How Useful Is Peppermint, Really?

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Peppermint For Digestion & Against Nausea

Peppermint is often enjoyed to aid digestion, and sometimes as a remedy for nausea, but what does the science say about these uses?

Peppermint and digestion

In short: it works! (but beware)

Most studies on peppermint and digestion, that have been conducted with humans, have been with regard to IBS, but its efficacy seems quite broad:

❝Peppermint oil is a natural product which affects physiology throughout the gastrointestinal tract, has been used successfully for several clinical disorders, and appears to have a good safety profile.❞

~ Dr. Chumpitazi et al.

Read more: The physiologic effects and safety of Peppermint Oil and its efficacy in irritable bowel syndrome and other functional disorders

However, and this is important: if your digestive problem is GERD, then you may want to skip it:

❝The univariate logistic regression analysis showed the following risk factors: eating 1–2 meals per day (OR = 3.50, 95% CI: 1.75–6.98), everyday consumption of peppermint tea (OR = 2.00, 95% CI: 1.14–3.50), and eating one, big meal in the evening instead of dinner and supper (OR = 1.80, 95% CI: 1.05–3.11).

The multivariate analysis confirmed that frequent peppermint tea consumption was a risk factor (OR = 2.00, 95% CI: 1.08–3.70).❞

~ Dr. Jarosz & Dr. Taraszewska

Source: Risk factors for gastroesophageal reflux disease: the role of diet

Peppermint and nausea

Peppermint is also sometimes recommended as a nausea remedy. Does it work?

The answer is: maybe

The thing with nausea is it is a symptom with a lot of possible causes, so effectiveness of remedies may vary. But for example:

Summary

Peppermint is useful against wide variety of gastrointestinal disorders, including IBS, but very definitely excluding GERD (in the case of GERD, it may make things worse)

Peppermint may help with nausea, depending on the cause.

Where can I get some?

Peppermint tea, and peppermint oil, you can probably find in your local supermarket (as well as fresh mint leaves, perhaps).

For the “heavy guns” that is peppermint essential oil, here’s an example product on Amazon for your convenience

Enjoy!

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  • Do Probiotics Work For Weight Loss?

    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

    ❝Can you talk about using probiotics for weight loss? Thanks❞

    Great question! First, a quick catch-up:

    How Much Difference Do Probiotic Supplements Make, Really?

    Our above-linked article covers a number of important benefits of probiotic supplements, but we didn’t talk about weight loss at all. So let’s examine whether probiotics are useful for weight loss.

    Up-front summary: the science is unclear

    This 2021 systematic review found that they are indeed very effective:

    ❝The intake of probiotics or synbiotics could lead to significant weight reductions, either maintaining habitual lifestyle habits or in combination with energy restriction and/or increased physical activity for an average of 12 weeks.

    Specific strains belonging to the genus Lactobacillus and Bifidobacterium were the most used and those that showed the best results in reducing body weight.

    Both probiotics and synbiotics have the potential to help in weight loss in overweight and obese populations.❞

    Source: Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review

    This slightly older (2015) systematic review and meta-analysis found the opposite:

    ❝Collectively, the RCTs examined in this meta-analysis indicated that probiotics have limited efficacy in terms of decreasing body weight and BMI and were not effective for weight loss.❞

    Source: Probiotics for weight loss: a systematic review and meta-analysis

    And in case that’s not balanced enough, this 2020 randomized controlled trial got mixed results:

    ❝Regression analysis performed to correlate abundance of species following supplementation with body composition parameters and biomarkers of obesity found an association between a decrease over time in blood glucose and an increase in Lactobacillus abundance, particularly in the synbiotic group.

    However, the decrease over time in body mass, BMI, waist circumstance, and body fat mass was associated with a decrease in Bifidobacterium abundance.❞

    Source: Effects of Synbiotic Supplement on Human Gut Microbiota, Body Composition and Weight Loss in Obesity

    Summary

    Probiotics may or may not work for weight loss.

    In all likelihood, it depends on the blend of cultures contained in the supplement. It’s possible that Lactobacillus is more beneficial for weight loss than Bifidobacterium, which latter may actually reduce weight loss.

    Or it might not, because that was just one study and correlation ≠ causation!

    We’d love to give you a hard-and-fast answer, but if the data doesn’t support a hard-and-fast answer, we’re not going to lie to you.

    What we can say for sure though is that probiotics come with very many health benefits, so whether or not weight loss is one of them, they’re a good thing to have for most people.

    Some further articles that may interest you:

    Take care!

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  • What You Should Have Been Told About The Menopause Beforehand

    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.

    What You Should Have Been Told About Menopause Beforehand

    Dr. Jen Gunter provides important information on menopause.

    This is Dr. Jen Gunter. She’s a gynecologist, specializing in chronic pain and vulvovaginal disorders. She’s also a woman on a mission to demystify things that popular culture, especially in the US, would rather not talk about.

    When was the last time you remember the menopause being referenced in a movie or TV show? If you can think of one at all, was it just played for laughs?

    And of course, the human body can be funny, so that’s not necessarily the problem, but it sure would be nice if that weren’t all that there is!

    So, what does Dr. Gunter want us to know?

    It’s a time of changes, not an end

    The name “menopause” is misleading. It’s not a “pause”, and those menses aren’t coming back.

    And yet, to call it a “menostop” would be differently misleading, because there’s a lot more going on than a simple cessation of menstruation.

    Estrogen levels will drop a lot, testosterone levels may rise slightly, mood and sleep and appetite and sex drive will probably be affected (progesterone can improve all these things!) and not to mention but we’re going to mention: vaginal atrophy, which is very normal and very treatable with a topical estrogen cream. Untreated menopause can also bring a whole lot of increased health risks (for example, heart disease, osteoporosis, and, counterintuitively given the lower estrogen levels, breast cancer).

    However, with a little awareness and appropriate management, all these things can usually be navigated with minimal adverse health outcomes.

    Dr Gunter, for this reason, refers to it interchangeably as “the menopausal transition”. She describes it as being less like a cliff edge we fall off, and more like a bridge we cross.

    Bridges can be dangerous to cross! But they can also get us safely where we’re going.

    Ok, so how do we manage those things?

    Dr. Gunter is a big fan of evidence-based medicine, so we’ll not be seeing any yonic crystals or jade eggs. Or “goop”.

    See also: Meet Goop’s Number One Enemy

    For most people, she recommends Menopausal Hormone Therapy (MHT), which falls under the more general category of Hormone Replacement Therapy (HRT).

    This is the most well-evidenced, science-based way to avoid most of the risks associated with menopause.

    Nevertheless, there are scare-stories out there, ranging from painful recommencement of bleeding, to (once again) increased risk of breast cancer. However, most of these are either misunderstandings, or unrelated to menopause and MHT, and are rather signs of other problems that should not be ignored.

    To get a good grounding in this, you might want to read her Hormone Therapy Guide, freely available as a standalone section on her website. This series of posts is dedicated to hormone therapy. It starts with some basics and builds on that knowledge with each post:

    Dr. Gunter’s Guide To The Hormone Menoverse

    What about natural therapies?

    There are some non-hormonal things that work, but these are mostly things that:

    • give a statistically significant reduction in symptoms
    • give the same statistically significant reduction in symptoms as placebo

    As Dr. Gunter puts it:

    ❝While most of the studies of prescription medications for hot flashes have an appropriate placebo arm, this is rarely the case with so-called alternative therapies.

    In fact, the studies here are almost always low quality, so it’s often not possible to conclude much.

    Many reviews that look at these studies often end with a line that goes something like, “Randomized trials with a placebo arm, a low risk of bias, and adequate sample sizes are urgently needed.”

    You should interpret this kind of conclusion as the polite way of saying, “We need studies that aren’t BS to say something constructive.”❞

    ~ Gunter, 2023

    However, if it works, it works, whatever its mechanism. It’s just good, when making medical decisions, to do so with the full facts!

    For that matter, even Dr. Gunter acknowledges that while MHT can be lifechanging (in a positive way) for many, it’s not for everyone:

    Informed Decisions: When Menopause Hormone Therapy Isn’t Recommended

    Want to know more?

    Dr. Gunter also has an assortment of books available, including The Menopause Manifesto (which we’ve reviewed previously), and some others that we haven’t, such as “Blood” and “The Vagina Bible”.

    Enjoy!

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  • Bright Line Eating – by Dr. Susan Peirce Thompson

    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.

    This is a great title! It’s a great book too, but let’s talk about the title for a moment:

    The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.

    And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.

    To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.

    This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.

    Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.

    Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.

    Click here to check out Bright Line Eating, and enjoy life, healthily!

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  • How light can shift your mood and mental 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.

    This is the next article in our ‘Light and health’ series, where we look at how light affects our physical and mental health in sometimes surprising ways. Read other articles in the series.

    It’s spring and you’ve probably noticed a change in when the Sun rises and sets. But have you also noticed a change in your mood?

    We’ve known for a while that light plays a role in our wellbeing. Many of us tend to feel more positive when spring returns.

    But for others, big changes in light, such as at the start of spring, can be tough. And for many, bright light at night can be a problem. Here’s what’s going on.

    llaszlo/Shutterstock

    An ancient rhythm of light and mood

    In an earlier article in our series, we learned that light shining on the back of the eye sends “timing signals” to the brain and the master clock of the circadian system. This clock coordinates our daily (circadian) rhythms.

    “Clock genes” also regulate circadian rhythms. These genes control the timing of when many other genes turn on and off during the 24-hour, light-dark cycle.

    But how is this all linked with our mood and mental health?

    Circadian rhythms can be disrupted. This can happen if there are problems with how the body clock develops or functions, or if someone is routinely exposed to bright light at night.

    When circadian disruption happens, it increases the risk of certain mental disorders. These include bipolar disorder and atypical depression (a type of depression when someone is extra sleepy and has problems with their energy and metabolism).

    Light on the brain

    Light may also affect circuits in the brain that control mood, as animal studies show.

    There’s evidence this happens in humans. A brain-imaging study showed exposure to bright light in the daytime while inside the scanner changed the activity of a brain region involved in mood and alertness.

    Another brain-imaging study found a link between daily exposure to sunlight and how the neurotransmitter (or chemical messenger) serotonin binds to receptors in the brain. We see alterations in serotonin binding in several mental disorders, including depression.

    Man in hammock, strung between two trees, arms outstretched
    Our mood can lift in sunlight for a number of reasons, related to our genes, brain and hormones. New Africa/Shutterstock

    What happens when the seasons change?

    Light can also affect mood and mental health as the seasons change. During autumn and winter, symptoms such as low mood and fatigue can develop. But often, once spring and summer come round, these symptoms go away. This is called “seasonality” or, when severe, “seasonal affective disorder”.

    What is less well known is that for other people, the change to spring and summer (when there is more light) can also come with a change in mood and mental health. Some people experience increases in energy and the drive to be active. This is positive for some but can be seriously destabilising for others. This too is an example of seasonality.

    Most people aren’t very seasonal. But for those who are, seasonality has a genetic component. Relatives of people with seasonal affective disorder are more likely to also experience seasonality.

    Seasonality is also more common in conditions such as bipolar disorder. For many people with such conditions, the shift into shorter day-lengths during winter can trigger a depressive episode.

    Counterintuitively, the longer day-lengths in spring and summer can also destabilise people with bipolar disorder into an “activated” state where energy and activity are in overdrive, and symptoms are harder to manage. So, seasonality can be serious.

    Alexis Hutcheon, who experiences seasonality and helped write this article, told us:

    […] the season change is like preparing for battle – I never know what’s coming, and I rarely come out unscathed. I’ve experienced both hypomanic and depressive episodes triggered by the season change, but regardless of whether I’m on the ‘up’ or the ‘down’, the one constant is that I can’t sleep. To manage, I try to stick to a strict routine, tweak medication, maximise my exposure to light, and always stay tuned in to those subtle shifts in mood. It’s a time of heightened awareness and trying to stay one step ahead.

    So what’s going on in the brain?

    One explanation for what’s going on in the brain when mental health fluctuates with the change in seasons relates to the neurotransmitters serotonin and dopamine.

    Serotonin helps regulate mood and is the target of many antidepressants. There is some evidence of seasonal changes in serotonin levels, potentially being lower in winter.

    Dopamine is a neurotransmitter involved in reward, motivation and movement, and is also a target of some antidepressants. Levels of dopamine may also change with the seasons.

    But the neuroscience of seasonality is a developing area and more research is needed to know what’s going on in the brain.

    How about bright light at night?

    We know exposure to bright light at night (for instance, if someone is up all night) can disturb someone’s circadian rhythms.

    This type of circadian rhythm disturbance is associated with higher rates of symptoms including self-harm, depressive and anxiety symptoms, and lower wellbeing. It is also associated with higher rates of mental disorders, such as major depression, bipolar disorder, psychotic disorders and post-traumatic stress disorder (or PTSD).

    Why is this? Bright light at night confuses and destabilises the body clock. It disrupts the rhythmic regulation of mood, cognition, appetite, metabolism and many other mental processes.

    But people differ hugely in their sensitivity to light. While still a hypothesis, people who are most sensitive to light may be the most vulnerable to body clock disturbances caused by bright light at night, which then leads to a higher risk of mental health problems.

    Man studying at computer late at night
    Bright light at night disrupts your body clock, putting you at greater risk of mental health issues. Ollyy/Shutterstock

    Where to from here?

    Learning about light will help people better manage their mental health conditions.

    By encouraging people to better align their lives to the light-dark cycle (to stabilise their body clock) we may also help prevent conditions such as depression and bipolar disorder emerging in the first place.

    Healthy light behaviours – avoiding light at night and seeking light during the day – are good for everyone. But they might be especially helpful for people at risk of mental health problems. These include people with a family history of mental health problems or people who are night owls (late sleepers and late risers), who are more at risk of body clock disturbances.

    Alexis Hutcheon has lived experience of a mental health condition and helped write this article.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Jacob Crouse, Research Fellow in Youth Mental Health, Brain and Mind Centre, University of Sydney; Emiliana Tonini, Postdoctoral Research Fellow, Brain and Mind Centre, University of Sydney, and Ian Hickie, Co-Director, Health and Policy, Brain and Mind Centre, University of Sydney

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

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  • Skincare – by Caroline Hirons

    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 skin is our largest organ, and it affects (and is affected by) most of what it contains. In other words, us.

    So how do we look after this organ? Caroline Hirons lays it bare for us, in this very clear (and well-illustrated with many photos) book that gives a ground-upwards explanation of:

    • Our skin’s layers and features and what they do
    • The many ways our skin can be different from others
    • What lifestyle factors to worry about (or not)
    • What exactly the many kinds of skincare products do
    • How to understand which ones are actually for our skin
    • How to craft the ideal skincare routine for any individual
    • What should go into a personalized skincare kit

    Because, as it turns out, shockingly we can’t trust advertising. Not only is it advertising, but also, they don’t know us. What will be perfect for one person’s skin may ruin another’s, and labels can be very misleading.

    A strength of this book is how Hirons demystifies all that, so we can ignore the claims and just know what a product will actually do, from its ingredients.

    She also covers the changes that occur in various life processes, including puberty, pregnancy, menopause, and just plain aging. In other words, what to do when what’s been working suddenly doesn’t anymore.

    Bottom line: this is a great book for anyone (though: especially those of us with female hormones) who wants to understand the skin you’re in and how to keep it well-nourished and glowingly healthy.

    Click here to check out “Skincare” and take good care of yourself!

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  • Cross That Bridge – by Samuel J. Lucas

    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.

    Books of this genre usually have several chapters of fluff before getting to the point. You know the sort:

    1. Let me tell you about some cherry-picked celebrity stories that overlook survivorship bias
    2. Let me tell you my life story, the bad parts
    3. My life story continued, the good parts now
    4. What this book can do for you, an imaginative pep talk that keeps circling back to me

    …then there will be two or three chapters of the actual advertised content, and then a closing chapter that’s another pep talk.

    This book, in contrast, throws that out of the window. Instead, Lucas provides a ground-up structure… within which, he makes a point of giving value in each section:

    • exercises
    • summaries
    • actionable advice

    For those who like outlines, lists, and overviews (as we do!), this is perfect. There are also plenty of exercises to do, so for those who like exercises, this book will be great too!

    Caveat: occasionally, the book’s actionable advices are direct but unclear, for example:

    • Use the potential and power of tea, to solve problems

    Context: there was no context. This was a bullet-pointed item, with no explanation. It was not a callback to anything earlier; this is the first (and only) reference to tea.

    However! The book as a whole is a treasure trove of genuine tips, tools, and voice-of-experience wisdom. Occasional comments may leave you scratching your head, but if you take value from the rest, then the book was already more than worth its while.

    Get Your Copy of Cross That Bridge on Amazon Today!

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