“Slugging” Skin Care Routine (Tips From A Dermatologist)

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Dermatologist Dr. Jenny Liu weighs in with advice!

Sometimes simplest is best

Slugging is a skincare trend involving applying petrolatum (e.g. Vaseline) as the final step to lock in hydration and repair the skin barrier. It’s particularly useful for dry, sensitive, or eczema-prone skin, and/or damaged skin barriers from overuse of actives or harsh conditions.

How it works: the waterproof layer reduces water loss (up to 99%) and facilitates repair the skin barrier. Thus, it indirectly hydrates the skin, supports natural exfoliation, and reduces fine lines. Best of all, it’s non-irritating, non-comedogenic, and safe for all skin types.

How to do it:

  1. Cleanse thoroughly to remove makeup and impurities.
  2. Apply a moisturizer or serum with humectants (e.g. glycerin, hyaluronic acid).
  3. Seal with petrolatum (e.g. Vaseline or similar).
  4. Skip areas with stronger active ingredients (e.g. retinoids) and active acne areas.
  5. Apply 30–60 minutes before bed to reduce product transfer.
  6. Use a gentle cleanser in the morning to remove residue.

For more on all of this, enjoy:

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

Want to learn more?

You might also like to read:

Castor Oil: All-Purpose Life-Changer, Or Snake Oil? ← skincare is one of the things it definitely does work well for, and can be used for slugging also.

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  • Chatter – by Dr. Ethan Kross

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    This book is about much more than just one’s internal monologue. It does tackle that, but also the many non-verbal rabbit-holes that our brains can easily disappear into.

    The author is an experimental psychologist, and brings his professional knowledge and experience to bear on this problem—citing many studies, including his own studies from his own lab, in which he undertook to answer precisely the implicit questions of “How can I…” in terms of tackling these matters, from root anxiety (for example) to end-state executive dysfunction (for example).

    The writing style isn’t dense science though, and is very approachable for all.

    The greatest value in this book lies in its prescriptive element, that is to say, its advice, especially in the category of evidence-based things we can do to improve matters for ourselves; beyond generic things like “mindfulness-based stress reduction” to much more specific things like “observe yourself in the 3rd person for a moment” and “take a break to imagine looking back on this later” and “interrupt yourself with a brief manual task”. With these sorts of interventions and more, we can shift the voice in our head from critic to coach.

    Bottom line: if you would like your brain to let you get on with the things you actually want to do instead of constantly sidetracking you, this is the book for you.

    Click here to check out Chatter, and manage yours better!

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  • Can An Alkaline Diet Help You?

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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 😎

    ❝What is the science on eating alkaline foods and minimizing acid foods, does it help against diabetes and/or osteoporosis?❞

    The short answer: no

    The fuller answer: there are a number of acidic foods that can increase some disease risks—red meat scores highly for many diseases, for example:

    However, the issue here is the red meat (or processed meat, or worst of all, processed red meat), not the acidity.

    Other quadruped-derived meats (especially from pigs) don’t fare much better in terms of metabolic health risks, but fish is generally considered healthful in moderation, and the jury is out on poultry, but it seems to be health-neutral. For more detail, see: Do We Need Animal Products To Be Healthy?

    But there are other quite acidic foods that are, for most people, at least very healthful. For example: An Apple (Cider Vinegar) A Day…

    …which actually has an antidiabetic (or at least: hypoglycemic, i.e. blood sugar-lowering) effect!

    And, less acidic but still notably so: Do Tomatoes & Other Nightshades Cause Inflammation & Worsen Arthritis? ← Betteridge’s Law of Headlines strikes again; the answer is “no”.

    And in fact, once again, it really does the opposite: Lycopene’s Benefits For The Gut, Heart, Brain, & Moretomatoes are generally considered anti-inflammatory (not something their fellow nightshades, potatoes, can boast) due to their lycopene content and polyphenols.

    So what’s the deal with the alkaline diet?

    The British Dietetic Association explained it well in a nutshell:

    What is it? Supporters of this diet believe that changing the foods they eat, consuming more alkaline and less acidic foods, will help change the pH balance of the blood and reduce health risks. Worryingly some wrongly claim it can treat cancer and that incorrectly ‘acidic’ foods cause osteoporosis.

    Our Verdict: Unfortunately, this diet is based on a basic misunderstanding of human physiology. While encouraging people to eat more fresh veggies is a good thing, the pH of your food will not have an impact on the pH of your blood – and you wouldn’t want it to! Your body is perfectly capable of keeping its blood within a very specific pH range (between 7.35 and 7.45). If it fails to do so you would become very ill very quickly and die if not treated! Diet can change the pH value of urine, but testing the pH of your urine just measures the pH of your urine and is not related to the pH of your blood, which cannot be affected by diet.

    Bottom Line: It’s alka-lie! You’ll most likely lose weight as you are cutting out processed foods and eating more healthily – nothing to do with acid or alkali nonsense.❞

    Read more: British Dietetic Association | Top 5 worst celeb diets to avoid

    About the idea of it treating cancer, let’s look to the American Institute for Cancer Research:

    ❝The alkaline diet cannot change body pH. While it promotes healthy foods like fruits and vegetables, the body tightly regulates blood pH, and diet cannot alter it.

    There is no evidence that an alkaline diet can prevent or cure cancer. The tumor environment’s acidity is a result of cancer metabolism, not a cause of it.

    A balanced plant-focused diet is best, especially if it’s not too restrictive. Following evidence-based recommendations such as AICR’s New American Plate is a smart approach for overall health and cancer prevention.❞

    Read more: American Institute for Cancer Research: Does the Alkaline Diet Cure Cancer?

    As for osteoporosis, once again, there’s a clear answer:

    ❝A causal association between dietary acid load and osteoporotic bone disease is not supported by evidence and there is no evidence that an alkaline diet is protective of bone health.❞

    Read more: Causal assessment of dietary acid load and bone disease: a systematic review & meta-analysis

    In short: it was an interesting idea, but the science said “no” in every respect.

    There are some exceptions

    For some people, there can be a health-related reason to avoid acidic foods.

    For example:

    But, those are things to bear in mind if you are facing those specific health problems, not something to do prophylactically.

    Your stomach acid is supposed to be acidic, after all.

    It wouldn’t work otherwise!

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  • Build Strong Feet: Exercises To Strengthen Your Foot & Ankle

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    A lot depends on the health of our feet, especially when it comes to their strength and stability. But they often get quite neglected, when it comes to maintenance. Here’s how to help your feet keep the rest of your body in good condition:

    On a good footing

    The foot-specific exercises recommended here include:

    1. Active toe flexion/extension: curl and extend your toes
    2. Active toe adduction/abduction: use a towel for feedback this time as you spread your toes
    3. “Short foot” exercise: create an arch by bringing the base of your big toe towards your heel
    4. Resisted big toe flexion: use resistance bands; flex your big toe while controlling the others.
    5. Standing big toe flexion (isometric): press your big toe against an inclined surface as forcefully as you can
    6. Foot bridge exercise: hold your position with the front part of your feet on an elevated surface, to strengthen the arch.
    7. Heel raises: which can be progressed from basic to more advanced variations, increasing difficulty
    8. Ankle movements: dorsiflexion, inversion, etc, to increase mobility

    It’s important to also look after your general lower body strength and stability, including (for example) single-leg deadlifts, step-downs, and lunges

    Balance and proprioceptive exercises are good too, such as a static or dynamic one-leg balances, progressing to doing them with your eyes closed and/or on unstable surfaces (be careful, of course, and progress to this only when confident).

    For more on all of these, an explanation of the anatomy, some other exercises too, and visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    Steps For Keeping Your Feet A Healthy Foundation

    Take care!

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  • What Happens If Your Estrogen Gets Too High?

    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 most women especially of a certain age, the more common problem is too little estrogen. However, the body is weird and wonderful; sometimes the opposite can occur. Also, when it comes to hormone replacement therapy (HRT), more often people are undermedicated rather than overmedicated, but it’s worth knowing these signs even if only for reassurance purposes (i.e. if they are not present).

    Too much of a good thing?

    Good levels (mid-cycle if you have a cycle; stable medicated levels if medicated) are 45–750 pg/mL which is 170–2,750 pmol/L.

    Gentlemen, your levels should be more like 8–35 pg/mL, which is 30–130 pmol/L.

    So, unless you’re much higher than those levels, you should normally be fine. Also, if you get a blood test and it comes back with numbers very different than it normally gives, do examine if you changed anything that might explain it (e.g. biotin supplementation above a certain level can give false E2 readings), but also see if you can get a second blood test done, to see if there was simply a technical fault with the first (e.g. contaminated sample).

    Signs to watch out for:

    1. skin pigment changes: generalized or localized hyperpigmentation, darkening of nipples and genitalia, linea nigra, darkened or new moles, and melasma (patchy discoloration on face and chest)
    2. vascular skin signs: estrogen increases blood flow and vessel formation, causing red palms (palmar erythema), spider angiomas (red spots with radiating lines), and telangiectasias (broken capillaries, especially on face)
    3. vascular symptoms beyond skin: Reynaud’s phenomenon (color changes in fingers due to vessel constriction) is sometimes associated with high estrogen levels
    4. stretch marks (striae): estrogen may influence stretch mark development by altering collagen structure; they can also occur with rapid weight gain, muscle growth, obesity, or fluid buildup from liver disease, so this is by no means a reliable sign
    5. acne and sebum: high estrogen can reduce sebum production and may improve acne in some individuals, especially with oral contraceptive use
    6. hair changes in women: estrogen prolongs hair growth phase (anagen), causing thicker scalp hair and sometimes increased body and facial hair during pregnancy or while using hormone therapy
    7. hair changes in men: men with high estrogen (by male standards) may experiencing a thinning of body hair; they might also experience breast development (gynecomastia) and testicular atrophy

    For more on all of these plus some helpful visuals, enjoy:

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

    Want to learn more?

    You might also like:

    Signs Of Low Estrogen In Women: What Your Skin, Hair, & Nails Are Trying To Tell You

    Take care!

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  • ‘Disease X’: What it is (and isn’t)

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    What you need to know

    • In January 2024, the World Economic Forum hosted an event called Preparing for Disease X to discuss strategies to improve international pandemic response.
    • Disease X is a term used in epidemiology to refer to potential disease threats. It is not a real disease or a global conspiracy.
    • Preparation to prevent and respond to future pandemics is a necessary part of global health to keep us all safer.

    During the World Economic Forum’s 54th annual meeting in Davos, Switzerland, global health experts discussed ways to strengthen health care systems in preparation for future pandemics. Conspiracy theories quickly began circulating posts about the event and the fictional disease at its center, so-called Disease X. 

    What is Disease X?

    In 2018, the World Health Organization added Disease X to its list of Blueprint Priority Diseases that are public health risks. But, unlike the other diseases on the list, Disease X doesn’t exist. The term represents a hypothetical human disease capable of causing a pandemic. Although experts don’t know what the next Disease X will be, they can make educated guesses about where and how it may emerge—and how we can prepare for it.

    Why are we hearing about Disease X now?

    COVID-19 has been the deadliest infectious disease outbreak of the 21st century. It’s also an example of a Disease X: a previously unknown pathogen that spreads rapidly around the world, claiming millions of lives. 

    When the WEF hosted a panel of experts to discuss Disease X, it was the first exposure that many people had to a concept that global health experts have been discussing since 2018.

    Even before the routine pandemic preparedness event took place, online conspiracy theorists began circulating false claims that those discussing and preparing for Disease X had sinister motives, underscoring how widespread distrust of global health entities has become in the wake of the COVID-19 pandemic. 

    Why does Disease X matter?

    Epidemiologists use concepts like Disease X to plan for future outbreaks and avoid the mistakes of past outbreaks. The COVID-19 pandemic and the recent non-endemic outbreak of mpox highlight the importance of global coordination to efficiently prevent and respond to disease outbreaks.

    Pandemics are inevitable, but the scale of their destruction doesn’t have to be. Major disease outbreaks are likely to become more frequent due to the impacts of climate change. Preparing for a pandemic now helps ensure that the world is better equipped to handle the next one.

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

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  • What is pathological demand avoidance – and how is it different to ‘acting out’?

    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.

    “Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.

    Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.

    What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?

    What is pathological demand avoidance?

    British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.

    A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.

    Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.

    PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.

    What does the evidence say?

    Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.

    PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).

    Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.

    A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.

    Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.

    girl sits on couch with arms crossed, mother or carer is nearby looking concerned
    When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock

    Finding the why

    Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”

    Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.

    Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.

    So, what can be done to help?

    There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:

    • reducing demands
    • giving multiple options
    • minimising expectations to avoid triggering avoidance
    • engaging with interests to support regulation.

    Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.

    It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.

    In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.

    As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.

    Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.

    What about Charlie?

    The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.

    Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.

    For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.

    With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.

    Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University

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

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