Rapamycin Can Slow Aging By 20% (But Watch Out)

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Rapamycin’s Pros & Cons

Rapamycin is generally heralded as a wonderdrug that (according to best evidence so far) can slow down aging, potentially adding decades to human lifespan—and yes, healthspan.

It comes from a kind of soil bacteria, which in turn comes from the island of Rapa Nui (a Chilean territory best known for its monumental moai statues), hence the name rapamycin.

Does it work?

Yes! Probably! With catches!

Like most drugs that are tested for longevity-inducing properties, research in humans is very slow. Of course for drugs in general, they must go through in vitro and in vivo animal testing first before they can progress to human randomized clinical trials, but for longevity-inducing drugs, it’s tricky to even test in humans, without waiting entire human lifetimes for the results.

Nevertheless, mouse studies are promising:

Rapamycin: An InhibiTOR of Aging Emerges From the Soil of Easter Island

(“Easter Island” is another name given to the island of Rapa Nui)

That’s not a keysmash in the middle there, it’s a reference to rapamycin’s inhibitory effect on the kinase mechanistic target of rapamycin, sometimes called the mammalian target of rapamycin, and either way generally abbreviated to “mTOR”—also known as “FK506-binding protein 12-rapamycin-associated protein 1” or “FRAP1“ to its friends, but we’re going to stick with “mTOR”.

What’s relevant about this is that mTOR regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription.

Don’t those words usually get associated with cancer?

They do indeed! Rapamycin and its analogs have well-demonstrated anti-cancer potential:

❝Rapamycin, the naturally occurring inhibitor of mTOR, along with a number of recently developed rapamycin analogs (rapalogs) consisting of synthetically derived compounds containing minor chemical modifications to the parent structure, inhibit the growth of cell lines derived from multiple tumor types in vitro, and tumor models in vivo.

Results from clinical trials indicate that the rapalogs may be useful for the treatment of subsets of certain types of cancer.❞

~ mTOR and cancer therapy

…and as such, gets used sometimes as an anticancer drug—especially against renal cancer. See also:

Research perspective: Cancer prevention with rapamycin

What’s the catch?

Aside from the fact that its longevity-inducing effects are not yet proven in humans, the mouse models find its longevity effects to be sex-specific, extending the life of male mice but not female ones:

Rapamycin‐mediated mouse lifespan extension: Late‐life dosage regimes with sex‐specific effects

One hypothesis about this is that it may have at least partially to do with rapamycin’s immunomodulatory effect, bearing in mind that estrogen is immune-enhancing and testosterone is immunosuppressant.

And rapamycin? That’s another catch: it is an immunosuppressant.

This goes in rapamycin’s favor for its use to avoiding rejection when it comes to some transplants (most notably including for kidneys), though the very same immunosuppressant effect is a reason it is contraindicated for certain other transplants (such as in liver or lung transplants), where it can lead to an unacceptable increase in risk of lymphoma and other malignancies:

Prescribing Information: Rapamune, Sirolimus Solution / Sirolimus Tablet

(Sirolimus is another name for rapamycin, and Rapamune is a brand name)

What does this mean for the future?

Researchers think that rapamycin may be able to extend human lifespan to a more comfortable 120–125 years, but acknowledge there’s quite a jump to get there from the current mouse studies, and given the current drawbacks of sex-specificity and immunosuppression:

Advances in anti-aging: Rapamycin shows potential to extend lifespan and improve health

Noteworthily, rapamycin has also shown promise in simultaneously staving off certain diseases associated most strongly with aging, including Alzheimer’s and cardiac disease—or even, starting earlier, to delay menopause, in turn kicking back everything else that has an uptick in risk peri- or post-menopause:

Effect of Rapamycin in Ovarian Aging (Rapamycin)

👆 an upcoming study whose results are thus not yet published, but this is to give an idea of where research is currently at. See also:

Pilot Study Evaluates Weekly Pill to Slow Ovarian Aging, Delay Menopause

Where can I try it?

Not from Amazon, that’s for sure!

It’s still tightly regulated, but you can speak with your physician, especially if you are at risk of cancer, especially if kidney cancer, about potentially being prescribed it as a preventative—they will be able to advise about safety and applicability in your personal case.

Alternatively, you can try getting your name on the list for upcoming studies, like the one above. ClinicalTrials.gov is a great place to watch out for those.

Meanwhile, take care!

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  • How To Keep On Keeping On?

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    How To Keep On Keeping On… Long Term!

    For many when it comes to health-related goals and practices, it’s easy to find ourselves in a bit of a motivational dip around this time of year. The enthusiasm of new year’s resolutions has been and gone, and there’s not yet much of a drive to “get a beach body” or “be summer-ready”.

    A word to the wise on those before moving on, though:

    • How to get a beach body: take your body to a beach. Voilà. Beach body.
      • Remember: the beach is there for your pleasure and entertainment, not the other way around!
    • How to be summer-ready: the real question is, will summer be ready for you?

    But what is this, demotivational rhetoric to discourage you from getting fit and healthy?

    Not at all, but rather, to be sure that you’re pursuing your own goals and not just what you feel might be expected of you.

    All that in mind, let’s get to the tips…

    Focus on adding health

    It can be tempting (and even, good) to cut down on unhealthy things. But when it comes to motivation, it’s harder to stay motivated for deprivation, than it is for some healthy addition to life.

    So for example, this philosophy would advocate for:

    • Instead of counting calories, count steps! Or even…
    • Instead of counting calories, count colors! Eat the rainbow and all that. No, skittles do not count, but eating a variety of naturally different-colored foods will tend to result in adding different nutrients to your diet.
    • Instead of cutting out sugar, add fruit! How many per day will you go for? If you don’t eat much fruit as it is, consider making it a goal to have even just one piece of fruit a day, then build up from there. Find fruit you like! If you pick the fruit you want instead of the fruit you think you “should” have, it’s basically a dessert snack.

    We’ve recommended it before, and we’ll recommend it again, but if you’re interested in “adding health”, you should definitely check out:

    Dr. Greger’s Daily Dozen (checklist, plus app if you want it)

    More details: it’s a checklist of 12 things you should try to include in your diet, with a free streak-tracking app, if you want it, all based on the same scientific research as the best-selling book “How Not To Die”.

    “Minimum effort!”

    Did you see the movie “Deadpool”? The protagonist has a catch-phrase as he goes into battle, saying to himself “Maximum effort!”.

    And, that’s all very well and good if your superpower is immediate recovery from pretty much anything, but for the rest of us, sometimes it’s good to hold ourselves to “minimum effort!”.

    Sometimes, something worth doing is worth doing just a little a bit. It’s always better than nothing! Even if feels like you gained nothing from it, it’s the foundation of a habit, and the habit will grow and add up. Sometimes it may even take you by surprise…

    Don’t feel like doing 20 bodyweight squats? Do literally just one. Make a deal with yourself: do just one, then you can stop if you like. Then after you’ve done one, you might think to yourself “huh, that wasn’t so bad”, and you try out a few more. Maybe after 5 you can feel your blood pumping a bit and you think “you know what, that’s enough for now”, and great, you did 5x as much exercise as you planned! Wonder what you’ll do tomorrow!

    (personal note from your writer here: I’ve managed to “just extend this exercise a little bit more than last time” my way into hour-long exercise sessions before now; I started with “just 10 squats” or “just one sun salutation” etc, to get myself out of a no-exercise period that I’d slipped into, and it’s amazing how quickly adding just a little bit to the previous day’s “minimum effort!” adds up to a very respectable daily exercise session)

    Wondering what a good, easy, respectable short term goal could be?

    Check Out, For Example: The Seven-Minute Workout

    (You might have heard of this one before; it’s an incredibly efficient well-optimized short complete workout that requires no special equipment, just a bit of floorspace and a wall—the above app allows for customizations of it per your preferences, but the basic routine is an excellent starting point for most people)

    Commit to yourself (and do any self-negotiation up-front)

    Really commit, though. No “or I will look silly because I told people I’d do it”, no “or I will donate x amount to charity” etc, just “I will do it and that’s that”. If you find yourself second-guessing yourself or renegotiating with yourself, just shut that down immediately and refuse to consider it.

    Note: you should have break-clauses in this contract with yourself, though. For example, “unless I am ill or injured” is a sensible rule to have in advance for most exercise regimes that weren’t undertaken with your illness or injury in mind.

    Make a “To-Don’t” list

    Much like how addicts are often advised to not try to quit more than one thing at once, we must also be mindful of not taking on too much at once. It can be very tempting to think:

    “I will turn my life around, now! I’ll quit alcohol and animal products and sugar and refined grains, and I’ll go for a run each morning, and I’ll do this and that and there, I’ve got it, here is the blueprint for my healthy perfect life from this day forth!”

    And, it’s great to have any and all of that as your end goal if you want, but please, pick one or two things at most to start with, focus on those, and when those have become second nature to you and just a normal part of your life, then choose the next thing to work on.

    (You can plan out the whole thing in advance if you want! i.e., I’ll do this, then this, then this, but just… make sure that you’ve really got each one down to a matter of comfort and ease before you take up the next one)

    In summary:

    • Focus on adding health, whatever that looks like to you
    • Figure out what “minimum effort!” is for you, and let that be your baseline
    • Commit to yourself (and do any self-negotiation up-front, not later)
    • Decide what you’re not going to do yet, and stick to that, too.

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  • 10 Healthiest Foods You Should Eat In The Morning

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    For many of us, our creative minds aren’t their absolute best first thing in the morning, and it’s easy to reach for what’s available, if we haven’t planned ahead.

    So here’s some inspiration for the coming week! If you’re a regular coffee-and-toast person, at least consider alternating some of these with that:

    • Oatmeal with fresh fruit: fiber, energy, protein, vitamins and minerals (10almonds tip: we recommend making it as overnight oats! Same nutrients, lower glycemic index)
    • Greek yogurt parfait: probiotic gut benefits, along with all the goodness of fruit
    • Avocado toast: so many nutrients; most famous for the healthy fats, but there’s lots more in there too!
    • Egg + vegetable scramble: protein, healthy fats, vitamins and minerals, fiber
    • Smoothie bowl: many nutrients—But be aware that blending will reduce fiber and make the sugar quicker to enter your bloodstream. Still not bad as an occasional feature for the sake of variety, though!
    • Wholegrain pancakes: energy, fiber, and whatever your toppings! Fresh fruit is a top-tier choice; the video suggests maple syrup; we however invite you to try aged balsamic vinegar instead (sounds unlikely, we know, but try it and you’ll see; it is so delicious and your blood sugars will thank you too!)
    • Chia pudding: so many nutrients in this one; chia seeds are incredible!
    • Quinoa breakfast bowl: the healthy grains are a great start to the day, and contain a fair bit of protein too, and served with nuts, seeds, and diced fruit, many more nutrients get added to the mix. Unclear why the video-makers want to put honey or maple syrup on everything.
    • Berries: lots of vitamins, fiber, hydration, and very many polyphenols

    For a quick visual overview, and a quick-start preparation guide for the ones that aren’t just “berries” or similar, enjoy this short (3:11) video:

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

    PS: They said 10, and we only counted 9. Where is the tenth one? Who would say “10 things” and then ostensibly only have 9? Who would do such a thing?!

    About that chia pudding…

    It’s a great way to get a healthy dose of protein, healthy fats, antioxidants, and a lot of other benefits for the heart and brain:

    The Tiniest Seeds With The Most Value

    Enjoy!

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  • The Menopause Manifesto – by Dr. Jen Gunter

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    From the subtitle, you may wonder: with facts and feminism? Is this book about biology or sociology?

    And the answer is: both. It’s about biology, principally, but without ignoring the context. We do indeed “live in a society”, and that affects everything from our healthcare options to what is expected of us as women.

    So, as a warning: if you dislike science and/or feminism, you won’t like this book.

    Dr. Jen Gunter, herself a gynaecologist, is here to arm us with science-based facts, to demystify an important part of life that is commonly glossed over.

    She talks first about the what/why/when/how of menopause, and then delivers practical advice. She also talks about the many things we can (and can’t!) usefully do about symptoms we might not want, and how to look after our health overall in the context of menopause. We learn what natural remedies do or don’t work and/or can be actively harmful, and we learn the ins and outs of different hormone therapy options too.

    Bottom line: no matter whether you are pre-, peri-, or post-menopausal, this is the no-BS guide you’ve been looking for. Same goes if you’re none of the above but spend any amount of time close to someone who is.

    Click here to check out The Menopause Manifesto, and understand better the changes in your (and/or your loved one’s) body!

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  • He Thinks His Wife Died in an Understaffed Hospital. Now He’s Trying to Change the Industry.

    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.

    For the past year, police Detective Tim Lillard has spent most of his waking hours unofficially investigating his wife’s death.

    The question has never been exactly how Ann Picha-Lillard died on Nov. 19, 2022: She succumbed to respiratory failure after an infection put too much strain on her weakened lungs. She was 65.

    For Tim Lillard, the question has been why.

    Lillard had been in the hospital with his wife every day for a month. Nurses in the intensive care unit had told him they were short-staffed, and were constantly rushing from one patient to the next.

    Lillard tried to pitch in where he could: brushing Ann’s shoulder-length blonde hair or flagging down help when her tracheostomy tube gurgled — a sign of possible respiratory distress.

    So the day he walked into the ICU and saw staff members huddled in Ann’s room, he knew it was serious. He called the couple’s adult children: “It’s Mom,” he told them. “Come now.”

    All he could do then was sit on Ann’s bed and hold her hand, watching as staff members performed chest compressions, desperately trying to save her life.

    A minute ticked by. Then another. Lillard’s not sure how long the CPR continued — long enough for the couple’s son to arrive and take a seat on the other side of Ann’s bed, holding her other hand.

    Finally, the intensive care doctor called it and the team stopped CPR. Time of death: 12:37 p.m.

    Lillard didn’t know what to do in a world without Ann. They had been married almost 25 years. “We were best friends,” he said.

    Just days before her death, nurses had told Lillard that Ann could be discharged to a rehabilitation center as soon as the end of the week. Then, suddenly, she was gone. Lillard didn’t understand what had happened.

    Lillard said he now believes that overwhelmed, understaffed nurses hadn’t been able to respond in time as Ann’s condition deteriorated. And he has made it his mission to fight for change, joining some nursing unions in a push for mandatory ratios that would limit the number of patients in a nurse’s care. “I without a doubt believe 100% Ann would still be here today if they had staffing levels, mandatory staffing levels, especially in ICU,” Lillard said.

    Last year, Oregon became the second state after California to pass hospital-wide nurse ratios that limit the number of patients in a nurse’s care. Michigan, Maine, and Pennsylvania are now weighing similar legislation.

    But supporters of mandatory ratios are going up against a powerful hospital industry spending millions of dollars to kill those efforts. And hospitals and health systems say any staffing ratio regulations, however well-intentioned, would only put patients in greater danger.

    Putting Patients at Risk

    By next year, the United States could have as many as 450,000 fewer nurses than it needs, according to one estimate. The hospital industry blames covid-19 burnout, an aging workforce, a large patient population, and an insufficient pipeline of new nurses entering the field.

    But nursing unions say that’s not the full story. There are now 4.7 million registered nurses in the country, more than ever before.

    The problem, the unions say, is a hospital industry that’s been intentionally understaffing their units for years in order to cut costs and bolster profits. The unions say there isn’t a shortage of nurses but a shortage of nurses willing to work in those conditions.

    The nurse staffing crisis is now affecting patient care. The number of Michigan nurses who say they know of a patient who has died because of understaffing has nearly doubled in recent years, according to a Michigan Nurses Association survey last year.

    Just months before Ann Picha-Lillard’s death, nurses and doctors at the health system where she died had asked the Michigan attorney general to investigate staffing cuts they believed were leading to dangerous conditions, including patient deaths, according to The Detroit News.

    But Lillard didn’t know any of that when he drove his wife to the hospital in October 2022. She had been feeling short of breath for a few weeks after she and Lillard had mild covid infections. They were both vaccinated, but Ann was immunocompromised. She suffered from rheumatoid arthritis, a condition that had also caused scarring in her lungs.

    To be safe, doctors at DMC Huron Valley-Sinai Hospital wanted to keep Ann for observation. After a few days in the facility, she developed pneumonia. Doctors told the couple that Ann needed to be intubated. Ann was terrified but Lillard begged her to listen to the doctors. Tearfully, she agreed.

    With Ann on a ventilator in the ICU, it seemed clear to Lillard that nurses were understaffed and overwhelmed. One nurse told him they had been especially short-staffed lately, Lillard said.

    “The alarms would go off for the medications, they’d come into the room, shut off the alarm when they get low, run to the medication room, come back, set them down, go to the next room, shut off alarms,” Lillard recalled. “And that was going on all the time.”

    Lillard felt bad for the nurses, he said. “But obviously, also for my wife. That’s why I tried doing as much as I could when I was there. I would comb her hair, clean her, just keep an eye on things. But I had no idea what was really going on.”

    Finally, Ann’s health seemed to be stabilizing. A nurse told Lillard they’d be able to discharge Ann, possibly by the end of that week.

    By Nov. 17, Ann was no longer sedated and she cried when she saw Lillard and her daughter. Still unable to speak, she tried to mouth words to her husband “but we couldn’t understand what she was saying,” Lillard said.

    The next day, Lillard went home feeling hopeful, counting down the days until Ann could leave the hospital.

    Less than 24 hours later, Ann died.

    Lillard couldn’t wrap his head around how things went downhill so fast. Ann’s underlying lung condition, the infection, and her weakened state could have proved fatal in the best of circumstances. But Lillard wanted to understand how Ann had gone from nearly discharged to dying, seemingly overnight.

    He turned his dining room table into a makeshift office and started with what he knew. The day Ann died, he remembered her medical team telling him that her heart rate had spiked and she had developed another infection the night before. Lillard said he interviewed two DMC Huron Valley-Sinai nurse administrators, and had his own doctor look through Ann’s charts and test results from the hospital. “Everybody kept telling me: sepsis, sepsis, sepsis,” he said.

    Sepsis is when an infection triggers an extreme reaction in the body that can cause rapid organ failure. It’s one of the leading causes of death in U.S. hospitals. Some experts say up to 80% of sepsis deaths are preventable, while others say the percentage is far lower.

    Lives can be saved when sepsis is caught and treated fast, which requires careful attention to small changes in vital signs. One study found that for every additional patient a nurse had to care for, the mortality rate from sepsis increased by 12%.

    Lillard became convinced that had there been more nurses working in the ICU, someone could have caught what was happening to Ann.

    “They just didn’t have the time,” he said.

    DMC Huron Valley-Sinai’s director of communications and media relations, Brian Taylor, declined a request for comment about the 2022 staffing complaint to the Michigan attorney general.

    Following the Money

    When Lillard asked the hospital for copies of Ann’s medical records, DMC Huron Valley-Sinai told him he’d have to request them from its parent company in Texas.

    Like so many hospitals in recent years, the Lillards’ local health system had been absorbed by a series of other corporations. In 2011, the Detroit Medical Center health system was bought for $1.5 billion by Vanguard Health Systems, which was backed by the private equity company Blackstone Group.

    Two years after that, in 2013, Vanguard itself was acquired by Tenet Healthcare, a for-profit company based in Dallas that, according to its website, operates 480 ambulatory surgery centers and surgical hospitals, 52 hospitals, and approximately 160 additional outpatient centers.

    As health care executives face increasing pressure from investors, nursing unions say hospitals have been intentionally understaffing nurses to reduce labor costs and increase revenue. Also, insurance reimbursements incentivize keeping nurse staffing levels low. “Hospitals are not directly reimbursed for nursing services in the same way that a physician bills for their services,” said Karen Lasater, an associate professor of nursing in the Center for Health Outcomes and Policy Research at the University of Pennsylvania. “And because hospitals don’t perceive nursing as a service line, but rather a cost center, they think about nursing as: How can we reduce this to the lowest denominator possible?” she said.

    Lasater is a proponent of mandatory nurse ratios. “The nursing shortage is not a pipeline problem, but a leaky bucket problem,” she said. “And the solutions to this crisis need to address the root cause of the issue, which is why nurses are saying they’re leaving employment. And it’s rooted in unsafe staffing. It’s not safe for the patients, but it’s also not safe for nurses.”

    A Battle Between Hospitals and Unions

    In November, almost one year after Ann’s death, Lillard told a room of lawmakers at the Michigan State Capitol that he believes the Safe Patient Care Act could save lives. The health policy committee in the Michigan House was holding a hearing on the proposed act, which would limit the amount of mandatory overtime a nurse can be forced to work, and require hospitals to make their staffing levels available to the public.

    Most significantly, the bills would require hospitals to have mandatory, minimum nurse-to-patient ratios. For example: one nurse for every patient in the ICU; one for every three patients in the emergency room; a nurse for triage; and one nurse for every four postpartum birthing patients and well-baby care.

    Efforts to pass mandatory ratio laws failed in Washington and Minnesota last year after facing opposition from the hospital industry. In Minnesota, the Minnesota Nurses Association accused the Mayo Clinic of using “blackmail tactics”: Mayo had told lawmakers it would pull billions of dollars in investment from the state if mandatory ratio legislation passed. Soon afterward, lawmakers removed nurse ratios from the legislation.

    While Lillard waited for his turn to speak to Michigan lawmakers about the Safe Patient Care Act in November, members of the Michigan Nurses Association, which says it represents some 13,000 nurses, told lawmakers that its units were dangerously understaffed. They said critical care nurses were sometimes caring for up to 11 patients at a time.

    “Last year I coded someone in an ICU for 10 minutes, all alone, because there was no one to help me,” said the nurses association president and registered nurse Jamie Brown, reading from another nurse’s letter.

    “I have been left as the only specially trained nurse to take care of eight babies on the unit: eight fragile newborns,” said Carolyn Clemens, a registered nurse from the Grand Blanc area of Michigan.

    Nikia Parker said she has left full-time emergency room nursing, a job she believes is her calling. After her friend died in the hospital where she worked, she was left wondering whether understaffing may have contributed to his death.

    “If the Safe Patient Care Act passed, and we have ratios, I’m one of those nurses who would return to the bedside full time,” Parker told lawmakers. “And so many of my co-workers who have left would join me.”

    But not all nurses agree that mandatory ratios are a good idea. 

    While the American Nurses Association supports enforceable ratios as an “essential approach,” that organization’s Michigan chapter does not, saying there may not be enough nurses in the state to satisfy the requirements of the Safe Patient Care Act.

    For some lawmakers, the risk of collateral damage seems too high. State Rep. Graham Filler said he worries that mandating ratios could backfire.

    “We’re going to severely hamper health care in the state of Michigan. I’m talking closed wards because you can’t meet the ratio in a bill. The inability for a hospital to treat an emergent patient. So it feels kind of to me like a gamble we’re taking,” said Filler, a Republican.

    Michigan hospitals are already struggling to fill some 8,400 open positions, according to the Michigan Health & Hospital Association. That association says that complying with the Safe Patient Care Act would require hiring 13,000 nurses.

    Every major health system in the state signed a letter opposing mandatory ratios, saying it would force them to close as many as 5,100 beds.

    Lillard watched the debate play out in the hearing. “That’s a scare tactic, in my opinion, where the hospitals say we’re going to have to start closing stuff down,” he said.

    He doesn’t think legislation on mandatory ratios — which are still awaiting a vote in the Michigan House’s health policy committee — are a “magic bullet” for such a complex, national problem. But he believes they could help.

    “The only way these hospitals and the administrations are gonna make any changes, and even start moving towards making it better, is if they’re forced to,” Lillard said.

    Seated in the center of the hearing room in Lansing, next to a framed photo of Ann, Lillard’s hands shook as he recounted those final minutes in the ICU.

    “Please take action so that no other person or other family endures this loss,” he said. “You can make a difference in saving lives.”

    Grief is one thing, Lillard said, but it’s another thing to be haunted by doubts, to worry that your loved one’s care was compromised before they ever walked through the hospital doors. What he wants most, he said, is to prevent any other family from having to wonder, “What if?”

    This article is from a partnership that includes Michigan Public, NPR, and KFF Health News.

    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.

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    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.

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  • Curing Hiccups And Headaches At Home With Actual Science

    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.

    Quick fixes for bodily annoyances

    Do you ever find yourself desperately trying to cure hiccups, and advice on the Internet is like “breathe in through your ears while drinking vinegar upside-down through your nose”?

    If so, you’re not alone. So, today we’re going to look at some science-based approaches to dealing with common bodily annoyances.

    Hiccups

    Unfortunately, most popular advices simply don’t work, and the only near-guaranteed way to cure these is with anti-convulsive medications whose side-effects may be worse than the hiccups.

    However, before you head to the pharmacy, there is one breathing exercise that has a very simple scientific underpinning: 4:4 breathing. If you’re unfamiliar, it’s just:

    1. Breathe slowly in through your nose to a count of four
    2. Hold your breath for a count of four
    3. Breathe slowly out through your nose to a count of four
    4. Hold your breath for a count of four

    …and repeat. The slower the better. At first, your hiccups will interrupt this, but just “keep calm and carry on”.

    The reason this can work is that breathing is an autonomic function (e.g., it happens without us thinking about it) that, unlike most other autonomic functions, we can all control directly. By taking control of one, others will tend to fall into line with it.

    For example, it is normal that your heart rate will tend to slow or quicken as your breathing slows or quickens, respectively.

    Your hiccups? Autonomic function. Actually a very, very old evolutionary left-over trait, that’s only useful for protecting lungs while breathing underwater. In other words, it’s the bodily function thinks you’re a fish (or a tadpole-like amphibious creature) in the process of developing lungs. Unfortunately, because hiccuping doesn’t harm our chances of passing on our genes, it never got naturally de-selected so we still have it.

    Anyway, the bottom line is: take control of your breathing in the aspects you can directly control, and the aspects you can’t directly control will fall into line. You may need to give it some minutes, don’t give up too quickly.

    Headaches

    If you ever get a headache and you don’t have painkillers or perhaps they’re not helping or you have another reason for not wanting to take them, there’s “one quick trick” that can cure most headaches in seconds.

    First, the limitation: this will only cure headaches that have been caused by increased localized blood pressure in the forehead. However, that’s more than half of most common headaches.

    Next, how it works…

    We’re mentioning this first, because understanding how it works will give you more confidence in using it.

    Your body has a wonderful homeostatic system, which is the system by which your body maintains its “Goldilocks zones” of not too hot or cold, not to acidine or alkaline, not too hydrated or dehydrated, blood pressure not too high or too low, etc. Sometimes, however, it can get confused, and needs a nudge back to where it should be.

    One of the ways it maintains blood pressure is biofeedback from receptors in blood vessel walls, called baroreceptors. They are what it sounds like; they measure blood pressure internally.

    In certain places, there are clusters of baroreceptors in one place. And if we press on that one place, the body will think “Oh no! Super high blood pressure in this bit!” and reduce the blood pressure immediately.

    This is called the baroreflex, and that’s what you need to cure a hypertensive headache.

    So, what to do:

    With your thumb, carefully feel the upper inside corner of your eye socket. So, at the top, and about ¼ of the way out from the bridge of your nose. You should feel a groove. No, not like the Emperor’s New, but, an actual groove in your eye socket. That’s the supraorbital notch (or foramen), and it allows the supraorbital artery, veins, and nerve to run through.

    Press it firmly (you can do both sides at once, assuming you have two thumbs) for about three seconds, and then massage it gently. Repeat as necessary, but it shouldn’t take more than about three goes to have cured the headache.

    As a bonus, this is a great party trick for curing other people’s headaches, when the need arises!

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  • Understanding and Responding to Self-Harm – by Dr. Allan House

    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.

    Whether it’s yourself, or (statistically much more likely) a loved one, it’s common to be faced with the deeply unpleasant reality of self-harm. This is a case where most definitely, “forewarned is forearmed”.

    Dr. House covers not just the “what” and “why” of self-harm, but also the differences between suicidal and non-suicidal self-harm, as well as the impulsive and the planned.

    Stylistically, the book is well-written, well-edited, and well-formatted. All this makes for easy reading and efficient learning.

    Much of the book is, of course, given over to how to help in cases of self-harm. More specifically: how to approach things with both seriousness and compassion, and how to help in a way that doesn’t create undue pressure.

    Because, as Dr. House explains and illustrates, a lot of well-meaning people end up causing more harm, by their botched attempts to help.

    This book looks to avoid such tragedies.

    Bottom line: if you’d rather know these things now, instead of wishing you’d known later, then this book is the one-stop guide it claims to be.

    Click here to check out Understanding and Responding to Self-Harm, and be prepared!

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