Sleeping on Your Back after 50; Yay or Nay?

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Sleeping Differently After 50

Sleeping is one of those things that, at any age, can be hard to master. Some of our most popular articles have been on getting better sleep, and effective sleep aids, and we’ve had a range of specific sleep-related questions, like whether air purifiers actually improve your sleep.

But perhaps there’s an underlying truth hidden in our opening sentence…is sleeping consistently difficult because the way we sleep should change according to our age?

Inspired by Brad and Mike’s video below (which was published to their 5 million+ subscribers!), there are 4 main elements to consider when sleeping on your back after you’ve hit the 50-year mark:

  1. Degenerative Disk Disease: As you age, your spine may start to show signs of wear and tear, which directly affects comfort while lying on your back.
  2.  Sleep Apnea and Snoring: Sleep Apnea and snoring become more of an issue with age, and sleeping on your back can exacerbate these problems; when you sleep on your back, the soft tissues in your throat, as well as your tongue, “fall back” and partly obstruct your the airway.
  3.  Spinal Stenosis: Spinal Stenosis–the often-age-related narrowing of your spinal canal–can put pressure on the nerves that travel through the spine, which equally makes back-sleeping harder.
  4.  GERD: The all-too-familiar gastroesophageal reflux disease can be more problematic when lying flat on your back, as doing so can allow easy access for stomach acid to move upwards.

Alternatives to Back Sleeping

Referencing the Mayo Clinic’s Sleep Facility’s director, Dr. Virend Somers, today’s video suggests a simple solution: sleeping on your side. The video goes into a bit more detail but, as you know, here at 10almonds we like to cut to the chase. 

Modifications for Back Sleeping

If you’re a lifelong back-sleeping and cannot bear the idea of changing to your side, or your stomach, then there are a few modifications that you can make to ease any pain and discomfort.

Most solutions revolve around either leg wedges or pillow adjustments. For instance, if you’re suffering from back pain, try propping your knees up. Or if GERD is your worst enemy, a wedge pillow could help keep that acid down.

As can be expected, the video dives into more detail:

How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Healthy Habits for Managing & Reversing Prediabetes – by Dr. Marie Feldman

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    The book doesn’t assume prior knowledge, and does explain the science of diabetes, prediabetes, the terms and the symptoms, what’s going on inside, etc—before getting onto the main meat of the book, the tips.

    The promised 100 tips are varied in their application; they range from diet and exercise, to matters of sleep, stress, and even love.

    There are bonus tips too! For example, an appendix covers “tips for healthier eating out” (i.e. in restaurants etc) and a grocery list to ensure your pantry is good for defending you against prediabetes.

    The writing style is very accessible pop-science; this isn’t like reading some dry academic paper—though it does cite its sources for claims, which we always love to see.

    Bottom line: if you’d like to proof yourself against prediabetes, and are looking for “small things that add up” habits to get into to achieve that, this book is an excellent first choice.

    Click here to check out Healthy Habits For Managing & Reversing Prediabetes, and enjoy the measurable health results!

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  • Power Plates – by Gena Hamshaw

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    Superfoods are all well and good, but there are only so many ways one can reasonably include watercress before it starts becoming a chore.

    Happily, Gena Hamshaw is here with a hundred single-dish vegan meals, that are not only nutritionally balanced as the subtitle promises, but also, as the title suggests, are nutritional powerhouses too.

    In the category of criticism, some ingredients are not so universally available as others. For example, depending on where you live, your local supermarket might not have freekeh, gochujang, or pomegranate molasses.

    However, most of the recipes have ingredients that are easy enough to source in any medium-sized supermarket, and for the ones that aren’t, we do recommend ordering the ingredient online and trying something you might not otherwise have experienced—that’s an important thing in life, after all!

    Bottom line: if you’d like plant-based meals that are packed full of nutrients and are delicious too, this is a top-tier recipe book.

    Click here to check out Power Plates, and enjoy a wide variety of plant-based cuisine!

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    How patients are seeing their doctor is changing, and that could shape access to and quality of care for decades to come.

    More than 100 million Americans don’t have regular access to primary care, a number that has nearly doubled since 2014. Yet demand for primary care is up, spurred partly by record enrollment in Affordable Care Act plans. Under pressure from increased demand, consolidation, and changing patient expectations, the model of care no longer means visiting the same doctor for decades.

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  • Bromelain vs Inflammation & Much More

    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.

    Let’s Get Fruity

    Bromelain is an enzyme* found in pineapple (and only in pineapple), that has many very healthful properties, some of them unique to bromelain.

    *actually a combination of enzymes, but most often referred to collectively in the singular. But when you do see it referred to as “they”, that’s what that means.

    What does it do?

    It does a lot of things, for starters:

    ❝Various in vivo and in vitro studies have shown that they are anti-edematous, anti-inflammatory, anti-cancerous, anti-thrombotic, fibrinolytic, and facilitate the death of apoptotic cells. The pharmacological properties of bromelain are, in part, related to its arachidonate cascade modulation, inhibition of platelet aggregation, such as interference with malignant cell growth; anti-inflammatory action; fibrinolytic activity; skin debridement properties, and reduction of the severe effects of SARS-Cov-2

    ~ Dr. Carolina Varilla et al.

    Some quick notes:

    • “facilitate the death of apoptotic cells” may sound alarming, but it’s actually good; those cells need to be killed quickly; see for example: Fisetin: The Anti-Aging Assassin
    • If you’re wondering what arachidonate cascade modulation means, that’s the modulation of the cascade reaction of arachidonic acid, which plays a part in providing energy for body functions, and has a role in cell structure formation, and is the precursor of assorted inflammatory mediators and cell-signalling chemicals.
    • Its skin debridement properties (getting rid of dead skin) are most clearly seen when using bromelain topically (one can literally just make a pineapple poultice), but do occur from ingestion also (because of what it can do from the inside).
    • As for being anti-thrombotic and fibrinolytic, let’s touch on that before we get to the main item, its anti-inflammatory properties.

    If you want to read more of the above before moving on, though, here’s the full text:

    Bromelain, a Group of Pineapple Proteolytic Complex Enzymes (Ananas comosus) and Their Possible Therapeutic and Clinical Effects. A Summary

    Anti-thrombotic and fibrinolytic

    While it does have anti-thrombotic effects, largely by its fibrinolytic action (i.e., it dissolves the fibrin mesh holding clots together), it can have a paradoxically beneficial effect on wound healing, too:

    Stem Bromelain Proteolytic Machinery: Study of the Effects of its Components on Fibrin (ogen) and Blood Coagulation

    For more specifically on its wound-healing benefits:

    In Vitro Effect of Bromelain on the Regenerative Properties of Mesenchymal Stem Cells

    Anti-inflammatory

    Bromelain is perhaps most well-known for its anti-inflammatory powers, which are so diverse that it can be a challenge to pin them all down, as it has many mechanisms of action, and there’s a large heterogeneity of studies because it’s often studied in the context of specific diseases. But, for example:

    ❝Bromelain reduced IL-1β, IL-6 and TNF-α secretion when immune cells were already stimulated in an overproduction condition by proinflammatory cytokines, generating a modulation in the inflammatory response through prostaglandins reduction and activation of cascade reactions that trigger neutrophils and macrophages, in addition to accelerating the healing process

    ~ Dr. Taline Alves Nobre et al.

    Read in full:

    Bromelain as a natural anti-inflammatory drug: a systematic review

    Or if you want a more specific example, here’s how it stacks up against arthritis:

    ❝The results demonstrated the chondroprotective effects of bromelain on cartilage degradation and the downregulation of inflammatory cytokine (tumor necrosis factor (TNF)-α, IL-1β, IL-6, IL-8) expression in TNF-α–induced synovial fibroblasts by suppressing NF-κB and MAPK signaling❞

    ~ Dr. Perephan Pothacharoen et al.

    Read in full:

    Bromelain Extract Exerts Antiarthritic Effects via Chondroprotection and the Suppression of TNF-α–Induced NF-κB and MAPK Signaling

    More?

    Yes more! You’ll remember from the first paper we quoted today, that it has a long laundry list of benefits. However, there’s only so much we can cover in one edition, so that’s it for today

    Is it safe?

    It is generally recognized as safe. However, its blood-thinning effect means it should be avoided if you’re already on blood-thinners, have some sort of bleeding disorder, or are about to have a surgery.

    Additionally, if you have an allergy, this one may not be for you.

    Aside from that, anything can have drug interactions, so do check with your doctor/pharmacist to be sure.

    Want to try some?

    You can just eat pineapples, but if you don’t enjoy that and/or wouldn’t want it every day, bromelain is available in supplement form too.

    We don’t sell it, but here for your convenience is an example product on Amazon

    Enjoy!

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  • Zuranolone: What to know about the pill for postpartum depression

    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 the year after giving birth, about one in eight people who give birth in the U.S. experience the debilitating symptoms of postpartum depression (PPD), including lack of energy and feeling sad, anxious, hopeless, and overwhelmed. 

    Postpartum depression is a serious, potentially life-threatening condition that can affect a person’s bond with their baby. Although it’s frequently confused with the so-called “baby blues,” it’s not the same. 

    The baby blues include similar, temporary symptoms that affect up to 80 percent of people who have recently given birth and usually go away within the first few weeks. PPD usually begins within the first month after giving birth and can last for months and interfere with a person’s daily life if left untreated. Thankfully, PPD is treatable and there is help available

    On August 4, the FDA approved zuranolone, branded as Zurzuvae, the first-ever oral medication to treat PPD. Until now, besides other common antidepressants, the only medication available to treat PPD specifically was the IV injection brexanolone, which is difficult to access and expensive and can only be administered in a hospital or health care setting. 

    Read on to find out more about zuranolone: what it is, how it works, how much it costs, and more. 

    What is zuranolone?

    Zurzuvae is the brand name for zuranolone, an oral medication to treat postpartum depression. Developed by Sage Therapeutics in partnership with Biogen, it’s now available in the U.S. Zurzuvae is typically prescribed as two 25 mg capsules a day for 14 days. In clinical trials, the medication showed to be fast-acting, improving PPD symptoms in just three days

    How does zuranolone work? 

    Zuranolone is a neuroactive steroid, a type of medication that helps the neurotransmitter GABA’s receptors, which affect how the body reacts to anxiety, stress, and fear, function better.

    “Zuranolone can be thought of as a synthetic version of [the neuroactive steroid] allopregnanolone,” says Dr. Katrina Furey, a reproductive psychiatrist, clinical instructor at Yale University, and co-host of the Analyze Scripts podcast. “Women with PPD have lower levels of allopregnenolone compared to women without PPD.”

    How is it different from other antidepressants?

    “What differentiates zuranolone from other previously available oral antidepressants is that it has a much more rapid response and a shorter course of treatment,” says Dr. Asima Ahmad, an OB-GYN, reproductive endocrinologist, and founder of Carrot Fertility

    “It can take effect as early as on day three of treatment, versus other oral antidepressants that can take up to six to 12 weeks to take full effect.” 

    What are Zurzuvae’s side effects? 

    According to the FDA, the most common side effects of Zurzuvae include dizziness, drowsiness, diarrhea, fatigue, the common cold, and urinary tract infection. Similar to other antidepressants, the medication may increase the risk of suicidal thoughts and actions in people 24 and younger. However, NPR noted that this type of labeling is required for all antidepressants, and researchers didn’t see any reports of suicidal thoughts in their trials.

    “Drug trials also noted that the side effects for zuranolone were not as severe,” says Ahmad. “[There was] no sudden loss of consciousness as seen with brexanolone or weight gain and sexual dysfunction, which can be seen with other oral antidepressants.”

    She adds: “Given the lower incidence of side effects and more rapid-acting onset, zuranolone could be a viable option for many,” including those looking for a treatment that offers faster symptom relief. 

    Can someone breastfeed while taking zuranolone?

    It’s complicated. In clinical trials, participants were asked to stop breastfeeding (which, according to Furey, is common in early clinical trials). 

    A small study of people who were nursing while taking zuranolone found that 0.3 percent of the medication dose was passed on to breast milk, which, Furey says, is a pretty low amount of exposure for the baby. Ahmad says that “though some data suggests that the risk of harm to the baby may be low, there is still overall limited data.”

    Overall, people should talk to their health care provider about the risks and benefits of breastfeeding while on the medication. 

    “A lot of factors will need to be weighed, such as overall health of the infant, age of the infant, etc., when making this decision,” Furey says. 

    How much does Zurzuvae cost? 

    Zurzuvae’s price before insurance coverage is $15,900 for the 14-day treatment. However, the Policy Center for Maternal Mental Health says insurance companies and Medicaid are expected to cover it because it’s the only drug of its kind. 

    Less than 1 percent of U.S. insurers have issued coverage guidelines so far, so it’s still unknown how much it will cost patients after insurance. Some insurers require patients to try another antidepressant first (like the more common SSRIs) before covering Zurzuvae. For uninsured and underinsured people, Sage Therapeutics said it will offer copay assistance

    The hefty price tag and potential issues with coverage may widen existing health disparities, says Ahmad. “We need to ensure that we are seeking out solutions to enable wide-scale access to all PPD treatments so that people have access to whatever treatment may work best for them.”

    If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • How can I stop using food to cope with negative emotions?

    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.

    Have you ever noticed changes in your eating habits when you are sad, bored or anxious?

    Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions.

    Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of shame and self-criticism.

    Adding to the complexity of it all, we live in a world where diet culture is unavoidable, and our relationship to eating, food and body image can become complicated and confusing.

    Drazen Zigic/Shutterstock

    Emotional eating is common

    “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions.

    Research shows around 20% of people regularly engage in emotional eating, with a higher prevalence among adolescents and women. In a study of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious.

    Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods.

    Stress, strong emotions and depression

    For some people, emotional eating was simply a habit formed earlier in life that has persisted over time.

    But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as cortisol, insulin and glucose, which can also increase appetite.

    Increased impulsivity (behaving before thinking things through), vulnerability to depression, a tendency to ruminate and difficulties regulating emotions also increase the likelihood of emotional eating.

    Man stands in kitchenette
    Depression increases the likelihood of emotional eating. TommyStockProject/Shutterstock

    So what do you do?

    First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do.

    Starting with small things that are achievable but can have a huge impact, such as prioritising getting enough sleep and eating regularly.

    Then, you can start to think about how you handle your emotions and hunger cues.

    Expand your emotional awareness

    Often we label emotions as good or bad, and this can result in fear, avoidance, and unhelpful coping strategies such as emotional eating.

    But it’s also important to differentiate the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad.

    By noticing what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response.

    Tap into your feelings of hunger and fullness

    Developing an intuitive way of eating is another helpful strategy to promote healthy eating behaviours.

    Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness.

    Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling.

    It can also reduce the psychological distress from feeling out of control with your eating habits and the associated negative body image.

    Friends eat dinner out
    Try to be flexible in thinking about the pleasure of food and eating with friends. La Famiglia/Shutterstock

    When is it time to seek help?

    For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life.

    Having the support of friends and family, accessing online resources and, in some instances, seeing a trained professional, can be very helpful.

    There are many therapeutic interventions that work to improve aspects associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are neurodivergent.

    The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include:

    • unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours
    • helping you to discover your emotions
    • supporting you to process other experiences, such as trauma exposure
    • developing a more flexible and intuitive way of eating.

    One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential eating disorder can include:

    • recent rapid weight loss
    • preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)
    • eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control
    • eating in secret
    • compensating for food eaten (with vomiting, exercise or laxatives).

    Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the Butterfly Foundation’s expert database.


    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the Butterfly Foundation on 1800 ED HOPE (1800 33 4673).

    Inge Gnatt, PhD Candidate, Lecturer in Psychology, Swinburne University of Technology

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

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