I Contain Multitudes – by Ed Yong

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.

A little while back we reviewed a book (Planet of Viruses) about the role of viruses in our lives, beyond the obvious. Today’s book gives the same treatment to microbes in general—mostly bacteria.

We all know about pathogens, and we all know about gut microbiota and that some (hopefully the majority) there are good for our health. This book covers those things too, but also much more.

Pulitzer Prize-winning science writer Ed Yong takes a big picture view (albeit, of some very small things) and looks at the many ways microbes keep us alive, directly or indirectly. From the microbes that convert certain proteins in breast milk into a form that babies can digest (yes, this means we produce nutrients in breast milk that have been evolved solely to feed that bacterium), to those without which agriculture would simply not work, we’re brought to realize how much our continued existence is contingent on our trillions of tiny friends.

The style throughout is easy-reading pop-science, very accessible. There’s also plenty in terms of practical take-away value, when it comes to adjusting our modern lives to better optimize the benefits we get from microbes—inside and out.

Bottom line: if you’d like to learn about the role of microbes in our life beyond “these ones are pathogens” and “these ones help our digestion”, this is the book for you.

Click here to check out I Contain Multitudes, and learn more about yours and those around you!

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:

  • How scientists are hacking bacteria to treat cancer, self-destruct, then vanish without a trace

    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.

    Bacteria are rapidly emerging as a new class of “living medicines” used to kill cancer cells.

    We’re still a long way from a “cure” for cancer.

    But one day we could have programmable, self-navigating bacteria that find tumours, release treatment only where needed, then vanish without a trace.

    Here’s where the science is up to.

    Could engineered bacteria, including Listeria monocytogenes, help treat cancer? quantic69/Getty

    Current treatments aren’t perfect

    Many tumours are hard to treat. Sometimes, treatments cannot penetrate them. Other times, tumours can “fight back” by suppressing certain parts of the immune system, reducing the impact of treatments. Or tumours can develop resistance to treatments.

    Using bacteria could overcome these obstacles.

    More than a century ago, surgeons noticed some people with cancer who developed bacterial infections unexpectedly went into remission. That is, their cancer signs or symptoms decreased or disappeared.

    Now we’re learning what could explain this. Broadly speaking, bacteria can activate the body’s immune system to attack cancer cells.

    In fact, this approach is already used in the clinic. Bacteria are now the treatment of choice worldwide for certain cases of bladder cancer. When doctors deliver a weakened version of Mycobacterium bovis directly into the bladder through a catheter, the body’s immune response destroys the cancer.

    Why bacteria?

    Certain bacteria have an unusual talent. They can naturally find and grow inside solid tumours – ones that grow in organs and tissues – but leave healthy tissue relatively untouched.

    Solid tumours are perfect homes for these bacteria as they contain lots of nutrients from dead cells, are low in oxygen (an environment these bacteria prefer), and typically have reduced immune function, so cannot defend themselves against the bacteria.

    All this suggests possible careers for these bacteria as delivery couriers to carry targeted, anti-tumour therapies.

    Over the past 30 years or so, more than 500 research papers, 70 clinical trials and 24 startup companies have focused on bacterial cancer therapy, with growth accelerating sharply in the past five years.

    Most bacterial cancer therapies in clinical trials today target solid tumours, including pancreatic, lung, and head and neck cancers, which are the kinds that often resist conventional treatments.

    Bacteria could deliver cancer vaccines

    Cancer vaccines work by presenting a cancer’s unique molecular “fingerprints”, known as tumour antigens, to the immune system so it can hunt down and eliminate tumour cells displaying those antigens.

    Bacteria can serve as couriers for these anti-cancer vaccines. Using genetic engineering, the genetic instructions (or DNA) in bacteria that might make us unwell can be removed and replaced with DNA for immune-stimulating tumour antigens.

    Listeria monocytogenes is the main character in more than 30 cancer vaccine clinical trials. Unfortunately, most of these trials did not show that these treatments work better than current ones.

    The challenge is teaching the immune system to recognise cancer’s telltale antigens strongly enough to remember them, without pushing the body into dangerous overdrive.

    Bacteria could boost existing cancer therapies

    Nearly half of current clinical trials using bacteria in cancer therapies pair bacteria with immunotherapies or chemotherapy as part of personalised treatment plans to enhance the body’s attack on cancer.

    Various approaches have finished phase 2 clinical trials. These include using immunotherapy combined with modified Listeria to activate the immune system for recurrent cervical cancer.

    Another trial used modified Salmonella in people with advanced pancreatic cancer alongside chemotherapy to increase survival.

    Bacteria could be ‘bugs as drugs’

    Arming bacteria with a drug means they could destroy the tumour from the inside, creating “bugs as drugs”.

    For this, we need precise genetic control over how bacteria behave. Researchers can already reprogram bacteria to sense, compute and respond to molecular signals around the tumour.

    Researchers can also engineer bacteria to self-destruct after delivering a drug, secrete immune-boosting molecules, or activate other therapies on command.

    Researchers are building “multi-function” strains that combine several treatment strategies at once.

    Probiotic species used in humans for many years are also candidates, including Escherichia coli Nissle, Lactobacillus and Bifidobacterium. These can be engineered to produce cancer-killing molecules or alter the environment around the tumour.

    How close are we, really?

    While early human trials have shown this approach is generally safe, finding the right dose remains a delicate balance.

    Bacteria are also living entities that can evolve in unpredictable ways, and their use in humans demands strict safety controls. Even strains modified for safety can cause infection or trigger excessive inflammation.

    So scientists are developing “biocontainment” strategies – engineered safeguards that prevent bacterial spread beyond tumours or triggers them to self-destruct after treatment.

    If we can overcome these issues, such “living medicines” would still need to successfully complete clinical trials and receive regulatory approval before being commonly used in the clinic.

    If so, this could mark a profound shift in how we treat cancer, from static drugs to adaptive biological systems.

    Josephine Wright, Senior Research Fellow,, South Australian Health & Medical Research Institute and Susan Woods, Associate Professor, GESA Bushell Research Fellow, University of Adelaide and Principal Research Fellow, Precision Cancer Medicine, South Australian Health & Medical Research Institute

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

    Share This Post

  • Over 50? Do These 3 Stretches Every Morning To Avoid Pain

    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.

    Will Harlow, over-50s specialist physiotherapist, recommends these three stretches be done daily for cumulative benefits over time, especially if you have arthritis, stiff joints, or similar morning pain:

    The good-morning routine

    These stretches are designed for people with arthritis and stiff joints, but if you experience any extra pain, or are aware of having some musculoskeletal irregularity, do seek professional advice (such as from a local physiotherapist). Otherwise, the three stretches he recommends are:

    Quad hip flexor stretch

    This one is performed while lying on your side in bed:

    • Bring the top leg up toward your body, grab the shin, and pull the leg backward to stretch.
    • Feel the stretch in the front of the leg (quadriceps and hip flexor).
    • Hold for 30 seconds and repeat on both sides.
    • Use a towel or band if you can’t reach your shin.

    Book-opener

    This one helps improve mobility in the lower and mid-back:

    • Lie on your side with arms at a 90-degree angle in front of your body.
    • Roll backward, opening the top arm while keeping legs in place.
    • Hold for 20–30 seconds or repeat the movement several times.
    • Optionally, allow your head to rotate for a neck stretch.

    Calf stretch with chest-opener

    This one combines a calf and chest stretch:

    • Stand in a lunged position, keeping the back leg straight and heel down for the calf stretch.
    • Place hands behind your head, open elbows, and lift your head slightly for a chest stretch.
    • Hold for 20–30 seconds, then switch legs.

    For more on all the above plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Top 5 Anti-Aging Exercises

    Take care!

    Share This Post

  • Rural Hospitals and Patients Are Disconnected From Modern Care

    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.

    EUTAW, Ala. — Leroy Walker arrived at the county hospital short of breath. Walker, 65 and with chronic high blood pressure, was brought in by one of rural Greene County’s two working ambulances.

    Nurses checked his heart activity with a portable electrocardiogram machine, took X-rays, and tucked him into Room 122 with an IV pump pushing magnesium into his arm.

    “I feel better,” Walker said. Then: Beep. Beep. Beep.

    The Greene County Health System, with only three doctors, has no intensive care unit or surgical services. The 20-bed hospital averages a few patients each night, many of them, like Walker, with chronic illnesses.

    Greene County residents are some of the sickest in the nation, ranking near the top for rates of stroke, obesity, and high blood pressure, according to data from the federal Centers for Disease Control and Prevention.

    Patients entering the hospital waiting area encounter floor tiles that are chipped and stained from years of use. A circular reception desk is abandoned, littered with flyers and advertisements.

    But a less visible, more critical inequity is working against high-quality care for Walker and other patients: The hospital’s internet connection is a fraction of what experts say is sufficient. High-speed broadband is the new backbone of America’s health care system, which depends on electronic health records, high-tech wireless equipment, and telehealth access.

    Greene is one of more than 200 counties with some of the nation’s worst access to not only reliable internet, but also primary care providers and behavioral health specialists, according to a KFF Health News analysis. Despite repeated federal promises to support telehealth, these places remain disconnected.

    During his first term, President Donald Trump signed an executive order promising to improve “the financial economics of rural healthcare” and touted “access to high-quality care” through telehealth. In 2021, President Joe Biden committed billions to broadband expansion.

    KFF Health News found that counties without fast, reliable internet and with shortages of health care providers are mostly rural. Nearly 60% of them have no hospital, and hospitals closed in nine of the counties in the past two decades, according to data collected by the Cecil G. Sheps Center for Health Services Research at the University of North Carolina-Chapel Hill.

    Residents in these “dead zone” counties tend to live sicker and die younger than people in the rest of the United States, according to KFF Health News’ analysis. They are places where systemic poverty and historical underinvestment are commonplace, including the remote West, Appalachia, and the rural South.

    “It will always be rural areas with low population density and high poverty that are going to get attended to last,” said Stephen Katsinas, director of the Education Policy Center at the University of Alabama. “It’s vital that the money we do spend be well deployed with a thoughtful plan.”

    Now, after years of federal and state planning, Biden’s $42 billion Broadband Equity Access and Deployment, or BEAD, program, which was approved with bipartisan support in 2021, is being held up, just as states — such as Delaware — were prepared to begin construction. Trump’s new Department of Commerce secretary, Howard Lutnick, has demanded “a rigorous review” of the program and called for the elimination of regulations.

    Trump’s nominee to lead the federal agency overseeing the broadband program, Arielle Roth, repeatedly said during her nomination hearing in late March that she would work to get all Americans broadband “expeditiously.” But when pressed by senators, Roth declined to provide a timeline for the broadband program or confirm that states would receive promised money.

    Instead, Roth said, “I look forward to reviewing those allocations and ensuring the program is compliant with the law.”

    Sen. Maria Cantwell (D-Wash.), the Senate commerce committee’s ranking minority member, said she wished Roth had been more committed to delivering money the program promised.

    The political wrangling in Washington is unfolding hundreds of miles from Greene County, where only about half of homes have high-speed internet and 36% of the population lives below the poverty line, according to the U.S. Census Bureau.

    Walker has lived his life in Alabama’s Black Belt and once worked as a truck driver. He said his high blood pressure emerged when he was younger, but he didn’t take the medicine doctors prescribed. About 11 years ago, his kidneys failed. He now needs dialysis three times a week, he said.

    While lying in the hospital bed, Walker talked about his dialysis session the day before, on his birthday. As he talked, the white sheet covering his arm slipped and revealed where the skin around his dialysis port had swollen to the size of a small grapefruit.

    Room 122, where Walker rested, is sparse with a single hospital bed, a chair, and a TV mounted on the wall. He was connected to the IV pump, but no other tubes or wires were attached to him. The IV machine’s beeping echoed through the hallway outside. Staffers say they must listen for the high-pitched chirps because the internet connection at the hospital is too slow to support a modern monitoring system that would display alerts on computers at the nurses’ station.

    Aaron Brooks, the hospital’s technology consultant, said financial challenges keep Greene County from buying monitoring equipment. The hospital reported a $2 million loss on patient care in its most recent federal filing. Even if Greene could afford a system, it does not have the thousands of dollars to install a high-speed fiber-optic internet connection necessary to operate it, he said.

    Lacking central monitoring, registered nurse Teresa Kendrick carries a portable pulse oximeter device, she said — like ones sold at drugstores that surged in popularity during the covid-19 pandemic.

    Doing her job means a “continuous spot-check,” Kendrick said. Another longtime nurse described her job as “a lot of watching and checking.”

    Beep. Beep.

    The beeping in Room 122 persisted for more than two minutes as Walker talked. He wasn’t in pain — he was just worried about the beeping.

    About 50 paces down the hall — past the pharmacy, an office, and another patient room — registered nurse Jittaun Williams sat at her station behind plexiglass. She was nearly 20 minutes past the end of her 12-hour shift and handing off to the three night-shift nurses.

    They discussed plans for patients’ care, reviewing electronic records and flipping through paper charts. The nurses said the hospital’s internal and external computer systems are slow. They handwrite notes on paper charts in a patient’s room and duplicate records electronically. “Our system isn’t strong enough. There are many days you kind of sit here and wait,” Williams said.

    Broadband dead zones like Greene County persist despite decades of efforts by federal lawmakers that have created a patchwork of more than 133 funding programs across 15 agencies, according to a 2023 federal report.

    Alabama’s leaders, like others around the U.S., are actively spending federal funds from the Biden-era American Rescue Plan Act, according to public records. And Greene County Hospital is on the list of places waiting for ARPA construction, according to agreements provided by the Alabama Department of Economic and Community Affairs.

    “It is taking too long, but I am patient,” said Alabama state Sen. Bobby Singleton, a Democrat who represents the district that includes Greene County Hospital and two others he said lack fast-enough connectivity. Speed bumps such as a need to meet federal requirements and a “big fight” to get internet service providers to come into his rural district slowed the release of funds, Singleton said.

    Alabama received its first portion of ARPA funds in June 2021, which Singleton said included money for building fiber-optic cables to anchor institutions like the hospital. Alabama’s awards require the projects to be completed by February 2026 — nearly five years after money initially flowed to the state.

    Singleton said he now sees fiber lines being built in his district every day and knows the hospital is “on the map” to be connected. “This doesn’t just happen overnight,” he said.

    Alabama Fiber Network, a consortium of electric cooperatives, won a total of $45.7 million in ARPA funding specifically for construction to anchor institutions in Greene and surrounding counties. James Hoffman, vice president of external affairs for AFN, said the company is ahead of schedule. It plans to offer the hospital a monthly service plan that uses fiber-optic lines by year’s end, he said.

    Greene County Health System chief executive Marcia Pugh confirmed that she had talked with multiple companies but said she wasn’t sure the work would be complete in the time frame the companies predicted.

    “You know, you want to believe,” Pugh said.

    Beep. Beep.

    Nurse Williams had finished the night-shift handoff when she heard beeps from Walker’s room.

    She rushed toward the sound, accidentally ducking into Room 121 before realizing her mistake.

    Once in Walker’s room, Williams pressed buttons on the IV pump. The magnesium flowing in the tube had stopped.

    “You had a little bit more left in the bag, so I just turned it back on,” Williams told Walker. She smiled gently and asked if he was warm enough. Then she hand-checked his heart rate and adjusted his sheets. At the bottom of the bed, Walker’s feet hung off the mattress and Williams gently moved them and made sure they were covered.

    Walker beamed. At this hospital, he said, “they care.”

    As rural hospitals like Greene’s wait for fast-enough internet, nurses like Williams are “heroes every single day,” said Aaron Miri, an executive vice president and the chief digital and information officer for Baptist Health in Jacksonville, Florida.

    Miri, who served under both Democratic and Republican administrations on Department of Health and Human Services technology advisory committees, said hospitals need at least a gigabit of speed — which is 1,000 megabits per second — to support electronic health records, video consultations, the transfer of scans and images, and continuous remote monitoring of patients’ heartbeats and other vital signs.

    But Greene’s is less than 10% of that level, recorded on the nurses’ station computer as nearly 90 megabits per second for upload and download speeds.

    It’s a “heartbreaking” situation, Miri said, “but that’s the reality of rural America.”

    The Beeping Stopped

    Michael Gordon, one of the hospital’s three doctors, arrived the next morning for his 24-hour shift. He paused in Room 122. Walker had been released overnight.

    Not being able to monitor a cardiovascular patient’s heart rhythm, well, “that’s a problem,” Gordon said. “You want to know, ‘Did something really change or is that just a crazy IV machine just beeping loud and proud and nobody can hear it?’”

    Despite the lack of modern technology tools, staffers do what they can to take care of patients, Pugh said. “We show the community that we care,” she said.

    Pugh, who started her career as a registered nurse, arrived at the hospital in 2017. It was “a mess,” she said. The hospital was dinged four years in a row, starting in 2016, with reduced Medicare payments for readmitting patients. Pugh said that at times the hospital had not made payroll. Staff morale was low.

    In 2021, federal inspectors notified Pugh of an “immediate jeopardy” violation — grounds for regulators to shut off federal payments — because of an Emergency Medical Treatment and Labor Act complaint. Among seven deficiencies inspectors cited, the hospital failed to provide a medical screening exam or stabilizing treatment and did not arrange appropriate transfer for a 23-year-old woman who arrived at the hospital in labor, according to federal reports.

    Inspectors also said the hospital failed to ensure a doctor was on duty and failed to create and maintain medical records. An ambulance took the woman to another hospital, where the baby was “pronounced dead upon arrival,” according to the report.

    Federal inspectors required the hospital to take corrective actions and a follow-up inspection in July 2021 found the hospital to be in compliance.

    In 2023, federal inspectors again cited the hospital’s failure to maintain records and noted it had the “potential to negatively affect patients.”

    Inspectors that year found that medical records for four discharged patients had been lost. The “physical record” included consent forms, physician orders, and treatment plans and was found in another department, where it had been left for two months.

    Pugh declined to comment on the immediate jeopardy case. She confirmed that a lack of internet connectivity and use of paper charts played a role in federal findings, though she emphasized the charts were discharge papers rather than for patients being treated.

    She said she understands why federal regulators require electronic health records but “our hospitals just aren’t the same.” Larger facilities that can “get the latest and greatest” compared with “our facilities that just don’t have the manpower or the financials to purchase it,” she said, “it’s two different things.”

    Walker, like many rural Americans, relies on Medicaid, a joint state and federal insurance program for people with low incomes and disabilities. Rural hospitals in states such as Alabama that have not expanded Medicaid coverage to a wider pool of residents fare worse financially, research shows.

    During Walker’s stay, because the hospital can’t afford to modernize its systems, nurses dealt with what Pugh later called an “astronomical” number of paper forms.

    Later, at Home

    Walker sat on the couch in the modest brick home he shares with his sister and nephew. In a pinch, Greene County Hospital, he said, is good “for us around here. You see what I’m saying?”

    Still, Walker said, he often bypasses the county hospital and drives up the road to Tuscaloosa or Birmingham, where they have kidney specialists.

    “We need better,” Walker said, speaking for the 7,600 county residents. He wondered aloud what might happen if he didn’t make it to the city for specialty care.

    Sometimes, Walker said, he feels “thrown away.”

    “People done forgotten about me, it feels like,” he said. “They don’t want to fool with no mess like me.”

    Maybe Greene County’s health care and internet will get better, Walker said, adding, “I hope so, for our sake out in a rural area.”

    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.

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

    Share This Post

  • Making Friends With Your Gut (You Can Thank Us Later)

    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.

    Gut Health 101

    We have so many microorganisms inside us, that by cell count, their cells outnumber ours more than ten-to-one. By gene count, we have 23,000 and they have more than 3,000,000. In effect, we are more microbe than we are human. And, importantly: they form a critical part of what keeps our overall organism ticking on.

    Read all about it: The role of the gut microbiota in nutrition and health

    Our trillions of tiny friends keep us alive, so it really really pays to return the favor.

    But how?

    Probiotics and fermented foods

    You probably guessed this one, but it’d be remiss not to mention it first. It’s no surprise that probiotics help; the clue is in the name. In short, they help add diversity to your microbiome (that’s a good thing).

    Read from the NIH: Probiotics: What You Need To Know

    As for fermented foods, not every fermented food will boost your microbiota, but great options include…

    • Fermented vegetables (sauerkraut, pickles, etc)
      • You’ll often hear kimchi mentioned; that is also pickled vegetables, usually mostly cabbage. It’s just the culinary experience that differs. Unlike sauerkraut, kimchi is usually spiced, for example.
    • Kombucha (a fermented sweet tea)
    • Miso & tempeh (different preparations of fermented soy)

    The health benefits vary based on the individual strains of bacteria involved in the fermentation, so don’t get too caught up on which is best.

    The best one is the one you enjoy, because then you’ll have it regularly!

    Feed them plenty of prebiotic fibers

    Those probiotics you took? The bacteria in them eat the fiber that you can’t digest without them. So, feed them those sorts of fibers.

    Great options include:

    • Bananas
    • Garlic
    • Onions
    • Whole grains

    Read more: Effects of Probiotics, Prebiotics, and Synbiotics on Human Health

    Don’t feed them sugar and sweeteners

    Sugar and (and, counterintuitively, aspartame) can cause unfortunate gut microbe imbalances. Put simply, they kill some of your friends and feed some of your enemies. For example…

    Candida, which we all have in us to some degree, feeds on sugar (including the sugar formed from breaking down alcohol, by the way) and refined carbs. Then it grows, and puts its roots through your intestinal walls, linking with your neural system. Then it makes you crave the very things that will feed it and allow it to put bigger holes in your intestinal walls.

    Do not feed the Candida.

    Don’t believe us? Read: Candida albicans-Induced Epithelial Damage Mediates Translocation through Intestinal Barriers

    (That’s scientist-speak for “Candida puts holes in your intestines, and stuff can then go through those holes”)

    And as for how that comes about, it’s like we said:

    ❝Colonization of the intestine and translocation through the intestinal barrier are fundamental aspects of the processes preceding life-threatening systemic candidiasis. In this review, we discuss the commensal lifestyle of C. albicans in the intestine, the role of morphology for commensalism, the influence of diet, and the interactions with bacteria of the microbiota.❞

    Source: Candida albicans as a commensal and opportunistic pathogen in the intestine

    The usual five things

    1. Good diet (Mediterranean Diet is good; plant-based version of it is by far the best for this)
    2. Good exercise (yes, really)
    3. Good sleep (helps them, and they’ll help you get better sleep in return)
    4. Limit or eliminate alcohol consumption (what a shocker)
    5. Don’t smoke (it’s bad for everything, including gut health)

    One last thing you should know:

    If you’re used to having animal products in your diet, and make a sudden change to all plants, your gut will object very strongly. This is because your gut microbiome is used to animal products, and a plant-based diet will cause many helpful microbes to flourish in great abundance, and many less helpful microbes will starve and die. And they will make it officially Not Fun™ for you.

    So, you have two options to consider:

    1. Do it anyway, and sit it out (and believe us, you’ll be sitting), get the change over with quickly, and enjoy the benefits and much happier gut that follows.
    2. Make the change gradual. Reduce portions of animal products slowly, have “Meatless Mondays” etc, and slowly make the change over. This—for most people—is pretty comfortable, easy, and effective.

    And remember: the effects of these things we’ve talked about today compound when you do more than one of them, but if you don’t want to take probiotics or really hate kombucha or absolutely won’t consider a plant-based diet or struggle to give up sugar or alcohol, etc… Just do what you can do, and you’ll still have a net improvement!

    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:

  • What Your Mucus Says About Your 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.

    It’s not a sexy topic (unless perhaps you have a fetish), but it is a useful topic to know about.

    So, let’s get down to business with this much-maligned bodily fluid:

    What is mucus? And why?

    Sometimes, it can seem that mucus only exists to be an inconvenience, and to convey disease.

    And… Actually, that’s mostly true.

    While some kinds of mucus have other jobs beyond the scope of today’s article (did you know semen is mostly mucus? If not, now you do), the primary job of most of our mucus is to stop things (especially pathogens) going where they shouldn’t.

    So, in essence, it really does exist to be an inconvenience—to pathogens. And to convey those pathogens to where they can be disposed of safely, either outside of the body, or to be an easy meal (what with being stuck in mucus, and thus at least moderately immobilized) for our various active immune cells. To make matters worse for the pathogens, there are (usually) enzymes in our mucus that have antimicrobial properties, too.

    Some of mucus’s protective role can be in other ways too, such as by lining our stomach. You know, the stomach that contains the acid that can dissolve meat, despite us also being made of meat.

    The slimiest rainbow

    Ok, maybe not the slimiest rainbow—there’s probably a YouTube slime channel producing more colors. But, our noses are capable of dispensing astonishing quantities of mucus sometimes, and the color can vary widely, so here’s what we can know from that:

    Clear

    This is as it should be, in good health. If you’re getting lots of it but it’s clear, then it’s usually allergies, but watch out in case it changes color, heralding an infection. This “clear is how it looks when in ideal health”, by the way, is why when someone is sobbing in abject grief, any mucus that shows up to add to that picture will generally be clear.

    White

    As above, but now inflamed. Inflammation is usually something we don’t want, but in the case of a threat from a pathogen, we actually do want acute inflammation like this—the body is assembling its armies, of which, the most visible (when they appear in mass) are white blood cells. Because of their abundant presence at this stage, the mucus will also become thicker.

    Yellow

    As above, but the battle is now truly underway, and the yellow color comes from dead white blood cells. This does not, however, mean the battle is necessarily going badly—the body treats its white blood cells as very disposable fighters, and their deaths in large numbers are expected and normal when doing battle.

    Green

    As above, but neutrophils (a specific kind of white blood cell) have joined the party. They release an enzyme that colors the mucus green—and kills a lot of pathogens. Popular lore says that green mucus means a bacterial infection, but it’s not always so; these can be deployed against viruses too, depending on various factors beyond the scope of this article (but generally pertaining to severity). In any case, this too does not mean the battle is necessarily going badly, but it does express that your body is taking it very seriously—and you should, too.

    Red

    Nothing to do with infections, usually—it’s just a little blood (the red kind, this time). Usually it got into the mucus because the mucus membrane got damaged, usually due to some kind of physical trauma (e.g. very vigorous nose-blowing, poking things up the nose, etc) or sometimes if the air is very dry (then the mucus itself can dry out, and become stabby inside the nose; when more mucus is produced, it gets infused with blood from the injury).

    Pink

    As above, but combined with the “white” stage of infection response.

    Orange

    As above, but combined with the “yellow” stage of infection response.

    Brown

    As above, but the blood has oxidized—or, as a completely alterative possibility, it could mean you have been breathing a lot of pollutants. Smoke of various kinds (from fires, from smoking, etc) can cause this.

    Black

    There are various possible explanations here and all of them are bad. Get thee to a doctor. Superficial examples include:

    • Fungal infection (you thought toxic black mold was bad when it was on the wall of the house, wait until it’s on the walls of your respiratory system)
    • Blood, in abundance, oxidized (which begs the question of what caused that, but certainly: something wrong is not right)
    • Pollutants again, but this time at absurd levels of exposure

    That last one might sound very transient and self-correcting, but it’s not, and it comes with many increased short- and long-term health risks.

    Want to know more?

    Knowledge is power, so read up, and stay well:

    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:

  • Might you have an eating disorder?

    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.

    An eating disorder, or ED, is a mental health condition that causes an unhealthy relationship with food. Anyone can have an ED, many times without realizing it or getting a proper diagnosis. Research shows that 9 percent of people in the U.S. will have an ED in their lifetime.

    Read on to learn about the types of EDs, how they’re diagnosed and treated, what barriers to care some people with EDs face, and how to find providers who can help.

    What are the types and symptoms of eating disorders?

    • Anorexia: Restricting food intake, fearing weight gain, and having a distorted self-image.
    • Bulimia: Binging, or eating a large amount of food at once, followed by purging, or getting rid of the food by vomiting, taking laxatives, or over-exercising.
    • Binge eating disorder: Repeatedly eating a large amount of food, followed by feelings of guilt and regret without purging.
    • Avoidant/restrictive food intake disorder: Not getting enough nutrients due to a lack of interest in food or disliking many types of food.

    Some people may have symptoms of multiple EDs at the same time or cycle between different types of EDs.

    Who is at risk of developing an eating disorder?

    “Eating disorders don’t discriminate, they can affect anyone regardless of age,” said U.K. psychotherapist Kerrie Jones, who specializes in ED treatment, in a Women’s Health article.

    While anyone can develop an ED at any time, some factors may increase your risk:

    • Having a family member with an ED.
    • Having another mental health condition, like depression, anxiety, obsessive-compulsive disorder, or post-traumatic stress disorder.
    • Having a history of dieting, weight loss attempts, or body-related bullying.
    • Experiencing a major life change, like moving or starting a new job.

    What are some warning signs that you might have an eating disorder?

    “A focus on ‘healthy’ eating or nutrition can become a red flag for disordered eating when it becomes obsessive, rigid, or interferes with daily life,” Jones said. “If someone is labelling food as good or bad, with no flexibility or they are avoiding social situations such as going out for dinner with loved ones, or they are spending excessive time thinking about food, meal planning and avoiding ultra-processed food, it’s worth speaking to a professional.”

    Other ED warning signs may include:

    • Feeling preoccupied with food, counting calories, avoiding certain foods or food groups, or changes in weight.
    • Eating in secret.
    • Feeling preoccupied with your body size or shape.

    If you think you may have an ED, talk to a health care provider. Your provider will likely ask questions about your eating and exercise habits and run tests to see if your ED is causing health problems.

    What are the physical consequences of eating disorders?

    EDs can cause deadly health problems. In fact, approximately one person in the U.S. dies from an ED every hour. Some short- and long-term consequences from EDs include:

    • Heart problems
    • Digestive problems
    • Low blood pressure
    • Dehydration
    • Brittle bones
    • Organ and tooth damage
    • Stroke
    • Infertility

    How are eating disorders treated?

    Treatment for EDs depends on the severity of your symptoms and your health risks. It may include a combination of therapy, medications to treat underlying mental health conditions like depression and anxiety, and nutrition counseling.

    While some people may only need therapy once a week, others may require intensive outpatient therapy—which includes multiple therapy sessions per week—or inpatient treatment.

    What barriers to treatment do people with eating disorders face?

    Weight stigma

    People of all body sizes can have EDs. Less than 6 percent of people with EDs are considered underweight, and research shows that higher-weight individuals are more likely to experience delays in ED diagnosis and treatment. Health care providers may be less likely to notice ED symptoms in higher-weight patients or may even reinforce a patient’s ED behaviors by commenting on their weight or praising weight loss.

    “If you’re leaving the appointment feeling any type of shame or discomfort or guilt about eating or your body, that’s a clue that something went wrong,” registered dietitian Marlena Tanner said in a Fortune article. “You never have to continue with a provider that is damaging.”

    If your care team is not taking your ED symptoms seriously due to your body size, you can find health care providers, therapists, and dietitians through the Health at Every Size Professionals Listing.

    Racial bias

    Media representing EDs typically focuses on white women, and research shows that health care providers may be less likely to diagnose people of color—particularly Black women—with an ED. Additionally, people of color may struggle to find culturally competent care. Across disciplines, 73 percent of ED care providers are white.

    “Some therapists and dietitians focus on working with [Black, Indigenous, and people of color] clients and understand how racism, cultural expectations, and body image intersect,” says Paula Edwards-Gayfield, an Oklahoma City-based therapist and clinical advisor for the National Eating Disorders Association, to Public Good News. “Seek out providers who talk about cultural identity, anti-racism, or social justice in their work. There are also groups and nonprofit organizations that may help fill the gaps left by traditional treatment centers.”

    If you’re a person of color seeking care at an ED treatment center, Edwards-Gayfield recommends asking the following questions:

    • Does the center have a diverse staff?
    • Do they talk about race, culture, or identity in treatment?
    • Can you meet with someone who understands your background?

    Gender bias

    A 2019 study found that men and boys make up one-third of people with EDs, yet many go undiagnosed.

    “There was such a lack of awareness for a long time, and often men were more likely to be diagnosed with depression or something else versus an eating disorder because there has been this really inaccurate mindset that men don’t get eating disorders,” said Tiffany Brown, psychology professor at Auburn University and co-director of the Auburn Eating Disorders Clinic, in a 2024 American Psychological Association article.

    Men and boys may also experience symptoms that don’t match typical ED diagnostic criteria, such as a preoccupation with having a muscular physique. If you’re overwhelmed with thoughts about food or body image, talk to a health care provider, even if you’re not sure if you have an ED.

    While LGBTQ+ individuals experience higher rates of EDs compared to their straight, cisgender peers, many struggle to access LGBTQ-informed ED treatment, especially transgender people.

    “The reality is that most medical trainings, administrative processes, and social discussions and understandings of bodies, gender, health, reproduction, and privacy are based on the erasure of transgender and intersex people, and bodies, creating a large gap in understanding them medically, and socially, for many providers,” members of the trans-led collective Fighting Eating Disorders in Underrepresented Populations (FEDUP) tell PGN.

    Trans people are also more likely to face financial burdens that can prevent them from accessing ED care. FEDUP connects low-income trans people with EDs to dietitians who offer sliding scale appointments. The collective also maintains a list of trans-affirming ED treatment providers and hosts free, virtual, peer-led support groups for LGBTQ+ people with EDs.

    Cost

    “Eating disorder treatment is often out of pocket, geographically inaccessible, and time intensive,” says Edwards-Gayfield. “Furthermore, insurance often denies coverage for individuals who don’t meet strict weight or symptom thresholds, reinforcing a system that privileges a narrow presentation of disordered eating.”

    If you’re uninsured, are struggling to pay for ED treatment, or don’t know how to find care, reach out to Project HEAL’s Treatment Access Program, which connects people with EDs to no-cost and sliding scale treatment, cash assistance, and insurance help. 

    NEDA also offers a list of free, virtual support groups.

    For more information, talk to your health care provider.

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, or upset or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

    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: