
How To Quickly Repair A Broken Skin Barrier
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Dr. Shereene Idris, dermatologist, shows us what we can do at home:
Saving face
We say that, since of course the face, being some of the most sensitive skin on the human body and yet at the same time the most habitually exposed, it’s usually the site of such problems as a broken skin barrier.
First though, what actually is the skin barrier? It’s the outermost part of the epidermis (the stratum corneum) that protects against pollution, pathogens, and moisture loss; it’s made of skin cells (the “bricks”) and a lipid matrix (the “mortar”) of ceramides, cholesterol, and fatty acids, topped by an acid mantle that maintains a pH of about 5–5.5.
However, overuse of exfoliants, retinol, or random serums can strip the barrier, leading to redness, tightness, peeling, dryness, itching, burning, and breakouts.
Here’s Dr. Idris’s 5-step plan for fixing it:
- Stop: stop all products, including sunscreen, moisturizers, and actives; only cleanse with a very gentle cleanser (and if you’re unsure, then just water); protect skin from the sun physically with hats etc instead of sunscreen until healed.
- Soothe: use simple occlusives like Vaseline or other petroleum jelly to seal in moisture; if inflammation is strong, apply diaper rash cream (such as Triple Paste) with zinc oxide for extra anti-inflammatory protection.
- Restart: after 2–3 days, introduce calming moisturizers containing glycerin, squalane, ceramides, or colloidal oatmeal; avoid hot water and rubbing your face—use lukewarm water and gently pat dry.
- Reintroduce: after 1–2 weeks, patch test each of your usual products on a small area for several nights before adding it fully; mild tingling is acceptable, but persistent burning or redness means stop.
- Rebuild: start with hydrating and soothing actives such as niacinamide (≤5%) or azelaic acid, then add gentle antioxidants like vitamin C derivatives (e.g. tetrahexyldecyl ascorbate) or coenzyme Q10; later, slowly reintroduce retinol and exfoliating acids (if you use them) on alternating nights, increasing frequency gradually.
If in doubt, then “less is more” is the principle to go by when it comes to skincare products:
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“Slugging” Skin Care Routine (Tips From A Dermatologist) ← this is one of the simplest, gentlest approaches possible
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Mammography AI Can Cost Patients Extra. Is It Worth It?
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As I checked in at a Manhattan radiology clinic for my annual mammogram in November, the front desk staffer reviewing my paperwork asked an unexpected question: Would I like to spend $40 for an artificial intelligence analysis of my mammogram? It’s not covered by insurance, she added.
I had no idea how to evaluate that offer. Feeling upsold, I said no. But it got me thinking: Is this something I should add to my regular screening routine? Is my regular mammogram not accurate enough? If this AI analysis is so great, why doesn’t insurance cover it?
I’m not the only person posing such questions. The mother of a colleague had a similar experience when she went for a mammogram recently at a suburban Baltimore clinic. She was given a pink pamphlet that said: “You Deserve More. More Accuracy. More Confidence. More power with artificial intelligence behind your mammogram.” The price tag was the same: $40. She also declined.
In recent years, AI software that helps radiologists detect problems or diagnose cancer using mammography has been moving into clinical use. The software can store and evaluate large datasets of images and identify patterns and abnormalities that human radiologists might miss. It typically highlights potential problem areas in an image and assesses any likely malignancies. This extra review has enormous potential to improve the detection of suspicious breast masses and lead to earlier diagnoses of breast cancer.
While studies showing better detection rates are extremely encouraging, some radiologists say, more research and evaluation are needed before drawing conclusions about the value of the routine use of these tools in regular clinical practice.
“I see the promise and I hope it will help us,” said Etta Pisano, a radiologist who is chief research officer at the American College of Radiology, a professional group for radiologists. However, “it really is ambiguous at this point whether it will benefit an individual woman,” she said. “We do need more information.”
The radiology clinics that my colleague’s mother and I visited are both part of RadNet, a company with a network of more than 350 imaging centers around the country. RadNet introduced its AI product for mammography in New York and New Jersey last February and has since rolled it out in several other states, according to Gregory Sorensen, the company’s chief science officer.
Sorensen pointed to research the company conducted with 18 radiologists, some of whom were specialists in breast mammography and some of whom were generalists who spent less than 75% of their time reading mammograms. The doctors were asked to find the cancers in 240 images, with and without AI. Every doctor’s performance improved using AI, Sorensen said.
Among all radiologists, “not every doctor is equally good,” Sorensen said. With RadNet’s AI tool, “it’s as if all patients get the benefit of our very top performer.”
But is the tech analysis worth the extra cost to patients? There’s no easy answer.
“Some people are always going to be more anxious about their mammograms, and using AI may give them more reassurance,” said Laura Heacock, a breast imaging specialist at NYU Langone Health’s Perlmutter Cancer Center in New York. The health system has developed AI models and is testing the technology with mammograms but doesn’t yet offer it to patients, she said.
Still, Heacock said, women shouldn’t worry that they need to get an additional AI analysis if it’s offered.
“At the end of the day, you still have an expert breast imager interpreting your mammogram, and that is the standard of care,” she said.
About 1 in 8 women will be diagnosed with breast cancer during their lifetime, and regular screening mammograms are recommended to help identify cancerous tumors early. But mammograms are hardly foolproof: They miss about 20% of breast cancers, according to the National Cancer Institute.
The FDA has authorized roughly two dozen AI products to help detect and diagnose cancer from mammograms. However, there are currently no billing codes radiologists can use to charge health plans for the use of AI to interpret mammograms. Typically, the federal Centers for Medicare & Medicaid Services would introduce new billing codes and private health plans would follow their lead for payment. But that hasn’t happened in this field yet and it’s unclear when or if it will.
CMS didn’t respond to requests for comment.
Thirty-five percent of women who visit a RadNet facility for mammograms pay for the additional AI review, Sorensen said.
Radiology practices don’t handle payment for AI mammography all in the same way.
The practices affiliated with Boston-based Massachusetts General Hospital don’t charge patients for the AI analysis, said Constance Lehman, a professor of radiology at Harvard Medical School who is co-director of the Breast Imaging Research Center at Mass General.
Asking patients to pay “isn’t a model that will support equity,” Lehman said, since only patients who can afford the extra charge will get the enhanced analysis. She said she believes many radiologists would never agree to post a sign listing a charge for AI analysis because it would be off-putting to low-income patients.
Sorensen said RadNet’s goal is to stop charging patients once health plans realize the value of the screening and start paying for it.
Some large trials are underway in the United States, though much of the published research on AI and mammography to date has been done in Europe. There, the standard practice is for two radiologists to read a mammogram, whereas in the States only one radiologist typically evaluates a screening test.
Interim results from the highly regarded MASAI randomized controlled trial of 80,000 women in Sweden found that cancer detection rates were 20% higher in women whose mammograms were read by a radiologist using AI compared with women whose mammograms were read by two radiologists without any AI intervention, which is the standard of care there.
“The MASAI trial was great, but will that generalize to the U.S.? We can’t say,” Lehman said.
In addition, there is a need for “more diverse training and testing sets for AI algorithm development and refinement” across different races and ethnicities, said Christoph Lee, director of the Northwest Screening and Cancer Outcomes Research Enterprise at the University of Washington School of Medicine.
The long shadow of an earlier and largely unsuccessful type of computer-assisted mammography hangs over the adoption of newer AI tools. In the late 1980s and early 1990s, “computer-assisted detection” software promised to improve breast cancer detection. Then the studies started coming in, and the results were often far from encouraging. Using CAD at best provided no benefit, and at worst reduced the accuracy of radiologists’ interpretations, resulting in higher rates of recalls and biopsies.
“CAD was not that sophisticated,” said Robert Smith, senior vice president of early cancer detection science at the American Cancer Society. Artificial intelligence tools today are a whole different ballgame, he said. “You can train the algorithm to pick up things, or it learns on its own.”
Smith said he found it “troubling” that radiologists would charge for the AI analysis.
“There are too many women who can’t afford any out-of-pocket cost” for a mammogram, Smith said. “If we’re not going to increase the number of radiologists we use for mammograms, then these new AI tools are going to be very useful, and I don’t think we can defend charging women extra for them.”
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.
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Why 7 Hours Sleep Is Not Enough
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How Sleep-Deprived Are You, Really?
This is Dr. Matthew Walker. He’s a neuroscientist and sleep specialist, and is the Director of the Center for Human Sleep Science at UC Berkeley’s Department of Psychology. He’s also the author of the international bestseller “Why We Sleep”.
What does he want us to know?
Sleep deprivation is more serious than many people think it is. After about 16 hours without sleep, the brain begins to fail, and needs more than 7 hours of sleep to “reset” cognitive performance.
Note: note “seven or more”, but “more than seven”.
After ten days with only 7 hours sleep (per day), Dr. Walker points out, the brain is as dysfunctional as it would be after going without sleep for 24 hours.
Here’s the study that sparked a lot of Dr. Walker’s work:
Importantly, in Dr. Walker’s own words:
❝Three full nights of recovery sleep (i.e., more nights than a weekend) are insufficient to restore performance back to normal levels after a week of short sleeping❞
~ Dr. Matthew Walker
See also: Why You Probably Need More Sleep
Furthermore: the sleep-deprived mind is unaware of how sleep-deprived it is.
You know how a drunk person thinks they can drive safely? It’s like that.
You do not know how sleep-deprived you are, when you are sleep-deprived!
For example:
❝(60.7%) did not signal sleepiness before a sleep fragment occurred in at least one of the four MWT trials❞
Source: Sleepiness is not always perceived before falling asleep in healthy, sleep-deprived subjects
Sleep efficiency matters
With regard to the 7–9 hours band for optimal health, Dr. Walker points out that the sleep we’re getting is not always the sleep we think we’re getting:
❝Assuming you have a healthy sleep efficiency (85%), to sleep 9 hours in terms of duration (i.e. to be a long-sleeper), you would need to be consistently in bed for 10 hours and 36 minutes a night. ❞
~ Dr. Matthew Walker
At the bottom end of that, by the way, doing the same math: to get only the insufficient 7 hours sleep discussed earlier, a with a healthy 85% sleep efficiency, you’d need to be in bed for 8 hours and 14 minutes per night.
The unfortunate implication of this: if you are consistently in bed for 8 hours and 14 minutes (or under) per night, you are not getting enough sleep.
“But what if my sleep efficiency is higher than 85%?”
It shouldn’t be.If your sleep efficiency is higher than 85%, you are sleep-deprived and your body is having to enforce things.
Want to know what your sleep efficiency is?
We recommend knowing this, by the way, so you might want to check out:
Head-To-Head Comparison of Google and Apple’s Top Sleep-Monitoring Apps
(they will monitor your sleep and tell you your sleep efficiency, amongst other things)
Want to know more?
You might like his book:
Why We Sleep: Unlocking the Power of Sleep and Dreams
…and/or his podcast:
…and for those who like videos, here’s his (very informative) TED talk:
Prefer text? Click here to read the transcript
Want to watch it, but not right now? Bookmark it for later
Enjoy!
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Cannabis & Mental Health: Good Or Bad?
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When it comes to readily-available non-prescription legal “downer” drugs (that is to say, drugs that promote relaxation rather than “uppers” that promote stimulation), the most popular are of course alcohol and cannabis.
We’ve written a lot more about alcohol than we have about cannabis—partly because there’s simply much more research available. While alcohol has been legal (and thus easy to research) throughout many wealthy nations for a long time, the “War on Drugs”—which did not at all reduce the use of drugs—really curtailed research for a long time, and now there’s a lot of catching-up to do.
As a result, we know that alcohol is very bad for pretty much everything, including mental health—in which category it promotes/worsens mood disorders, including depression, and while often used to self-medicate against stress/anxiety, its numbing effects are short-lived and soon give the user extra reasons to be stressed and/or anxious. And, of course, it’s addictive, which is not fabulous.
So, is cannabis better?
Let’s address the topic of addictiveness first. Contrary to popular belief, it is indeed possible to become addicted to cannabis, though the likelihood of developing a substance abuse disorder is lower than for alcohol, and much lower than for nicotine.
See: Prevalence of Marijuana Use Disorders in the United States Between 2001–2002 and 2012–2013
If you prefer just the stats without the science, here’s the CDC’s rendering of that:
Addiction (Marijuana or Cannabis Use Disorder)
However, there is an interesting complicating factor, which is age. One is 4–7 times more likely to develop a substance abuse disorder (any substance abuse disorder), if one starts use as an adolescent, rather than later as an adult:
So, if you’re in the older age group, that’s a point in favor of reduced risk.
Does cannabis increase psychiatric disease risk?
It depends. Is it occasional use, or regular? There is a difference between using it relax and unwind once in a while, and relying on it all the time.
In the US, A 2021 report from the National Survey on Drug Use and Health showed (if we extrapolate the data to a population level):
- 52,000,000 people reported cannabis use in the previous year, of whom,
- 16,300,000 met the criteria for cannabis use disorder in the previous year
So, we may assume that around 1 in 3 cannabis users meet the criteria for cannabis use disorder.
Curious about who qualifies? The DSM-5 defines cannabis use disorder as the presence of at least 2 of the following:
- Withdrawal symptoms when not using cannabis
- Cannabis is taken in larger amounts or used over a longer period than intended
- Persistent desire to cut down with unsuccessful attempts
- Excessive time spent acquiring cannabis, using cannabis, or recovering from its effects
- Cravings for cannabis use
- Recurrent use resulting in neglect of social obligations
- Continued use despite social or interpersonal problems
- Important social, occupational, or recreational activities foregone to be able to use cannabis
- Continued use despite physical harm
- Continued use despite physical or psychological problems associated with cannabis use
- Tolerance
Source: DSM-5 Criteria for Substance Use Disorders: Recommendations and Rationale
Now, with that in mind…
Researchers examined the genetic links between cannabis use, cannabis use disorder, and psychiatric conditions, and found:
- Cannabis use disorder showed strong associations with nearly all psychiatric disorders, while
- Cannabis use (not disorder) had much weaker associations, and/but showed significant links with openness and conscientiousness.
So, that’s quite a difference. But since this is a matter of genetic links (i.e. people with these genetic marks tend to have these matching traits), it’s not always immediately clear which way the causality goes, if any:
- Does the genetic marker promote cannabis use / cannabis use disorder / linked psychiatric condition(s)?
- Does the the cannabis use / cannabis use disorder cause the psychiatric condition?
- Does the psychiatric condition promote the cannabis use / cannabis use disorder?
Using a statistical technique called Mendelian randomization, some of the causality can be determined (depending on the data available, of course). Using this method, it can be known that:
- Cannabis use disorder has bidirectional causal links with psychiatric disorders, especially schizophrenia and related disorders, as well as ADHD, BPD, and PTSD.
- Major depressive disorder has the strongest reverse causal effect on cannabis use disorder. This means that people with major depressive disorder were more likely to go on to also develop cannabis use disorder.
- Cannabis use without disorder showed far fewer causal links—mostly just the non-causal links with the traits of openness and conscientiousness*.
*we might hypothesize that a person scoring highly (so to speak) on openness is more likely to try cannabis than those with lower scores on openness, and a person scoring highly (as it were) on conscientiousness is less likely to go on to develop a substance use disorder than someone with lower scores on same. However, the statistical modelling was not able to conclusively demonstrate this.
You can read the paper in full, here: The genetic relationship between cannabis use disorder, cannabis use and psychiatric disorders
Are there benefits?
The biggest benefit is “it’s a lot safer than alcohol” when one wants a way to relax and wind down, which means that it can indeed alleviate stress and anxiety—occasionally. If you’re using it all the time, however, then you may start running into the problems of feeling more stressed and anxious in its absence, of course.
Many use it for pain relief, and if that’s you, only you can judge whether the benefits outweigh the risks (and presumably you’ve concluded they do).
Many use it for sleep (indeed, it’s even sometimes prescribed for some sleep disorders), and we’ve written about that here: Sweet Dreams Are Made of THC (Or Are They?)
In the latter case, it’s worth bearing in mind that CBD alone (without THC) does seem to improve sleep (as discussed in the above-linked article), and has additional benefits too:
CBD Oil: What Does The Science Say?
Prefer a drug-free way to relax?
We recommend:
- No-Frills, Evidence-Based Mindfulness
- Meditation Games That You’ll Actually Enjoy
- Which Style Of Yoga Is Best For You?
- 7 Kinds Of Rest When Sleep Is Not Enough
- Better Sex = Longer Life (Here’s How)
Enjoy!
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Doctors From 15 Specialties Tell The Worst Common Mistakes People Make
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Whatever your professional background, you probably know many things about it that are very obvious to you, but that most people don’t know. So it is for doctors too; here are the things that doctors from 15 specialties would never do, and thus advise people against doing:
Better safe than sorry
We’ll leap straight into it:
- General Surgery: avoid rushing into musculoskeletal or spinal surgery unless absolutely necessary; conservative treatments like physical therapy are often effective.
- Interventional Gastroenterology: avoid long-term, around-the-clock use of anti-inflammatory pain medications (e.g. Ibuprofen and friends) to prevent stomach ulcers.
- Podiatry: never place feet on the car dashboard due to the risk of severe injuries from airbag deployment.
- Rheumatology: avoid daily use of high heels to prevent joint and foot deformities, bunions, and pain.
- Otorhinolaryngology: never smoke, as it can lead to severe consequences like laryngectomy and other life-altering conditions.
- Pediatrics: avoid dangerous activities for children, such as swimming alone, eating choking hazards, biking or skiing without a helmet, or consuming raw meat/fish/dairy. Also, be cautious with firearms in homes.
- Orthopedic Surgery: avoid riding motorcycles and handling fireworks due to high risks of accidents.
- Emergency Medicine: never drink and drive or ride ATVs. Always use eye protection during activities like woodworking.
- Ophthalmology: always wear safety glasses during activities like grinding metal or woodworking. Sunglasses are essential to prevent UV damage even on cloudy days.
- Urology: avoid shaving pubic hair if diabetic or immunocompromised to prevent severe infections like Fournier’s gangrene.
- Gastroenterology: do not use gut health supplements as they lack proven efficacy and are often a waste of money*
- Plastic Surgery: avoid contour threads (barbed sutures for facial rejuvenation) and butt implants due to risks like infection, complications, and poor outcomes.
- Psychiatry: never take recreational drugs from unknown sources to avoid accidental overdoses, especially from substances laced with fentanyl. Carry Narcan for emergencies.
- Dermatology: use sunscreen daily to prevent skin cancer, aging, pigmentation issues, and texture problems caused by UV exposure.
- Cardiology: avoid the carnivore diet as it increases heart disease risks due to its negligible fiber content and high saturated fat intake.
*We had an article about this a while back; part of the problem is that taking probiotics without prebiotics can mean your new bacteria just die in about 20 minutes, which is their approximate lifespan in which to multiply or else die out. Similar problems arise if taking them with sugar that feeds their competitors instead. See: Stop Sabotaging Your Gut!
For more on each of these, in the words of the respective doctors, enjoy:
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Want to learn more?
You might also like to read:
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The Brain at Rest – by Dr. Joseph Jebelli
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The author, a neuroscientist, having watched his parents’ health go from good to bad to worse on account of overwork, makes the case for rest.
Not just as a “necessarily evil” in the sense of “if you don’t schedule time for rest, your body will schedule it for you” (i.e. break down and thus force the issue), but also, because it is during periods of rest when our brain’s “default mode network” (DMN) takes the wheel, and without the DMN, there are a lot of important cognitive functions that will barely happen, if at all.
This is the reason why, for example, people perform better on cognitive tasks after a short rest, than people who had more time to solve the cognitive tasks, but not rest. In essence, rest is time that pays for itself in productivity.
How much rest? Dr. Jebelli presents evidence for there being measurable benefits from 5 minutes; more benefits from 20 minutes, more from an hour, more from 4 hours, 8 hours, 24 hours, 48 hours. And so on. In other words: the benefits are dose-dependent.
That said, it’s not just about productivity. Yes, getting adequate rest will ultimately result in better work, but there’s also a whole chapter devoted to avoiding what the Japanese call karoshi—death from overwork.
The style of the book is mostly explanatory, and in part instructional. It’s mostly very soft science, with hard science merely being pointed to in citations, so it’s very easy to understand. As for the instructional parts, Dr. Jebelli advises on how best to rest (not prescribing hobbies, so much as: there are different kinds of rest, and it’s important to get a good coverage of the different kinds), and how to enjoy the greatest benefits.
Bottom line: if you sometimes feel like you need a break, but at the same time feel like you “can’t, because…”, then this book will empower you to find a way (he advises about that, too).
Click here to check out The Brain at Rest, and rest your brain!
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Make Stair-Climbing Easy With This One Exercise
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Your knees are usually not the problem, even if it feels like they are!
The problem is higher up
Or at least, it usually is.
Specifically, the gluteus medius (one of the butt-muscles) controls leg and pelvis alignment, and without a stable pelvis (for example, in the case of weak glutes), the thigh bone moves out of alignment, also reducing quadriceps efficiency and thus increasing knee joint strain, which is why you feel it there—it’s the end result, not the cause.
So, what’s in order is an exercise to activate and strengthen the gluteus medius (or rather, the glutei medii, if we want to get fancy, as you have one on each side, and unlike many leg muscles, it’s almost impossible to lose one to accident/incident without the same accident/incident also killing you).
How to do it:
- Stand upright with your hands on a stable surface (e.g. a wall) for support
- Shift all your weight onto one leg
- Move your free leg diagonally out and slightly backwards (80% out, 20% back)
- Keep your upper body still and straight throughout
- Hold briefly at the top, then return your leg to the center
- Repeat 10–20 times per leg
It’s best to do the exercise just before using stairs (for activation benefits) and casually throughout the day (for strength build-up benefits).
Note: a slight ache is fine and even good; it means the gluteus medius is activated, which improves knee stability during stair use—even if the muscle feels tired!
If experiencing actual pain though, do stop and consult a local physio.
For more on all of this plus a visual demonstration, enjoy:
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Want to learn more?
You might also like:
How To Make Downhill Walking Easier On The Knees ← several important things, and they work for going down stairs also!
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