Natural Tips for Falling Asleep

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Questions and Answers at 10almonds

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This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

How to get to sleep at night as fast and as naturally as possible? Thank you!

We’ll definitely write more on that! You might like these articles we wrote already, meanwhile:

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  • What is mitochondrial donation? And how might it help people have a healthy baby one day?

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    Mitochondria are tiny structures in cells that convert the food we eat into the energy our cells need to function.

    Mitochondrial disease (or mito for short) is a group of conditions that affect this ability to generate the energy organs require to work properly. There are many different forms of mito and depending on the form, it can disrupt one or more organs and can cause organ failure.

    There is no cure for mito. But an IVF procedure called mitochondrial donation now offers hope to families affected by some forms of mito that they can have genetically related children free from mito.

    After a law to allow mitochondrial donation in Australia was passed in 2022, scientists are now preparing for a clinical trial to see if mitochondrial donation is safe and works.

    Jonathan Borba/Pexels

    What is mitochondrial disease?

    There are two types of mitochondrial disease.

    One is caused by faulty genes in the nuclear DNA, the DNA we inherit from both our parents and which makes us who we are.

    The other is caused by faulty genes in the mitochondria’s own DNA. Mito caused by faulty mitochondrial DNA is passed down through the mother. But the risk of disease is unpredictable, so a mother who is only mildly affected can have a child who develops serious disease symptoms.

    Mitochondrial disease is the most common inherited metabolic condition affecting one in 5,000 people.

    Some people have mild symptoms that progress slowly, while others have severe symptoms that progress rapidly. Mito can affect any organ, but organs that need a lot of energy such as brain, muscle and heart are more often affected than other organs.

    Mito that manifests in childhood often involves multiple organs, progresses rapidly, and has poor outcomes. Of all babies born each year in Australia, around 60 will develop life-threatening mitochondrial disease.

    What is mitochondrial donation?

    Mitochondrial donation is an experimental IVF-based technique that offers people who carry faulty mitochondrial DNA the potential to have genetically related children without passing on the faulty DNA.

    It involves removing the nuclear DNA from the egg of someone who carries faulty mitochondrial DNA and inserting it into a healthy egg donated by someone not affected by mito, which has had its nuclear DNA removed.

    The donor egg (in blue) has had its nuclear DNA removed. Author provided

    The resulting egg has the nuclear DNA of the intending parent and functioning mitochondria from the donor. Sperm is then added and this allows the transmission of both intending parents’ nuclear DNA to the child.

    A child born after mitochondrial donation will have genetic material from the three parties involved: nuclear DNA from the intending parents and mitochondrial DNA from the egg donor. As a result the child will likely have a reduced risk of mito, or no risk at all.

    Pregnant woman reads in bed
    The procedure removes the faulty DNA to reduce the chance of it passing on to the baby. Josh Willink/Pexels

    This highly technical procedure requires specially trained scientists and sophisticated equipment. It also requires both the person with mito and the egg donor to have hormone injections to stimulate the ovaries to produce multiple eggs. The eggs are then retrieved in an ultrasound-guided surgical procedure.

    Mitochondrial donation has been pioneered in the United Kingdom where a handful of babies have been born as a result. To date there have been no reports about whether they are free of mito.

    Maeve’s Law

    After three years of public consultation The Mitochondrial Donation Law Reform (Maeve’s Law) Bill 2021 was passed in the Australian Senate in 2022, making mitochondrial donation legal in a research and clinical trial setting.

    Maeve’s law stipulates strict conditions including that clinics need a special licence to perform mitochondrial donation.

    To make sure mitochondrial donation works and is safe before it’s introduced into Australian clinical practice, the law also specifies that initial licences will be issued for pre-clinical and clinical trial research and training.

    We’re expecting one such licence to be issued for the mitoHOPE (Healthy Outcomes Pilot and Evaluation) program, which we are part of, to perfect the technique and conduct a clinical trial to make sure mitochondrial donation is safe and effective.

    Before starting the trial, a preclinical research and training program will ensure embryologists are trained in “real-life” clinical conditions and existing mitochondrial donation techniques are refined and improved. To do this, many human eggs are needed.

    The need for donor eggs

    One of the challenges with mitochondrial donation is sourcing eggs. For the preclinical research and training program, frozen eggs can be used, but for the clinical trial “fresh” eggs will be needed.

    One possible source of frozen eggs is from people who have stored eggs they don’t intend to use.

    A recent study looked at data on the outcomes of eggs stored at a Melbourne clinic from 2012 to 2021. Over the ten-year period, 1,132 eggs from 128 patients were discarded. No eggs were donated to research because the clinics where the eggs were stored did not conduct research requiring donor eggs.

    However, research shows that among people with stored eggs, the number one choice for what to do with eggs they don’t need is to donate them to research.

    This offers hope that, given the opportunity, those who have eggs stored that they don’t intend to use might be willing to donate them to mitochondrial donation preclinical research.

    As for the “fresh” eggs needed in the future clinical trial, this will require individuals to volunteer to have their ovaries stimulated and eggs retrieved to give those people impacted by mito a chance to have a healthy baby. Egg donors may be people who are friends or relatives of those who enter the trial, or it might be people who don’t know someone affected by mito but would like to help them conceive.

    At this stage, the aim is to begin enrolling participants in the clinical trial in the next 12 to 18 months. However this may change depending on when the required licences and ethics approvals are granted.

    Karin Hammarberg, Senior Research Fellow, Global and Women’s Health, School of Public Health & Preventive Medicine, Monash University; Catherine Mills, Professor of Bioethics, Monash University; Mary Herbert, Professor, Anatomy & Developmental Biology, Monash University, and Molly Johnston, Research fellow, Monash Bioethics Centre, Monash University

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

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  • Why are my muscles sore after exercise? Hint: it’s nothing to do with lactic acid

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    As many of us hit the gym or go for a run to recover from the silly season, you might notice a bit of extra muscle soreness.

    This is especially true if it has been a while between workouts.

    A common misunderstanding is that such soreness is due to lactic acid build-up in the muscles.

    Research, however, shows lactic acid has nothing to do with it. The truth is far more interesting, but also a bit more complex.

    It’s not lactic acid

    We’ve known for decades that lactic acid has nothing to do with muscle soreness after exercise.

    In fact, as one of us (Robert Andrew Robergs) has long argued, cells produce lactate, not lactic acid. This process actually opposes not causes the build-up of acid in the muscles and bloodstream.

    Unfortunately, historical inertia means people still use the term “lactic acid” in relation to exercise.

    Lactate doesn’t cause major problems for the muscles you use when you exercise. You’d probably be worse off without it due to other benefits to your working muscles.

    Lactate isn’t the reason you’re sore a few days after upping your weights or exercising after a long break.

    So, if it’s not lactic acid and it’s not lactate, what is causing all that muscle soreness?

    Muscle pain during and after exercise

    When you exercise, a lot of chemical reactions occur in your muscle cells. All these chemical reactions accumulate products and by-products which cause water to enter into the cells.

    That causes the pressure inside and between muscle cells to increase.

    This pressure, combined with the movement of molecules from the muscle cells can stimulate nerve endings and cause discomfort during exercise.

    The pain and discomfort you sometimes feel hours to days after an unfamiliar type or amount of exercise has a different list of causes.

    If you exercise beyond your usual level or routine, you can cause microscopic damage to your muscles and their connections to tendons.

    Such damage causes the release of ions and other molecules from the muscles, causing localised swelling and stimulation of nerve endings.

    This is sometimes known as “delayed onset muscle soreness” or DOMS.

    While the damage occurs during the exercise, the resulting response to the injury builds over the next one to two days (longer if the damage is severe). This can sometimes cause pain and difficulty with normal movement.

    The upshot

    Research is clear; the discomfort from delayed onset muscle soreness has nothing to do with lactate or lactic acid.

    The good news, though, is that your muscles adapt rapidly to the activity that would initially cause delayed onset muscle soreness.

    So, assuming you don’t wait too long (more than roughly two weeks) before being active again, the next time you do the same activity there will be much less damage and discomfort.

    If you have an exercise goal (such as doing a particular hike or completing a half-marathon), ensure it is realistic and that you can work up to it by training over several months.

    Such training will gradually build the muscle adaptations necessary to prevent delayed onset muscle soreness. And being less wrecked by exercise makes it more enjoyable and more easy to stick to a routine or habit.

    Finally, remove “lactic acid” from your exercise vocabulary. Its supposed role in muscle soreness is a myth that’s hung around far too long already.The Conversation

    Robert Andrew Robergs, Associate Professor – Exercise Physiology, Queensland University of Technology and Samuel L. Torrens, PhD Candidate, Queensland University of Technology

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

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  • PFAS Exposure & Cancer: The Numbers Are High

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    PFAS & Cancer Risk: The Numbers Are High

    Dr Maaike Van Gerwen studies the effects of exposure to PFAS on cancer development.
    Image Credits Mount Sinai

    This is Dr. Maaike van Gerwen. Is that an MD or a PhD, you wonder? It’s both.

    She’s also Director of Research in the Department of Otolaryngology at Mount Sinai Hospital in New York, Scientific Director of the Program of Personalized Management of Thyroid Disease, and Member of the Institute for Translational Epidemiology and the Transdisciplinary Center on Early Environmental Exposures.

    What does she want us to know?

    She’d love for us to know about her latest research published literally today, about the risks associated with PFAS, such as the kind widely found in non-stick cookware:

    Per- and polyfluoroalkyl substances (PFAS) exposure and thyroid cancer risk

    Dr. van Gerwen and her team tested this several ways, and the very short and simple version of the findings is that per doubling of exposure, there was a 56% increased rate of thyroid cancer diagnosis.

    (The rate of exposure was not just guessed based on self-reports; it was measured directly from PFAS levels in the blood of participants)

    • PFAS exposure can come from many sources, not just non-stick cookware, but that’s a “biggie” since it transfers directly into food that we consume.
    • Same goes for widely-available microwaveable plastic food containers.
    • Relatively less dangerous exposures include waterproofed clothing.

    To keep it simple and look at the non-stick pans and microwavable plastic containers, doubling exposure might mean using such things every day vs every second day.

    Practical take-away: PFAS may be impossible to avoid completely, but even just cutting down on the use of such products is already reducing your cancer risk.

    Isn’t it too late, by this point in life? Aren’t they “forever chemicals”?

    They’re not truly “forever”, but they do have long half-lives, yes.

    See: Can we take the “forever” out of forever chemicals?

    The half-lives of PFOS and PFOA in water are 41 years and 92 years, respectively.

    In the body, however, because our body is constantly trying to repair itself and eliminate toxins, it’s more like 3–7 years.

    That might seem like a long time, and perhaps it is, but the time will pass anyway, so might as well get started now, rather than in 3–7 years time!

    Read more: National Academies Report Calls for Testing People With High Exposure to “Forever Chemicals”

    What should we use instead?

    In place of non-stick cookware, cast iron is fantastic. It’s not everyone’s preference, though, so you might also like to know that ceramic cookware is a fine option that’s functionally non-stick but without needing a non-stick coating. Check for PFAS-free status; they should advertise this.

    In place of plastic microwaveable containers, Pyrex (or equivalent) glass dishes (you can get them with lids) are a top-tier option. Ceramic containers (without metallic bits!) are also safely microwaveable.

    See also:

    Here’s a List of Products with PFAS (& How to Avoid Them)

    Take care!

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  • What causes food cravings? And what can we do about them?

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    Many of us try to eat more fruits and vegetables and less ultra-processed food. But why is sticking to your goals so hard?

    High-fat, sugar-rich and salty foods are simply so enjoyable to eat. And it’s not just you – we’ve evolved that way. These foods activate the brain’s reward system because in the past they were rare.

    Now, they’re all around us. In wealthy modern societies we are bombarded by advertising which intentionally reminds us about the sight, smell and taste of calorie-dense foods. And in response to these powerful cues, our brains respond just as they’re designed to, triggering an intense urge to eat them.

    Here’s how food cravings work and what you can do if you find yourself hunting for sweet or salty foods.

    Fascinadora/Shutterstock

    What causes cravings?

    A food craving is an intense desire or urge to eat something, often focused on a particular food.

    We are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar or salt.

    Something that reminds us of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to crave it.

    Three people holding a cone of french fries.
    Our brains learn to crave foods based on what we’ve enjoyed before. fon thachakul/Shutterstock

    The cue triggers a physical response, increasing saliva production and gastric activity. These responses are relatively automatic and difficult to control.

    What else influences our choices?

    While the effect of cues on our physical response is relatively automatic, what we do next is influenced by complex factors.
    Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals.

    But it’s usually hard to keep healthy eating in mind. This is because we tend to prioritise a more immediate reward, like the pleasure of eating, over one that’s delayed or abstract – including health goals that will make us feel good in the long term.

    Stress can also make us eat more. When hungry, we choose larger portions, underestimate calories and find eating more rewarding.

    Looking for something salty or sweet

    So what if a cue prompts us to look for a certain food, but it’s not available?

    Previous research suggested you would then look for anything that makes you feel good. So if you saw someone eating a doughnut but there were none around, you might eat chips or even drink alcohol.

    But our new research has confirmed something you probably knew: it’s more specific than that.

    If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food “categories”, such as salty, sweet or creamy.

    Food cues and mindless eating

    Your eating history and genetics can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is hard for almost everyone.

    Food cues are so powerful they can prompt us to seek out a certain food, even if we’re not overcome by a particularly strong urge to eat it. The effect is more intense if the food is easily available.

    This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we eat. Sometimes we use finishing the packet as the signal to stop eating rather than hunger or desire.

    Is there anything I can do to resist cravings?

    We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in.

    • Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit.
    • Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket “click and collect” or delivery options can also help avoid ads and impulse buys in the aisle.
    • At home, have fruit and vegetables easily available – and easy to see. Also have other nutrient dense, fibre-rich and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich and salty foods from your environment.
    • Make sure your goals for eating are SMART. This means they are specific, measurable, achievable, relevant and time-bound.
    • Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.

    Gabrielle Weidemann, Associate Professor in Psychological Science, Western Sydney University and Justin Mahlberg, Research Fellow, Pyschology, Monash University

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

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  • How Are You?

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    Answering The Most Difficult Question: How Are You?

    Today’s feature is aimed at helping mainly two kinds of people:

    • “I have so many emotions that I don’t always know what to do with them”
    • “What is an emotion, really? I think I felt one some time ago”

    So, if either those describe you and/or a loved one, read on…

    Alexithymia

    Alexi who? Alexithymia is an umbrella term for various kinds of problems with feeling emotions.

    That could be “problems feeling emotions” as in “I am unable to feel emotions” or “problems feeling emotions” as in “feeling these emotions is a problem for me”.

    It is most commonly used to refer to “having difficulty identifying and expressing emotions”.

    There are a lot of very poor quality pop-science articles out there about it, but here’s a decent one with good examples and minimal sensationalist pathologization:

    Alexithymia Might Be the Reason It’s Hard to Label Your Emotions

    A somatic start

    Because a good level of self-awareness is critical for healthy emotional regulation, let’s start there. We’ll write this in the first person, but you can use it to help a loved one too, just switching to second person:

    Simplest level first:

    Are my most basic needs met right now? Is this room a good temperature? Am I comfortable dressed the way I am? Am I in good physical health? Am I well-rested? Have I been fed and watered recently? Does my body feel clean? Have I taken any meds I should be taking?

    Note: If the answer is “no”, then maybe there’s something you can do to fix that first. If the answer is “no” and also you can’t fix the thing for some reason, then that’s unfortunate, but just recognize it anyway for now. It doesn’t mean the thing in question is necessarily responsible for how you feel, but it’s good to check off this list as a matter of good practice.

    Bonus question: it’s cliché, but if applicable… What time of the month is it? Because while hormonal mood swings won’t create moods out of nothing, they sure aren’t irrelevant either and should be listened to too.

    Bodyscanning next

    What do you feel in each part of your body? Are you clenching your jaw? Are your shoulders tense? Do you have a knot in your stomach? What are your hands doing? How’s your posture? What’s your breathing like? How about your heart? What are your eyes doing?

    Your observations at this point should be neutral, by the way. Not “my posture is terrible”, but “my posture is stooped”, etc. Much like in mindfulness meditation, this is a time for observing, not for judging.

    Narrowing it down

    Now, like a good scientist, you have assembled data. But what does the data mean for your emotions? You may have to conduct some experiments to find out.

    Thought experiments: what calls to you? What do you feel like doing? Do you feel like curling up in a ball? Breaking something? Taking a bath? Crying?

    Maybe what calls to you, or what you feel like doing, isn’t something that’s possible for you to do. This is often the case with anxiety, for example, and perhaps also guilt. But whatever calls to you, notice it, reflect on it, and if it’s something that your conscious mind considers reasonable and safe for you to do, you can even try doing it.

    Your body is trying to help you here, by the way! It will try (and usually succeed) to give you a little dopamine spike when you anticipate doing the thing it wants you to do. Warning: it won’t always be right about what’s best for you, so do still make your own decisions about whether it is a good idea to safely do it.

    Practical experiments: whether you have a theory or just a hypothesis (if you have neither make up a hypothesis; that is also what scientists do), you can also test it:

    If in the previous step you identified something you’d like to do and are able to safely do it, now is the time to try it. If not…

    • Find something that is likely to (safely) tip you into emotional expression, ideally, in a cathartic way. But, whatever you can get is good.
      • Music is great for this. What songs (or even non-lyrical musical works) make you sad, happy, angry, energized? Try them.
      • Literature and film can be good too, albeit they take more time. Grab that tear-jerker or angsty rage-fest, and see if it feels right.
      • Other media, again, can be completely unrelated to the situation at hand, but if it evokes the same emotion, it’ll help you figure out “yes, this is it”.
        • It could be a love letter or a tax letter, it could be an outrage-provoking news piece or some nostalgic thing you own.

    Ride it out, wherever it takes you (safely)

    Feelings feel better felt. It doesn’t always seem that way! But, really, they are.

    Emotions, just like physical sensations, are messengers. And when a feeling/sensation is troublesome, one of the best ways to get past it is to first fully listen to it and respond accordingly.

    • If your body tells you something, then it’s good to acknowledge that and give it some reassurance by taking some action to appease it.
    • If your emotions are telling you something, then it’s good to acknowledge that and similarly take some action to appease it.

    There is a reason people feel better after “having a good cry”, or “pounding it out” against a punchbag. Even stress can be dealt with by physically deliberately tensing up and then relaxing that tension, so the body thinks that you had a fight and won and can relax now.

    And when someone is in a certain (not happy) mood and takes (sometimes baffling!) actions to stay in that mood rather than “snap out of it”, it’s probably because there’s more feeling to be done before the body feels heard. Hence the “ride it out if you safely can” idea.

    How much feeling is too much?

    While this is in large part a subjective matter, clinically speaking the key question is generally: is it adversely affecting daily life to the point of being a problem?

    For example, if you have to spend half an hour every day actively managing a certain emotion, that’s probably indicative of something unusual, but “unusual” is not inherently pathological. If you’re managing it safely and in a way that doesn’t negatively affect the rest of your life, then that is generally considered fine, unless you feel otherwise about it.

    If you do think “I would like to not think/feel this anymore”, then there are tools at your disposal too:

    Take care!

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  • Fennel vs Artichoke – Which is Healthier?

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    Our Verdict

    When comparing fennel to artichoke, we picked the artichoke.

    Why?

    Both are great! But artichoke wins on nutritional density.

    In terms of macros, artichoke has more protein and more fiber, for only slightly more carbs.

    Vitamins are another win for artichoke, boasting more of vitamins B1, B2, B3, B5, B6, B9, and choline. Meanwhile, fennel has more of vitamins A, E, and K, which is also very respectable but does allow artichoke a 6:3 lead.

    In the category of minerals, artichoke has a lot more copper, iron, magnesium, manganese, and phosphorus, while fennel has a little more calcium, potassium, and selenium.

    One other relevant factor is that fennel is a moderate appetite suppressant, which may be good or bad depending on your food-related goals.

    All in all though, we say the artichoke wins by virtue of its greater abundance of nutrients!

    Want to learn more?

    You might like to read:

    What Matters Most For Your Heart? ← appropriately enough, with fennel hearts and artichoke hearts!

    Take care!

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