Sun, Sea, And Sudden Killers To Avoid

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Stay Safe From Heat Exhaustion & Heatstroke!

For most of us, summer is upon us now. Which can be lovely… and also bring new, different health risks. Today we’re going to talk about heat exhaustion and heatstroke.

What’s the difference?

Heat exhaustion is a milder form of heatstroke, but the former can turn into the latter very quickly if left untreated.

Symptoms of heat exhaustion include:

  • Headache
  • Nausea
  • Cold sweats
  • Light-headedness

Symptoms of heatstroke include the above and also:

  • Red/flushed-looking skin
  • High body temperature (104ºF / 40ºC)
  • Disorientation/confusion
  • Accelerated heart rate

Click here for a handy downloadable infographic you can keep on your phone

What should we do about it?

In the case of heatstroke, call 911 or the equivalent emergency number for the country where you are.

Hopefully we can avoid it getting that far, though:

Prevention first

Here are some top tips to avoid heat exhaustion and thus also avoid heatstroke. Many are common sense, but it’s easy to forget things—especially in the moment, on a hot sunny day!

  • Hydrate, hydrate, hydrate
    • (Non-sugary) iced teas, fruit infusions, that sort of thing are more hydrating than water alone
    • Avoid alcohol
      • If you really want to imbibe, rehydrate between each alcoholic drink
  • Time your exercise with the heat in mind
    • In other words, make any exercise session early or late in the day, not during the hottest period
  • Use sunscreen
    • This isn’t just for skin health (though it is important for that); it will also help keep you cooler, as it blocks the UV rays that literally cook your cells
  • Keep your environment cool
    • Shade is good, air conditioning / cooling fans can help.
    • A wide-brimmed hat is portable shade just for you
  • Wear loose, breathable clothing
    • We write about health, not fashion, but: light breathable clothes that cover more of your body are generally better healthwise in this context, than minimal clothes that don’t, if you’re in the sun.
  • Be aware of any medications you’re taking that will increase your sensitivity to heat.
    • This includes medications that are dehydrating, and includes most anti-depressants, many anti-nausea medications, some anti-allergy medications, and more.
    • Check your labels/leaflets, look up your meds online, or ask your pharmacist.

Treatment

If prevention fails, treatment is next. Again, in the case of heatstroke, it’s time for an ambulance.

If symptoms are “only” of heat exhaustion and are more mild, then:

  • Move to a cooler location
  • Rehydrate again
  • Remove clothing that’s confining or too thick
    • What does confining mean? Clothing that’s tight and may interfere with the body’s ability to lose heat.
      • For example, you might want to lose your sports bra, but there is no need to lose a bikini, for instance.
  • Use ice packs or towels soaked in cold water, applied to your body, especially wear circulation is easiest to affect, e.g. forehead, wrists, back of neck, under the arms, or groin.
  • A cool bath or shower, or a dip in the pool may help cool you down, but only do this if there’s someone else around and you’re not too dizzy.
    • This isn’t a good moment to go in the sea, no matter how refreshing it would be. You do not want to avoid heatstroke by drowning instead.

If full recovery doesn’t occur within a couple of hours, seek medical help.

Stay safe and have fun!

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  • Learning to Love Midlife – by Chip Conley

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    While the book is titled about midlife, it could have said: midlife and beyond.

    Some of the benefits discussed in this book really only kick in during one’s 50s, 60s, or 70s, usually. Which, for all but the most optimistic, is generally considered to be stretching beyond what is usually called “midlife”.

    However! Chip Conley makes the argument for midlife being anywhere from one’s early 30s to mid-70s, depending on what (and how) we’re doing in life.

    He talks about (as the subtitle promises) 12 reasons life gets better with age, and those reasons are grouped into 5 categories, thus:

    1. Physical life
    2. Emotional life
    3. Mental life
    4. Vocational life
    5. Spiritual life

    It may surprise some readers that there are physical benefits that come with aging, but we do get two chapters in that category.

    The writing style is very casual, yet with references to science throughout, and a bibliography for such.

    Bottom line: if you’d like to make sure you’re making the most of your midlife and beyond, this a book that offers a lot of guidance on doing so!

    Click here to check out Learning to Love Midlife, and age in style!

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  • Almonds vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing almonds to cashews, we picked the almonds.

    Why?

    Both are great! But here’s why we picked the almonds:

    In terms of macros, almonds have a little more protein and more than 4x the fiber. Given how critical fiber is to good health, and how most people in industrialized countries in general (and N. America in particular) aren’t getting enough, we consider this a major win for almonds.

    Things are closer to even for vitamins, but almonds have a slight edge. Almonds are higher in vitamins A, B2, B3, B9, and especially 27x higher in vitamin E, while cashews are higher in vitamins B1, B5, B6, C & K. So, a moderate win for almonds.

    In the category of minerals, cashews do a bit better on average. Cashews have moderately more copper, iron, phosphorus, selenium, and zinc, while almonds boast 6x more calcium, and slightly more manganese and potassium. We say this one’s a slight win for cashews.

    Adding the categories up, however, makes it clear that almonds win the day.

    However, of course, enjoy both! Diversity is healthy. Just, if you’re going to choose between them, we recommend almonds.

    Want to learn more?

    You might like to read:

    Take care!

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  • Black Cohosh vs The Menopause

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    Black Cohosh, By Any Other Name…

    Black cohosh is a flowering plant whose extracts are popularly used to relieve menopausal (and postmenopausal) symptoms.

    Note on terms: we’ll use “black cohosh” in this article, but if you see the botanical names in studies, the reason it sometimes appears as Actaea racemosa and sometimes as Cimicfuga racemosa, is because it got changed and changed back on account of some disagreements between botanists. It’s the same plant, in any case!

    Read: Reclassification of Actaea to include Cimicifuga and Souliea (Ranunculaceae)

    Does it work?

    In few words: it works for physical symptoms, but not emotional ones, based on this large (n=2,310) meta-analysis of studies:

    ❝Black cohosh extracts were associated with significant improvements in overall menopausal symptoms (Hedges’ g = 0.575, 95% CI = 0.283 to 0.867, P < 0.001), as well as in hot flashes (Hedges’ g = 0.315, 95% CIs = 0.107 to 0.524, P = 0.003), and somatic symptoms (Hedges’ g = 0.418, 95% CI = 0.165 to 0.670, P = 0.001), compared with placebo.

    However, black cohosh did not significantly improve anxiety (Hedges’ g = 0.194, 95% CI = -0.296 to 0.684, P = 0.438) or depressive symptoms (Hedges’ g = 0.406, 95% CI = -0.121 to 0.932, P = 0.131)❞

    ~ Dr. Ryochi Sadahiro et al., 2023

    Source: Black cohosh extracts in women with menopausal symptoms: an updated pairwise meta-analysis

    Here’s an even larger (n=43,759) one that found similarly, and also noted on safety:

    ❝Treatment with iCR/iCR+HP was well tolerated with few minor adverse events, with a frequency comparable to placebo. The clinical data did not reveal any evidence of hepatotoxicity.

    Hormone levels remained unchanged and estrogen-sensitive tissues (e.g. breast, endometrium) were unaffected by iCR treatment.

    As benefits clearly outweigh risks, iCR/iCR+HP should be recommended as an evidence-based treatment option for natural climacteric symptoms.

    With its good safety profile in general and at estrogen-sensitive organs, iCR as a non-hormonal herbal therapy can also be used in patients with hormone-dependent diseases who suffer from iatrogenic climacteric symptoms.❞

    ~ Dr. Castelo-Branco et al., 2020

    Source: Review & meta-analysis: isopropanolic black cohosh extract iCR for menopausal symptoms – an update on the evidence

    (iCR = isopropanolic Cimicifuga racemosa)

    So, is this estrogenic or not?

    This is the question many scientists were asking, about 20 or so years ago. There are many papers from around 2000–2005, but here’s a good one that’s quite representative:

    ❝These new data dispute the estrogenic theory and demonstrate that extracts of black cohosh do not bind to the estrogen receptor in vitro, up-regulate estrogen-dependent genes, or stimulate the growth of estrogen-dependent tumors❞

    ~ Dr. Gail Mahady, 2003

    Source: Is Black Cohosh Estrogenic?

    (the abstract is a little vague, but if you click on the PDF icon, you can read the full paper, which is a lot clearer and more detailed)

    The short answer: no, black cohosh is not estrogenic

    Is it safe?

    As ever, check with your doctor as everyone’s situation can vary, but broadly speaking, yes, it has a very good safety profileincluding for breast cancer patients, at that. See for example:

    Where can I get some?

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
  • Early Detection May Help Kentucky Tamp Down Its Lung Cancer Crisis

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    Anthony Stumbo’s heart sank after the doctor shared his mother’s chest X-ray.

    “I remember that drive home, bringing her back home, and we basically cried,” said the internal medicine physician, who had started practicing in eastern Kentucky near his childhood home shortly before his mother began feeling ill. “Nobody wants to get told they’ve got inoperable lung cancer. I cried because I knew what this meant for her.”

    Now Stumbo, whose mother died the following year, in 1997, is among a group of Kentucky clinicians and researchers determined to rewrite the script for other families by promoting training and boosting awareness about early detection in the state with the highest lung cancer death rate. For the past decade, Kentucky researchers have promoted lung cancer screening, first recommended by the U.S. Preventive Services Task Force in 2013. These days the Bluegrass State screens more residents who are at high risk of developing lung cancer than any state except Massachusetts — 10.6% of eligible residents in 2022, more than double the national rate of 4.5% — according to the most recent American Lung Association analysis.

    The effort has been driven by a research initiative called the Kentucky LEADS (Lung Cancer Education, Awareness, Detection, and Survivorship) Collaborative, which in 2014 launched to improve screening and prevention, to identify more tumors earlier, when survival odds are far better. The group has worked with clinicians and hospital administrators statewide to boost screening rates both in urban areas and regions far removed from academic medical centers, such as rural Appalachia. But, a decade into the program, the researchers face an ongoing challenge as they encourage more people to get tested, namely the fear and stigma that swirl around smoking and lung cancer.

    Lung cancer kills more Americans than any other malignancy, and the death rates are worst in a swath of states including Kentucky and its neighbors Tennessee and West Virginia, and stretching south to Mississippi and Louisiana, according to data from the Centers for Disease Control and Prevention.

    It’s a bit early to see the impact on lung cancer deaths because people may still live for years with a malignancy, LEADS researchers said. Plus, treatment improvements and other factors may also help reduce death rates along with increased screening. Still, data already shows that more cancers in Kentucky are being detected before they become advanced, and thus more difficult to treat, they said. Of total lung cancer cases statewide, the percentage of advanced cases — defined as cancers that had spread to the lymph nodes or beyond — hovered near 81% between 2000 and 2014, according to Kentucky Cancer Registry data. By 2020, that number had declined to 72%, according to the most recent data available.

    “We are changing the story of families. And there is hope where there has not been hope before,” said Jennifer Knight, a LEADS principal investigator.

    Older adults in their 60s and 70s can hold a particularly bleak view of their mortality odds, given what their loved ones experienced before screening became available, said Ashley Shemwell, a nurse navigator for the lung cancer screening program at Owensboro Health, a nonprofit health system that serves Kentucky and Indiana.

    “A lot of them will say, ‘It doesn’t matter if I get lung cancer or not because it’s going to kill me. So I don’t want to know,’” said Shemwell. “With that generation, they saw a lot of lung cancers and a lot of deaths. And it was terrible deaths because they were stage 4 lung cancers.” But she reminds them that lung cancer is much more treatable if caught before it spreads.

    The collaborative works with several partners, including the University of Kentucky, the University of Louisville, and GO2 for Lung Cancer, and has received grant funding from the Bristol Myers Squibb Foundation. Leaders have provided training and other support to 10 hospital-based screening programs, including a stipend to pay for resources such as educational materials or a nurse navigator, Knight said. In 2022, state lawmakers established a statewide lung cancer screening program based in part on the group’s work.

    Jacob Sands, a lung cancer physician at Boston’s Dana-Farber Cancer Institute, credits the LEADS collaborative with encouraging patients to return for annual screening and follow-up testing for any suspicious nodules. “What the Kentucky LEADS program is doing is fantastic, and that is how you really move the needle in implementing lung screening on a larger scale,” said Sands, who isn’t affiliated with the Kentucky program and serves as a volunteer spokesperson for the American Lung Association.

    In 2014, Kentucky expanded Medicaid, increasing the number of lower-income people who qualified for lung cancer screening and any related treatment. Adults 50 to 80 years old are advised to get a CT scan every year if they have accumulated at least 20 pack years and still smoke or have quit within the past 15 years, according to the latest task force recommendation, which widened the pool of eligible adults. (To calculate pack years, multiply the packs of cigarettes smoked daily by years of smoking.) The lung association offers an online quiz, called “Saved By The Scan,” to figure out likely eligibility for insurance coverage.

    Half of U.S. patients aren’t diagnosed until their cancer has spread beyond the lungs and lymph nodes to elsewhere in the body. By then, the five-year survival rate is 8.2%.

    But regular screening boosts those odds. When a CT scan detects lung cancer early, patients have an 81% chance of living at least 20 years, according to data published in November in the journal Radiology.

    Some adults, like Lisa Ayers, didn’t realize lung cancer screening was an option. Her family doctor recommended a CT scan last year after she reported breathing difficulties. Ayers, who lives in Ohio near the Kentucky border, got screened at UK King’s Daughters, a hospital in far eastern Kentucky. The scan didn’t take much time, and she didn’t have to undress, the 57-year-old said. “It took me longer to park,” she quipped.

    She was diagnosed with a lung carcinoid tumor, a type of neuroendocrine cancer that can grow in various parts of the body. Her cancer was considered too risky for surgery, Ayers said. A biopsy showed the cancer was slow-growing, and her doctors said they would monitor it closely.

    Ayers, a lifelong smoker, recalled her doctor said that her type of cancer isn’t typically linked to smoking. But she quit anyway, feeling like she’d been given a second chance to avoid developing a smoking-related cancer. “It was a big wake-up call for me.”

    Adults with a smoking history often report being treated poorly by medical professionals, said Jamie Studts, a health psychologist and a LEADS principal investigator, who has been involved with the research from the start. The goal is to avoid stigmatizing people and instead to build rapport, meeting them where they are that day, he said.

    “If someone tells us that they’re not ready to quit smoking but they want to have lung cancer screening, awesome; we’d love to help,” Studts said. “You know what? You actually develop a relationship with an individual by accepting, ‘No.’”

    Nationally, screening rates vary widely. Massachusetts reaches 11.9% of eligible residents, while California ranks last, screening just 0.7%, according to the lung association analysis.

    That data likely doesn’t capture all California screenings, as it may not include CT scans done through large managed care organizations, said Raquel Arias, a Los Angeles-based associate director of state partnerships at the American Cancer Society. She cited other 2022 data for California, looking at lung cancer screening for eligible Medicare fee-for-service patients, which found a screening rate of 1%-2% in that population.

    But, Arias said, the state’s effort is “nowhere near what it needs to be.”

    The low smoking rate in California, along with its image as a healthy state, “seems to have come with the unintended consequence of further stigmatizing people who smoke,” said Arias, citing one of the findings from a 2022 report looking at lung cancer screening barriers. For instance, eligible patients may be reluctant to share prior smoking habits with their health provider, she said.

    Meanwhile, Kentucky screening efforts progress, scan by scan.

    At Appalachian Regional Healthcare, 3,071 patients were screened in 2023, compared with 372 in 2017. “We’re just scratching the surface of the potential lives that we can have an effect on,” said Stumbo, a lung cancer screening champion at the health system, which includes 14 hospitals, most located in eastern Kentucky.

    The doctor hasn’t shed his own grief about what his family missed after his mother died at age 51, long before annual screening was recommended. “Knowing that my children were born, and never knowing their grandmother,” he said, “just how sad is that?”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—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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  • 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™:

    1. A good diet (that avoids processed foods)
    2. Good exercise (that includes daily physical activity—more often is more important than more intense!)
    3. Good sleep (7–9 hours of good quality sleep per night)
    4. Reduce or eliminate alcohol consumption (this is dose-dependent; any reduction is an improvement)
    5. 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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  • Ice Baths: To Dip Or Not To Dip?

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    Many Are Cold, But Few Are Frozen

    We asked you for your (health-related) view of ice baths, and got the above-depicted, below-described, set of responses:

    • About 31% said “ice baths are great for the health; we should take them”
    • About 29% said “ice baths’ risks outweigh their few benefits”
    • About 26% said “ice baths’ benefits outweigh their few risks”
    • About 14% said “ice baths are dangerous and can kill you; best avoided”

    So what does the science say?

    Freezing water is very dangerous: True or False?

    True! Water close to freezing point is indeed very dangerous, and can most certainly kill you.

    Fun fact, though: many such people are still saveable with timely medical intervention, in part because the same hypothermia that is killing them also slows down the process* of death

    Source (and science) for both parts of that:

    Cold water immersion: sudden death and prolonged survival

    *and biologically speaking, death is a process, not an event, by the way. But we don’t have room for that today!

    (unless you die in some sudden violent way, such as a powerful explosion that destroys your brain instantly; then it’s an event)

    Ice baths are thus also very dangerous: True or False?

    False! Assuming that they are undertaken responsibly and you have no chronic diseases that make it more dangerous for you.

    What does “undertaken responsibly” mean?

    Firstly, the temperature should not be near freezing. It should be 10–15℃, which for Americans is 50–59℉.

    You can get a bath thermometer to check this, by the way. Here’s an example product on Amazon.

    Secondly, your ice bath should last no more than 10–15 minutes. This is not a place to go to sleep.

    What chronic diseases would make it dangerous?

    Do check with your doctor if you have any doubts, as no list we make can be exhaustive and we don’t know your personal medical history, but the main culprits are:

    • Cardiovascular disease
    • Hypertension
    • Diabetes (any type)

    The first two are for heart attack risk; the latter is because diabetes can affect core temperature regulation.

    Ice baths are good for the heart: True or False?

    True or False depending on how they’re done, and your health before starting.

    For most people, undertaking ice baths responsibly, repeated ice bath use causes the cardiovascular system to adapt to better maintain homeostasis when subjected to thermal shock (i.e. sudden rapid changes in temperature).

    For example: Respiratory and cardiovascular responses to cold stress following repeated cold water immersion

    And because that was a small study, here’s a big research review with a lot of data; just scroll to where it has the heading“Specific thermoregulative adaptations to regular exposure to cold air and/or cold water exposure“ for many examples and much discussion:

    Health effects of voluntary exposure to cold water: a continuing subject of debate

    Ice baths are good against inflammation: True or False?

    True! Here’s one example:

    Winter-swimming as a building-up body resistance factor inducing adaptive changes in the oxidant/antioxidant status

    Uric acid and glutathione levels (important markers of chronic inflammation) are also significantly affected:

    Uric acid and glutathione levels during short-term whole body cold exposure

    Want to know more?

    That’s all we have room for today, but check out our previous “Expert Insights” main feature looking at Wim Hof’s work in cryotherapy:

    A Cold Shower A Day Keeps The Doctor Away?

    Enjoy!

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    Learn to Age Gracefully

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