The Diets & Supplements That Can Mess Up Your Skin
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Many health trends are centered around beauty in one way or another, and skin health is a common one. However, sometimes these well-intended efforts can backfire!
Today we’ll be sharing the results of some research into how things can wrong:
Diets that are common culprits
The following are partially-overlapping categories, but we’re going with what was used in the study (which we’ll link at the bottom):
- Keto: amongst many other problems, this commonly leads to keto rash (prurigo pigmentosa), with red, itchy plaques on the neck, trunk, and face; this problem is further compounded because low awareness among clinicians causes frequent misdiagnosis.
- See also: Ketogenic Diet: Burning Fat Or Burning Out? ← it can work for short term fat loss, but long-term, the risks add up quickly
- Carnivore: eliminates plant nutrients and fiber, which omissions are disastrous for the health (especially the gut, heart, and brain), and in the category of skin health specifically, means skin immunity issues due to loss of gut microbiota support, and also inviting scurvy, thus, poor wound healing—unless you’re eating a lot of raw liver every day, in which case, your vitamin C needs will be met, and it’s only all the other problems you’ll need to worry about.
- See also: Do We Need Animal Products To Be Healthy? ← the answer is most of us don’t (but also, most of us can benefit from some), but we sure do need plants
- Paleo: can in principle be done healthily, but based on the data, how people most often do paleo usually leans far too heavily on the meat and scantily on the plants, resulting far too much salt and saturated fat, and not nearly enough of many micronutrients, and usually low on fiber.
- Raw vegan: can in principle be done healthily, but poorly planned versions risk deficiencies in iron, B12, protein, essential fatty acids, and biotin—causing glossitis, dry skin, brittle nails, or hyperpigmentation. Unless you have a specific-to-you medical reason, there’s no reason to skip the (by necessity: cooked) legumes that bring most of these nutrients to most vegans.
- See also: Whole-Food Plant-Based: Better Than The Mediterranean? ← by some metrics yes, but it’s important to do it right
And, applicable for all four of those, which all share a theme of going against the grain, so to speak: Grains: Bread Of Life, Or Cereal Killer?
Supplements that are common culprits
You can, in fact, have too much of a good thing, and supplements make it very easy to overdo it:
- Selenium: has a very narrow safety range, and excess causes hair loss, nail dystrophy, and more—ironically, since it is usually marketed as improving those things (which in small doses, it does)
- Niacin: leads to skin flushing and, if regularly taken excessively, exfoliative dermatitis (itchy flaky skin) and/or erythroderma (reddened scaly skin); commonly seen with high-dose supplements or energy drinks.
- Zinc: zinc is critical for many things, but an excess of it reduces copper absorption, causing skin and hair pigment loss, ulcers, anemia, and neuropathy.
- Protein: whey protein is pro-inflammatory and worsens acne via IGF-1 and androgen stimulation (and also messes with insulin signalling while it’s at it, but that’s more of a whole-body problem than a skin problem); collagen, meanwhile, is fine in the recommended range of 5–20g/day, but can get in the way of the microbiome at high doses, which can in turn cause inflammatory issues.
- Bodybuilding supplements: a broad category here but for a reason—it’s because they often contain unregulated and/or mislabeled ingredients, including steroids and stimulants, leading to cystic acne, hair loss, and stretch marks.
You can read the paper itself, here: When Diet Trends Go Viral: Cutaneous Manifestations of Social Media-Driven Fad Diets and Supplements
Want to learn more?
Here’s one way to do it right:
The Diet That Slows Skin Aging ← just be sure to hit the recommended levels of those nutrients, not the 10x, 100x, 1000x, etc as can be offered in some supplements!
Take care!
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Superfood-Stuffed Squash
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This stuffed squash recipe is packed with so many nutrient-dense ingredients, yet it feels delightfully decadent—a great recipe to have up your sleeve ready for fall.
You will need
- 1 large or two medium butternut squashes, halved lengthways and seeds removed (keep them; they are full of nutrients! You can sprout them, or dry them to use them at your leisure), along with some of the flesh from the central part above where the seeds are, so that there is room for stuffing
- 2 cups low-sodium vegetable stock
- 1 cup wild rice, rinsed
- 1 medium onion, finely chopped
- ½ cup walnuts, roughly chopped
- ½ cup dried
cranberriesgoji berries ← why goji berries? They have even more healthful properties than cranberries, and cranberries are hard to buy without so much added sugar that the ingredients list looks like “cranberries (51%), sugar (39%), vegetable oil (10%)”, whereas when buying goji berries, the ingredients list says “goji berries”, and they do the same culinary job. - ¼ cup pine nuts
- ½ bulb garlic, minced
- 1 tbsp dried thyme or 2 tsp fresh thyme, destalked
- 1 tbsp dried rosemary or 2 tsp fresh rosemary, destalked
- 1 generous handful fresh parsley, chopped
- 1 tbsp chia seeds
- 1 tbsp nutritional yeast
- 1 tbsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
- Extra virgin olive oil, for brushing and frying
- Aged balsamic vinegar, to serve (failing this, make a balsamic vinegar reduction and use that; it should have a thicker texture but still taste acidic and not too sweet; the thickness should come from the higher concentration of grape must and its natural sugars; no need to add sugar)
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 400°F / 200°C.
2) Brush the cut sides of the squash with olive oil; sprinkle with a pinch of MSG/salt and a little black pepper (grind it directly over the squash if you are using a grinder; hold the grinder high though so that it distributes evenly—waiters in restaurants aren’t just being dramatic when they do that with pepper or Parmesan or such)
3) Arrange them cut-sides-down on a baking tray lined with baking paper, and roast for at least 30 minutes or until tender.
4) While that is roasting, add the chia seeds to the wild rice, and cook them in the low-sodium vegetable stock, using a rice cooker if available. It should take about the same length of time, but if the rice is done first, set it aside, and if the squash is done first, turn the oven down low to keep it warm.
5) Heat some oil in a sauté pan (not a skillet without high sides; we’re going to need space in a bit), and fry the chopped onion until translucent and soft. We could say “about 5 minutes” but honestly it depends on your pan as well as the heat and other factors.
6) Add the seasonings (herbs, garlic, black pepper, MSG/salt, nooch), and cook for a further 2 minutes, stirring thoroughly to distribute evenly.
7) Add the rice, berries, and nuts, cooking for a further 2 minutes, stirring constantly, ensuring everything is heated evenly.
8) Remove the squash halves from the oven, turn them over, and spoon the mixture we just made into them, filling generously.
9) Drizzle a lashing of the aged balsamic vinegar (or balsamic vinegar reduction), to serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Brown Rice vs Wild Rice – Which is Healthier?
- Why You Should Diversify Your Nuts!
- Goji Berries: Which Benefits Do They Really Have?
- Chia: The Tiniest Seeds With The Most Value
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- 10 Ways To Balance Blood Sugars
Take care!
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Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?
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.
Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.
Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.
With the rapid rise in youth vaping and the subsequent implementation of several reforms to restrict access to vaping products, it’s not entirely surprising the tobacco industry is introducing more products to maintain its future revenue stream.
The major trans-national tobacco companies, including Philip Morris International and British American Tobacco, all manufacture nicotine pouches. British American Tobacco’s brand of nicotine pouches, Velo, is a leading sponsor of the McLaren Formula 1 team.
But what are nicotine pouches, and are they even legal in Australia?
Like snus, but different
Nicotine pouches are available in many countries around the world, and their sales are increasing rapidly, especially among young people.
Nicotine pouches look a bit like small tea bags and are placed between the lip and gum. They’re typically sold in small, colourful tins of about 15 to 20 pouches. While the pouches don’t contain tobacco, they do contain nicotine that is either extracted from tobacco plants or made synthetically. The pouches come in a wide range of strengths.
As well as nicotine, the pouches commonly contain plant fibres (in place of tobacco, plant fibres serve as a filler and give the pouches shape), sweeteners and flavours. Just like for vaping products, there’s a vast array of pouch flavours available including different varieties of fruit, confectionery, spices and drinks.
The range of appealing flavours, as well as the fact they can be used discreetly, may make nicotine pouches particularity attractive to young people.
Vaping has recently been subject to tighter regulation in Australia.
Aleksandr Yu/ShutterstockUsers absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.
Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.
What does the law say?
Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.
Tobacco-free nicotine pouches cannot legally be sold by general retailers, like tobacconists and convenience stores, in Australia either. But the reasons for this are more complex.
In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.
If a nicotine-containing product does not meet either of these two exceptions, it cannot be legally sold by general retailers. No nicotine pouches have currently been approved by the Therapeutic Goods Administration as a therapeutic aid in smoking cessation, so in short they’re not legal to sell in Australia.
However, nicotine pouches can be legally imported for personal use only if users have a prescription from a medical professional who can assess if the product is appropriate for individual use.
We only have anecdotal reports of nicotine pouch use, not hard data, as these products are very new in Australia. But we do know authorities are increasingly seizing these products from retailers. It’s highly unlikely any young people using nicotine pouches are accessing them through legal channels.
Health concerns
Nicotine exposure may induce effects including dizziness, headache, nausea and abdominal cramps, especially among people who don’t normally smoke or vape.
Although we don’t yet have much evidence on the long term health effects of nicotine pouches, we know nicotine is addictive and harmful to health. For example, it can cause problems in the cardiovascular system (such as heart arrhythmia), particularly at high doses. It may also have negative effects on adolescent brain development.
The nicotine contents of some of the nicotine pouches on the market is alarmingly high. Certain brands offer pouches containing more than 10mg of nicotine, which is similar to a cigarette. According to a World Health Organization (WHO) report, pouches deliver enough nicotine to induce and sustain nicotine addiction.
Pouches are also being marketed as a product to use when it’s not possible to vape or smoke, such as on a plane. So instead of helping a person quit they may be used in addition to smoking and vaping. And importantly, there’s no clear evidence pouches are an effective smoking or vaping cessation aid.
A Velo product display at Dubai airport in October 2022. Nicotine pouches are marketed as safe to use on planes.
Becky FreemanFurther, some nicotine pouches, despite being tobacco-free, still contain tobacco-specific nitrosamines. These compounds can damage DNA, and with long term exposure, can cause cancer.
Overall, there’s limited data on the harms of nicotine pouches because they’ve been on the market for only a short time. But the WHO recommends a cautious approach given their similarities to smokeless tobacco products.
For anyone wanting advice and support to quit smoking or vaping, it’s best to talk to your doctor or pharmacist, or access trusted sources such as Quitline or the iCanQuit website.
Becky Freeman, Associate Professor, School of Public Health, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Nutrivore – by Dr. Sarah Ballantyne
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The core idea of this book is that foods can be assigned a numerical value according to their total nutritional value, and that this number can be used to guide a person’s diet such that we will eat, in aggregate, a diet that is more nutritious. So far, so simple.
What Dr. Ballantyne also does, besides explaining and illustrating this system (there are chapters explaining the calculation system, and appendices with values), is also going over what to consider important and what we can let slide, and what things we might need more of to address a wide assortment of potential health concerns. And yes, this is definitely a “positive diet” approach, i.e. it focuses on what to add in, not what to cut out.
The premise of the “positive diet” approach is simple, by the way: if we get a full set of good nutrients, we will be satisfied and not crave unhealthy food.
She also offers a lot of helpful “rules of thumb”, and provides a variety of cheat-sheets and suchlike to make things as easy as possible.
There’s also a recipes section! Though, it’s not huge and it’s probably not necessary, but it’s just one more “she’s thinking of everything” element.
Bottom line: if you’d like a single-volume “Bible of” nutrition-made-easy, this is a very usable tome.
Click here to check out Nutrivore, and start filling up your diet!
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Migraine is more than just a headache. A neurologist explains the 4 stages
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.
A migraine attack is not just a “bad headache”.
Migraine is a debilitating neurological condition which can cause nausea, vomiting, and sensitivity to light or sound, in addition to severe headaches.
Migraine affects roughly five million Australians, but few people understand the different stages of a migraine attack.
Knowing the four distinct phases can help you recognise the symptoms and manage pain at each stage.
Karolina Grabowska/Pexels Phase 1: Premonitory
The first phase of migraine development is the “premonitory” or “prodrome” phase. It functions like a warning period which begins 24 to 48 hours before a migraine attack fully sets in.
The premonitory phase has a lot to do with the hypothalamus. The hypothalamus is the part of the brain which regulates key functions such as body temperature, appetite, mood and sleep.
When a person experiences a migraine attack, their hypothalamus becomes abnormally activated. The hypothalamus is connected to other parts of the brain with different functions, so this abnormal activation can also disrupt how those parts function.
This can lead to symptoms such as poor concentration, food cravings, irritability and insomnia. If you notice these early signs, you’re more likely to “catch” the start of a migraine attack and be able to treat it early.
Phase 2: Aura
The second phase of a migraine attack is called “aura”. Aura refers to various neurological symptoms which affect your vision, speech or ability to feel sensations. Visual auras, which mainly affect your vision, are the most common kind.
Visual aura symptoms can include seeing flashing lights, swirling shapes or blind spots. A sensory aura can lead to numbness or tingling in your face or limbs. In severe cases, people may even have trouble speaking.
Research suggests a process called cortical spreading depression contributes to aura symptoms. During this process, a wave of electrical activity spreads very slowly through the brain and can impact how certain brain regions function.
Only 30% of people experience migraine with aura.
Phase 3: Headache
The third phase of a migraine attack is the headache. This is when people typically experience a throbbing or pulsating headache, alongside other symptoms like nausea and sensitivity to light and sound.
This phase usually lasts between four and 72 hours if untreated.
When different brain networks become activated during a migraine attack, other symptoms can develop in addition to headache.
When the medulla or “vomit centre” of the brain is abnormally activated, it can lead to nausea and vomiting.
The trigeminal nerve, the nerve which allows you to feel sensations on your face, can also become abnormally activated. This causes the release of chemicals which may be perceived by the brain as pain.
One of these chemicals is a protein called calcitonin gene-related peptide (CGRP). Some injectable types of migraine medication block this protein to reduce pain.
Phase 4: Postdrome
The fourth and final phase is the “postdrome”. It is also known as the “migraine hangover”.
During this recovery phase, your brain is working hard to return to its normal functioning. That is why you may feel even more fatigued or have difficulty concentrating after a migraine attack.
So, how can I manage a migraine attack?
It helps to know the symptoms and stages of migraine development.
If you have predictable symptoms, particularly during the premonitory phase, it’s best to carry pain medications or anti-nausea tablets with you. That way you can treat early symptoms as soon as they arise. It can also be a sign to rest, ideally before the headache phase sets in.
In the aura phase, taking migraine-specific pain medications such as triptans, aspirin or anti-inflammatory pain killers may stop the headache phase from starting.
If you have more than four migraine attacks each month, you may also consider taking preventive medications. These are usually daily tablets which help control the baseline level of head pain you experience. Injectable options are also available.
Finally, don’t ignore the postdrome phase. If you push yourself too hard during this recovery period, you may experience overlapping migraine attacks. This is when one migraine attack starts before the last one resolves itself. Overlapping migraine attacks are much harder to treat.
You may also experience other symptoms related to the migraine attack. These can include dizziness, neck pain, or ringing in the ears. If you have any of these additional symptoms, you should consult your neurologist to check they are not caused by a more serious underlying condition.
And if you are a woman who experiences migraine with aura, speak to your doctor before starting hormone-based contraception. This is because you may need different treatment than someone who does not experience aura symptoms.
By understanding the different phases and symptoms of migraine, you will be better equipped to tackle any future attacks that come.
Lakshini Gunasekera, PhD Candidate in Neurology, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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This Simple Test Predicts How Long You’ll Live
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People aged 46–75 who score perfectly have an 11x lower death rate than those who failed:
Sit to rise
The reason this works is because it measures key aging indicators like mobility, balance, strength, and coordination.
Here’s how to do it:
- Stand with your feet straight
- Cross one foot over the other
- Lower yourself to a cross-legged sitting position without using your hands, knees, or other support
- Return to standing the same way
Here’s how to score it:
- Give yourself a total of 10 points to start with: 5 for sitting down, 5 for standing up
- Subtract 1 point for each hand, knee, or other support used
Here’s how to interpret the score:
- High scores (8–10) correlate with lower risk of early death
- Low scores (0–3) correlate with much higher risk of early death
Here’s how to improve your score if it wasn’t perfect, according to the weak point(s) highlighted by your attempt:
- Tight hips: deep squat holds, 90/90 transitions, hip mobility drills
- Weak core: slow roll-ups, floor transitions, sit-to-stand drills, all hands-free
- Poor balance: barefoot training, single-leg holds, controlled step-ups
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:
How To Stand Up From The Floor Without Kneeling (3 Simple Methods)
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
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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:
- Active toe flexion/extension: curl and extend your toes
- Active toe adduction/abduction: use a towel for feedback this time as you spread your toes
- “Short foot” exercise: create an arch by bringing the base of your big toe towards your heel
- Resisted big toe flexion: use resistance bands; flex your big toe while controlling the others.
- Standing big toe flexion (isometric): press your big toe against an inclined surface as forcefully as you can
- Foot bridge exercise: hold your position with the front part of your feet on an elevated surface, to strengthen the arch.
- Heel raises: which can be progressed from basic to more advanced variations, increasing difficulty
- 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!
Don’t Forget…
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