Seven Things To Do For Good Lung 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.

YouTube Channel Wellness Check is challenging us all to do the following things. They’re framing it as a 30-day challenge, but honestly, there’s nothing here that isn’t worth doing for life

Here’s the list:

  • Stop smoking (of course, smoking is bad for everything, but the lungs are one of its main areas of destruction)
  • Good posture (a scrunched up chest is not the lungs’ best operating conditions!)
  • Regular exercise (exercising your body in different ways exercises your lungs in different ways!)
  • Monitor air quality (some environments are much better/worse than others, but don’t underestimate household air quality threats either)
  • Avoid respiratory infections (shockingly, COVID is not great for your lungs, nor are the various other respiratory infections available)
  • Check your O2 saturation levels (pulse oximeters like this one are very cheap to buy and easy to use)
  • Prevent mucus and phlegm from accumulating (these things are there for reasons; the top reason is trapping pathogens, allergens, and general pollutants/dust etc; once those things are trapped, we don’t want that mucus there any more!)

Check out the video itself for more detail on each of these items:

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

Want to know more?

You might like our article about COPD:

Why Chronic Obstructive Pulmonary Disease (COPD) Is More Likely Than You Think

Take care!

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:

  • Losing Sleep = Gaining Pounds

    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.

    When it comes to gaining or losing fat, then generally people focus a lot more on movement than on sleep.

    And movement is great! See for example: The Doctor Who Wants Us To Exercise Less, & Move More

    But it’s nothing without adequate sleep, because…

    You snooze, you lose (pounds)

    Researchers (Dr. Marie-Pierre St-Onge et al.) pooled randomized trials and found that reducing nightly sleep by about 80 minutes for 6 weeks led to an increase in weight and increased sedentary behavior.

    That lost sleep is bad for the health is not, in and of itself, breaking news. See for example: What Harm Can One Sleepless Night Do? and Why You Probably Need More Sleep ← yes, including if you are in the older age range; we bust that myth in the article too!*

    *Unless you have a (rare!) mutated ADRB1 gene, which reduces that. But we also cover that in the article, and how to know whether you have it.

    However, previous research mainly examined extreme sleep deprivation of around 4 hours per night for only a few days, whereas this study investigated the milder, chronic sleep loss that is much more common in everyday life.

    What they did: 95 adults who normally slept 7–8 hours per night completed two 6-week phases; one with their usual sleep schedule, and another in which they delayed their bedtime by 90 minutes (in principle; in fact it was more like 78.4 minutes on average) while wearing wrist monitors to measure sleep and activity (which is where we got the 78.4 minutes figure from). Dr. St-Onge and her team then also tracked body weight, waist circumference, body composition, fasting appetite-related hormones, sleep duration, and physical activity.

    The results were clear:

    ❝Body weight (0.45 kg [CI, 0.33 to 0.57 kg]), waist circumference (0.52 cm [CI, 0.25 to 0.79 cm]), and whole-body volume (0.56 L [CI, 0.19 to 0.93 L]) were increased with SR relative to AS. Leptin levels were elevated with SR versus AS (2.03 ng/mL [CI, 0.38 to 3.68 ng/mL]). Sedentary time was increased by 17.2 minutes (CI, 11.7 to 22.7 minutes) per day with SR versus AS.❞

    AS = adequate sleep
    SR = sleep restriction

    In words: participants in general spent an average of 17 additional minutes per day being sedentary during the sleep-restriction phase, while men and postmenopausal women increased their sedentary time by nearly 30 minutes per day. To be clear, the increase in sedentary time wasn’t simply a case of participants being awake longer, as they were proportionally less active when they slept less.

    This does mean that because prolonged sedentary behavior is associated with chronic disease, the increased inactivity (resultant from tiredness) itself may (and almost certainly does) contribute to the health risks famously linked with insufficient sleep.

    Indeed, a previous study involving a subset of the same participants found that similar mild sleep restriction increased insulin resistance in women with elevated cardiometabolic risk, particularly postmenopausal women, and increased inflammatory cells in the hearts of both men and women with elevated heart risk.

    As for this one, you can read in full here: Prolonged Short Sleep and Its Effect on Body Weight and Composition: A Pooled Analysis of Randomized Trials

    Want to learn more?

    If the name of Dr. Marie-Pierre St-Onge rang a bell, it may be because we’ve featured her before in our “Expert Insights” section:

    The 6 Dimensions Of Sleep (And Why They Matter)

    And for more on sleep in general, we’ve written a lot, but here are a few to get you started:

    How Regularity Of Sleep Can Be Even More Important Than Duration ← here’s why you should still get up at the same regular (and ideally, early) hour, even if you didn’t sleep well

    Early Bird Or Night Owl? Genes vs Environment ← and here’s why that regular hour should ideally be early, even if it’s not your genetic predisposition to be a “morning lark”; see also the study linked there that mentions “Gene distinguishes early birds from night owls and helps predict time of death”

    Some sleep aids can help, but many are harmful and/or do not really work as such; here’s a rundown of examples of those:

    Safe Effective Sleep Aids For Seniors?

    And when it comes to napping, timing is everything:

    How To Nap Like A Pro (No More “Sleep Hangovers”!)

    Sweet dreams!

    Share This Post

  • Viruses aren’t always harmful. 6 ways they’re used in health care and pest control

    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 tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.

    But viruses can also be used to benefit human health, agriculture and the environment.

    Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.

    Viruses get into your cells and use your cell machinery to copy themselves.
    Here are six ways we’ve harnessed this for health care and pest control.

    1. To correct genes

    Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.

    If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.

    Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
    DEXi

    Viral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.

    Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.

    2. Treat cancer

    Viral vectors can be used to treat cancer.

    Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.

    Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).

    Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.

    This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.

    We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.

    Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.

    3. Create immune responses

    Viral vectors can create a protective immune response to a particular viral antigen.

    One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.

    The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.

    Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.

    4. Act as vaccines

    Viruses can be modified to act directly as vaccines themselves in several ways.

    We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.

    The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).

    Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).

    An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.

    5. Kill bacteria

    Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.

    Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.

    Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.

    A phage
    Bacteriophages (red) are viruses that kill bacteria (green).
    Shutterstock

    6. Target plant, fungal or animal pests

    Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).

    This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.

    The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.

    When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.

    We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.

    Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.

    Other viruses reduce plant damage from fungal pests.

    Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.

    Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.The Conversation

    Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University

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

    Share This Post

  • Fixing Pelvic Organ Prolapse (That Kegels Could Make Worse!)

    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. Amy Konvalin explains why a lot of popular advice can do more harm than good, and what to do instead:

    Gently does it

    A pelvic organ prolapse occurs when organs in the abdominal cavity shift downwards due to weakened connective tissue or altered pelvic floor function, and it is common after pregnancy and during perimenopause or menopause.

    To describe what’s going on physically, here are the three main categories of pelvic organ prolapse:

    • Bladder prolapse (cystocele): the bladder drops into the front wall of the vagina, often causing vaginal heaviness or pressure that worsens after standing, along with urinary leakage or difficulty fully emptying the bladder.
    • Rectal prolapse (rectocele): the rectum bulges into the vaginal wall, leading to difficulty with bowel movements, a sense of pelvic fullness, and sometimes the need to press on the vaginal wall to complete a bowel movement.
    • Uterine prolapse (no special name): the uterus descends into the vaginal canal, often described as feeling like everything is falling out, sometimes with visible tissue at the vaginal opening, and commonly associated with lower back or hip pain.

    Not only are none of them fun individually, but also, to make matters worse, they often occur together. This is because the pelvic organs are closely connected by fascia, so when one organ shifts, it can pull others with it.

    While kegels are a well-known way to “keep things tight down there”, actually in many cases this can harm rather than help, as it’s very common to have a tight rather than weak pelvic floor, and repeated kegel exercises can increase tension, pulling organs further down and worsening things.

    Inconveniently, tightness can be misdiagnosed as weakness: when the pelvic floor is already fully contracted, testing may show poor additional contraction, leading clinicians to label it as weak and prescribe more kegels that increase tension and, as discussed, ultimately make things worse.

    Note: sometimes it really is weakness, and some people do improve with kegel exercises. But worsening symptoms over time are a strong signal that this approach is not the right one.

    Instead, for most people, Dr. Konvalin recommends:

    • First, breathing and relaxation: deep diaphragmatic breathing helps calm your nervous system, reduces pressure in the abdominal cavity, and can lessen prolapse symptoms by allowing your pelvic floor to relax.
    • Balanced pelvic floor movement: gentle, coordinated pelvic floor contraction and relaxation is important, focusing on restoring awareness and movement rather than constant tightening.

    A whole-body approach is important, because prolapse is often a sign of broader issues such as posture, alignment, or strength imbalances, so treatment should extend beyond the pelvic floor alone.

    With this in mind, some tweaks to help your body heal itself more quickly and easily:

    • Keep your head stacked over your shoulders and your shoulders over your hips when sitting, with equal weight through your feet, and with both feet on the ground.
    • Engage your glutes, your abdominal muscles, and your lower back to reduce stress on your pelvic floor.
    • Limit straining, high-impact activities, heavy lifting, and temporarily pause running to give your body a chance to heal and regain pelvic floor coordination.

    For more on all of this and certainly no visual demonstrations this time, enjoy:

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

    Want to learn more?

    You might also like:

    Body Fat & Pelvic Floor Problems: What Matters Most Is Where The Fat Is ← for another angle from which to approach this, if applicable (i.e., it will be relevant if your fat distribution is a certain way, and not otherwise).

    Take care!

    Share This Post

  • How To Make Downhill Walking Easier On The Knees

    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. Alyssa Kuhn, arthritis specialist, gives the low-down:

    Easier now, easier later

    Many people struggle with downhill walking due to lack of control or knee pain. This happens because muscles also act as brakes, and weak muscles shift the stress to joints. So, the fix will be strengthening those muscles. But first:

    Quick tip for the “easier now”: use a zigzag walking pattern when descending; not only does this make the incline (or relatively speaking: decline) functionally less steep, but also, the stress is now at a different angle to your joint, which takes pressure off it too.

    Now for some exercises, for the “easier later”:

    1. Seated leg extensions with resistance band: sit at the edge of a chair and use a loop or long resistance band around your shins; kick one leg out straight, then slowly return it—variations include using thicker cotton bands to avoid rolling, anchoring the band under a chair leg, or crossing a long band for added resistance—aim for 10–15 slow, controlled repetitions per leg, adjusting reps per ability.
    2. Slow chair squats: with your feet shoulder-width apart and without touching the back of the chair, slowly sit down over a count of 3 and then stand back up—keep knees aligned with ankles to avoid inner knee pain and improper muscle use—this builds essential downhill control strength; begin with 5–10 reps and increase as it becomes easier.
    3. Step-down lunges: place one foot on a step stool or low stair, extend your rear leg behind you with both knees bent, and lower your body slowly (counting to 3) before pushing back up—this mimics the single-leg control needed for descending; using a raised surface helps keep the knee behind the toes to avoid pain—aim for 10–12 controlled reps per side before progressing to floor lunges.

    Limitation: if you have a connective tissue disorder such as some kind of Ehlers-Danlos Syndrome (there are many kinds; it’s an umbrella term), there’s a good chance that no matter how much you strengthen your legs, your associated nerves aren’t going to believe it, so every now and again your legs will still fold like laundry no matter how strong they are, in an effort to save you from what they mistake for a breaking-point level of physical stress. We’ll drop a link in the “learn more” section below, for a way of addressing this.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    The Best Exercise to Stop Your Legs From Giving Out ← this one’s a little different; if your legs are plenty strong but you have a connective tissue disorder that causes your joints to occasionally just collapse for no obvious reason

    Take care!

    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:

  • Getting antivirals for COVID too often depends on where you live and how wealthy you are

    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.

    Medical experts recommend antivirals for people aged 70 and older who get COVID, and for other groups at risk of severe illness and hospitalisation from COVID.

    But many older Australians have missed out on antivirals after getting sick with COVID. It is yet another way the health system is failing the most vulnerable.

    CGN089/Shutterstock

    Who missed out?

    We analysed COVID antiviral uptake between March 2022 and September 2023. We found some groups were more likely to miss out on antivirals including Indigenous people, people from disadvantaged areas, and people from culturally and linguistically diverse backgrounds.

    Some of the differences will be due to different rates of infection. But across this 18-month period, many older Australians were infected at least once, and rates of infection were higher in some disadvantaged communities.

    How stark are the differences?

    Compared to the national average, Indigenous Australians were nearly 25% less likely to get antivirals, older people living in disadvantaged areas were 20% less likely to get them, and people with a culturally or linguistically diverse background were 13% less likely to get a script.

    People in remote areas were 37% less likely to get antivirals than people living in major cities. People in outer regional areas were 25% less likely.

    Dispensing rates by group. Grattan Institute

    Even within the same city, the differences are stark. In Sydney, people older than 70 in the affluent eastern suburbs (including Vaucluse, Point Piper and Bondi) were nearly twice as likely to have had an antiviral as those in Fairfield, in Sydney’s south-west.

    Older people in leafy inner-eastern Melbourne (including Canterbury, Hawthorn and Kew) were 1.8 times more likely to have had an antiviral as those in Brimbank (which includes Sunshine) in the city’s west.

    Why are people missing out?

    COVID antivirals should be taken when symptoms first appear. While awareness of COVID antivirals is generally strong, people often don’t realise they would benefit from the medication. They wait until symptoms get worse and it is too late.

    Frequent GP visits make a big difference. Our analysis found people 70 and older who see a GP more frequently were much more likely to be dispensed a COVID antiviral.

    Regular visits give an opportunity for preventive care and patient education. For example, GPs can provide high-risk patients with “COVID treatment plans” as a reminder to get tested and seek treatment as soon as they are unwell.

    Difficulty seeing a GP could help explain low antiviral use in rural areas. Compared to people in major cities, people in small rural towns have about 35% fewer GPs, see their GP about half as often, and are 30% more likely to report waiting too long for an appointment.

    Just like for vaccination, a GP’s focus on antivirals probably matters, as does providing care that is accessible to people from different cultural backgrounds.

    Care should go those who need it

    Since the period we looked at, evidence has emerged that raises doubts about how effective antivirals are, particularly for people at lower risk of severe illness. That means getting vaccinated is more important than getting antivirals.

    But all Australians who are eligible for antivirals should have the same chance of getting them.

    These drugs have cost more than A$1.7 billion, with the vast majority of that money coming from the federal government. While dispensing rates have fallen, more than 30,000 packs of COVID antivirals were dispensed in August, costing about $35 million.

    Such a huge investment shouldn’t be leaving so many people behind. Getting treatment shouldn’t depend on your income, cultural background or where you live. Instead, care should go to those who need it the most.

    Doctor types on laptop
    Getting antivirals shouldn’t depend on who your GP is. National Cancer Institute/Unsplash

    People born overseas have been 40% more likely to die from COVID than those born here. Indigenous Australians have been 60% more likely to die from COVID than non-Indigenous people. And the most disadvantaged people have been 2.8 times more likely to die from COVID than those in the wealthiest areas.

    All those at-risk groups have been more likely to miss out on antivirals.

    It’s not just a problem with antivirals. The same groups are also disproportionately missing out on COVID vaccination, compounding their risk of severe illness. The pattern is repeated for other important preventive health care, such as cancer screening.

    A 3-step plan to meet patients’ needs

    The federal government should do three things to close these gaps in preventive care.

    First, the government should make Primary Health Networks (PHNs) responsible for reducing them. PHNs, the regional bodies responsible for improving primary care, should share data with GPs and step in to boost uptake in communities that are missing out.

    Second, the government should extend its MyMedicare reforms. MyMedicare gives general practices flexible funding to care for patients who live in residential aged care or who visit hospital frequently. That approach should be expanded to all patients, with more funding for poorer and sicker patients. That will give GP clinics time to advise patients about preventive health, including COVID vaccines and antivirals, before they get sick.

    Third, team-based pharmacist prescribing should be introduced. Then pharmacists could quickly dispense antivirals for patients if they have a prior agreement with the patient’s GP. It’s an approach that would also work for medications for chronic diseases, such as cardiovascular disease.

    COVID antivirals, unlike vaccines, have been keeping up with new variants without the need for updates. If a new and more harmful variant emerges, or when a new pandemic hits, governments should have these systems in place to make sure everyone who needs treatment can get it fast.

    In the meantime, fairer access to care will help close the big and persistent gaps in health between different groups of Australians.

    Peter Breadon, Program Director, Health and Aged Care, Grattan Institute

    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:

  • Brain Maker – by Dr. David Perlmutter

    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.

    Regular 10almonds readers probably know about the gut-brain connection already, so what’s new here?

    Dr. David Perlmutter takes us on a tour of gut and brain health, specifically, the neuroprotective effect of healthy gut microbiota.

    This seems unlikely! After all, vagus nerve or no, the gut microbiota are confined to the gut, and the brain is kept behind the blood-brain barrier. So how does one thing protect the other?

    Dr. Perlmutter presents the relevant science, and the honest answer is, we’re not 100% sure how this happens! We do know part of it: that bad gut microbiota can result in a “leaky gut”, and that may in turn lead to such a thing as a “leaky brain”, where the blood-brain barrier has been compromised and some bad things can get in with the blood.

    When it comes to gut-brain health…

    Not only is the correlation very strong, but also, in tests where someone’s gut microbiota underwent a radical change, e.g. due to…

    • antibiotics (bad)
    • fasting (good)
    • or a change in diet (either way)

    …their brain health changed accordingly—something we can’t easily check outside of a lab, but was pretty clear in those tests.

    We’re also treated to an exposé on the links between gut health, brain health, inflammation, and dementia… Which links are extensive.

    In closing, we’ll mention that throughout this book we’re also given many tips and advices to improve our gut/brain health, reverse damage done already, and set ourselves up well for the future.

    Click here to check out “Brain Maker” on Amazon and take care of this important part of your health!

    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: