Melasma Dark Spots, & What To Do About Them

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.

Discoloration (including melasma, sunspots, freckles) accounts for 90% of visible skin aging, and is a risk factor for cancer.

Dr. Shereene Idris, dermatologist, advises:

Beyond sunscreen

Melasma is a chronic inflammatory skin condition that causes darkened patches especially on the cheeks, forehead, and upper lip; it’s worsened not just by UV rays as you probably guessed, but also by heat (including hot baths, hot showers, facial steaming, saunas, etc), stress, and hormonal imbalances.

So, with that in mind,

  • Protect from UV and heat: use daily high-SPF sunscreen, UV visors, wide-brim hats (straw is, sadly, inadequate for this, as a lot of UV passes through), UPF clothing, and sunglasses; heat alone can trigger melasma, so stay cool and avoid saunas, steam, and hot yoga.
  • Reapply sunscreen properly: she recommends dabbing sunscreen with a beauty blender over makeup for best coverage, saying that sprays are quick fixes but less protective.
  • Maintain a strong skincare routine: use brightening ingredients (she suggests: tranexamic acid, kojic acid, licorice root, niacinamide, vitamin C, retinol) to manage discoloration long term; hydroquinone is effective short term.
  • Avoid unnecessary triggers: check medications, skip waxing in affected areas, and reduce stress where possible.
  • Layer your protection: combine multiple methods—e.g. shade, cooling tools, sun-blocking clothing—for the best prevention and maintenance.

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:

Skin Care Down There (Incl. Butt Acne, Hyperpigmentation, & More) ← for related concerns in places that typically get less sun

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:

  • Daily, Weekly, Monthly: Habits Against Aging

    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. Anil Rajani has advice on restoring/retaining youthfulness. Two out of three of the sections are on skincare specifically, which may seem a vanity, but it’s also worth remembering that our skin is a very large and significant organ, and makes a big difference for the rest of our physical health, as well as our mental health. So, it’s worthwhile to look after it:

    The recommendations

    Daily: meditation practice

    Meditation reduces stress, which reduction in turn protects telomere length, slowing the overall aging process in every living cell of the body.

    Weekly: skincare basics

    Dr. Rajani recommends a combination of retinol and glycolic acid. The former to accelerate cell turnover, stimulate collagen production, and reduce wrinkles; the latter, to exfoliate dead cells, allowing the retinol to do its job more effectively.

    We at 10almonds would like to add: wearing sunscreen with SPF50 is a very good thing to do on any day that your phone’s weather app says the UV index is “moderate” or higher.

    Monthly: skincare extras

    Here are the real luxuries; spa visits, microneedling (stimulates collagen production), and non-ablative laser therapy. He recommends creating a home spa if possible for monthly skincare treatments, investing in high-quality devices for long-term benefits.

    For more on all of these things, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Share This Post

  • Health Nut: A Feel-Good Cookbook – by Jess Damuck

    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 author is a classically trained chef (worked with Martha Stewart for a long time!), and while health is the focus here, it’s not the be-all-and-end-all, so there’s a lot of attention given to pleasure also. Which, after all, is not a zero-sum game—we can have both!

    So, the title and subtitle together sum up the ethos of the book pretty well.

    The recipes themselves are divided into categories by meal-type, snacks, desserts, etc. They’re varied enough to suit most moods and seasons, as well as being equally appropriate for cooking for one, or a family, or entertaining. Many (but not all) of the recipes are vegan, though where they’re not, the substitutions are mostly easy and obvious, or explained, or else alternative recipes are given (for example a vegan “tuna” recipe).

    In terms of complexity, these are not very complex, yet include everything they need to to make things interesting. That said, the ingredients are also not obscure, and should be easy to find in any reasonably well-stocked supermarket.

    One small downside is that many of the recipes are not illustrated, but the instructions are clear enough that this isn’t really a problem, in this reviewer’s opinion.

    Bottom line: if you’d like to broaden your kitchen repertoire with plants-forward cooking from an accomplished chef, then this is a good book for that.

    Click here to check out Health Nut, and enjoy the feel-good food!

    Share This Post

  • Better Blood Sugar – by Dale Pinnock

    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.

    Previously featured as “The Medicinal Chef”, the author (a nutritionist) continues his mission to enable people to eat to beat whatever ails them. In this case, it’s about improving blood sugar stability—and by stability, of course we mean stability within a healthy range.

    He talks us through why blood sugar matters, how insulin resistance occurs, the relationship between blood sugar and obesity, and then its connections with other systems and conditions—cardiovascular health, brain health, and even cancer.

    Naturally (for a nutritionist) the tools he offers are mostly dietary tweaks (and other suggestions are closely related, such as supplements that can help), and his method does not involve drastic actions, so much as just improving one thing here, one thing there, etc until one is in good health in a sustainable fashion.

    There are recipes, but this is not primarily a recipe book; rather, they are all contained in one chapter (specifically, chapter 10 of 11), and are indeed healthy options that’ll do what’s promised.

    The style is strongly science-oriented, without being science-dense, and any scientific terms used are explained as we go along.

    Bottom line: if you’d like healthier blood sugar levels, this book can help!

    Click here to check out Better Blood Sugar, and get/keep yours at a healthy level!

    Share This Post

  • There’s Something Fishy About DHA vs Alzheimer’s

    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.

    Omega-3 fatty acids have many benefits for the health, including for the brain!

    We wrote about some of them, here: What Omega-3 Fatty Acids Really Do For Us

    There are even some less well-known benefits, such as: Why Healthy Teeth May Depend On Omega-3 & Exercise

    Now, the press has not been all positive, for example: Fish Oil Can Backfire Without This Enzyme

    So, what about vs Alzheimer’s?

    There are two main things that fish oil is marketed for: joint health, and brain health.

    But, when it comes to reduction of Alzheimer’s risk, it seems the reality may not live up to the hype:

    Researchers (Dr. Sara Ghasem Pour et al.) tested whether high-dose fish oil supplementation could help prevent Alzheimer’s-related brain changes in older adults at elevated risk for dementia, particularly those with low omega-3 intake and many carrying the APOE ε4 genetic risk variant, and found…

    …when 365 adults aged 55–80 without dementia were randomly assigned to receive either 2 g/day of DHA (a major omega-3 fatty acid) or a placebo for 24 months,

    ❝despite higher brain DHA levels, participants taking DHA showed no improvement in memory, cognition, or other cognitive measures compared with the placebo group after two years❞

    Further, there were no structural changes, i.e. MRI scans found no significant differences in brain volume or hippocampal shrinkage between the DHA and placebo groups.

    And lastly, APOE ε4 status didn’t matter: the increase in brain DHA occurred regardless of whether participants carried the APOE ε4 gene, but neither carriers nor non-carriers experienced cognitive or brain-structure benefits.

    You can read the paper in full, here: CNS target engagement of high-dose DHA supplementation in older adults at risk for dementia: a randomised, double-blind, placebo-controlled trial

    Want to do better for your brain?

    You do have other options!

    For example, as well as the difference between EPA and DHA, there are also plant-based omega-3s that just have ALA (and not EPA or DHA) which the body can convert to whatever omega-3 form it needs (just like the fish did, for we too are animals that can do that, and for this reason our liver fats would, if healthy, also be a good source of EPA/DHA if something were to predate on us).

    For more on that, check out: Omega-3s: Different Sources, Different Benefits?

    …and if you just want to reduce your Alzheimer’s risk, then check out:

    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:

  • 12 Questions For Better Brain 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.

    We usually preface our “Expert Insights” pieces with a nice banner that has a stylish tall cutout that allows us to put a photo of the expert in. Today we’re not doing that, because for today’s camera-shy expert, we could only find one photo, and it’s a small, grainy, square headshot that looks like it was taken some decades ago, and would not fit our template at all. You can see it here, though!

    In any case, Dr. Linda Selwa is a neurologist and neurophysiologist with nearly 40 years of professional experience.

    The right questions to ask

    As a neurologist, she found that one of the problems that results in delayed interventions (and thus, lower efficacy of those interventions) is that people don’t know there’s anything to worry about until a degenerative brain condition has degenerated past a certain point. With that in mind, she bids us ask ourselves the following questions, and discuss them with our primary healthcare providers as appropriate:

    1. Sleep: Are you able to get sufficient sleep to feel rested?
    2. Affect, mood and mental health: Do you have concerns about your mood, anxiety, or stress?
    3. Food, diet and supplements: Do you have concerns about getting enough or healthy enough food, or have any questions about supplements or vitamins?
    4. Exercise: Do you find ways to fit physical exercise into your life?
    5. Supportive social interactions: Do you have regular contact with close friends or family, and do you have enough support from people?
    6. Trauma avoidance: Do you wear seatbelts and helmets, and use car seats for children?
    7. Blood pressure: Have you had problems with high blood pressure at home or at doctor visits, or do you have any concerns about blood pressure treatment or getting a blood pressure cuff at home?
    8. Risks, genetic and metabolic factors: Do you have trouble controlling blood sugar or cholesterol? Is there a neurological disease that runs in your family?
    9. Affordability and adherence: Do you have any trouble with the cost of your medicines?
    10. Infection: Are you up to date on vaccines, and do you have enough information about those vaccines?
    11. Negative exposures: Do you smoke, drink more than one to two drinks per day, or use non-prescription drugs? Do you drink well water, or live in an area with known air or water pollution?
    12. Social and structural determinants of health: Do you have concerns about keeping housing, having transportation, having access to care and medical insurance, or being physically or emotionally safe from harm?

    You will note that some of these are well-known (to 10almonds readers, at least!) risk factors for cognitive decline, but others are more about systemic and/or environmental considerations, things that don’t directly pertain to brain health, but can have a big impact on it anyway.

    About “concerns”: in the case of those questions that ask “do you have concerns about…?”, and you’re not sure, then yes, you do indeed have concerns.

    About “trouble”: as for these kinds of health-related questionnaires in general, if a question asks you “do you have trouble with…?” and your answer is something like “no, because I have a special way of dealing with that problem” then the answer for the purposes of the questionnaire is yes, you do indeed have trouble.

    Note that you can “have trouble with” something that you simultaneously “have under control”—just as a person can have no trouble at all with something that they leave very much out of control.

    Further explanation on each of the questions

    If you’re wondering what is meant by any of these, or what counts, or why the question is even being asked, then we recommend you check out Dr. Selwa et al’s recently-published paper, then all is explained in there, in surprisingly easy-to-read fashion:

    Emerging Issues In Neurology: The Neurologist’s Role in Promoting Brain Health

    If you scroll past the abstract, introduction, and disclaimers, then you’ll be straight into the tables of information about the above 12 factors.

    Want to be even more proactive?

    Check out:

    How To Reduce Your Alzheimer’s Risk

    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:

  • Getting antivirals for COVID too often depends on where you live and how wealthy you are

    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.

    Medical experts recommend antivirals for people aged 70 and older who get COVID, and for other groups at risk of severe illness and hospitalisation from COVID.

    But many older Australians have missed out on antivirals after getting sick with COVID. It is yet another way the health system is failing the most vulnerable.

    CGN089/Shutterstock

    Who missed out?

    We analysed COVID antiviral uptake between March 2022 and September 2023. We found some groups were more likely to miss out on antivirals including Indigenous people, people from disadvantaged areas, and people from culturally and linguistically diverse backgrounds.

    Some of the differences will be due to different rates of infection. But across this 18-month period, many older Australians were infected at least once, and rates of infection were higher in some disadvantaged communities.

    How stark are the differences?

    Compared to the national average, Indigenous Australians were nearly 25% less likely to get antivirals, older people living in disadvantaged areas were 20% less likely to get them, and people with a culturally or linguistically diverse background were 13% less likely to get a script.

    People in remote areas were 37% less likely to get antivirals than people living in major cities. People in outer regional areas were 25% less likely.

    Dispensing rates by group. Grattan Institute

    Even within the same city, the differences are stark. In Sydney, people older than 70 in the affluent eastern suburbs (including Vaucluse, Point Piper and Bondi) were nearly twice as likely to have had an antiviral as those in Fairfield, in Sydney’s south-west.

    Older people in leafy inner-eastern Melbourne (including Canterbury, Hawthorn and Kew) were 1.8 times more likely to have had an antiviral as those in Brimbank (which includes Sunshine) in the city’s west.

    Why are people missing out?

    COVID antivirals should be taken when symptoms first appear. While awareness of COVID antivirals is generally strong, people often don’t realise they would benefit from the medication. They wait until symptoms get worse and it is too late.

    Frequent GP visits make a big difference. Our analysis found people 70 and older who see a GP more frequently were much more likely to be dispensed a COVID antiviral.

    Regular visits give an opportunity for preventive care and patient education. For example, GPs can provide high-risk patients with “COVID treatment plans” as a reminder to get tested and seek treatment as soon as they are unwell.

    Difficulty seeing a GP could help explain low antiviral use in rural areas. Compared to people in major cities, people in small rural towns have about 35% fewer GPs, see their GP about half as often, and are 30% more likely to report waiting too long for an appointment.

    Just like for vaccination, a GP’s focus on antivirals probably matters, as does providing care that is accessible to people from different cultural backgrounds.

    Care should go those who need it

    Since the period we looked at, evidence has emerged that raises doubts about how effective antivirals are, particularly for people at lower risk of severe illness. That means getting vaccinated is more important than getting antivirals.

    But all Australians who are eligible for antivirals should have the same chance of getting them.

    These drugs have cost more than A$1.7 billion, with the vast majority of that money coming from the federal government. While dispensing rates have fallen, more than 30,000 packs of COVID antivirals were dispensed in August, costing about $35 million.

    Such a huge investment shouldn’t be leaving so many people behind. Getting treatment shouldn’t depend on your income, cultural background or where you live. Instead, care should go to those who need it the most.

    Doctor types on laptop
    Getting antivirals shouldn’t depend on who your GP is. National Cancer Institute/Unsplash

    People born overseas have been 40% more likely to die from COVID than those born here. Indigenous Australians have been 60% more likely to die from COVID than non-Indigenous people. And the most disadvantaged people have been 2.8 times more likely to die from COVID than those in the wealthiest areas.

    All those at-risk groups have been more likely to miss out on antivirals.

    It’s not just a problem with antivirals. The same groups are also disproportionately missing out on COVID vaccination, compounding their risk of severe illness. The pattern is repeated for other important preventive health care, such as cancer screening.

    A 3-step plan to meet patients’ needs

    The federal government should do three things to close these gaps in preventive care.

    First, the government should make Primary Health Networks (PHNs) responsible for reducing them. PHNs, the regional bodies responsible for improving primary care, should share data with GPs and step in to boost uptake in communities that are missing out.

    Second, the government should extend its MyMedicare reforms. MyMedicare gives general practices flexible funding to care for patients who live in residential aged care or who visit hospital frequently. That approach should be expanded to all patients, with more funding for poorer and sicker patients. That will give GP clinics time to advise patients about preventive health, including COVID vaccines and antivirals, before they get sick.

    Third, team-based pharmacist prescribing should be introduced. Then pharmacists could quickly dispense antivirals for patients if they have a prior agreement with the patient’s GP. It’s an approach that would also work for medications for chronic diseases, such as cardiovascular disease.

    COVID antivirals, unlike vaccines, have been keeping up with new variants without the need for updates. If a new and more harmful variant emerges, or when a new pandemic hits, governments should have these systems in place to make sure everyone who needs treatment can get it fast.

    In the meantime, fairer access to care will help close the big and persistent gaps in health between different groups of Australians.

    Peter Breadon, Program Director, Health and Aged Care, Grattan Institute

    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: