover. So a positive evaluation may be needed to justify these experiences.
People who are likely to be unhappy with their results are those with unrealistic expectations for the outcomes, including the recovery period. This can occur if people are not provided with sufficient information throughout the surgical process, but particularly before making their final decision to proceed.
What’s changing?
According to the new standards, services need to ensure their own advertising is not misleading, does not create unreasonable expectations of benefits, does not use patient testimonials, and doesn’t offer any gifts or inducements.
For some clinics, this will mean very little change as they were not using these approaches anyway, but for others this may mean quite a shift in their advertising strategy.
It will likely be a major challenge for clinics to monitor all of their patient communication to ensure they adhere to the standards.
It is also not quite clear how the advertising standards will be monitored, given the expanse of the internet.
What about the mental health assessment?
The new standards say clinics must have processes to ensure the assessment of a patient’s general health, including psychological health, and that information from a patient’s referring doctor be used “where available”.
According to the guidelines from the Medical Board of Australia, which the standards are said to complement, all patients must have a referral, “preferably from their usual general practitioner or if that is not possible, from another general practitioner or other specialist medical practitioner”.
While this is a step in the right direction, we may be relying on medical professionals who may not specialise in assessing body image concerns and related mental health conditions. They may also have had very little prior contact with the patient to make their clinical impressions.
So these doctors need further training to ensure they can perform assessments efficiently and effectively. People considering surgery may also not be forthcoming with these practitioners, and may view them as “gatekeepers” to surgery they really want to have.
Ideally, mental health assessments should be performed by health professionals who are extensively trained in the area. They also know what other areas should be explored with the patient, such as the potential impact of trauma on body image concerns.
Of course, there are not enough mental health professionals, particularly psychologists, to conduct these assessments so there is no easy solution.
Ultimately, this area of health would likely benefit from a standard multidisciplinary approach where all health professionals involved (such as the cosmetic surgeon, general practitioner, dermatologist, psychologist) work together with the patient to come up with a plan to best address their bodily concerns.
In this way, patients would likely not view any of the health professionals as “gatekeepers” but rather members of their treating team.
If you’re considering cosmetic surgery
The Australian Commission on Safety and Quality in Health Care, which developed the new standards, recommended taking these four steps if you’re considering cosmetic surgery:
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have an independent physical and mental health assessment before you commit to cosmetic surgery
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make an informed decision knowing the risks
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choose your practitioner, knowing their training and qualifications
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discuss your care after your operation and where you can go for support.
My ultimate hope is people safely receive the care to help them best overcome their bodily concerns whether it be medical, psychological or a combination.
Gemma Sharp, Associate Professor, NHMRC Emerging Leadership Fellow & Senior Clinical Psychologist, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Limitless Expanded Edition – by Jim Kwik
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This is a little flashier in presentation than we usually go for here, but the content is actually very good. Indeed, we’ve featured Jim Kwik before, with different, but also good content—in that case, physical exercises that strengthen the brain.
This time, Kwik (interspersed with motivational speeches that you may or may not benefit from, but they are there) offers a step-by-step course in improving various metrics of cognitive ability. His methods were produced by trial and error, and now have been refined and enjoyed by man. If it sounds like a sales gimmick, it is a bit, but the good news is that everything you need to benefit is in the book; it’s not about upselling to a course or “advanced” books or whatnot.
The style is enthusiastically conversational, and instructions when given (which is often) are direct and clear.
Bottom line: one of the most critical abilities a brain can have is the ability to improve itself, so whatever level your various cognitive abilities are at right now, if you apply this book, you will almost certainly improve in one or more areas, which will make it worth the price of the book.
Click here to check out Limitless, and find out what you can do!
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6 Ways To Look After Your Back
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Back To Back
When people think about looking after their back, often thought does not go much further than sitting with good posture, and perhaps even standing with good posture. And those things are important, but:
1) People’s efforts to have good posture often result in overcorrecting creating an anterior pelvic tilt that causes lower back problems.
Quick tip: if you’re sticking your butt out, you’re doing it wrong (no matter how great your butt is). Instead, to find the correct posture, go up on your tip-toes for a moment, then imagine a plumb-line down the center of your body, thus perpendicular to the floor, going all the way down to the ground. Now, slowly return your heels to the ground, but as you do so, keep your spine aligned to the plumb-line, so you’re not moving backwards as you drop, just directly down. This will land you in perfect posture.
Unless you have scoliosis. In which case, it’ll get you as close to good posture as is likely attainable from any quick tip.
2) There’s a lot more to looking after our back than just good posture!
Here are 5 other important things to do:
Be strong
Do strength-training for your back. How to do that is beyond the scope of today’s feature, but there are many good guides and also personal trainers that can be found.
Start off easy and work up, but do start. The stronger your back is, the less likely a momentary lapse in concentration is to throw out your back because you picked something up with imperfect form.
See also: Resistance Is Useful! (Especially As We Get Older)
Stretch intentionally
Many back injuries occur as a result of stretching and/or twisting awkwardly, so if you ensure your basic mobility and range of motion is good, the less likely it is that unthinkingly twisting around 270° to see where that wasp was going will slip a disk.
The more you stretch intentionally (carefully, please), the more you will be able to stretch unintentionally without injury.
See also: Building & Maintaining Mobility
Stand when you can, walk when you can
We humans have outrun our evolution in a lot of ways, and/but one thing our bodies are definitely not well-adapted for is sitting. Unless we are sitting in a low squat the way you might often see an orang-utan sitting, sitting is not a good way of being for us. Even sitting seiza-style or cross-legged is passable for a short while, not for too long.
So, while there sure are times we need to sit (especially if you’re driving!) minimizing those times is ideal. There are a lot of activities that are traditionally done sitting, where there’s no need for it to be so. For example, your writer here sits for the day’s main meal, but takes any smaller meal standing (and when guests visit for a coffee or such, I’ll offer them the couch while I myself prop up the fireplace). Standing desks are also great if you spend a lot of time at the computer for any reason.
See also: The Doctor Who Wants Us To Exercise Less & Move More
Rest when you need to
You can’t stand all the time! But know this: if you want to rest your legs, lying down is a lot better for your back (and internal organs) than sitting.
Taking a 5 minute break lying on your couch, or bed, or floor, is a perfectly good option and only social convention says otherwise.
If you want a compromise option, though? A recliner chair, in the reclined position, is a better for your back than being scrunched up in the Economy Class Flight position.
PS: About that bed situation…
What Mattress Is Best, By Science?
Kill pain before it kills you
Painkillers aren’t great for the health per se, but pain (or rather, our bodily responses to such) can be worse. Half the time, when it comes to musculoskeletal problems, things get a lot worse a lot more quickly because of how we overcompensate due to the pain. So, take your pain seriously, and remember, the right amount of pain is zero.
If you’re thinking “but pain relief option xyz isn’t good for me”, we strongly recommend checking out:
The 7 Approaches To Pain Management
Take care!
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