Sleeping Positions & Your Heart & Brain

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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 😎

❝Is it true that sleeping on your left side is bad for the heart?❞

Short answer: it can be!

It has to do with how much room the heart has to move around.

Now, mostly we tend to assume that our organs stay put, but the reality is, they have quite a bit of leeway to move around (one of the reasons why sitting is so bad for the health; see: Death by Sitting – by Carolyne Thompson and for how to fix that besides “sit less”, check out Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!).

When it comes to our heart, this is broadly situated fairly centrally and/but a little to the left, behind our sternum. This means that when we sleep lying on our right-hand side, the pull of gravity on our heart is towards the center, where there the internal structure (namely the mediastinum) supports it and keeps it in place.

When we sleep lying on our left-hand side, however, the heart can squish downwards (i.e. to our left) a bit, which can affect how it beats:

Lying position classification based on ECG waveform and random forest during sleep in healthy people

For most people, this shouldn’t be a huge issue, as our heart (much like the rest of our body) is quite resilient, and capable of looking after itself. However, if one has a predisposition to certain kinds of heart condition, it can become more of a problem, and for everyone, it’s at the very least not ideal.

On the other hand (literally), sleeping on the left-hand side can be better to avoid acid reflux if that’s a problem for you, due to the orientation of the opening at the the top of the stomach.

Body position affects recumbent postprandial reflux

Meanwhile, the brain is also a consideration when it comes to sleep positions and health. Because the glymphatic system (glial cells doing the clean-up job of the lymphatic system, but in the brain, where lymph cannot go) is strongly affected by gravity, the brain’s ability to remove toxins is dependent on the orientation of the head. This is critical for avoiding Alzheimer’s (beta-amyloid clearance) and Parkinson’s (alpha-synuclein clearance) amongst others, and for this:

  • sleeping sideways is far better than sleeping on one’s back.
  • sleeping on one’s right side is better than sleeping on one’s left side.

For more details on that, see:

Goodnight, Glymphatic System: How Your Sleep Position Changes Dementia Risk

Take care!

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  • Cucumber vs Watermelon – Which is Healthier?

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    Our Verdict

    When comparing cucumber to watermelon, we picked the cucumber.

    Why?

    It was close!

    In terms of macros, these two “mostly water” salad items are very similar, though nominally cucumber does have slightly more fiber, and watermelon has slightly more carbs. So, either a tie here, or the very slenderest of first-round wins to cucumber.

    In the category of vitamins, cucumbers have more of vitamins B2, B5, B7, B9, and K (and even, 164x as much vitamin K), while watermelon has more of vitamins A, B1, B3, C, and E, so that’d be a 5:5 tie by the vitamin count alone, but we say the margin of difference on vitamin K, of which cucumbers are a good source, breaks the tie and gives cucumber the win in this round.

    Looking at minerals, cucumber has more calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc, while watermelons have more selenium—an overwhelming win for cucumbers here.

    In other considerations, both have a fair array of beneficial polyphenols, and cucumber extract is particularly potent (see the link in the “learn more” section below), but that’s as an extract—you’d have to eat a remarkable number of cucumbers to get that benefit from the food alone. So, we call this round a tie functionally, or else a super-marginal fourth-round win for cucumber.

    Adding up the sections makes for a compelling overall win for cucumbers, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Cucumber Extract Beats Glucosamine & Chondroitin… At 1/135th Of The Dose?!

    Enjoy!

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  • Two Minutes, One Exercise, Zero Falls

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    Will Harlow, the over-50s specialist physio, shows us how to stay out of hospital:

    Lean in

    The most important thing for preventing falls is not standing on one leg as many would suppose, but rather training your ability to recover from a loss of balance using your toes and feet.

    The reason for this is that falls usually occur when you lose your balance and can’t correct yourself, not when you’re standing still, so of course balance training should focus on recovery rather than static balance.

    Why toes are critical for this: when your body starts to tip forwards, small muscles in your feet and toes automatically try to grip the ground and pull you back into a stable position.

    The exercise: stand with your feet close together, keep your posture tall, slowly lean your body forwards, allow your toes to grip the floor (as you lean forwards, your toes should actively press into and grip the floor to prevent you from tipping over), then use that grip to pull yourself back to an upright position before needing to take a step.

    Note on safety: a good idea if you’re not very certain of your ability to fall safely (if you should fail to regain your balance) is to practice in a corner between two walls (and you can even have another support of some kind in front of you if needed), so you have support available if you lose your balance.

    You can progress it when it becomes too easy: hold a weight against your chest while doing the same forward lean, which increases the challenge by making your body more top-heavy, and thus requiring greater effort from your feet and toes.

    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:

    Fall Special ← this is about how to not fall, and how to make it less likely you’ll be injured by a fall if you do

    Take care!

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  • 8 Pillars of Weight Loss Explained

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    Surprise, diet is #6 and exercise is #7:

    How many do you do?

    If your body is a temple, these are its eight pillars:

    1. Emotional freedom and resilience: understanding how the mind works and using techniques such as CBT, neurolinguistic programming, and meditation to reduce psychological stress and improve self-awareness.
    2. Vagal tone improvement: techniques to get the body out of fight-or-flight mode, improving blood flow, digestion, and reducing chronic pain.
    3. Lymphatic system support: to enhance your body’s internal cleanup system, boost energy, and alleviate pain.
    4. Gut health optimization: supporting digestion and gut health, so that your gut can work efficiently.
    5. Hormonal balance: addressing hormone imbalances to improve overall health, as well as supporting a healthy metabolism and weight loss.
    6. Dietary choices: choosing a sustainable diet that balances blood sugar, boosts metabolism, and suits your personal needs.
    7. Exercise and mobility: developing a sustainable workout plan that promotes fat loss, joint health, and muscle building.
    8. Habit formation: developing routines and habits to maintain progress and prevent relapse into old patterns.

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Lose Weight (Healthily!) ← our own main feature on the topic, detailing the best kinds of diet and exercise adjustments, as well as how to go about tending to some of the other factors mentioned above

    Take care!

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  • Reduce Your Stroke Risk

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    ❝Each year in the U.S., over half a million people have a first stroke; however, up to 80% of strokes may be preventable.❞

    ~ American Stroke Association

    Source: New guideline: Preventing a first stroke may be possible with screening, lifestyle changes

    So, what should we do?

    Some of the risk factors are unavoidable or not usefully avoidable, like genetic predispositions and old age, respectively (i.e. it is possible to avoid old age—by dying young, which is not a good approach).

    Some of the risk factors are avoidable. Let’s look at the most obvious first:

    You cannot drink to your good health

    While overall, the World Health Organization has declared that “the only safe amount of alcohol is zero”, when it comes to stroke risk specifically, it seems that low consumption is not associated with stroke, while moderate to high consumption is associated with a commensurately increased risk of stroke:

    Alcohol Intake as a Risk Factor for Acute Stroke

    Note: there are some studies out there that say that a low to moderate consumption may decrease the risk compared to zero consumption. However, any such study that this writer has seen has had the methodological flaw of not addressing why those who do not drink alcohol, do not drink it. In many cases, someone who drinks no alcohol at all does so because either a) it would cause problems with some medication(s) they are taking, or b) they used to drink heavily, and quit. In either case, their reasons for not drinking alcohol may themselves be reasons for an increased stroke risk—not the lack of alcohol itself.

    Smoke now = stroke later

    This one is straightforward; smoking is bad for pretty much everything, and that includes stroke risk, as it’s bad for your heart and brain both, increasing stroke risk by 200–400%:

    Smoking and stroke: the more you smoke the more you stroke

    So, the advice here of course is: don’t smoke

    Diet matters

    The American Stroke Association’s guidelines recommend, just for a change, the Mediterranean Diet. This does not mean just whatever is eaten in the Mediterranean region though, and there are specifically foods that are included and excluded, and the ratios matter, so here’s a run-down of what the Mediterranean Diet does and doesn’t include:

    The Mediterranean Diet: What Is It Good For? ← what isn’t it good for?!

    You can outrun stroke

    Or out-walk it; that’s fine too. Most important here is frequency of exercise, more than intensity. So basically, getting those 150 minutes moderate exercise per week as a minimum.

    See also: The Doctor Who Wants Us To Exercise Less & Move More

    Which is good, because it means we can get a lot of exercise in that doesn’t feel like “having to do” exercise, for example:

    Do You Love To Go To The Gym? No? Enjoy These “No-Exercise Exercises”!

    Your brain needs downtime too

    Your brain (and your heart) both need you to get good regular sleep:

    Sleep Disorders in Stroke: An Update on Management

    We sometimes say that “what’s good for your heart is good for your brain” (because the heart feeds the brain, and also ultimately clears away detritus), and that’s true here too, so we might also want to prioritize sleep regularity over other factors, even over duration:

    How Regularity Of Sleep Can Be Even More Important Than Duration ← this is about adverse cardiovascular events, including ischemic stroke

    Keep on top of your blood pressure

    High blood pressure is a very modifiable risk factor for stroke. Taking care of the above things will generally take care of this, especially the DASH variation of the Mediterranean diet:

    Hypertension: Factors Far More Relevant Than Salt

    However, it’s still important to actually check your blood pressure regularly, because sometimes an unexpected extra factor can pop up for no obvious reason. As a bonus, you can do this improved version of the usual blood pressure test, still using just a blood pressure cuff:

    Try This At Home: ABI Test For Clogged Arteries

    Consider GLP-1 receptor agonists (or…)

    GLP-1 receptor agonists (like Ozempic et al.) seem to have cardioprotective and neuroprotective (thus: anti-stroke) activity independent of their weight loss benefits:

    Neuroprotective Mechanisms of Glucagon-Like Peptide-1-Based Therapies in Ischemic Stroke: An Update Based on Preclinical Research

    Of course, GLP-1 RAs aren’t everyone’s cup of tea, and they do have their downsides (including availability, cost, and the fact benefits reverse themselves if you stop taking them), so if you want a similar effect from a natural approach, there are some foods that work on the body’s incretin responses in the same way as GLP-1 RAs do:

    5 Foods That Naturally Mimic The “Ozempic Effect”

    Better to know sooner rather than too late

    Rather than waiting until one half of our face is drooping to know that there was a stroke risk, here are things to watch out for to know about it before it’s too late:

    6 Signs Of Stroke (One Month In Advance)

    Take care!

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  • Brussels Sprouts vs Spirulina – Which is Healthier?

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

    Our Verdict

    When comparing Brussels sprouts to spirulina, we picked the sprouts.

    Why?

    Pitting these two well-known superfoods against each other, we get the following:

    Looking at the macros first, sprouts have nearly 10x the fiber and slightly more carbs, while spirulina has slightly more protein. So, we call this a win for sprouts.

    In terms of vitamins, sprouts have a lot more of vitamins A, B6, B9, C, E, and K, while spirulina has a little more of vitamins B1, B2, and B3. An easy win for sprouts.

    In the category of minerals, sprouts have more calcium, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while spirulina has more copper and iron. Another clear win for sprouts!

    Adding up the sections makes the winner very clear: Brussels sprouts enjoy a well-earned victory, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    A Deeper Dive Into Seaweed ← there’s nothing here to knock Brussels sprouts off their throne, but seaweeds of various kinds do have some interesting properties worth knowing about 🙂

    Enjoy!

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  • Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

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    Without Medicare Part B’s Shield, Patient’s Family Owes $81,000 for a Single Air-Ambulance Flight

    Debra Prichard was a retired factory worker who was careful with her money, including what she spent on medical care, said her daughter, Alicia Wieberg. “She was the kind of person who didn’t go to the doctor for anything.”

    That ended last year, when the rural Tennessee resident suffered a devastating stroke and several aneurysms. She twice was rushed from her local hospital to Vanderbilt University Medical Center in Nashville, 79 miles away, where she was treated by brain specialists. She died Oct. 31 at age 70.

    One of Prichard’s trips to the Nashville hospital was via helicopter ambulance. Wieberg said she had heard such flights could be pricey, but she didn’t realize how extraordinary the charge would be — or how her mother’s skimping on Medicare coverage could leave the family on the hook.

    Then the bill came.

    The Patient: Debra Prichard, who had Medicare Part A insurance before she died.

    Medical Service: An air-ambulance flight to Vanderbilt University Medical Center.

    Service Provider: Med-Trans Corp., a medical transportation service that is part of Global Medical Response, an industry giant backed by private equity investors. The larger company operates in all 50 states and says it has a total of 498 helicopters and airplanes.

    Total Bill: $81,739.40, none of which was covered by insurance.

    What Gives: Sky-high bills from air-ambulance providers have sparked complaints and federal action in recent years.

    For patients with private insurance coverage, the No Surprises Act, which went into effect in 2022, bars air-ambulance companies from billing people more than they would pay if the service were considered “in-network” with their health insurers. For patients with public coverage, such as Medicare or Medicaid, the government sets payment rates at much lower levels than the companies charge.

    But Prichard had opted out of the portion of Medicare that covers ambulance services.

    That meant when the bill arrived less than two weeks after her death, her estate was expected to pay the full air-ambulance fee of nearly $82,000. The main assets are 12 acres of land and her home in Decherd, Tennessee, where she lived for 48 years and raised two children. The bill for a single helicopter ride could eat up roughly a third of the estate’s value, said Wieberg, who is executor.

    The family’s predicament stems from the complicated nature of Medicare coverage.

    Prichard was enrolled only in Medicare Part A, which is free to most Americans 65 or older. That section of the federal insurance program covers inpatient care, and it paid most of her hospital bills, her daughter said.

    But Prichard declined other Medicare coverage, including Part B, which handles such things as doctor visits, outpatient treatment, and ambulance rides. Her daughter suspects she skipped that coverage to avoid the premiums most recipients pay, which currently are about $175 a month.

    Loren Adler, a health economist for the Brookings Institution who studies ambulance bills, estimated the maximum charge that Medicare would have allowed for Prichard’s flight would have been less than $10,000 if she’d signed up for Part B. The patient’s share of that would have been less than $2,000. Her estate might have owed nothing if she’d also purchased supplemental “Medigap” coverage, as many Medicare members do to cover things like coinsurance, he said.

    Nicole Michel, a spokesperson for Global Medical Response, the ambulance provider, agreed with Adler’s estimate that Medicare would have limited the charge for the flight to less than $10,000. But she said the federal program’s payment rates don’t cover the cost of providing air-ambulance services.

    “Our patient advocacy team is actively engaged with Ms. Wieberg’s attorney to determine if there was any other applicable medical coverage on the date of service that we could bill to,” Michel wrote in an email to KFF Health News. “If not, we are fully committed to working with Ms. Wieberg, as we do with all our patients, to find an equitable solution.”

    The Resolution: In mid-February, Wieberg said the company had not offered to reduce the bill.

    Wieberg said she and the attorney handling her mother’s estate both contacted the company, seeking a reduction in the bill. She said she also contacted Medicare officials, filled out a form on the No Surprises Act website, and filed a complaint with Tennessee regulators who oversee ambulance services. She said she was notified Feb. 12 that the company filed a legal claim against the estate for the entire amount.

    Wieberg said other health care providers, including ground ambulance services and the Vanderbilt hospital, wound up waiving several thousand dollars in unpaid fees for services they provided to Prichard that are normally covered by Medicare Part B.

    But as it stands, Prichard’s estate owes about $81,740 to the air-ambulance company.

    More from Bill of the Month

    The Takeaway: People who are eligible for Medicare are encouraged to sign up for Part B, unless they have private health insurance through an employer or spouse.

    “If someone with Medicare finds that they are having difficulty paying the Medicare Part B premiums, there are resources available to help compare Medicare coverage choices and learn about options to help pay for Medicare costs,” Meena Seshamani, director of the federal Center for Medicare, said in an email to KFF Health News.

    She noted that every state offers free counseling to help people navigate Medicare.

    In Tennessee, that counseling is offered by the State Health Insurance Assistance Program. Its director, Lori Galbreath, told KFF Health News she wishes more seniors would discuss their health coverage options with trained counselors like hers.

    “Every Medicare recipient’s experience is different,” she said. “We can look at their different situations and give them an unbiased view of what their next best steps could be.”

    Counselors advise that many people with modest incomes enroll in a Medicare Savings Program, which can cover their Part B premiums. In 2023, Tennessee residents could qualify for such assistance if they made less than $1,660 monthly as a single person or $2,239 as a married couple. Many people also could obtain help with other out-of-pocket expenses, such as copays for medical services.

    Wieberg, who lives in Missouri, has been preparing the family home for sale.

    She said the struggle over her mother’s air-ambulance bill makes her wonder why Medicare is split into pieces, with free coverage for inpatient care under Part A, but premiums for coverage of other crucial services under Part B.

    “Anybody past the age of 70 is likely going to need both,” she said. “And so why make it a decision of what you can afford or not afford, or what you think you’re going to use or not use?”

    Bill of the Month is a crowdsourced investigation by KFF Health News and NPR that dissects and explains medical bills. Do you have an interesting medical bill you want to share with us? Tell us about it!

    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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