Nicotine Benefits (That We Don’t Recommend)!

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

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

❝Does nicotine have any benefits at all? I know it’s incredibly addictive but if you exclude the addiction, does it do anything?❞

Good news: yes, nicotine is a stimulant and can be considered a performance enhancer, for example:

❝Compared with the placebo group, the nicotine group exhibited enhanced motor reaction times, grooved pegboard test (GPT) results on cognitive function, and baseball-hitting performance, and small effect sizes were noted (d = 0.47, 0.46 and 0.41, respectively).❞

~ Chi-Cheng Lu et al.

Read in full: Acute Effects of Nicotine on Physiological Responses and Sport Performance in Healthy Baseball Players

However, another study found that its use as a cognitive enhancer was only of benefit when there was already a cognitive impairment:

❝Studies of the effects of nicotinic systems and/or nicotinic receptor stimulation in pathological disease states such as Alzheimer’s disease, Parkinson’s disease, attention deficit/hyperactivity disorder and schizophrenia show the potential for therapeutic utility of nicotinic drugs.

In contrast to studies in pathological states, studies of nicotine in normal-non-smokers tend to show deleterious effects.

This contradiction can be resolved by consideration of cognitive and biological baseline dependency differences between study populations in terms of the relationship of optimal cognitive performance to nicotinic receptor activity.

Although normal individuals are unlikely to show cognitive benefits after nicotinic stimulation except under extreme task conditions, individuals with a variety of disease states can benefit from nicotinic drugs❞

~ Dr. Alexandra Potter et al.

Read in full: Effects of nicotinic stimulation on cognitive performance

Bad news: its addictive qualities wipe out those benefits due to tolerance and thus normalization in short order. So you may get those benefits briefly, but then you’re addicted and also lose the benefits, as well as also ruining your health—making it a lose/lose/lose situation quite quickly.

See also: A sensitization-homeostasis model of nicotine craving, withdrawal, and tolerance: integrating the clinical and basic science literature

As an aside, while nicotine is poisonous per se, in the quantities taken by most users, the nicotine itself is not usually what kills. It’s mostly the other stuff that comes with it (smoking is by far and away the worst of all; vaping is relatively less bad, but that’s not a strong statement in this case) that causes problems.

See also: Vaping: A Lot Of Hot Air?

However, this is still not an argument for, say, getting nicotine gum and thinking “no harmful effects” because then you’ll be get a brief performance boost yes before it runs out and being addicted to it and now being in a position whereby if you stop, your performance will be lower than before you started (since you now got used to it, and it became your new normal), before eventually recovering:

The effects of nicotine withdrawal on exercise-related physical ability and sports performance in nicotine addicts: a systematic review and meta-analysis

In summary

We recommend against using nicotine in the first place, and for those who are addicted, we recommend quitting immediately if not contraindicated (check with your doctor if unsure; there are some situations where it is inadvisable to take away something your body is dependent on, until you correct some other thing first).

For more on quitting in general, see:

Addiction Myths That Are Hard To Quit

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Falling: Is It Due To Age Or Health Issues?
  • How Emotions Are Made – by Dr. Lisa Feldman Barrett
    Uncover the truth about emotions: they’re not innate, but constructed by the brain. Learn how to rewire and manage them effectively.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Bare-Bones Truth About Osteoporosis

    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.

    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    The Bare-bones Truth About Osteoporosis

    In yesterday’s issue of 10almonds, we asked you “at what age do you think it’s important to start worrying about osteoporosis?”, and here’s the spread of answers you gave us:

    At first glance it may seem shocking that a majority of respondents to a poll in a health-focused newsletter think it’ll never be an issue worth worrying about, but in fact this is partly a statistical quirk, because the vote of the strongest “early prevention” crowd was divided between “as a child” and “as a young adult”.

    This poll also gave you the option to add a comment with your vote. Many subscribers chose to do so, explaining your choices… But, interestingly, not one single person who voted for “never” had any additional thoughts to add.

    We loved reading your replies, by the way, and wish we had room to include them here, because they were very interesting and thought-provoking.

    Let’s get to the myths and facts:

    Top myth: “you will never need to worry about it; drink a glass of milk and you’ll be fine!”

    The body is constantly repairing itself. Its ability to do that declines with age. Until about 35 on average, we can replace bone mineral as quickly as it is lost. After that, we lose it by up to 1% per year, and that rate climbs after 50, and climbs even more steeply for those who go through (untreated) menopause.

    Losing 1% per year might not seem like a lot, but if you want to live to 100, there are some unfortunate implications!

    About that menopause, by the way… Because declining estrogen levels late in life contribute significantly to osteoporosis, hormone replacement therapy (HRT) may be of value to many for the sake of bone health, never mind the more obvious and commonly-sought benefits.

    Learn more: Management of osteoporosis in postmenopausal women: the 2021 position statement of The North American Menopause Society

    On the topic of that glass of milk…

    • Milk is a great source of calcium, which is useless to the body if you don’t also have good levels of vitamin D and magnesium.
    • People’s vitamin D levels tend to directly correlate to the level of sun where they live, if supplementation isn’t undertaken.
    • Plant-based milks are usually fortified with vitamin D (and calcium), by the way.
    • Most people are deficient in magnesium, because green leafy things don’t form as big a part of most people’s diets as they should.

    See also: An update on magnesium and bone health

    Next most common myth: “bone health is all about calcium”

    We spoke a little above about the importance of vitamin D and magnesium for being able to properly use that. But potassium is also critical:

    Read more: The effects of potassium on bone health

    While we’re on the topic…

    People think of collagen as being for skin health. And it is important for that, but collagen’s benefits (and the negative effects of its absence) go much deeper, to include bone health. We’ve written about this before, so rather than take more space today, we’ll just drop the link:

    We Are Such Stuff As Fish Are Made Of

    Want to really maximize your bone health?

    You might want to check out this well-sourced LiveStrong article:

    Bone Health: Best and Worst Foods

    (Teaser: leafy greens are in 2nd place, topped by sardines at #1—where do you think milk ranks?)

    Share This Post

  • Dangers Of Root Canals And Crowns, &  What To Do Instead

    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. Michelle Jorgensen, a dentist, tells us that it’s a lot rarer than people think to actually need a crown or a root canal; there are ways of avoiding such:

    The tooth, the whole tooth, and nothing but the tooth?

    First, some of the problems with the treatments that are most popular, especially in the US:

    Problems with root canals:

    • Involves cleaning and filling the tooth’s main canal but leaves microtubules that can harbor dead tissue and attract bacteria.
    • This can lead to infections, often undetected for a long time due to the nerve removal, potentially harming overall health and weakening the tooth.
    • Root canals often result in brittle teeth that can break, necessitating crowns.

    And then…

    Problems with crowns:

    • A crown requires significant removal of tooth structure (up to 1.5 mm of enamel), making the tooth more vulnerable and sensitive.
    • Crowns can also lead to new cavities underneath due to weak bonding to dentin.
    • The cycle often leads from a healthy tooth to fillings, crowns, root canals, and eventual extraction (and then, perhaps, an implant in its place). That’s great for the dentist, but not so great for you.

    Biomimetic dentistry the exciting name currently being used for what has been more prosaically called “conservative restorative dentistry”, which in turn has also been known by other names in recent decades, and its goal is to strengthen and preserve natural teeth as much as possible.

    Methods it uses:

    • Treats affected but still living teeth with non-invasive procedures.
    • Uses ozone treatment to kill bacteria in deep cavities, avoiding direct nerve exposure.
    • Applies conservative partial restorations like onlays instead of full crowns.

    Benefits of this approach:

    • Preserves enamel, minimizes trauma, and reduces the risk of tooth death.
    • Maintains long-term tooth structure and health.
    • 95% success rate in saving affected teeth without resorting to root canals.

    In short, Dr. Jorgensen says that 60–80% of traditional crowns and root canals can be avoided. Which is surely a good thing.

    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:

    Tooth Remineralization: How To Heal Your Teeth Naturally

    Take care!

    Share This Post

  • Mental Health Courts Can Struggle to Fulfill Decades-Old Promise

    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.

    GAINESVILLE, Ga. — In early December, Donald Brown stood nervously in the Hall County Courthouse, concerned he’d be sent back to jail.

    The 55-year-old struggles with depression, addiction, and suicidal thoughts. He worried a judge would terminate him from a special diversion program meant to keep people with mental illness from being incarcerated. He was failing to keep up with the program’s onerous work and community service requirements.

    “I’m kind of scared. I feel kind of defeated,” Brown said.

    Last year, Brown threatened to take his life with a gun and his family called 911 seeking help, he said. The police arrived, and Brown was arrested and charged with a felony of firearm possession.

    After months in jail, Brown was offered access to the Health Empowerment Linkage and Possibilities, or HELP, Court. If he pleaded guilty, he’d be connected to services and avoid prison time. But if he didn’t complete the program, he’d possibly face incarceration.

    “It’s almost like coercion,” Brown said. “‘Here, sign these papers and get out of jail.’ I feel like I could have been dealt with a lot better.”

    Advocates, attorneys, clinicians, and researchers said courts such as the one Brown is navigating can struggle to live up to their promise. The diversion programs, they said, are often expensive and resource-intensive, and serve fewer than 1% of the more than 2 million people who have a serious mental illness and are booked into U.S. jails each year.

    People can feel pressured to take plea deals and enter the courts, seeing the programs as the only route to get care or avoid prison time. The courts are selective, due in part to political pressures on elected judges and prosecutors. Participants must often meet strict requirements that critics say aren’t treatment-focused, such as regular hearings and drug screenings.

    And there is a lack of conclusive evidence on whether the courts help participants long-term. Some legal experts, like Lea Johnston, a professor of law at the University of Florida, worry the programs distract from more meaningful investments in mental health resources.

    Jails and prisons are not the place for individuals with mental disorders, she said. “But I’m also not sure that mental health court is the solution.”

    The country’s first mental health court was established in Broward County, Florida, in 1997, “as a way to promote recovery and mental health wellness and avoid criminalizing mental health problems.” The model was replicated with millions in funding from such federal agencies as the Substance Abuse and Mental Health Services Administration and the Department of Justice.

    More than 650 adult and juvenile mental health courts were operational as of 2022, according to the National Treatment Court Resource Center. There’s no set way to run them. Generally, participants receive treatment plans and get linked to services. Judges and mental health clinicians oversee their progress.

    Researchers from the center found little evidence that the courts improve participants’ mental health or keep them out of the criminal justice system. “Few studies … assess longer-term impacts” of the programs “beyond one year after program exit,” said a 2022 policy brief on mental health courts.

    The courts work best when paired with investments in services such as clinical treatment, recovery programs, and housing and employment opportunities, said Kristen DeVall, the center’s co-director.

    “If all of these other supports aren’t invested in, then it’s kind of a wash,” she said.

    The courts should be seen as “one intervention in that larger system,” DeVall said, not “the only resource to serve folks with mental health needs” who get caught up in the criminal justice system.

    Resource limitations can also increase the pressures to apply for mental health court programs, said Lisa M. Wayne, executive director of the National Association of Criminal Defense Lawyers. People seeking help might not feel they have alternatives.

    “It’s not going to be people who can afford mental health intervention. It’s poor people, marginalized folks,” she said.

    Other court skeptics wonder about the larger costs of the programs.

    In a study of a mental health court in Pennsylvania, Johnston and a University of Florida colleague found participants were sentenced to longer time under government supervision than if they’d gone through the regular criminal justice system.

    “The bigger problem is they’re taking attention away from more important solutions that we should be investing in, like community mental health care,” Johnston said.

    When Melissa Vergara’s oldest son, Mychael Difrancisco, was arrested on felony gun charges in Queens in May 2021, she thought he would be an ideal candidate for the New York City borough’s mental health court because of his diagnosis of autism spectrum disorder and other behavioral health conditions.

    She estimated she spent tens of thousands of dollars to prepare Difrancisco’s case for consideration. Meanwhile, her son sat in jail on Rikers Island, where she said he was assaulted multiple times and had to get half a finger amputated after it was caught in a cell door.

    In the end, his case was denied diversion into mental health court. Difrancisco, 22, is serving a prison sentence that could be as long as four years and six months.

    “There’s no real urgency to help people with mental health struggles,” Vergara said.

    Critics worry such high bars to entry can lead the programs to exclude people who could benefit the most. Some courts don’t allow those accused of violent or sexual crimes to participate. Prosecutors and judges can face pressure from constituents that may lead them to block individuals accused of high-profile offenses.

    And judges often aren’t trained to make decisions about participants’ care, said Raji Edayathumangalam, senior policy social worker with New York County Defender Services.

    “It’s inappropriate,” she said. “We’re all licensed to practice in our different professions for a reason. I can’t show up to do a hernia operation just because I read about it or sat next to a hernia surgeon.”

    Mental health courts can be overly focused on requirements such as drug testing, medication compliance, and completing workbook assignments, rather than progress toward recovery and clinical improvement, Edayathumangalam said.

    Completing the programs can leave some participants with clean criminal records. But failing to meet a program’s requirements can trigger penalties — including incarceration.

    During a recent hearing in the Clayton County Behavioral Health Accountability Court in suburban Atlanta, one woman left the courtroom in tears when Judge Shana Rooks Malone ordered her to report to jail for a seven-day stay for “being dishonest” about whether she was taking court-required medication.

    It was her sixth infraction in the program — previous consequences included written assignments and “bench duty,” in which participants must sit and think about their participation in the program.

    “I don’t like to incarcerate,” Malone said. “That particular participant has had some challenges. I’m rooting for her. But all the smaller penalties haven’t worked.”

    Still, other participants praised Malone and her program. And, in general, some say such diversion programs provide a much-needed lifeline.

    Michael Hobby, 32, of Gainesville was addicted to heroin and fentanyl when he was arrested for drug possession in August 2021. After entry into the HELP Court program, he got sober, started taking medication for anxiety and depression, and built a stable life.

    “I didn’t know where to reach out for help,” he said. “I got put in handcuffs, and it saved my life.”

    Even as Donald Brown awaited his fate, he said he had started taking medication to manage his depression and has stayed sober because of HELP Court.

    “I’ve learned a new way of life. Instead of getting high, I’m learning to feel things now,” he said.

    Brown avoided jail that early December day. A hearing to decide his fate could happen in the next few weeks. But even if he’s allowed to remain in the program, Brown said, he’s worried it’s only a matter of time before he falls out of compliance.

    “To try to improve myself and get locked up for it is just a kick in the gut,” he said. “I tried really hard.”

    KFF Health News senior correspondent Fred Clasen-Kelly contributed to this report.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    USE OUR CONTENT

    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    Share This Post

Related Posts

  • Falling: Is It Due To Age Or Health Issues?
  • 11 Minutes to Pain-Free Hips – by Melinda Wright

    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.

    If hips don’t lie, what are yours saying to you? If what they’re saying to you sounds like a cry for help sometimes, this is the book to get you onto a better track.

    The hip is the largest joint in your body, and it bears a lot of weight. So it’s little wonder if sometimes they’d like a word with the boss. The question is: what will you do about it? Melinda Wright has suggestions to keep your hips—and you—happy.

    She spends the first couple of chapters introducing key concepts, and some anatomy and physiology that’ll be good to know.

    Then we’re into resistance stretching, basic hip exercises, all the way through to more advanced stuff. There are very clear photos for each. One thing that stands out about this book is each exercise is not just explained simply and clearly, but also offers “easing oneself in” exercises. After all, we’re not all at the same starting point.

    The book finishes off with some more holistic advice about chronic pain management, based on her personal experience with scoliosis, and some dietary tips to reduce joint pain and inflammation too.

    All in all, a very helpful book!

    Pick up 11 “Minutes to Pain-Free Hips” at Amazon today!

    ^You will also see options for pain-free back, and pain-free neck, by the same author

    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:

  • Is TikTok right? Can adding a teaspoon of cinnamon to your coffee help you burn fat?

    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.

    Cinnamon has been long used around the world in both sweet and savoury dishes and drinks.

    But a new TikTok trend claims adding a teaspoon of cinnamon to your daily coffee (and some cocoa to make it more palatable) for one week can help you burn fat. Is there any truth to this?

    Evannovostro/Shutterstock

    Not all cinnamon is the same

    There are two types of cinnamon, both of which come from grinding the bark of the cinnamomum tree and may include several naturally occurring active ingredients.

    Cassia cinnamon is the most common type available in grocery stores. It has a bitter taste and contains higher levels of one of the active ingredient cinnamaldehyde, a compound that gives cinnamon its flavour and odour. About 95% of cassia cinnamon is cinnamaldehyde.

    The other is Ceylon cinnamon, which tastes sweeter. It contains about 50-60% cinnamaldehyde.

    Does cinnamon burn fat? What does the research say?

    A review of 35 studies examined whether consuming cinnamon could affect waist circumference, which is linked to increased body fat levels. It found cinnamon doses below 1.5 grams per day (around half a teaspoon) decreased waist circumference by 1.68cm. However, consuming more than 1.5g/day did not have a significant effect.

    A meta-analysis of 21 clinical trials with 1,480 total participants found cinnamon also reduced body mass index (BMI) by 0.40kg/m² and body weight by 0.92kg. But it did not change the participants’ composition of fat or lean mass.

    Another umbrella review, which included all the meta-analyses, found a small effect of cinnamon on weight loss. Participants lost an average of 0.67kg and reduced their BMI by 0.45kg/m².

    Spoon of cinnamon
    The effect appears small. Radu Sebastian/Shutterstock

    So overall, the weight loss we see from these high-quality studies is very small, ranging anywhere from two to six months and mostly with no change in body composition.

    The studies included people with different diseases, and most were from the Middle East and/or the Indian subcontinent. So we can’t be certain we would see this effect in people with other health profiles and in other countries. They were also conducted over different lengths of time from two to six months.

    The supplements were different, depending on the study. Some had the active ingredient extracted from cinnamon, others used cinnamon powder. Doses varied from 0.36g to 10g per day.

    They also used the two different types of cinnamon – but none of the studies used cinnamon from the grocery store.

    How could cinnamon result in small amounts of weight loss?

    There are several possible mechanisms.

    It appears to allow blood glucose (sugar) to enter the body’s cells more quickly. This lowers blood glucose levels and can make insulin work more effectively.

    It also seems to improve the way we break down fat when we need it for energy.

    Finally, it may make us feel fuller for longer by slowing down how quickly the food is released from our stomach into the small intestine.

    What are the risks?

    Cinnamon is generally regarded as safe when used as a spice in cooking and food.

    However, in recent months the United States and Australia have issued health alerts about the level of lead and other heavy metals in some cinnamon preparations.

    Lead enters as a contaminant during growth (from the environment) and in harvesting. In some cases, it has been suggested there may have been intentional contamination.

    Some people can have side effects from cinnamon, including gastrointestinal pain and allergic reactions.

    One of the active ingredients, coumarin, can be toxic for some people’s livers. This has prompted the European Food Authority to set a limit of 0.1mg/kg of body weight.

    Cassia cinnamon contains up to 1% of coumarin, and the Ceylon variety contains much less, 0.004%. So for people weighing above 60kg, 2 teaspoons (6g) of cassia cinnamon would bring them over the safe limit.

    What about the coffee and cocoa?

    Many people may think coffee can also help us lose weight. However there isn’t good evidence to support this yet.

    An observational study found drinking one cup of regular coffee was linked to a reduction in weight that is gained over four years, but by a very small amount: an average of 0.12kg.

    Good-quality cocoa and dark chocolate have also been shown to reduce weight. But again, the weight loss was small (between 0.2 and 0.4kg) and only after consuming it for four to eight weeks.

    So what does this all mean?

    Using cinnamon may have a very small effect on weight, but it’s unlikely to deliver meaningful weight loss without other lifestyle adjustments.

    We also need to remember these trials used products that differ from the cinnamon we buy in the shops. How we store and how long we keep cinnamon might also impact or degrade the active ingredients.

    And consuming more isn’t going to provide additional benefit. In fact, it could increase your risk of side effects.

    So if you enjoy the taste of cinnamon in your coffee, continue to add it, but given its strong taste, you’re likely to only want to add a little.

    And no matter how much we’d like this to be true, we certainly won’t gain any fat-loss benefits by consuming cinnamon on doughnuts or in buns, due to their high kilojoule count.

    If you want to lose weight, there are evidence-backed approaches that won’t spoil your morning coffee.

    Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

    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:

  • Black Tea or Green Tea – 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 black tea to green tea, we picked the black tea.

    Why?

    It was close! Ultimately we picked the black tea as the “best all-rounder”.

    Both teas are great for the health, insofar as tea in general is a) a very good way to hydrate (better absorption than plain water) and b) an excellent source of beneficial phytochemicals—mostly antioxidants of various kinds, but there’s a lot in there.

    We did a run-down previously of the relative benefits of each of four kinds of tea (black, white, green, red):

    Which Tea Is Best, By Science?

    Which concluded in its final summary:

    Black, white, green, and red teas all have their benefits, and ultimately the best one for you will probably be the one you enjoy drinking, and thus drink more of.

    If trying to choose though, we offer the following summary:

    • Black tea: best for total beneficial phytochemicals
    • White tea:best for your oral health
    • Green tea: best for your brain
    • ❤️ Red tea: best if you want naturally caffeine-free

    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: