Lower Cholesterol Naturally
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.
Lower Cholesterol, Without Statins
We’ll start this off by saying that lowering cholesterol might not, in fact, be critical or even especially helpful for everyone, especially in the case of women. We covered this more in our article about statins:
…which was largely informed by the wealth of data in this book:
The Truth About Statins – by Dr. Barbara H. Roberts
…which in turn, may in fact put a lot of people off statins. We’re not here to tell you don’t use them—they may indeed be useful or even critical for some people, as Dr. Roberts herself also makes makes clear. But rather, we always recommend learning as much as possible about what’s going on, to be able to make the most informed choices when it comes to what often might be literally life-and-death decisions.
On which note, if anyone would like a quick refresher on cholesterol, what it actually is (in its various forms) and what it does, why we need it, the problems it can cause anyway, then here you go:
Now, with all that in mind, we’re going to assume that you, dear reader, would like to know:
- how to lower your LDL cholesterol, and/or
- how to maintain a safe LDL cholesterol level
Because, while the jury’s out on the dangers of high LDL levels for women in particular, it’s clear that for pretty much everyone, maintaining them within well-established safe zones won’t hurt.
Here’s how:
Relax
Or rather, manage your stress. This doesn’t just reduce your acute risk of a heart attack, it also improves your blood metrics along the way, and yes, that includes not just blood pressure and blood sugars, but even triglycerides! Here’s the science for that, complete with numbers:
What are the effects of psychological stress and physical work on blood lipid profiles?
With that in mind, here’s…
How To Manage Chronic Stress (Even While Chronically Stressed)
Not chemically “relaxed”, though
While relaxing is important, drinking alcohol and smoking are unequivocally bad for pretty much everything, and this includes cholesterol levels:
Can We Drink To Good Health? ← this also covers popular beliefs about red wine and heart health, and the answer is no, we cannot
As for smoking, it is good to quit as soon as possible, unless your doctor specifically advises you otherwise (there are occasional situations where something else needs to be dealt with first, but not as many some might like to believe):
Addiction Myths That Are Hard To Quit
If you’re wondering about cannabis (CBD and/or THC), then we’d love to tell you about the effect these things have on heart health in general and cholesterol levels in particular, but the science is far too young (mostly because of the historic, and in some places contemporary, illegality cramping the research), and we could only find small, dubious, mutually contradictory studies so far. So the honest answer is: science doesn’t know this one, yet.
Exercise… But don’t worry, you can still stay relaxed
When it comes to heart health, the most important thing is keeping moving, so getting in those famous 150 minutes per week of moderate exercise is critical, and getting more is ideal.
240 minutes per week is a neat 40 minutes per day, by the way and is very attainable (this writer lives a 20-minute walk away from where she does her daily grocery shopping, thus making for a daily 40-minute round trip, not counting the actual shopping).
See: The Doctor Who Wants Us To Exercise Less, And Move More
If walking is for some reason not practical for you, here’s a whole list of fun options that don’t feel like exercise but are:
Manage your hormones
This one is mostly for menopausal women, though some people with atypical hormonal situations may find it applicable too.
Estrogen protects the heart… Until it doesn’t:
See also: World Menopause Day: Menopause & Cardiovascular Disease Risk
Here’s a great introduction to sorting it out, if necessary:
Dr. Jen Gunter: What You Should Have Been Told About Menopause Beforehand
Eat a heart-healthy diet
Shocking nobody, but it has to be said, for the sake of being methodical. So, what does that look like?
What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure
(it’s fiber in the #1 spot, but there’s a list of most important things there, that’s worth checking out and comparing it to what you habitually eat)
You can also check out the DASH (Dietary Approaches to Stop Hypertension) edition of the Mediterranean diet, here:
Four Ways To Upgrade The Mediterranean Diet
As for saturated fat (and especially trans-fats), the basic answer is to keep them to minimal, but there is room for nuance with saturated fats at least:
Can Saturated Fats Be Healthy?
And lastly, do make sure to get enough omega 3 fatty-acids:
What Omega-3s Really Do For Us
And enjoy plant sterols and stanols! This would need a whole list of their own, so here you go:
Take These To Lower Cholesterol! (Statin Alternatives)
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:
-
These 5 Medications Quietly Destroy Your Bone Density
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.
Do you take any of these?
Watch out for…
In a healthy body, bone is constantly being broken down and rebuilt, and these medications disrupt that balance in favour of loss rather than formation:
- Thyroid medications: too much thyroxine (T4) increases bone turnover (loss and formation), but still increases the former more quickly than the latter
- Anti-seizure medications: drugs like phenytoin increase liver enzyme activity that accelerates vitamin D breakdown, which reduces calcium absorption and thus weakens bone over time
- Aromatase inhibitors: these breast cancer treatments lower estrogen levels, effectively inducing a menopause-like state that significantly accelerates bone loss
- Proton pump inhibitors: long-term acid suppression reduces calcium absorption, making bones weaker, with calcium citrate suggested as a better supplement option in this case
- Glucocorticoids: steroids like prednisone are the most damaging, decreasing bone-building cells, increasing bone breakdown, and impairing calcium absorption—and it gets even worse after the first month or two
For more on all of this plus advice on how to manage bone density even if you have to take one or more of the above, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Which Osteoporosis Medication, If Any, Is Right For You?
Take care!
Share This Post
-
Is thunderstorm asthma becoming more common?
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.
When spring arrives, so do warnings about thunderstorm asthma. But a decade ago, most of us hadn’t heard of it.
So where did thunderstorm asthma come from? Is it a new phenomenon?
In 2016, the world’s most catastrophic thunderstorm asthma event took Melbourne by surprise. An increase in warnings and monitoring is partly a response to this.
But there are also signs climate change may be exacerbating the likelihood of thunderstorm asthma, with more extreme weather, extended pollen seasons and a rise in Australians reporting hay fever.
A landmark catastrophe
The first time many Australians heard of thunderstorm asthma was in November 2016, when a major event rocked Melbourne.
During a late night storm, an estimated 10,000 people were rushed to hospitals with severe asthma attacks. With thousands of calls on emergency lines, ambulances and emergency departments were unprepared to handle the rapid increase in people needing urgent medical care. Tragically, ten of those people died.
This was the most catastrophic thunderstorm asthma event in recorded history and the first time deaths have ever occurred anywhere in the world.
In response, the Victorian Department of Health implemented initiatives, including public awareness campaigns and improvements to health and emergency services, to be ready for future thunderstorm asthma events.
A network of pollen monitoring stations was also set up across the state to gather data that helps to predict future events.
A problem for decades
While this event was unexpected, it wasn’t the first time we’d had thunderstorm asthma in Australia – we’ve actually known about it for decades.
Melbourne reported its first instance of thunderstorm asthma back in 1984, only a year after this phenomenon was first discovered in Birmingham in the United Kingdom.
Thunderstorm asthma has since been reported in other parts of Australia, including Canberra and New South Wales. But it is still most common in Melbourne. Compared to any other city (or country) the gap is significant: over a quarter of all known events worldwide have occurred in Melbourne.
Why Melbourne?
Melbourne’s location makes it a hotspot for these kinds of events. Winds coming from the north of Melbourne tend to be dry and hot as they come from deserts in the centre of Australia, while winds from the south are cooler as they come from the ocean.
When hot and cool air mix above Melbourne, it creates the perfect conditions for thunderstorms to form.
Northern winds also blow a lot of pollen from farmlands into the city, in particular grass pollen. This is not only the most common cause of seasonal hay fever in Melbourne but also a major trigger of thunderstorm asthma.
Why grass pollen?
There’s a particular reason grass pollen is the main culprit behind thunderstorm asthma in Australia. During storms there is a lot of moisture in the air. Grass pollen will absorb this moisture, making it swell up like a water balloon.
If pollen absorbs too much water whilst airborne, it can burst or “rupture,” releasing hundreds of microscopic particles into the air that can be swept by powerful winds.
Normally, when you breathe in pollen it gets stuck in your upper airway – for example, your nose and throat. This is what causes typical hay fever symptoms such as sneezing or runny nose.
But the microscopic particles released from ruptured grass pollen are much smaller and don’t get stuck as easily in the upper airway. Instead, they can travel deep into your airways until they reach your lungs. This may trigger more severe symptoms, such as wheezing or difficulty breathing, even in people with no prior history of asthma.
So who is at risk?
You might think asthma is the biggest risk factor for thunderstorm asthma. In fact, the biggest risk factor is hay fever.
Up to 99% of patients who went to the emergency department during the Melbourne 2016 event had hay fever, while a majority (60%) had no prior diagnosis of asthma.
Every single person hospitalised was allergic to at least one type of grass pollen. All had a sensitivity to ryegrass.
Is thunderstorm asthma becoming more common?
Thunderstorm asthma events are rare, with just 26 events officially recorded worldwide.
However there is evidence these events could become more frequent and severe in coming years, due to climate change. Higher temperatures and pollution could be making plants produce more pollen and pollen seasons last much longer.
Extreme weather events, including thunderstorms, are also expected to become more common and severe.
In addition, there are signs rates that hay fever may be increasing. The number of Australians reporting allergy symptoms have risen from 15% in 2008 to 24% in 2022. Similar trends in other countries has been linked to climate change.
How can I prepare?
Here are three ways you can reduce your risk of thunderstorm asthma:
- stock up on allergy medication and set up an asthma action plan with your GP
- check daily pollen forecasts for the estimated pollen level and risk of a thunderstorm asthma event in your local area
- on days with high pollen or a high risk of thunderstorm asthma, spend less time outside or wear a surgical face mask to reduce your symptoms.
Kira Morgan Hughes, PhD Candidate in Allergy and Asthma, School of Life and Environmental Sciences, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Share This Post
-
5 Proven Tips To Walk Longer Without Pain Or Discomfort
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. Alyssa Kuhn, arthritis expert, explains how to reduce joint pain and improve mobility:
Be in tune with your body
There’s a step-by-step approach here:
- Warm up before walking: (caveat: only works if you actually do it!) because warming up your joints and muscles helps prevent stiffness, pain, and early fatigue. Do a few minutes of gentle movements such as:
- Forward and backward steps: step one foot forwards and backwards without pausing, about 10–20 times per side, to loosen your hips and improve blood flow.
- Side steps: step side to side 20–30 times to activate your outer hip muscles and stabilize your knees.
- Heel and toe raises: lift both your heels, then both sets of toes (you’re allowed to put your heels down in order to lift your toes!), to warm up your calves and shin muscles, 10–20 times total.
- Writer’s note: if you dance something like Salsa, you can get those all in very quickly and easily with a 2–3 minute song! You don’t even have to setenta complicado or anything, the basic step is fine 😉
- Activate your core: a strong core improves posture, balance, and walking confidence. So: stand with your back against a wall, feet slightly forwards. Flatten your lower back into the wall and raise one arm, then the other, without letting your back arch.
- Strengthen (generally) your other key muscles: muscle strength supports your joints and endurance. Prioritize squats, which can include chair squats—standing up and sitting down—because they work your thighs, glutes, and hamstrings.
- Increase your distance gradually: add only 1–2 minutes to your walk each time to help your body adapt and avoid flare-ups. This may seem impractical when walking often has a particular fixed destination in mind, but you can make your route slightly longer, or pace at home a little before setting out, that kind of thing.
- Listen to your body: pain, stiffness, or tightness are signals to modify your approach, not to push through. Pause or stretch briefly if discomfort arises. Recognize that your capacity may vary from day to day—especially with joint issues—so adapt accordingly to prevent setbacks and be content make steady progress in the big picture.
For more on all of this, including visual demonstrations of the exercises, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How To Make Downhill Walking Easier On The Knees
Take care!
Share This Post
- Warm up before walking: (caveat: only works if you actually do it!) because warming up your joints and muscles helps prevent stiffness, pain, and early fatigue. Do a few minutes of gentle movements such as:
Related Posts
-
Astaxanthin: Super-Antioxidant & Neuroprotectant
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.
Think Pink For Brain Health!
Astaxanthin is a carotenoid that’s found in:
- certain marine microalgae
- tiny crustaceans that eat the algae
- fish (and flamingos!) that eat the crustaceans
Yes, it’s the one that makes things pink.
But it does a lot more than that…
Super-antioxidant
Move over, green tea! Astaxanthin has higher antioxidant activity than most carotenoids. For example, it is 2–5 times more effective than alpha-carotene, lutein, beta-carotene, and lycopene:
Antioxidant activities of astaxanthin and related carotenoids
We can’t claim credit for naming it a super-antioxidant though, because:
Astaxanthin: A super antioxidant from microalgae and its therapeutic potential
Grow new brain cells
Axtaxanthin is a neuroprotectant, but that’s to be expected from something with such a powerful antioxidant ability.
What’s more special to astaxanthin is that it assists continued adult neurogenesis (creation of new brain cells):
❝The unique chemical structure of astaxanthin enables it to cross the blood-brain barrier and easily reach the brain, where it may positively influence adult neurogenesis.
Furthermore, astaxanthin appears to modulate neuroinflammation by suppressing the NF-κB pathway, reducing the production of pro-inflammatory cytokines, and limiting neuroinflammation associated with aging and chronic microglial activation.
By modulating these pathways, along with its potent antioxidant properties, astaxanthin may contribute to the restoration of a healthy neurogenic microenvironment, thereby preserving the activity of neurogenic niches during both normal and pathological aging. ❞
That first part is very important, by the way! There are so many things that our brain needs, and we can eat, but the molecules are unable to pass the blood-brain barrier, meaning they either get wasted, or used elsewhere, or dismantled for their constituent parts. In this case, it zips straight into the brain instead.
See also:
How To Grow New Brain Cells (At Any Age)
(Probably) good for the joints, too
First, astaxanthin got a glowing report in a study we knew not to trust blindly:
…and breathe. What a title that was! But, did you catch why it’s not to be trusted blindly? It was down at the bottom…
❝Conflict of interest statement
NOVAREX Co., Ltd. funded the study. Valensa International provided the FlexPro MD® ingredients, and NOVAREX Co., Ltd. encapsulated the test products (e.g., both FlexPro MD® and placebo)❞
Studies where a supplement company funded the study are not necessarily corrupt, but they can certainly sway publication bias, i.e. the company funds a bunch of studies and then pulls funding from the ones that aren’t going the way it wants.
So instead let’s look at:
Astaxanthin attenuates joint inflammation induced by monosodium urate crystals
and
Astaxanthin ameliorates cartilage damage in experimental osteoarthritis
…which had no such conflicts of interest.
They agree that astaxanthin indeed does the things (attenuates joint inflammation & ameliorates cartilage damage).
However, they are animal studies (rats), so we’d like to see studies with humans to be able to say for sure how much it helps these things.
Summary of benefits
Based on the available research, astaxanthin…
- is indeed a super-antioxidant
- is a neuroprotective agent
- also assists adult neurogenesis
- is probablygood for joints too
How much do I take, and is it safe?
A 2019 safety review concluded:
❝Recommended or approved doses varied in different countries and ranged between 2 and 24 mg.
We reviewed 87 human studies, none of which found safety concerns with natural astaxanthin supplementation, 35 with doses ≥12 mg/day.❞
Source: Astaxanthin: How much is too much? A safety review
In short: for most people, it’s very safe and well-tolerated. If you consume it to an extreme, you will likely turn pink, much as you would turn orange if you did the same thing with carrots. But aside from that, the risks appear to be minimal.
However! If you have a seafood allergy, please take care to get a supplement that’s made from microalgae, not one that’s made from krill or other crustaceans, or from other creatures that eat those.
Where can I get it?
We don’t sell it, but here’s an example product on Amazon, for your convenience
Enjoy!
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 is retinol? And will it make my acne flare? 3 experts unpack this trendy skincare ingredient
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.
Retinol skincare products suddenly seem to be everywhere, promising clear, radiant and “youthful” skin.
But what’s the science behind these claims? And are there any risks?
You may have also heard retinol can increase your risk of sunburn and even make acne worse.
For some people, retinol may help reduce the appearance of fine lines. But it won’t be suitable for everyone. Here’s what you need to know.
Irina Kvyatkovskaya/Shutterstock What is retinol?
Retinol is part of a family of chemical compounds called retinoids. These are derived from or related to Vitamin A, a nutrient essential for healthy skin, vision and immune function.
All retinoids work because enzymes in our skin convert them into their “active” form, retinoic acid.
You can buy retinol in creams and other topical products over the counter.
These are often promoted as “anti-ageing” because retinol can help reduce the appearance of fine lines, wrinkles and even out skin tone (for example, sun spots or acne scars).
It also has an exfoliating effect, meaning it can help unclog pores.
Stronger retinoid treatments that target acne will require a prescription because they contain retinoic acid, which is regulated as a drug in the United States, European Union, United Kingdom and Australia.
How is retinol used in skincare?
One of the most common claims about retinol is that it helps to reduce visible signs of ageing.
How does this work?
With age, the skin’s barrier becomes weaker, making it more prone to dryness, injury and irritation.
Retinol can help counteract this natural thinning by stimulating the proliferation of keratinocytes – cells that form the outer skin layer and protect against damage and water loss.
Retinol also stimulates the production of collagen (a key protein that creates a scaffolding that keeps skin firm and elastic) and fibroblasts (cells that produce collagen and support skin structure).
It also increases how fast the skin sheds old cells and replaces them with new ones.
Over time, these processes help reduce fine lines, fade dark spots and even out skin tone. It can also make skin appear clearer.
While effective, this doesn’t happen overnight.
You may have also heard about a “retinol purge” – a temporary flare of acne when you first start using topical retinoids.
Studies have found the skin may become irritated and acne temporarily worsen in some cases. But more research needs to be done to understand this link.
The idea of a retinol purge is popular on social media. TikTok, CC BY-NC-ND So, is retinol safe?
At typical skincare concentrations (0.1–0.3%), side effects tend to be mild.
Most people who experience irritation (such as redness, dryness, or peeling) when starting retinol are able to build tolerance over time. This process is often called “retinisation”.
However, retinol increases the skin’s sensitivity to UV radiation (known as photosensitivity). This heightened reactivity can lead to sunburn, irritation and an increased risk of hyperpigmentation (spots or patches of darker colour).
For this reason, daily use of broad-spectrum sunscreen (SPF30 or higher) is strongly recommended while using retinol products.
Who should avoid retinol?
Teenagers and children generally don’t need retinol unless specifically prescribed by a doctor, for example, for acne treatment.
People with sensitive skin or conditions such as eczema (dry, itchy and inflamed skin) and rosacea (chronic redness and sensitivity) may find retinol too irritating.
Using retinol products alongside other skincare treatments, such as alpha-hydroxy acids, can over-exfoliate your skin and damage it.
Importantly, the active form of retinol, retinoic acid, is teratogenic (meaning it can cause birth defects). Over-the-counter retinol products are also not recommended during pregnancy or breastfeeding.
Choose and store retinol products wisely
Since retinol is classified as a cosmetic ingredient, companies are not required to disclose its concentration in their products.
The European Union is expected to introduce new regulations that will cap the concentration of retinol in cosmetic facial products to 0.3%.
These are precautionary measures aimed to limit exposure for vulnerable groups, such as pregnant women, given the risk of birth defects.
It’s therefore recommended to use products that clearly state the retinol concentration is between 0.1% and 0.3%.
Retinol is also a notoriously unstable molecule that degrades with exposure to air, light or heat.
Choosing a product with airtight, light-protective packaging will help with potential degradation problems that could lead to inactivity or harm.
What’s the safest way to try retinol?
The key is to go low and slow: a pea-sized amount of a low-concentration product (0.1%) once or twice a week, preferably at night (to avoid UV exposure), and then the frequency and concentration can be increased (to a maximum of 0.3%) as the skin adjusts.
Using a moisturiser after retinol helps to reduce dryness and irritation.
Wearing sunscreen every day is a must when using retinol to avoid the photosensitivity.
If you experience persistent redness, burning, or peeling, it’s better to stop using the product and consult your doctor or a dermatologist for personalised advice.
Laurence Orlando, Senior Lecturer, Product Formulation and Development, Analytical Methods, Monash University; Zanfina Ademi, Professor of Health Economics, Monash University, and Zoe Porter, Lecturer, Pharmacy and Pharmaceutical Science, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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:
-
Blueberries vs Kiwi – Which is Healthier?
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.
Our Verdict
When comparing blueberries to kiwi, we picked the kiwi.
Why?
In terms of macros, kiwi has more fiber and protein, while the two fruits are equal on carbs, giving kiwi the win in this round.
In the category of vitamins, blueberries have more of vitamins B1, B2, and B3, while kiwi has more of vitamins A, B5, B6, B7, B9, C, E, K, and choline, winning here too.
Looking at minerals, blueberries have more manganese, while kiwi has more calcium, copper, magnesium, phosphorus, potassium, and selenium, winning its third round in a row.
When it comes to other considerations, blueberries have more polyphenols, and kiwi has anticancer properties unique to it; this could be swung either way depending on how you want to weight the relative importance of those, but we’ll call this round a tie.
Adding up the sections makes for a clear overall win for kiwi, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Top 8 Fruits That Prevent & Kill Cancer
Enjoy!
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:
