The Exercises That Can Fix Sinus Problems (And More)

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Who nose what benefits you will gain today?

This is James Nestor, a science journalist and author. He’s written for many publications, including Scientific American, and written a number of books, most notably Breath: The New Science Of A Lost Art.

Today we’ll be looking at what he has to share about what has gone wrong with our breathing, what problems this causes, and how to fix it.

What has gone wrong?

When it comes to breathing, we humans are the pugs of the primate world. In a way, we have the opposite problem to the squashed-faced dogs, though. But, how and why?

When our ancestors learned first tenderize food, and later to cook it, this had two big effects:

  1. We could now get much more nutrition for much less hunting/gathering
  2. We now did not need to chew our food nearly so much

Getting much more nutrition for much less hunting/gathering is what allowed us to grow our brains so large—as a species, we have a singularly large brain-to-body size ratio.

Not needing to chew our food nearly so much, meanwhile, had even more effects… And these effects have become only more pronounced in recent decades with the rise of processed food making our food softer and softer.

It changed the shape of our jaw and cheekbones, just as the size of our brains taking up more space in our skull moved our breathing apparatus around. As a result, our nasal cavities are anatomically ridiculous, our sinuses are a crime against nature (not least of all because they drain backwards and get easily clogged), and our windpipes are very easily blocked and damaged due to the unique placement of our larynx; we’re the only species that has it there. It allowed us to develop speech, but at the cost of choking much more easily.

What problems does this cause?

Our (normal, to us) species-wide breathing problems have resulted in behavioral adaptations such as partial (or in some people’s cases, total or near-total) mouth-breathing. This in turn exacerbates the problems with our jaws and cheekbones, which in turn exacerbates the problems with our sinuses and nasal cavities in general.

Results include such very human-centric conditions as sleep apnea, as well as a tendency towards asthma, allergies, and autoimmune diseases. Improper breathing also brings about a rather sluggish metabolism for how many calories we consume.

How are we supposed to fix all that?!

First, close your mouth if you haven’t already, and breathe through your nose.

In and out.

Both are important, and unless you are engaging in peak exercise, both should be through your nose. If you’re not used to this, it may feel odd at first, but practice, and build up your breathing ability.

Six seconds in and six seconds out is a very good pace.

If you’re sitting doing a breathing exercise, also good is four seconds in, four seconds hold, four seconds out, four seconds hold, repeat.

But those frequent holds aren’t practical in general life, so: six seconds in, six seconds out.

Through your nose only.

This has benefits immediately, but there are other more long-term benefits from doing not just that, but also what has been called (by Nestor, amongst many others), “Mewing”, per the orthodontist, Dr. John Mew, who pioneered it.

How (and why) to “mew”:

Place your tongue against the roof of your mouth. It should be flat against the palate; you’re not touching it with the tip here; you’re creating a flat seal.

Note: if you were mouth-breathing, you will now be unable to breathe. So, important to make sure you can breathe adequately through your nose first.

This does two things:

  1. It obliges nose-breathing rather than mouth-breathing
  2. It creates a change in how the muscles of your face interact with the bones of your face

In a battle between muscle and bone, muscle will always win.

Aim to keep your tongue there as much as possible; make it your new best habit. If you’re not eating, talking, or otherwise using your tongue to do something, it should be flat against the roof of your mouth.

You don’t have to exert pressure; this isn’t an exercise regime. Think of it more as a postural exercise, just, inside your mouth.

Quick note: read the above line again, because it’s important. Doing it too hard could cause the opposite problems, and you don’t want that. You cannot rush this by doing it harder; it takes time and gentleness.

Why would we want to do that?

The result, over time, will tend to be much healthier breathing, better sinus health, freer airways, reduced or eliminated sleep apnea, and, as a bonus, what is generally considered a more attractive face in terms of bone structure. We’re talking more defined cheekbones, straighter teeth, and a better mouth position.

Want to learn more?

This is the “Mewing” technique that Nestor encourages us to try:

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  • Unleashing Your Best Skin – by Jennifer Sun

    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, an aesthetician with a biotech background, explains about the overlap of skin health and skin beauty, making it better from the inside first (diet and other lifestyle factors), and then tweaking things as desired from the outside.

    In the broad category of “tweakments” as she puts it, she covers most of the wide array of modern treatments available at many skin care clinics and the options for which at-home do-it-yourself kits are available—and the pros and cons of various approaches.

    And yes, those methods do range from microneedling and red light therapy to dermal fillers and thread lifts. Most of them are relatively non-invasive though.

    She also covers common ailments of the skin, and how to identify and treat those quickly and easily, without making things worse along the way.

    One last thing she also includes is dealing with unwanted hairs—being a very common side-along issue when it comes to aesthetic medicine.

    The book is broadly aimed at women, but hormones are not a main component discussed (except in the context of acne), so there’s no pressing reason why this book couldn’t benefit men too. It also addresses considerations when it comes to darker skintones, something that a lot of similar books overlook.

    Bottom line: if you find yourself mystified by the world of skin treatment options and wondering what’s really best for you without the bias of someone who’s trying to sell you a particular treatment, then this is the book for you.

    Click here to check out Unleashing Your Best Skin, and unleash your best skin!

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  • Tranquility by Tuesday?

    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.

    I Know How She Does It: How Successful Women Make The Most of Their Time

    This is Laura Vanderkam, author of “Tranquility By Tuesday” (amongst other books). Her “thing” is spending more time on what’s important, and less on what isn’t. Sounds simple, but she’s made a career out of it, so condensed here for you are…

    Laura’s 7 Keys To Productivity

    Key One: Plan your weeks on Fridays

    You don’t want your Monday morning to be a “James Bond intro” (where everything is already in action and you’re just along for the ride, trying to figure out what’s going on). So, take some time last thing each Friday, to plan ahead for the following week!

    Key Two: Measure what matters

    Whatever that means to you. Laura tracks her use of time in half-hour blocks, and likes keeping track of streaks. For her, that means running daily and keeping a log of it. She also keeps track of the books she reads. For someone else it could be music practice, or a Duolingo streak, or eating fruit each day.

    On which note…

    “Dr. Greger’s Daily Dozen” is simpler than most nutrition trackers (where you must search for everything you eat, or scan barcodes for all ingredients).

    Instead, it keeps track of whether you are having certain key health-giving foods often enough to maintain good health.

    We might feature his method in a future edition of 10almonds, but for now, check the app out for yourself here:

    Get Dr. Greger’s Daily Dozen on iOS / Get Dr. Greger’s Daily Dozen on Android

    Dr. Greger’s Daily Dozen @ Nutrition Facts

    Key Three: Figure out 2–3 “anchor” events for the weekend

    Otherwise, it can become a bit of a haze and on Monday you find yourself thinking “where did the weekend go?”. So, plan some stuff! It doesn’t have to be anything out-of-this-world, just something that you can look forward to in advance and remember afterwards. It could be a meal out with your family, or a session doing some gardening, or a romantic night in with your partner. Whatever makes your life “living” and not passing you by!

    Key Four: Tackle the toughest work first

    You’ve probably heard about “swallowing frogs”. If not, there are various versions, usually attributed to Mark Twain.

    Here’s one:

    “If it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

    Top Productivity App “ToDoist” has an option for this, by the way!

    ToDoist.com/productivity-methods/eat-the-frog

    ToDoist

    Laura’s key advice here is: get the hard stuff done now! Before you get distracted or tired and postpone it to tomorrow (and then lather rinse repeat, so it never gets done)

    10almonds Tip:

    “But what if something’s really important but not as pressing as some less important, but more urgent tasks?”

    Simple!

    Set a timer (we love the Pomodoro method, by the way) and do one burst of the important-but-not-urgent task first. Then you can get to the more urgent stuff.

    Repeat each day until the important-but-not-urgent task is done!

    The 10almonds Team

    Key Five: Use bits of time well

    If, like many of us, you’ve a neverending “to read” list, use the 5–10 minute breaks that get enforced upon us periodically through the day!

    • Use those few minutes before a meeting/phonecall!
    • Use the time you spend waiting for public transport or riding on it!
    • Use the time you spent waiting for a family member to finish doing a thing!

    All those 5–10 minute bits soon add up… You might as well spend that time reading something you know will add value to your life, rather than browsing social media, for example.

    Key Six: Make very short daily to-do lists

    By “short”, Laura considers this “under 10 items”. Do this as the last part of your working day, ready for tomorrow. Not at bedtime! Bedtime is for winding down, not winding up

    Key Seven: Have a bedtime

    Laura shoots for 10:30pm, but whatever works for you and your morning responsibilities. Your morning responsibilities aren’t tied to a specific time? Lucky you, but try to keep a bedtime anyway. Otherwise, your daily rhythm can end up sliding around the clock, especially if you work from home!

    Want more from Laura Vanderkam? Start Here!

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  • Voluntary assisted dying is different to suicide. But federal laws conflate them and restrict access to telehealth

    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.

    Voluntary assisted dying is now lawful in every Australian state and will soon begin in the Australian Capital Territory.

    However, it’s illegal to discuss it via telehealth. That means people who live in rural and remote areas, or those who can’t physically go to see a doctor, may not be able to access the scheme.

    A federal private members bill, introduced to parliament last week, aims to change this. So what’s proposed and why is it needed?

    What’s wrong with the current laws?

    Voluntary assisted dying doesn’t meet the definition of suicide under state laws.

    But the Commonwealth Criminal Code prohibits the discussion or dissemination of suicide-related material electronically.

    This opens doctors to the risk of criminal prosecution if they discuss voluntary assisted dying via telehealth.

    Successive Commonwealth attorneys-general have failed to address the conflict between federal and state laws, despite persistent calls from state attorneys-general for necessary clarity.

    This eventually led to voluntary assistant dying doctor Nicholas Carr calling on the Federal Court of Australia to resolve this conflict. Carr sought a declaration to exclude voluntary assisted dying from the definition of suicide under the Criminal Code.

    In November, the court declared voluntary assisted dying was considered suicide for the purpose of the Criminal Code. This meant doctors across Australia were prohibited from using telehealth services for voluntary assisted dying consultations.

    Last week, independent federal MP Kate Chaney introduced a private members bill to create an exemption for voluntary assisted dying by excluding it as suicide for the purpose of the Criminal Code. Here’s why it’s needed.

    Not all patients can physically see a doctor

    Defining voluntary assisted dying as suicide in the Criminal Code disproportionately impacts people living in regional and remote areas. People in the country rely on the use of “carriage services”, such as phone and video consultations, to avoid travelling long distances to consult their doctor.

    Other people with terminal illnesses, whether in regional or urban areas, may be suffering intolerably and unable to physically attend appointments with doctors.

    The prohibition against telehealth goes against the principles of voluntary assisted dying, which are to minimise suffering, maximise quality of life and promote autonomy.

    Old hands hold young hands
    Some people aren’t able to attend doctors’ appointments in person.
    Jeffrey M Levine/Shutterstock

    Doctors don’t want to be involved in ‘suicide’

    Equating voluntary assisted dying with suicide has a direct impact on doctors, who fear criminal prosecution due to the prohibition against using telehealth.

    Some doctors may decide not to help patients who choose voluntary assisted dying, leaving patients in a state of limbo.

    The number of doctors actively participating in voluntary assisted dying is already low. The majority of doctors are located in metropolitan areas or major regional centres, leaving some locations with very few doctors participating in voluntary assisted dying.

    It misclassifies deaths

    In state law, people dying under voluntary assisted dying have the cause of their death registered as “the disease, illness or medical condition that was the grounds for a person to access voluntary assisted dying”, while the manner of dying is recorded as voluntary assisted dying.

    In contrast, only coroners in each state and territory can make a finding of suicide as a cause of death.

    In 2017, voluntary assisted dying was defined in the Coroners Act 2008 (Vic) as not a reportable death, and thus not suicide.

    The language of suicide is inappropriate for explaining how people make a decision to die with dignity under the lawful practice of voluntary assisted dying.

    There is ongoing taboo and stigma attached to suicide. People who opt for and are lawfully eligible to access voluntary assisted dying should not be tainted with the taboo that currently surrounds suicide.

    So what is the solution?

    The only way to remedy this problem is for the federal government to create an exemption in the Criminal Code to allow telehealth appointments to discuss voluntary assisted dying.

    Chaney’s private member’s bill is yet to be debated in federal parliament.

    If it’s unsuccessful, the Commonwealth attorney-general should pass regulations to exempt voluntary assisted dying as suicide.

    A cooperative approach to resolve this conflict of laws is necessary to ensure doctors don’t risk prosecution for assisting eligible people to access voluntary assisted dying, regional and remote patients have access to voluntary assisted dying, families don’t suffer consequences for the erroneous classification of voluntary assisted dying as suicide, and people accessing voluntary assisted dying are not shrouded with the taboo of suicide when accessing a lawful practice to die with dignity.

    Failure to change this will cause unnecessary suffering for patients and doctors alike.The Conversation

    Michaela Estelle Okninski, Lecturer of Law, University of Adelaide; Marc Trabsky, Associate professor, La Trobe University, and Neera Bhatia, Associate Professor in Law, Deakin University

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

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  • The Worst Cookware Lurking In Your Kitchen (Toxicologist Explains)

    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. Yvonne Burkart gives us a rundown of the worst offenders, and what to use instead:

    Hot mess

    The very worst offender is non-stick cookware, the kind with materials such as Teflon. These are the most toxic, due to PFAS chemicals.

    Non-stick pans release toxic gases, leach chemicals into food, and release microplastic particles, which can accumulate in the body.

    One that a lot of people don’t think about, in that category, is the humble air-fryer, which often as not has a non-stick cooking “basket”. These she describes as highly toxic, as they combine plastic, non-stick coatings, and high heat, which can release fumes and other potentially dangerous chemicals into the air and food.

    You may be wondering: how bad is it? And the answer is, quite bad. PFAS chemicals are linked to infertility, hypertension in pregnancy, developmental issues in children, cancer, weakened immune systems, hormonal disruption, obesity, and intestinal inflammation.

    Dr. Burkart’s top picks for doing better:

    1. Pure ceramic cookware: top choice for safety, particularly brands like Xtrema, which are tested for heavy metal leaching.
    2. Carbon steel & cast iron: durable and safe; can leach iron in acidic foods (for most people, this is a plus, but some may need to be aware of it)
    3. Stainless steel: lightweight and affordable but can leach nickel and chromium in acidic foods at high temperatures. Use only if nothing better is available.

    And specifically as alternatives to air-fryers: glass convection ovens or stainless steel ovens are safer than conventional air fryers. The old “combination oven” can often be a good choice here.

    For more on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

    Don’t Forget…

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  • Healthy Hormones And How To Hack 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.

    Healthy Hormones And How To Hack Them!

    Hormones are vital for far more than they tend to get credit for. Even the hormones that people think of first—testosterone and estrogen—do a lot more than just build/maintain sexual characteristics and sexual function. Without them, we’d lack energy, we’d be depressed, and we’d soon miss the general smooth-running of our bodies that we take for granted.

    And that’s without getting to the many less-talked-about hormones that play a secondary sexual role or are in the same general system…

    How are your prolactin levels, for example?

    Unless you’re ill, taking certain medications, recently gave birth, or picked a really interesting time to read this newsletter, they’re probably normal, by the way.

    But, prolactin can explain “la petite mort”, the downturn in energy and the somewhat depressed mood that many men experience after orgasm.

    Otherwise, if you have too much prolactin in general, you will be sleepy and depressed.

    Prolactin’s primary role? In women, it stimulates milk production when needed. In men, it plays a role in regulating mood and metabolism.

    Read: What Causes High Prolactin Levels in Men?

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  • Low-Dose Aspirin & Anemia

    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 recently wrote about…

    How To Survive A Heart Attack When You’re Alone

    …and one of the items was “if you have aspirin readily available, then after calling an ambulance is the time to take it—but don’t exert yourself trying to find some”.

    But what of aspirin as a preventative?

    Many people take low-dose aspirin daily as a way to reduce the risk of atherothrombosis specifically (and thus, indirectly, they hope to reduce the risk of heart attacks).

    The science of how helpful this is both clear and complicated—that is to say, the stats are not ambiguous*, but there are complicating factors of which many people are unaware.

    *it will reduce the overall risk of cardiovascular events, but will not affect CVD mortality; in other words, it may improve your recovery from minor cardiac events, but is not likely to save you from major ones.

    And also, it has unwanted side effects that can constitute a more relevant threat for many people. We’ll share more on that at the end of today’s article, but first…

    A newly identified threat from daily aspirin use

    A large (n=313,508) study of older adults (median age 73) were sorted into those who used low-dose aspirin as a preventative, and those who did not.

    The primary outcome was incidence of anemia sufficient to require treatment, and the secondary outcome was major bleeding. And, at least 1 in 5 of those who experienced anemia also experienced bleeding.

    The bleeding issue was not “newly identified” and will not surprise many people; after all, the very reason that aspirin is taken as a CVD preventative is for its anti-clotting property of allowing blood to flow more freely.

    The anemia, however, has been getting increasing scientific scrutiny lately, after long going unnoticed in the wild. Given that anemia also gives the symptom “dizziness”, this is also a significant threat for increasing the incidence of falls in the older population, too, which can of course lead to serious complications and ultimately death.

    Here’s the paper itself:

    Low-Dose Aspirin and Risk of Anaemia in Older Adults: Insights from a Danish Register-based Cohort Study

    Want to know more?

    As promised, here’s what we wrote previously about some of aspirin’s other risks:

    Aspirin, CVD Risk, & Potential Counter-Risks

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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