Cold Weather Health Risks

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Many Are Cold; Few Are Frozen

Many of those of us in the Northern Hemisphere are getting hit with a cold spell around now. How severe that may be depends on more precisely where we are, but it’s affecting a lot of people. So, with apologies to our readers in Australia, we’re going to do a special on that today.

Acute cold is, for most people, good for the health:

A Cold Shower A Day Keeps The Doctor Away?

Persistent cold, not so much. Let’s look at the risks, and what can be done about them…

Hypothermia

It kills. Don’t let it kill you or your loved ones.

And, this is really important: it doesn’t care whether you’re on a mountain or not.

In other words: a lot of people understand (correctly!) that hypothermia is a big risk to hikers, climbers, and the like. But if the heating goes out in your house and the temperature drops for long enough before the heating is fixed, you can get hypothermia there too just the same if you’re not careful.

How cold is too cold? It doesn’t even have to be sub-zero. According to the CDC, temperatures of 4℃ (40℉) can be low enough to cause hypothermia if other factors combine:

CDC | Prevent Hypothermia & Frostbite you can also see the list of symptoms to watch out for, there!

Skin health

Not generally an existential risk, but we may as well stay healthy as not!

Cold air often means dry air, so use a moisturizer with an oil base (if you don’t care for fancy beauty products, a simple skin-safe oil is fine).

For one good option, see: Castor Oil: All-Purpose Life-Changer, Or Snake Oil?

For more, see: Beyond Castor: Vegetable Oils That Regenerate Your Skin

Bonus if you do it after a warming bath/shower!

Heart health

Cold has a vasconstricting effect; that is to say, it causes the body’s vasculature to shrink, increasing localized blood pressure. If it’s a cold shower as above, that can be very invigorating. If it’s a week of sub-zero temperatures, it can become a problem.

❝Shoveling a little snow off your sidewalk may not seem like hard work. However, […] combined with the fact that the exposure to cold air can constrict blood vessels throughout the body, you’re asking your heart to do a lot more work in conditions that are diminishing the heart’s ability to function at its best.❞

Source: Snow shoveling, cold temperatures combine for perfect storm of heart health hazards

If you have a heart condition, please do not shovel snow. Let someone else do it, or stay put.

And if you are normally able to exercise safely? Unless you’re sure your heart is in good order, exercising in the warmth, not the cold, seems to be the best bet.

See also: Heart Attack: His & Hers (Be Prepared!)can you remember which symptoms are for which sex? If not, now’s a good time to refresh that knowledge.

Immune health

We recently discussed how cold weather indirectly increases the risk of respiratory viral infection:

The Cold Truth About Respiratory Infections

So, now’s the time to be extra on-guard about that.

See also: Beyond Supplements: The Real Immune-Boosters!

Balance

Icy weather increases the risk of falling. If you think “having a fall” is something that happens to other/older people, please remember that there’s a first time for everything. Some tips:

  • Walk across icy patches with small steps in a flat-footed fashion like a penguin.
    • It may not be glamorous, but neither is going A-over-T and breaking (or even just spraining) things.
  • Use a handrail if available, even if you don’t think you need to.

You can also check out our previous article about falling (avoiding falling, minimizing the damage of falling, etc):

Fall Special: Some Fall-Themed Advice

Take care!

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  • This 10-Minute Habit Cuts Glucose Spikes by 30% (Everyone Should Do This)

    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.

    Dr. Alex Wibberley explains:

    The steps we need to take

    The trick is: a 10-minute movement break!

    A study (cited in the video) found that a single 45-minute exercise session before sitting produced only a small effect on post-meal glucose spikes, whereas breaking up sitting with 10-minute light walks every 20 minutes reduced post-meal blood sugar spikes by about 30% compared with uninterrupted sitting.

    The problem with prolonged sitting (or rather, one problem of many), is that when you sit for long periods your muscles remain largely inactive, their insulin-independent pathway* shuts down, and glucose control relies mostly on insulin, which can lead to higher and longer-lasting glucose spikes if insulin function is already impaired.

    *contracting muscles can pull glucose from the blood through an insulin-independent pathway triggered simply by muscle activity, meaning movement itself helps clear sugar from the bloodstream.

    In particular, short activity after meals—such as walking for 5–10 minutes, climbing stairs, or moving around the house—can reduce the rise in blood sugar that begins roughly 15–30 minutes after eating.

    Note: if you spend 5–10 minutes clearing up the dinner-things walking back-and-to between kitchen and dining room, that’s it covered already! But time yourself once or twice, to see if it really does take that long, or if it just feels like it 😉 See if there are some other post-dinner chores you might build into the following few minutes, to enjoy the full benefit (and perhaps a cleaner/tidier house, as a bonus)!

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    The Japanese Health Initiative That Lowers Blood Sugars

    Take care!

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  • How long does back pain last? And how can learning about pain increase the chance of recovery?

    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.

    Back pain is common. One in thirteen people have it right now and worldwide a staggering 619 million people will have it this year.

    Chronic pain, of which back pain is the most common, is the world’s most disabling health problem. Its economic impact dwarfs other health conditions.

    If you get back pain, how long will it take to go away? We scoured the scientific literature to find out. We found data on almost 20,000 people, from 95 different studies and split them into three groups:

    • acute – those with back pain that started less than six weeks ago
    • subacute – where it started between six and 12 weeks ago
    • chronic – where it started between three months and one year ago.

    We found 70%–95% of people with acute back pain were likely to recover within six months. This dropped to 40%–70% for subacute back pain and to 12%–16% for chronic back pain.

    Clinical guidelines point to graded return to activity and pain education under the guidance of a health professional as the best ways to promote recovery. Yet these effective interventions are underfunded and hard to access.

    More pain doesn’t mean a more serious injury

    Most acute back pain episodes are not caused by serious injury or disease.

    There are rare exceptions, which is why it’s wise to see your doctor or physio, who can check for signs and symptoms that warrant further investigation. But unless you have been in a significant accident or sustained a large blow, you are unlikely to have caused much damage to your spine.

    Factory worker deep-breathes with a sore back
    Your doctor or physio can rule out serious damage.
    DG fotostock/Shutterstock

    Even very minor back injuries can be brutally painful. This is, in part, because of how we are made. If you think of your spinal cord as a very precious asset (which it is), worthy of great protection (which it is), a bit like the crown jewels, then what would be the best way to keep it safe? Lots of protection and a highly sensitive alarm system.

    The spinal cord is protected by strong bones, thick ligaments, powerful muscles and a highly effective alarm system (your nervous system). This alarm system can trigger pain that is so unpleasant that you cannot possibly think of, let alone do, anything other than seek care or avoid movement.

    The messy truth is that when pain persists, the pain system becomes more sensitive, so a widening array of things contribute to pain. This pain system hypersensitivity is a result of neuroplasticity – your nervous system is becoming better at making pain.

    Reduce your chance of lasting pain

    Whether or not your pain resolves is not determined by the extent of injury to your back. We don’t know all the factors involved, but we do know there are things that you can do to reduce chronic back pain:

    • understand how pain really works. This will involve intentionally learning about modern pain science and care. It will be difficult but rewarding. It will help you work out what you can do to change your pain
    • reduce your pain system sensitivity. With guidance, patience and persistence, you can learn how to gradually retrain your pain system back towards normal.

    How to reduce your pain sensitivity and learn about pain

    Learning about “how pain works” provides the most sustainable improvements in chronic back pain. Programs that combine pain education with graded brain and body exercises (gradual increases in movement) can reduce pain system sensitivity and help you return to the life you want.

    Physio helps patient use an exercise strap
    Some programs combine education with gradual increases in movement.
    Halfpoint/Shutterstock

    These programs have been in development for years, but high-quality clinical trials are now emerging and it’s good news: they show most people with chronic back pain improve and many completely recover.

    But most clinicians aren’t equipped to deliver these effective programs – good pain education is not taught in most medical and health training degrees. Many patients still receive ineffective and often risky and expensive treatments, or keep seeking temporary pain relief, hoping for a cure.

    When health professionals don’t have adequate pain education training, they can deliver bad pain education, which leaves patients feeling like they’ve just been told it’s all in their head.

    Community-driven not-for-profit organisations such as Pain Revolution are training health professionals to be good pain educators and raising awareness among the general public about the modern science of pain and the best treatments. Pain Revolution has partnered with dozens of health services and community agencies to train more than 80 local pain educators and supported them to bring greater understanding and improved care to their colleagues and community.

    But a broader system-wide approach, with government, industry and philanthropic support, is needed to expand these programs and fund good pain education. To solve the massive problem of chronic back pain, effective interventions need to be part of standard care, not as a last resort after years of increasing pain, suffering and disability.The Conversation

    Sarah Wallwork, Post-doctoral Researcher, University of South Australia and Lorimer Moseley, Professor of Clinical Neurosciences and Foundation Chair in Physiotherapy, University of South Australia

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

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  • Pineapple vs Starfruit – Which is Healthier?

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    Our Verdict

    When comparing pineapple to starfruit, we picked the pineapple.

    Why?

    In terms of macros, pineapple has more carbs, while starfruit has more fiber and protein, making this an easy first-round win for starfruit.

    However…

    In the category of vitamins, pineapple has more of vitamins B1, B2, B3, B6, B7, B9, C, and K, while starfruit has more of vitamins B5 and E, giving pineapple an 8:2 victory here, which is made further noteworthy by the fact that pineapple is several times higher in vitamins B1 and B6 (very important for getting energy from food), while starfruit is just a little higher in vitamin B5 (the vitamin that’s called “pantothenic acid” with “pantothenic” meaning “from everywhere”, because it is in almost all foods, and it’s practically impossible to be deficient in it unless literally starving to death. So, an even more compelling win for pineapple.

    Looking at minerals, pineapple has more calcium, iron, magnesium, manganese, and zinc, while starfruit has more copper, phosphorus, potassium, and selenium, making a 4:4 tie here.

    In other considerations, both have an excellent complement of polyphenols, but as an extra on top of that pineapple has bromelain, which is unique to it (and is not a polyphenol nor even technically a phytochemical, but is a group of enzymes that do a similar job and more, and do it exceptionally well). So pineapple wins this category.

    Adding up the section gives a clear overall win for pineapple, but by all means enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Bromelain vs Inflammation & Much More

    Enjoy!

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  • 5 Steps To Quit Sugar Easily

    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.

    Sugar is one of the least healthy things that most people consume, yet because it’s so prevalent, it can also be tricky to avoid at first, and the cravings can also be a challenge. So, how to quit it?

    Step by step

    Dr. Mike Hansen recommends the following steps:

    • Be aware: a lot of sugar consumption is without realizing it or thinking about it, because of how common it is for there to be added sugar in things we might purchase ready-made, even supposedly healthy things like yogurts, or easy-to-disregard things like condiments.
    • Recognize sugar addiction: a controversial topic, but Dr. Hansen comes down squarely on the side of “yes, it’s an addiction”. He wants us to understand more about the mechanics of how this happens, and what it does to us.
    • Reduce gradually: instead of going “cold turkey”, he recommends we avoid withdrawal symptoms by first cutting back on liquid sugars like sodas, juices, and syrups, before eliminating solid sugar-heavy things like candy, sugar cookies, etc, and finally the more insidious “why did they put sugar in this?” added-sugar products.
    • Find healthy alternatives: simple like-for-like substitutions; whole fruits instead of juices/smoothies, for example. 10almonds tip: stuffing dates with an almond each makes it very much like eating chocolate, experientially!
    • Manage cravings: Dr. Hansen recommends distraction, and focusing on upping other healthy habits such as hydration, exercise, and getting more vegetables.

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • How the HHS impacts your community’s health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The U.S. Department of Health and Human Services is responsible for programs that impact every community in the country. But most Americans aren’t aware of the department’s scope.

    “Most of the power in the agency, most of the administrative authority comes from laws that Congress has passed,” former HHS Secretary Kathleen Sebelius told NPR. She added that the HHS secretary “could redefine terms that had a huge impact on people. And that could be done all administratively, not by going back to Congress.”

    HHS is comprised of 13 agencies, all of which play an important role in promoting the health of all Americans. These are just some of the ways that HHS affects people’s lives and health.

    Vaccines

    One of HHS’s most salient roles is developing, approving, and monitoring vaccines after they are on the market. The National Institutes of Health funds and conducts research to develop new vaccines and improve existing ones. The NIH’s Vaccine Research Center spearheads research to develop vaccines against deadly diseases like HIV/AIDS, malaria, and tuberculosis.

    The Food and Drug Administration is responsible for overseeing clinical trials that test product safety and effectiveness, approving new vaccines, and monitoring the safety of all vaccines before and after approval. In conjunction with the Centers for Disease Control and Prevention, the FDA also manages the national surveillance systems that record and flag potential vaccine side effects. 

    In addition to safety monitoring, the CDC conducts research on vaccine safety and effectiveness and issues vaccination guidance. The agency’s recommended immunization schedule guides school and child care vaccination requirements and health care provider recommendations nationwide. 

    Although the CDC does not have the authority over school and childcare vaccination requirements at the state level, changes to the agency’s recommendations could have wide-ranging impacts. 

    “If this recommendation changes, there’s downstream effects, like insurance companies could stop covering them. And adding cost could easily deter uptake,” epidemiologist and creator of the Your Local Epidemiologist newsletter Katelyn Jetelina told PBS. 

    However, CDC vaccine recommendations are just that: recommendations. The agency cannot dictate, for example, vaccine requirements for school enrollment. Those standards are set at the state level, with the possible exception during a national public health emergency. 

    Drug safety 

    The FDA oversees all clinical trials in the United States. Every prescription drug and many medical products undergo a rigorous, closely regulated, multistep trial to test their safety and effectiveness. At the end of that process, the FDA determines whether a drug meets its standards for approval. Without FDA approval, a drug cannot be sold in the U.S.

    Like with vaccines, the FDA monitors potential safety concerns related to over-the-counter and prescription medications, medical devices, and other products the agency regulates. Health care providers, FDA-regulated companies, and patients can report suspected safety issues to the agency, which evaluates each report for further investigation. 

    The FDA also alerts the public to safety concerns related to medical products by releasing safety notices, adding warning labels, and issuing drug recalls.

    Pandemic and public health emergency response

    Several HHS agencies are tasked with preventing, preparing for, and responding to disease outbreaks. This responsibility includes tracking potentially dangerous infectious diseases in the U.S. and globally, developing pandemic response strategies, and issuing guidance to contain ongoing outbreaks. 

    Both the CDC and FDA inform the public about public health concerns, including pandemics. The Administration for Strategic Preparedness and Response works with communities, medical facilities, local and state governments, and industry partners to enhance responses to disasters and public health emergencies. 

    The CDC also tracks pathogens like the flu, norovirus, and sexually transmitted infections to better understand where diseases are spreading, how they are evolving, and how best to prepare for outbreaks.

    In the event of a public health emergency, the CDC may issue guidance on how to stay safe and minimize health impacts. For example, in January, the agency released tips on how to protect against smoke during the wildfires affecting southern California and how to avoid frostbite and hypothermia, as extreme cold weather affected much of the country. 

    The FDA can issue emergency use authorizations, which allow the use of “unapproved medical products or unapproved uses of approved medical products … to diagnose, treat, or prevent serious or life-threatening diseases … when certain criteria are met” during public health emergencies. These authorizations help ensure that the standard FDA approval process is not a barrier to the public receiving lifesaving medical products, such as authorizing specific vaccines during a pandemic. 

    Food and water safety

    The FDA, along with the U.S. Department of Agriculture, plays an important role in regulating food safety. The agency approves and monitors the safety of food additives, like sweeteners, dyes, and preservatives. It also regulates how food is prepared, packaged, and stored, including conducting inspections of food facilities and farms. 

    FDA food safety testing detects dangerous foodborne illnesses like salmonella and E. coli. For example, in late December 2024, the FDA began testing raw (unpasteurized) milk products for bird flu contamination. The CDC investigates outbreaks of foodborne illnesses and, along with the FDA and USDA, provides the public with information about food safety. 

    The FDA also regulates most food labels, including nutrition facts, ingredient lists, and health claims on food packaging. In January, the agency proposed new front-of-package nutrition labels that highlight sugar, fat, and sodium content in packaged food products. 

    HHS and the USDA are responsible for updating the Dietary Guidelines for Americans, which are updated every five years. These guidelines are the basis of all federal food assistance programs for children, older adults, and low-income families.

    HHS sets the guidelines for the maximum fluoride level in drinking water and periodically makes recommendations about fluoride levels. However, the department has no authority to require or ban fluoridation, which is regulated at the state and local level. U.S. cities began adding fluoride to drinking water in the 1940s to improve dental health and reduce cavities by 25 percent

    Health care access

    The HHS secretary regulates the Centers for Medicare & Medicaid Services, which provides health insurance to adults 65 and older, people with disabilities, low-income families, and eligible children through the Children’s Health Insurance Program. Together, Medicare, Medicaid, and CHIP insure over 145 million Americans, or roughly 42 percent of the U.S. population. Changes to either of these programs could impact health care access and quality for millions of Americans.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Why Going Gluten-Free Could Be A Bad Idea

    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.

    Is A Gluten-Free Diet Right For You?

    This is Rachel Begun, MS, RD. She’s a nutritionist who, since her own diagnosis with Celiac disease, has shifted her career into a position of educating the public (and correcting misconceptions) about gluten sensitivity, wheat allergy, and Celiac disease. In short, the whole “gluten-free” field.

    First, a quick recap

    We’ve written on this topic ourselves before; here’s what we had to say:

    Gluten: What’s The Truth?

    On “Everyone should go gluten-free”

    Some people who have gone gluten-free are very evangelical about the lifestyle change, and will advise everyone that it will make them lose weight, have clearer skin, more energy, and sing well, too. Ok, maybe not the last one, but you get the idea—a dietary change gets seen as a cure-all.

    And for some people, it can indeed make a huge difference!

    Begun urges us to have a dose of level-headedness in our approach, though.

    Specifically, she advises:

    • Don’t ignore symptoms, and/but…
    • Don’t self-diagnose
    • Don’t just quit gluten

    One problem with self-diagnosis is that we can easily be wrong:

    Suspected Nonceliac Gluten Sensitivity Confirmed in Few Patients After Gluten Challenge in Double-Blind, Placebo-Controlled Trials

    But why is that a problem? Surely there’s not a health risk in skipping the gluten just to be on the safe side? As it turns out, there actually is:

    If we self-diagnose incorrectly, Begun points out, we can miss the actual cause of the symptoms, and by cheerfully proclaiming “I’m allergic to gluten” or such, a case of endometriosis, or Hashimoto’s, or something else entirely, might go undiagnosed and thus untreated.

    “Oh, I feel terrible today, there must have been some cross-contamination in my food” when in fact, it’s an undiagnosed lupus flare-up, that kind of thing.

    Similarly, just quitting gluten “to be on the safe side” can mask a different problem, if wheat consumption (for example) contributed to, but did not cause, some ailment.

    In other words: it could reduce your undesired symptoms, but in so doing, leave a more serious problem unknown.

    Instead…

    If you suspect you might have a gluten sensitivity, a wheat allergy, or even Celiac disease, get yourself tested, and take professional advice on proceeding from there.

    How? Your physician should be able to order the tests for you.

    You can also check out resources available here:

    Celiac Disease Foundation | How do I get tested?

    Or for at-home gluten intolerance tests, here are some options weighed against each other:

    MNT | 5 gluten intolerance tests and considerations

    Want to learn more?

    Begun has a blog:

    Rachel Begun | More than just recipes

    (it is, in fact, just recipes—but they are very simple ones!)

    You also might enjoy this interview, in which she talks about gluten sensitivity, celiac disease, and bio-individuality:

    !

    Want to watch it, but not right now? Bookmark it for later

    Take care!

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