The Cold Truth About Respiratory Infections

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The Pathogens That Came In From The Cold

Yesterday, we asked you about your climate-themed policy for avoiding respiratory infections, and got the above-depicted, below-described, set of answers:

  • About 46% of respondents said “Temperature has no bearing on infection risk”
  • About 31% of respondents said “It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens”
  • About 22% of respondents said “It’s important to stay warm to avoid getting colds, flu, etc”

Some gave rationales, including…

For “stay warm”:

❝Childhood lessons❞

For “get cold, fresh air”:

❝I just feel that it’s healthy to get fresh air daily. Whether it kills germs, I don’t know❞

For “temperature has no bearing”:

❝If climate issue affected respiratory infections, would people in the tropics suffer more than those in colder climates? Pollutants may affect respiratory infections, but I doubt just temperature would do so.❞

So, what does the science say?

It’s important to stay warm to avoid getting colds, flu, etc: True or False?

False, simply. Cold weather does increase the infection risk, but for reasons that a hat and scarf won’t protect you from. More on this later, but for now, let’s lay to rest the idea that bodily chilling will promote infection by cold, flu, etc.

In a small-ish but statistically significant study (n=180), it was found that…

❝There was no evidence that chilling caused any acute change in symptom scores❞

Read more: Acute cooling of the feet and the onset of common cold symptoms

Note: they do mention in their conclusion that chilling the feet “causes the onset of cold symptoms in about 10% of subjects who are chilled”, but the data does not support that conclusion, and the only clear indicator is that people who are more prone to colds generally, were more prone to getting a cold after a cold water footbath.

In other words, people who were more prone to colds remained more prone to colds, just the same.

It’s important to get plenty of cold, fresh air, as this kills/inactivates pathogens: True or False?

Broadly False, though most pathogens do have an optimal operating temperature that (for obvious reasons) is around normal human body temperature.

However, given that they don’t generally have to survive outside of a host body for long to get passed on, the fact that the pathogens may be a little sluggish in the great outdoors will not change the fact that they will be delighted by the climate in your respiratory tract as soon as you get back into the warm.

With regard to the cold air not being a reliable killer/inactivator of pathogens, we call to the witness stand…

Polar Bear Dies From Bird Flu As H5N1 Spreads Across Globe

(it was found near Utqiagvik, one of the northernmost communities in Alaska)

Because pathogens like human body temperature, raising the body temperature is a way to kill/inactivate them: True or False?

True! Unfortunately, it’s also a way to kill us. Because we, too, cannot survive for long above our normal body temperature.

So, for example, bundling up warmly and cranking up the heating won’t necessarily help, because:

  • if the temperature is comfortable for you, it’s comfortable for the pathogen
  • if the temperature is dangerous to the pathogen, it’s dangerous to you too

This is why the fever response evolved, and/but why many people with fevers die anyway. It’s the body’s way of playing chicken with the pathogen, challenging “guess which of us can survive this for longer!”

Temperature has no bearing on infection risk: True or False?

True and/or False, circumstantially. This one’s a little complex, but let’s break it down to the essentials.

  • Temperature has no direct effect, for the reasons we outlined above
  • Temperature is often related to humidity, which does have an effect
  • Temperature does tend to influence human behavior (more time spent in open spaces with good ventilation vs more time spent in closed quarters with poor ventilation and/or recycled air), which has an obvious effect on transmission rates

The first one we covered, and the third one is self-evident, so let’s look at the second one:

Temperature is often related to humidity, which does have an effect

When the environmental temperature is warmer, water droplets in the air will tend to be bigger, and thus drop to the ground much more quickly.

When the environmental temperature is colder, water droplets in the air will tend to be smaller, and thus stay in the air for longer (along with any pathogens those water droplets may be carrying).

Some papers on the impact of this:

So whatever temperature you like to keep your environment, humidity is a protective factor against respiratory infections, and dry air is a risk factor.

So, for example:

  • If the weather doesn’t suit having good ventilation, a humidifier is a good option
  • Being in an airplane is one of the worst places to be for this, outside of a hospital

Don’t have a humidifier? Here’s an example product on Amazon, but by all means shop around.

A crock pot with hot water in and the lid off is also a very workable workaround too

Take care!

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  • The Best Exercise to Stop Your Legs From Giving 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.

    Dr. Doug Weiss, seniors-specialist physio, has an exercise that stops your knees from being tricked into collapsing (which is very common) by a misfiring (also common) reflex.

    Step up…

     Setup to step up thus:

    •         Use a sturdy support like a countertop or chair.
    •         Have an aerobic step or similar firm surface to step onto.

       When you’re ready:

    •         Stand facing away from the step.
    •         Place one hand on the support for stability.
    •         Step backwards up onto the step with your right leg, then your left leg, so both feet are on the step.
    •         Step forward to come back down.

    Once you’re confident of the series of movements, do it without the support, and do it for a few minutes each day. Don’t worry about how easy it becomes; this is not, first and foremost, a strength-training exercise; you don’t have to start adding weights or anything (although of course you can if you want).

    How it works: there’s a part of you called the Golgi tendon organ, and it can trigger a Golgi tendon reflex, which is one of the body’s equivalents of a steam valve. However, instead of letting off steam to avoid a boiler explosion, it collapses a joint to save it from overload. However, if not exercised regularly, it can get overly sensitive, causing it to mistake your mere bodyweight for an overload. So, it collapses, thinking it is saving you from snapping a tendon, but it’s not. By exercising in the way described, the Golgi tendon reflex will go back to only being triggered by an actual overload, not the mere act of stepping.

    Writer’s note: this one’s interesting to me as I have a) a strong lower body b) hypermobile joints that thus occasionally just fold like laundry regardless. Could it be that this will fix that? I guess I’ll find out 🙂

    Meanwhile, for more on all of the above plus a visual demonstration, enjoy:

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

    Want to learn more?

    You might also like:

    What Nobody Teaches You About Strengthening Your Knees

    Take care!

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  • Inheritance – by Dr. Sharon Moalem

    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 know genes make a big difference to a lot about us, but how much? And, the genes we have, we’re stuck with, right?

    Dr. Sharon Moalem shines a bright light into some of the often-shadowier nooks and crannies of our genetics, covering such topics as:

    • How much can (and can’t) be predicted from our parents’ genes—even when it comes to genetic traits that both parents have, and Gregor Mendel himself would (incorrectly) think obvious
    • How even something so seemingly simple and clear as genetic sex, very definitely isn’t
    • How traumatic life events can cause epigenetic changes that will scar us for generations to come
    • How we can use our genetic information to look after our health much better
    • How our life choices can work with, or overcome, the hand we got dealt in terms of genes

    The style of the book is conversational, down to how there’s a lot of “I” and “you” in here, and the casual style belies the heavy, sharp, up-to-date science contained within.

    Bottom line: if you’d like insight into the weird and wonderful nuances of genetics as found in this real, messy, perfectly chaotic world, this book is an excellent choice.

    Click here to check out Inheritance, and learn more about yours!

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  • The Kitchen Doctor

    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. Rupy Aujla: The Kitchen Doctor

    This is Dr. Rupy Aujla, and he’s a medical doctor. He didn’t set out to become a “health influencer”.

    But then, a significant heart condition changed his life. Having a stronger motivation to learn more about nutritional medicine, he did a deep dive into the scientific literature, because that’s what you do when your life is on the line, especially if you’re a doctor!

    Using what he learned, he was able to reverse his condition using a food and lifestyle approach. Now, he devotes himself to sharing what he learned—and what he continues to learn as he goes along.

    One important thing he learned because of what happened to him, was that he hadn’t been paying enough attention to what his body was trying to tell him.

    He wants us to know about interoception—which isn’t a Chris Nolan movie. Rather, interoception is the sense of what is going on inside one’s own body.

    The counterpart of this is exteroception: our ability to perceive the outside world by means of our various senses.

    Interoception is still using the senses, but is sensing internal body sensations. Effectively, the brain interprets and integrates what happens in our organs.

    When interoception goes wrong, researchers found, it can lead to a greater likelihood of mental health problems. Having an anxiety disorder, depression, mood disorder, or an eating disorder often comes with difficulties in sensing what is going on inside the body.

    Improving our awareness of body cues

    Those same researchers suggested therapies and strategies aimed at improving awareness of mind-body connections. For example, mindfulness-based stress reduction, yoga, meditation and movement-based treatments. They could improve awareness of body cues by attending to sensations of breathing, cognitions and other body states.

    But where Dr. Aujla puts his focus is “the heart of the home”, the kitchen.

    The pleasure of food

    ❝Eating is not simply ingesting a mixture of nutrients. Otherwise, we would all be eating astronaut food. But food is not only a tool for health. It’s also an important pleasure in life, allowing us to connect to others, the present moment and nature.❞

    Dr. Rupy Aujla

    Dr. Aujla wants to help shift any idea of a separation between health and pleasure, because he believes in food as a positive route to well-being, joy and health. For him, it starts with self-awareness and acceptance of the sensory pleasures of eating and nourishing our bodies, instead of focusing externally on avoiding perceived temptations.

    Most importantly:

    We can use the pleasure of food as an ally to healthy eating.

    Instead of spending our time and energy fighting the urge to eat unhealthy things that may present a “quick fix” to some cravings but aren’t what our body actually wants, needs, Dr. Aujla advises us to pay just a little more attention, to make sure the body’s real needs are met.

    His top tips for such are:

    • Create an enjoyable relaxing eating environment

    To help cultivate positive emotions around food and signal to the nervous system a shift to food-processing time. Try setting the table with nothing else on it beyond what’s relevant to the dinner, putting away distractions, using your favorite plates, tablecloth, etc.

    • Take 3 deep abdominal breaths before eating

    To help you relax and ground yourself in the present moment, which in turn is to prepare your digestive system to receive and digest food.

    • Pay attention to the way you sit

    Take some time to sit comfortably with your feet grounded on the floor, not slouching, to give your stomach space to digest the food.

    • Appreciate what it took to bring this food to your plate

    Who was involved in the growing process and production, the weather and soil it took to grow the food, and where in the world it came from.

    • Enjoy the sensations

    When you’re cooking, serving, and eating your food, be attentive to color, texture, aroma and even sound. Taste the individual ingredients and seasonings along the way, when safe and convenient to do so.

    • Journal

    If you like journaling, you can try adding a mindful eating section to that. Ask questions such as: “how did I feel before, during, and after the meal?”

    In closing…

    Remember that this is a process, not only on an individual level but as a society too.

    Oftentimes it’s hard to eat healthily… We can be given to wonder even “what is healthy, after all?”, and we can be limited by what is available, what is affordable, and what we have time to prepare.

    But if we make a conscious commitment to make the best choices we reasonably can as we go along, then small changes can soon add up.

    Interested in what kind of recipes Dr. Aujla goes for?

    Check out his recipe page here!

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  • Regular Nail Polish vs Gel Nail Polish – 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 regular nail polish to gel nail polish, we picked the regular.

    Why?

    This one’s less about what’s in the bottle, and more about what gets done to your hands:

    • Regular nail polish application involves carefully brushing it on.
    • Regular nail polish removal involves wiping with acetone.

    …whereas:

    • Gel nail polish application involves deliberately damaging (roughing up) the nail to allow the color coat to adhere, then when the top coat is applied, holding the nails (and thus, the attached fingers) under a UV light to set it. That UV lamp exposure is very bad for the skin.
    • Gel nail polish removal involves soaking in acetone, which is definitely worse than wiping with acetone. Failure to adequately soak it will result in further damage to the nail while trying to get the base coat off the nail that you already deliberately damaged when first applying it.

    All in all, regular nail polish isn’t amazing for nail health (healthiest is for nails to be free and naked), but for those of us who like a little bit of color there, regular is a lot better than gel.

    Gel nail polish damages the nail itself by necessity, and presents a cumulative skin cancer risk and accelerated aging of the skin, by way of the UV lamp use.

    For your interest, here are the specific products that we compared, but the above goes for any of this kind:

    Regular nail polish | Gel nail polish

    If you’d like to read more about nail health, you might enjoy reading:

    The Counterintuitive Dos and Don’ts of Nail Health

    Take care!

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  • Feminist narratives are being hijacked to market medical tests not backed by evidence

    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.

    Corporations have used feminist language to promote their products for decades. In the 1980s, companies co-opted messaging about female autonomy to encourage women’s consumption of unhealthy commodities, such as tobacco and alcohol.

    Today, feminist narratives around empowerment and women’s rights are being co-opted to market interventions that are not backed by evidence across many areas of women’s health. This includes by commercial companies, industry, mass media and well-intentioned advocacy groups.

    Some of these health technologies, tests and treatments are useful in certain situations and can be very beneficial to some women.

    However, promoting them to a large group of asymptomatic healthy women that are unlikely to benefit, or without being transparent about the limitations, runs the risk of causing more harm than good. This includes inappropriate medicalisation, overdiagnosis and overtreatment.

    In our analysis published today in the BMJ, we examine this phenomenon in two current examples: the anti-mullerian hormone (AMH) test and breast density notification.

    The AMH test

    The AMH test is a blood test associated with the number of eggs in a woman’s ovaries and is sometimes referred to as the “egg timer” test.

    Although often used in fertility treatment, the AMH test cannot reliably predict the likelihood of pregnancy, timing to pregnancy or specific age of menopause. The American College of Obstetricians and Gynaecologists therefore strongly discourages testing for women not seeking fertility treatment.

    Woman sits in a medical waiting room
    The AMH test can’t predict your chance of getting pregnant.
    Anastasia Vityukova/Unsplash

    Despite this, several fertility clinics and online companies market the AMH test to women not even trying to get pregnant. Some use feminist rhetoric promising empowerment, selling the test as a way to gain personalised insights into your fertility. For example, “you deserve to know your reproductive potential”, “be proactive about your fertility” and “knowing your numbers will empower you to make the best decisions when family planning”.

    The use of feminist marketing makes these companies appear socially progressive and champions of female health. But they are selling a test that has no proven benefit outside of IVF and cannot inform women about their current or future fertility.

    Our recent study found around 30% of women having an AMH test in Australia may be having it for these reasons.

    Misleading women to believe that the test can reliably predict fertility can create a false sense of security about delaying pregnancy. It can also create unnecessary anxiety, pressure to freeze eggs, conceive earlier than desired, or start fertility treatment when it may not be needed.

    While some companies mention the test’s limitations if you read on, they are glossed over and contradicted by the calls to be proactive and messages of empowerment.

    Breast density notification

    Breast density is one of several independent risk factors for breast cancer. It’s also harder to see cancer on a mammogram image of breasts with high amounts of dense tissue than breasts with a greater proportion of fatty tissue.

    While estimates vary, approximately 25–50% of women in the breast screening population have dense breasts.

    Young woman has mammogram
    Dense breasts can make it harder to detect cancer.
    Tyler Olsen/Shutterstock

    Stemming from valid concerns about the increased risk of cancer, advocacy efforts have used feminist language around women’s right to know such as “women need to know the truth” and “women can handle the truth” to argue for widespread breast density notification.

    However, this simplistic messaging overlooks that this is a complex issue and that more data is still needed on whether the benefits of notifying and providing additional screening or tests to women with dense breasts outweigh the harms.

    Additional tests (ultrasound or MRI) are now being recommended for women with dense breasts as they have the ability to detect more cancer. Yet, there is no or little mention of the lack of robust evidence showing that it prevents breast cancer deaths. These extra tests also have out-of-pocket costs and high rates of false-positive results.

    Large international advocacy groups are also sponsored by companies that will financially benefit from women being notified.

    While stronger patient autonomy is vital, campaigning for breast density notification without stating the limitations or unclear evidence of benefit may go against the empowerment being sought.

    Ensuring feminism isn’t hijacked

    Increased awareness and advocacy in women’s health are key to overcoming sex inequalities in health care.

    But we need to ensure the goals of feminist health advocacy aren’t undermined through commercially driven use of feminist language pushing care that isn’t based on evidence. This includes more transparency about the risks and uncertainties of health technologies, tests and treatments and greater scrutiny of conflicts of interests.

    Health professionals and governments must also ensure that easily understood, balanced information based on high quality scientific evidence is available. This will enable women to make more informed decisions about their health.The Conversation

    Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney and Tessa Copp, NHMRC Emerging Leader Research Fellow, University of Sydney

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

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  • Is stress turning my hair grey?

    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 we start to go grey depends a lot on genetics.

    Your first grey hairs usually appear anywhere between your twenties and fifties. For men, grey hairs normally start at the temples and sideburns. Women tend to start greying on the hairline, especially at the front.

    The most rapid greying usually happens between ages 50 and 60. But does anything we do speed up the process? And is there anything we can do to slow it down?

    You’ve probably heard that plucking, dyeing and stress can make your hair go grey – and that redheads don’t. Here’s what the science says.

    Oksana Klymenko/Shutterstock

    What gives hair its colour?

    Each strand of hair is produced by a hair follicle, a tunnel-like opening in your skin. Follicles contain two different kinds of stem cells:

    • keratinocytes, which produce keratin, the protein that makes and regenerates hair strands
    • melanocytes, which produce melanin, the pigment that colours your hair and skin.

    There are two main types of melanin that determine hair colour. Eumelanin is a black-brown pigment and pheomelanin is a red-yellow pigment.

    The amount of the different pigments determines hair colour. Black and brown hair has mostly eumelanin, red hair has the most pheomelanin, and blonde hair has just a small amount of both.

    So what makes our hair turn grey?

    As we age, it’s normal for cells to become less active. In the hair follicle, this means stem cells produce less melanin – turning our hair grey – and less keratin, causing hair thinning and loss.

    As less melanin is produced, there is less pigment to give the hair its colour. Grey hair has very little melanin, while white hair has none left.

    Unpigmented hair looks grey, white or silver because light reflects off the keratin, which is pale yellow.

    Grey hair is thicker, coarser and stiffer than hair with pigment. This is because the shape of the hair follicle becomes irregular as the stem cells change with age.

    Interestingly, grey hair also grows faster than pigmented hair, but it uses more energy in the process.

    Can stress turn our hair grey?

    Yes, stress can cause your hair to turn grey. This happens when oxidative stress damages hair follicles and stem cells and stops them producing melanin.

    Oxidative stress is an imbalance of too many damaging free radical chemicals and not enough protective antioxidant chemicals in the body. It can be caused by psychological or emotional stress as well as autoimmune diseases.

    Environmental factors such as exposure to UV and pollution, as well as smoking and some drugs, can also play a role.

    Melanocytes are more susceptible to damage than keratinocytes because of the complex steps in melanin production. This explains why ageing and stress usually cause hair greying before hair loss.

    Scientists have been able to link less pigmented sections of a hair strand to stressful events in a person’s life. In younger people, whose stems cells still produced melanin, colour returned to the hair after the stressful event passed.

    4 popular ideas about grey hair – and what science says

    1. Does plucking a grey hair make more grow back in its place?

    No. When you pluck a hair, you might notice a small bulb at the end that was attached to your scalp. This is the root. It grows from the hair follicle.

    Plucking a hair pulls the root out of the follicle. But the follicle itself is the opening in your skin and can’t be plucked out. Each hair follicle can only grow a single hair.

    It’s possible frequent plucking could make your hair grey earlier, if the cells that produce melanin are damaged or exhausted from too much regrowth.

    2. Can my hair can turn grey overnight?

    Legend says Marie Antoinette’s hair went completely white the night before the French queen faced the guillotine – but this is a myth.

    Painted portrait of Marie Antoinette with elaborate grey hairstyle.
    It is not possible for hair to turn grey overnight, as in the legend about Marie Antoinette. Yann Caradec/Wikimedia, CC BY-NC-SA

    Melanin in hair strands is chemically stable, meaning it can’t transform instantly.

    Acute psychological stress does rapidly deplete melanocyte stem cells in mice. But the effect doesn’t show up immediately. Instead, grey hair becomes visible as the strand grows – at a rate of about 1 cm per month.

    Not all hair is in the growing phase at any one time, meaning it can’t all go grey at the same time.

    3. Will dyeing make my hair go grey faster?

    This depends on the dye.

    Temporary and semi-permanent dyes should not cause early greying because they just coat the hair strand without changing its structure. But permanent products cause a chemical reaction with the hair, using an oxidising agent such as hydrogen peroxide.

    Accumulation of hydrogen peroxide and other hair dye chemicals in the hair follicle can damage melanocytes and keratinocytes, which can cause greying and hair loss.

    4. Is it true redheads don’t go grey?

    People with red hair also lose melanin as they age, but differently to those with black or brown hair.

    This is because the red-yellow and black-brown pigments are chemically different.

    Producing the brown-black pigment eumelanin is more complex and takes more energy, making it more susceptible to damage.

    Producing the red-yellow pigment (pheomelanin) causes less oxidative stress, and is more simple. This means it is easier for stem cells to continue to produce pheomelanin, even as they reduce their activity with ageing.

    With ageing, red hair tends to fade into strawberry blonde and silvery-white. Grey colour is due to less eumelanin activity, so is more common in those with black and brown hair.

    Your genetics determine when you’ll start going grey. But you may be able to avoid premature greying by staying healthy, reducing stress and avoiding smoking, too much alcohol and UV exposure.

    Eating a healthy diet may also help because vitamin B12, copper, iron, calcium and zinc all influence melanin production and hair pigmentation.

    Theresa Larkin, Associate Professor of Medical Sciences, University of Wollongong

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

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