Heart Rate Zones, Oxalates, & More

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Itโ€™s Q&A Day at 10almonds!

Have a question or a request? You can always hit โ€œreplyโ€ to any of our emails, or use the feedback widget at the bottom!

In cases where weโ€™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 tooโ€”thereโ€™s always more to say!

As ever: if the question/request can be answered briefly, weโ€™ll do it here in our Q&A Thursday edition. If not, weโ€™ll make a main feature of it shortly afterwards!

So, no question/request too big or small

โI think the heart may be an issue for lots of us. I know it is for me due to AFib. When I’m in my training zone like on a treadmill, I’m usually around 110 to 120. But there are occasionally times when I’m at 140 or 150. How dangerous is that? If I use that formula of 180 minus age, thats 103. I get nothing from that. My resting heart rate is in the 50 to 60 range.โž

First, for safety, let us draw attention to our medical disclaimer at the bottom of each email, and also specifically note that we are not cardiologists here, let alone your cardiologist. Thereโ€™s a lot we canโ€™t know or advise about. However, as general rules of thumb:

For people without serious health conditions, it is considered good and healthful for oneโ€™s heart rate to double (from its resting rate) during exercise, with even more than 2.5x resting rate being nothing more than a good cardio workout.

As for โ€œ180 minus ageโ€ (presuming you mean: to calculate the safe maximum heart rate), more common (and used by the American Heart Association) is 220 minus age. In your case, thatโ€™d give 143.

Having atrial fibrillation may change this however, and we canโ€™t offer medical advice.

We can point to this AHA โ€œAFib Resources For Patients and Professionalsโ€, including this handy FAQ sheet which says:

โ€œAm I able to exercise?โ€ / โ€œYes, as long as you’re cleared by your doctor, you can perform normal activities of daily living that you can tolerateโ€ (accompanied by a little graphic of a person using an exercise bike)

You personally probably know this already, of course, but itโ€™s quite an extensive collection of resources, so we thought weโ€™d include it.

Itโ€™s certainly a good idea for everyone to be aware of their healthy heart rate ranges, regardless of having a known heart condition or not, though!

American Heart Association: Target Heart Rates Chart

โI would like to see some articles on osteoporosisโž

You might enjoy this mythbusting main feature we did a few weeks ago!

The Bare-Bones Truth About Osteoporosis

โInteresting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.โž

Itโ€™s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldnโ€™t cause ill effects, and certainly there are other greens to eat.

We wondered whether there was a way to reduce the oxalate content, and we found:

How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

โ€ฆwhich led us this product on Amazon:

Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

We wondered what โ€œnephureโ€ was, and whether it could be trusted, and came across this โ€œSupplement Policeโ€ article about it:

Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

โ€ฆwhich honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

In vitro and in vivo safety evaluation of Nephureโ„ข

โ€ฆwhich seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

All in all, it may be better to just have kale instead of spinach:

We turn the tables and ask you a question!

Weโ€™ll then talk about this tomorrow:

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  • How a Friendโ€™s Death Turned Colorado Teens Into Anti-Overdose Activists

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    Gavinn McKinney loved Nike shoes, fireworks, and sushi. He was studying Potawatomi, one of the languages of his Native American heritage. He loved holding his niece and smelling her baby smell. On his 15th birthday, the Durango, Colorado, teen spent a cold December afternoon chopping wood to help neighbors who couldnโ€™t afford to heat their homes.

    McKinney almost made it to his 16th birthday. He died of fentanyl poisoning at a friendโ€™s house in December 2021. His friends say it was the first time he tried hard drugs. The memorial service was so packed people had to stand outside the funeral home.

    Now, his peers are trying to cement their friendโ€™s legacy in state law. They recently testified to state lawmakers in support of a bill they helped write to ensure students can carry naloxone with them at all times without fear of discipline or confiscation. School districts tend to have strict medication policies. Without special permission, Colorado students canโ€™t even carry their own emergency medications, such as an inhaler, and they are not allowed to share them with others.

    โ€œWe realized we could actually make a change if we put our hearts to it,โ€ said Niko Peterson, a senior at Animas High School in Durango and one of McKinneyโ€™s friends who helped write the bill. โ€œBeing proactive versus being reactive is going to be the best possible solution.โ€

    Individual school districts or counties in California, Maryland, and elsewhere have rules expressly allowing high school students to carry naloxone. But Jon Woodruff, managing attorney at the Legislative Analysis and Public Policy Association, said he wasnโ€™t aware of any statewide law such as the one Colorado is considering. Woodruffโ€™s Washington, D.C.-based organization researches and drafts legislation on substance use.

    Naloxone is an opioid antagonist that can halt an overdose. Available over the counter as a nasal spray, it is considered the fire extinguisher of the opioid epidemic, for use in an emergency, but just one tool in a prevention strategy. (People often refer to it as โ€œNarcan,โ€ one of the more recognizable brand names, similar to how tissues, regardless of brand, are often called โ€œKleenex.โ€)

    The Biden administration last year backed an ad campaign encouraging young people to carry the emergency medication.

    Most statesโ€™ naloxone access laws protect do-gooders, including youth, from liability if they accidentally harm someone while administering naloxone. But without school policies explicitly allowing it, the studentsโ€™ ability to bring naloxone to class falls into a gray area.

    Ryan Christoff said that in September 2022 fellow staff at Centaurus High School in Lafayette, Colorado, where he worked and which one of his daughters attended at the time, confiscated naloxone from one of her classmates.

    โ€œShe didnโ€™t have anything on her other than the Narcan, and they took it away from her,โ€ said Christoff, who had provided the confiscated Narcan to that student and many others after his daughter nearly died from fentanyl poisoning. โ€œWe should want every student to carry it.โ€

    Boulder Valley School District spokesperson Randy Barber said the incident โ€œwas a one-off and weโ€™ve done some work since to make sure nurses are aware.โ€ The district now encourages everyone to consider carrying naloxone, he said.

    Communityโ€™s Devastation Turns to Action

    In Durango, McKinneyโ€™s death hit the community hard. McKinneyโ€™s friends and family said he didnโ€™t do hard drugs. The substance he was hooked on was Tapatรญo hot sauce โ€” he even brought some in his pocket to a Rockies game.

    After McKinney died, people started getting tattoos of the phrase he was known for, which was emblazoned on his favorite sweatshirt: โ€œLove is the cure.โ€ Even a few of his teachers got them. But it was classmates, along with their friends at another high school in town, who turned his loss into a political movement.

    โ€œWeโ€™re making things happen on behalf of him,โ€ Peterson said.

    The mortality rate has spiked in recent years, with more than 1,500 other children and teens in the U.S. dying of fentanyl poisoning the same year as McKinney. Most youth who die of overdoses have no known history of taking opioids, and many of them likely thought they were taking prescription opioids like OxyContin or Percocet โ€” not the fake prescription pills that increasingly carry a lethal dose of fentanyl.

    โ€œMost likely the largest group of teens that are dying are really teens that are experimenting, as opposed to teens that have a long-standing opioid use disorder,โ€ said Joseph Friedman, a substance use researcher at UCLA who would like to see schools provide accurate drug education about counterfeit pills, such as with Stanfordโ€™s Safety First curriculum.

    Allowing students to carry a low-risk, lifesaving drug with them is in many ways the minimum schools can do, he said.

    โ€œI would argue that what the schools should be doing is identifying high-risk teens and giving them the Narcan to take home with them and teaching them why it matters,โ€ Friedman said.

    Writing in The New England Journal of Medicine, Friedman identified Colorado as a hot spot for high school-aged adolescent overdose deaths, with a mortality rate more than double that of the nation from 2020 to 2022.

    โ€œIncreasingly, fentanyl is being sold in pill form, and itโ€™s happening to the largest degree in the West,โ€ said Friedman. โ€œI think that the teen overdose crisis is a direct result of that.โ€

    If Colorado lawmakers approve the bill, โ€œI think thatโ€™s a really important step,โ€ said Ju Nyeong Park, an assistant professor of medicine at Brown University, who leads a research group focused on how to prevent overdoses. โ€œI hope that the Colorado Legislature does and that other states follow as well.โ€

    Park said comprehensive programs to test drugs for dangerous contaminants, better access to evidence-based treatment for adolescents who develop a substance use disorder, and promotion of harm reduction tools are also important. โ€œFor example, there is a national hotline called Never Use Alone that anyone can call anonymously to be supervised remotely in case of an emergency,โ€ she said.

    Taking Matters Into Their Own Hands

    Many Colorado school districts are training staff how to administer naloxone and are stocking it on school grounds through a program that allows them to acquire it from the state at little to no cost. But it was clear to Peterson and other area high schoolers that having naloxone at school isnโ€™t enough, especially in rural places.

    โ€œThe teachers who are trained to use Narcan will not be at the parties where the students will be using the drugs,โ€ he said.

    And it isnโ€™t enough to expect teens to keep it at home.

    โ€œItโ€™s not going to be helpful if itโ€™s in somebodyโ€™s house 20 minutes outside of town. Itโ€™s going to be helpful if itโ€™s in their backpack always,โ€ said Zoe Ramsey, another of McKinneyโ€™s friends and a senior at Animas High School.

    โ€œWe were informed it was against the rules to carry naloxone, and especially to distribute it,โ€ said Ilias โ€œLeoโ€ Stritikus, who graduated from Durango High School last year.

    But students in the area, and their school administrators, were uncertain: Could students get in trouble for carrying the opioid antagonist in their backpacks, or if they distributed it to friends? And could a school or district be held liable if something went wrong?

    He, along with Ramsey and Peterson, helped form the group Students Against Overdose. Together, they convinced Animas, which is a charter school, and the surrounding school district, to change policies. Now, with parental permission, and after going through training on how to administer it, students may carry naloxone on school grounds.

    Durango School District 9-R spokesperson Karla Sluis said at least 45 students have completed the training.

    School districts in other parts of the nation have also determined itโ€™s important to clarify studentsโ€™ ability to carry naloxone.

    โ€œWe want to be a part of saving lives,โ€ said Smita Malhotra, chief medical director for Los Angeles Unified School District in California.

    Los Angeles County had one of the nationโ€™s highest adolescent overdose death tallies of any U.S. county: From 2020 to 2022, 111 teens ages 14 to 18 died. One of them was a 15-year-old who died in a school bathroom of fentanyl poisoning. Malhotraโ€™s district has since updated its policy on naloxone to permit students to carry and administer it.

    โ€œAll students can carry naloxone in our school campuses without facing any discipline,โ€ Malhotra said. She said the district is also doubling down on peer support and hosting educational sessions for families and students.

    Montgomery County Public Schools in Maryland took a similar approach. School staff had to administer naloxone 18 times over the course of a school year, and five students died over the course of about one semester.

    When the district held community forums on the issue, Patricia Kapunan, the districtโ€™s medical officer, said, โ€œStudents were very vocal about wanting access to naloxone. A student is very unlikely to carry something in their backpack which they think they might get in trouble for.โ€

    So it, too, clarified its policy. While that was underway, local news reported that high school students found a teen passed out, with purple lips, in the bathroom of a McDonaldโ€™s down the street from their school, and used Narcan to revive them. It was during lunch on a school day.

    โ€œWe canโ€™t Narcan our way out of the opioid use crisis,โ€ said Kapunan. โ€œBut it was critical to do it first. Just like knowing 911.โ€

    Now, with the support of the district and county health department, students are training other students how to administer naloxone. Jackson Taylor, one of the student trainers, estimated they trained about 200 students over the course of three hours on a recent Saturday.

    โ€œIt felt amazing, this footstep toward fixing the issue,โ€ Taylor said.

    Each trainee left with two doses of naloxone.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFFโ€”an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Here’s Looking At Ya!

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    This Main Feature Should Take You Two Minutes (and 18 Seconds) To Read*

    *Or at least, thatโ€™s what weโ€™re told by this software that checks things for readability!

    Thereโ€™s a problem nobody wants to talk about when it comes to speed-reading

    If youโ€™re not very conscientious in your method, information does get lost. Especially, anything over 500 words per minute is almost certainly skimming and not true speed-reading.

    One of the reasons information gets lost is because of a weird and wonderful feature of our eyes and brain: saccades.

    Basically, our eyes can either collect visual information or they can move; they canโ€™t do both at once. And as you may know, our eyes are almost always moving. So why arenโ€™t we blind most of the time?

    We actually are.

    Did you know: your eyes take two upside-down 2D images and your brain presents you one 3D image the right way around instead? You probably did know that. So: itโ€™s a bit like that.

    Your brain takes a series of snapshots from whenever your eyes weren’t moving, and mentally fills in the blanks for you, just like a studio animation. We have a โ€œframe rateโ€ of about 60 frames per second, by the wayโ€”that’s why many computer monitors use that frequency. Lower frequencies can result in a noticeable flicker, and higher frequencies are wasted on us mere mortals!

    Our eyes do some super-speedy movements called saccades (up to 500ยบ per second! Happily no, our eyes donโ€™t rotate 500ยบ, but thatโ€™s the โ€œper secondโ€ rate) and our brain fills in the gaps with its best guesses. The more you push it, the more it’ll guess wrong.

    Weโ€™re not making this up, by the way! See for yourself:

    Eye Movements In Reading And Information Processing: 20 Years Of Research

    Fortunately, it is possible to use your eyes in a way that reduces the brain’s need to guess. That also means it has more processing power left over to guess correctly when it does need to.

    Yes, Thereโ€™s An App For That

    Actually there are a few! But weโ€™re going to recommend Spreeder as a top-tier option, with very rapid improvement right from day one.

    It works by presenting the text with a single unmoving focal point. This is the opposite of traditional speed-reading methods that involve a rapidly moving pacer (such as your finger on the page, or a dot on the screen).

    This unmoving focal point (while the words move instead) greatly reduces the number of saccades needed, and so a lot less information is lost to optical illusions and guesswork.

    Try Spreeder (any platform) Here Now!

    If you find that easy to use and would like something with a few more features, you might like another app that works on the same principle: Spritz.

    It can take a bit more getting-used-to, but allows for greater integrations with all your favourite content in the long-run:

    Check Out Spritz: Android App / iOS App / Free Chrome Extension

    Lastly, if you donโ€™t want any of those fancy apps and would just like to read more quickly and easily with less eye-strain, Beeline has you covered.

    For free, unless you want to unlock some premium features!

    How Beeline works is by adding a color gradient to text on websites and in documents. This makes it a lot easier for the eye to track without going off-piste, skipping a line, or re-reading the same bit again, etc.

    Try Out Beeline Reader (any platform) Here Now!

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  • Semaglutide for Weight Loss?

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    Semaglutide for weight loss?

    Semaglutide is the new kid on the weight-loss block, but itโ€™s looking promising (with some caveats!).

    Most popularly by brand names Ozempic and Wegovy, it was first trialled to help diabetics*, and is now sought-after by the rest of the population too. So far, only Wegovy is FDA-approved for weight loss. It contains more semaglutide than Ozempic, and was developed specifically for weight loss, rather than for diabetes.

    *Specifically: diabetics with type 2 diabetes. Because it works by helping the pancreas to make insulin, itโ€™s of no help whatsoever to T1D folks, sadly. If youโ€™re T1D and reading this though, todayโ€™s book of the day is for you!

    First things first: does it work as marketed for diabetes?

    It does! At a cost: a very common side effect is gastrointestinal problemsโ€”same as for tirzepatide, which (like semaglutide) is a GLP-1 agonist, meaning it works the same way. Hereโ€™s how they measure up:

    As you can see, both of them work wonders for pancreatic function and insulin sensitivity!

    And, both of them were quite unpleasant for around 20% of participants:

    โTirzepatide, oral and SC semaglutide has a favourable efficacy in treating T2DM. Gastrointestinal adverse events were highly recorded in tirzepatide, oral and SC semaglutide groups.โž

    ~ Zaazouee et al., 2022

    What about for weight loss, if not diabetic?

    It works just the same! With just the same likelihood of gastro-intestinal unpleasantries, though. Thereโ€™s a very good study that was done with 1,961 overweight adults; here it is:

    Once-Weekly Semaglutide in Adults with Overweight or Obesity

    The most interesting things here are the positive results and the side effects:

    โThe mean change in body weight from baseline to week 68 was โˆ’14.9% in the semaglutide group as compared with โˆ’2.4% with placebo, for an estimated treatment difference of โˆ’12.4 percentage points (95% confidence interval [CI], โˆ’13.4 to โˆ’11.5; P<0.001).โž

    ~ Wilding et al., 2021

    In other words: if you take this, youโ€™re almost certainly going to get something like 6x better weight loss results than doing the same thing without it.

    โNausea and diarrhea were the most common adverse events with semaglutide; they were typically transient and mild-to-moderate in severity and subsided with time. More participants in the semaglutide group than in the placebo group discontinued treatment owing to gastrointestinal events (59 [4.5%] vs. 5 [0.8%])โž

    ~ ibid.

    In other words: you have about a 3% chance of having unpleasant enough side effects that you donโ€™t want to continue treatment (contrast this with the 20%ish chance of unpleasant side effects of any extent)!

    Any other downsides we should know about?

    If you stop taking it, weight regain is likely. For example, a participant in one of the above-mentioned studies who lost 22% of her body weight with the drugโ€™s help, says:

    โNow that I am no longer taking the drug, unfortunately, my weight is returning to what it used to be. It felt effortless losing weight while on the trial, but now it has gone back to feeling like a constant battle with food. I hope that, if the drug can be approved for people like me, my [doctor] will be able to prescribe the drug for me in the future.โž

    ~ Jan, a trial participant at UCLH

    Source: Gamechanger drug for treating obesity cuts body weight by 20% <- University College London Hospitals (NHS)

    Is it injection-only, or is there an oral option?

    An oral option exists, but (so far) is on the market only in the form of Rybelsus, another (slightly older) drug containing semaglutide, and itโ€™s (so far) only FDA-approved for diabetes, not for weight loss. See:

    A new era for oral peptides: SNAC and the development of oral semaglutide for the treatment of type 2 diabetes โ† for the science

    FDA approves first oral GLP-1 treatment for type 2 diabetes โ† For the FDA statement

    Where can I get these?

    Availability and prescribing regulations vary by country (because the FDAโ€™s authority stops at the US borders), but here is the website for each of them if youโ€™d like to learn more / consider if they might help you:

    Rybelsus / Ozempic / Wegovy

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  • 5 Ways To Make Your Smoothie Blood Sugar Friendly (Avoid the Spike!)

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    At 10almonds, we are often saying “eat whole fruit; don’t drink your calories”. Whole fruit is great for blood sugars; fruit juices and many smoothies on the other hand, not so much. Especially juices, being near-completely or perhaps even completely stripped of fiber, but even smoothies have had a lot of the fiber broken down and are still a liquid, meaning they are very quickly and easily digestible, and thus their sugars (whatever carbs are in there) can just zip straight into your veins.

    However, there are ways to mitigate this…

    Slow it down

    The theme here is “give the digestive process something else to do”; some things are more quickly and easily digestible than others, and if it’s working on breaking down some of the slower things, it’s not waving sugars straight on through; they have to wait their turn.

    To that end, recommendations include:

    1. Full-fat Greek yogurt which provides both protein and fat, helping to slow down the absorption of sugar. Always choose unsweetened versions to avoid added sugars, though!
    2. Coconut milk (canned) which is low in sugar and carbs, high in fat. This helps reduce blood sugar spikes, as she found through personal experimentation too.
    3. Avocado which is rich in healthy fats that help stabilize blood sugar. As a bonus, it blends well into smoothies without affecting the taste much.
    4. Coconut oil which contains medium-chain triglycerides (MCTs) that are quickly absorbed for energy without involving glucose, promoting fat-burning and reducing blood sugar spikes.
    5. Collagen powder which is a protein that helps lower blood sugar spikes while also supporting muscle growth, skin, and joints.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like to read:

    Take care!

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  • 5 Daily Exercises to Look & Feel 10 Years Younger

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    Granted, feeling younger is for most of us more important than looking younger, but since one follows the other, we might as well have glowingly good health in all regards. Here’s how:

    Five ways

    Movement, posture, and gait can make you look older than wrinkles do, And while stiffness, slowness, and poor posture age you, mobility and upright posture restore youth and energy. So, here are 5 exercises to ensure you attain and maintain that:

    1. Wall angel: stand with your butt, shoulders, and head against a wall with your elbows bent at 90ยฐ, then move your arms overhead without leaving the wall. This improves posture, scapular mobility, and shoulder control.
    2. Seated cat-cow: sit forwards on a chair, with your feet flat and your hands on your knees; alternate rounding your spine (cat) and arching your spine with your chest lifted (cow). This restores spinal mobility, especially thoracic extension.
    3. Hip flexor stretch with side bend: kneel on a padded surface, and squeeze your buttocks, tilting your pelvis under, then raise your hand behind your head, and bend sideways. This stretches your hip flexors, abdomen, and shoulder, improving hip extension for walking.
    4. Heel raise: stand on a step with your heels hanging off, lower yourself down for stretch, then rise onto your toes. This strengthens calves for walking power and speed, reducing shuffling.
    5. Band pull apart: hold a resistance band in front of you at chest height, pull it wide across your chest while squeezing your shoulder blades, then relax. This strengthens postural muscles for a healthily upright stance.

    For more on each of these plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    10 Mobility & Strength Exercises to Move Better & Feel Younger!

    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:

  • Ovarian cysts can be painful when they burst. When do you need to see aย doctor?

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    Cysts are small pockets of fluid that form inside the body. Ovarian cysts are common, affecting around one in ten women. But sometimes they can cause pain โ€“ especially when they burst.

    You can usually manage the pain at home. However, persistent pain can be the sign of something more serious, such as polycystic ovary syndrome (also known as PCOS).

    Hereโ€™s what you should know about ovarian cysts: why they form, how to manage the pain if they burst, and when you should talk to a doctor.

    PeopleImages.com – Yuri A/Shutterstock

    How do cysts form?

    The ovaries are two small almond-shaped organs on either side of the uterus. They have two main jobs: to release the eggs and produce hormones that help regulate the menstrual cycle.

    Every month, one of the ovaries releases an egg. This process is called ovulation. A small sac containing the egg โ€“ called a follicle โ€“ releases it into the fallopian tube, where it waits for fertilisation by the sperm.

    This sac usually dissolves after the follicle is released. But if the follicle isnโ€™t released properly, or doesnโ€™t dissolve, the fluid within the sac starts to fill and form a cyst.

    Diagram of a uterus and one fallopian tube, with close-up of follicles developing in an ovary.
    When the sac containing the egg doesnโ€™t dissolve, it may turn into a cyst. Olga Bolbot/Shutterstock

    Can you feel an ovarian cyst?

    This is quite common and most of the time the cyst goes away on its own. We donโ€™t even know it is there.

    But sometimes a cyst can grow and start causing pain.

    This might be a constant and dull pain, or it may be a sensation of fullness, pressure or heaviness. Youโ€™ll usually feel this to one side in the area below your belly button, but the pain can also radiate to the back and hips. A cyst can also cause discomfort and pain during sex.

    Ovarian cysts tend to be categorised into three groups: small (under 2cm), medium (2โ€“5cm) and large (above 5cm).

    Doctors generally watch for cysts that are large, grow rapidly or have an irregular shape or appear solid on an imaging scan. These characteristics may indicate a higher risk of complications.

    What about when it bursts?

    You can think of the cyst like a balloon. When you fill it up a little bit and leave it alone, it will eventually deflate on its own.

    But if you keep filling the balloon more and more, it may burst. Thatโ€™s what happens when an ovarian cyst continues to fill with fluid.

    If a cyst bursts, you will generally feel a sudden, sharp pain. Depending on its size โ€“ and how much fluid the cyst releases into the pelvic area around the ovary โ€“ this may ease into a dull ache or cramp, or it may continue to cause significant pain.

    The released fluid can irritate the nearby tissues and organs and may make you feel nauseated. Some people may also experience weakness, dizziness, rapid breathing, vaginal bleeding or vomiting.

    How do I know if itโ€™s a cyst bursting?

    The symptoms of a ruptured ovarian cyst can be similar to other serious conditions, such as appendicitis, ectopic pregnancy or kidney stones. These require very different treatments.

    It is important not to self-diagnose.

    You should seek care if you experience sharp, intense pain that comes on quickly, especially if it feels different from your usual period pain or doesnโ€™t settle. It could be a sign that a cyst has burst or twisted, known as ovarian torsion.

    Other signs to watch out for include pain accompanied by:

    • fever or chills
    • dizziness or fainting
    • rapid breathing or racing heartbeat
    • heavy vaginal bleeding not related to your period
    • nausea or vomiting
    • a sudden increase in pressure or discomfort in your lower abdomen.

    The only way to know for sure whatโ€™s going on is through a proper medical assessment. Ultrasound imaging is the most common way to diagnose ovarian cysts, but other methods such as blood tests or other scans may be used in some cases.

    If youโ€™re not sure whether you should see a doctor, you can also check your symptoms (online or over the phone) using the Australian governmentโ€™s free health advice website. In an emergency, always call 000.

    How should you treat the pain?

    Once you know youโ€™re dealing with a burst cyst, treatment is very similar to managing period pain.

    One of the best home remedies is heat therapy, such as using a hot water bottle, heating pad or a warm compress. Heat helps by improving the blood circulation to the area, allowing muscles to relax and reducing tension in surrounding tissues.

    Heat also helps your body remove the fluid from the burst cyst and this reduces inflammation. Warmth stimulates the release of endorphins โ€“ sometimes known as โ€œnatural painkillersโ€.

    Rest, hydration and warm baths may also help relieve the pain.

    Woman in bathrobe fills bathtub.
    Using heat โ€“ including warm baths โ€“ can help relax your abdomen and relieve pain. Dean Drobot/Shutterstock

    When pain is intense, over-the-counter pain medications are recommended. The best options are non-steroidal anti-inflammatory drugs โ€“ such as ibuprofen โ€“ and pain-reducing analgesics, such as paracetamol.

    These drugs target different steps in how the body processes pain, which is why they can be used at the same time. Ibuprofen reduces inflammation, while paracetamol tackles pain (but has no influence on inflammation).

    Anna Chruล›cik, Lecturer in Biomedical Sciences, University of Southern Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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