The Facial Massage That Keeps Dementia At Bay

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That’s a bold claim for a title, but it has to do with lymphatic drainage and brain waste clearance, such as beta-amyloid and alpha-synuclein clearance, to avoid Alzheimerโ€™s and Parkinsonโ€™s, respectively.

We’ve written about the lymphatic system before:

The Lymphatic System Against Cancer & More

Everything in its place

Because of the blood-brain barrier (BBB) that keeps the astonishingly sensitive brain as safe as it can from unwanted things, there are many aspects of our physiology that only happen inside the brain, or only happen outside of it, as the compounds in question may be too large to get through the BBB.

The lymphatic system is, in and of itself, an entirely outside-of-the-brain affair. So, how does stuff get cleaned out from the brain? That’s the job of the glymphatic system (a portmanteau of glial cells doing the job of the lymphatic system), which is the brainโ€™s own cleanup crew, and we wrote about it here:

How To Clean Your Brain (Glymphatic Health Primer)

However! There is no drainage port directly from the brain to the outside world, so once the glymphatic system has got the detritus out of the brain, it’s the job of the lymphatic system, and then the general circulation, to take it the rest of the way for eventual detoxification and/or excretion.

We wrote more about that, here:

Take Care Of Your Lymphatic System To Beat Cognitive Decline

In that article, after our explanations, we concluded that the practical things to do are:

  • For the lymphatic system: do lymphatic massage, exercise with a focus on maximizing movement, and eat an anti-inflammatory diet
  • For the glymphatic system: do vagal massage (Vagal! Not vaginal, which will not help! Or rather: it wonโ€™t help the glymphatic system, anyway), exercise and/but also rest well (good quality sleep, ideally on the right-hand side, but at the very least side-sleeping, not on your back*), and eat omega-3 fatty acids

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

So… How about that massage?

First, some backstory:

Last year, a South Korean research team (Dr. Jin-Hui Yoon et al.) identified a distinct lymphatic network at the back of the noseโ€”the nasopharyngeal lymphatic plexus (NPLP)โ€”which plays a key role in draining cerebrospinal fluid (CSF) from the brain to the deep cervical lymph nodes.

This is important, because as we made a nod to up top today, efficient CSF drainage is critical for removing waste from the brain. In contrast, poor clearance typically leads to neurodegenerative diseases like Alzheimer’s.

Especially noteworthy was that these lymphatics remained functional in aging mice*, suggesting they could be targeted to treat impaired CSF outflow in neurodegenerative diseases.

*This was a transgenic mouse study, by the way. If you remember when Donald Trump said that scientists were spending millions to make transgender mice, well, that’s not a thing scientists are actually doing, but transgenic mice are a real thing often-used in a lot of important studies like this one (transgenic = “we changed their genes”). In this case, transgenic mice with fluorescent lymphatics allowing for the use of advanced imaging to map these lymphatic pathways. The NPLP showed distinct anatomical features such as unique valves and short lymphangions, as well as three major drainage routes:

  • Near the pituitary and cavernous sinus,
  • Along the basolateral dura near the middle meningeal artery,
  • Near the cribriform plate into the olfactory mucosaโ€”all converging at the NPLP.

We’re aware that’s a lot of big words, but fear not, the paper itself has pictures/diagrams: Nasopharyngeal lymphatic plexus is a hub for cerebrospinal fluid drainage

More recently (published today, at time of writing; let it never be said we don’t give you hot-off-the-press science news), a larger team of researchers, many of whom from the first group, investigated how well this knowledge could be used to improve drainage, first in mice as per the first study, and then in monkeys.

They found, by the way, that the mapped lymphatics also continued to work in aging monkeys, despite other drainage routes often failing, the ones near the skin of the face were still functionalโ€”which means they almost certainly will be still functional in aging humans, too.

A handheld massage device applying controlled light pressure to the facial skin of aged mice significantly restored CSF drainage to youthful levels without disrupting natural lymphatic rhythms.

Of course, this technique offers a safer alternative to drugs or surgery. As such, the researchers are now exploring clinical applications, such as wearable devices, and studying the methodโ€™s effectiveness in diseases like Alzheimerโ€™s.

You can read the paper in its entirety (again, with images and diagrams, which may be more useful than the previous ones, as this time there are monkeys, not just mice), here:

Increased CSF drainage by non-invasive manipulation of cervical lymphatics

Want to learn more?

You might like this book we reviewed a little while ago:

The Book of Lymph โ€“ by Lisa Levitt Gainsely โ† includes how to manually do lymphatic massage of the sort done by the handheld massage device in the study we talked about today

Take care!

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  • Shoe Wear Patterns: What They Mean, Why It Matters, & How To Fix It

    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.

    If you look under your shoes, do you notice how the tread is worn more in some places than others? Specific patterns of shoe wear correspond to how our body applies force, weight, and rotational movement. This reveals how we move, and uneven wear can indicate problematic movement dynamics.

    The clues in your shoes

    Common shoe wear patterns include:

    • Diagonal wear on the outside of the heel: caused by foot angle, leg position, and instability, leading to joint stress.
    • Rotational wear at specific points: due to internal or external rotation, often originating from the hip, pelvis, or torso.
    • Wear above the big toe: caused by excessive toe lifting, often associated with a “lighter” or kicking leg.

    Fixing movement issues to prevent wear involves correcting posture, improving balance, and adjusting how the legs land during walking/running.

    Key fixes include:

    • Aligning the center of gravity properly to prevent leg overcompensation.
    • Ensuring feet land under the hips and not far in front.
    • Stabilizing the torso to avoid unnecessary rotation.
    • Engaging the glutes effectively to reduce hip flexor dominance and improve leg mechanics.
    • Maintaining even weight distribution on both legs to prevent excessive lifting or twisting.

    Posture and walking mechanics are vital to reducing uneven wear, but meaningful, lasting change takes time and focused effort, to build new habits.

    For more on all this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™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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  • Crawl Daily To Stay Young!

    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.

    On a scale of “can get up off the floor without using one’s hands” to “winning breakdancing competitions”, crawling is somewhere in the middle in terms of mobility.

    Since the former is a critical predictor of healthy longevity (and the latter is not too important for most of us), crawling means we stay well within the mobility “safe zone”.

    Which, after all, is where we need to be. But how? Will any kind of crawling do it? How much do we need to crawl?

    Foundational moves

    For the most part, modern adults have lost the ability to move naturally on the ground, and this omission accelerates physical aging when it comes to loss of mobility.

    However, we not be motivated only by fear of loss of movement, there are positive gains to be made too; Vanja (in the video) lists the following benefits, and we have some thoughts on them too:

    • Improves hip, ankle, and shoulder mobility
      • This one’s quite self-explanatory; these are commonly-lost things with big impacts!
    • Builds wrist and core strength through weight-bearing positions
      • Grip strength is very strongly inversely correlated with frailty in older age
    • Trains lateral movement and cross-body coordination
      • This may seem like something that only a gym-bunny might care about, but this also means “don’t put your back out while putting the groceries away”
    • Improves spinal mobility and reflexes
      • This way you also don’t put your back out while, for example, reflexively catching a falling object
    • Boosts agility, stability, and athletic carryover
      • Be the kind of person who doesn’t “have a fall” and see a rapid decline of health thereafter
    • Creates (well-founded) confidence due to learning to fall safely
      • Meaning that if you do fall, you can laugh it off instead of getting an ambulance ride

    Now, on to how to do it. Of course, we’re sure you know the basics of how to crawl, but to get a full range of motion, consider adding:

    • Forward crab: builds hip flexion, ankle mobility, wrist and shoulder integrity, and resilience.
    • Side crab: strengthens obliques and hips, improves knee stability, and restores lateral agility.
    • Quadrupedal walk: reconnects opposite hand and foot coordination, enhances spinal mobility, and builds total-body endurance.
    • Forward scoot: trains shoulder extension, posterior chain activation, and core synchronization.
    • Sideways scoot: develops lateral hip and oblique strength, and dynamic shoulder stability.
    • Handstand kick-up: builds balance, shoulder extension, proprioception, and resilience under inversion โ† ok, this one’s a bit more advanced, but when was the last time you did a handstand, and don’t you want to enjoy some of that youthfulness still?

    Writer’s anecdote: the last time I did a handstand was about a year ago; I was writing an article for 10almonds, and wondered if I could do a handstand, just against the wall. So, I tried, and the good news is, I could! The bad news is, I was wearing a dress, the dress of course fell promptly around my head, I couldn’t see where to safely return to the ground normally (so many bookcases in this room), so I had to crumple directly downwards instead, laughing at my lack of foresight :p

    For more on all of this (apart from my antics) plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    Mobility For Now & For Later: Train For The Marathon That Is Your Life!

    Take care!

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  • โ€œNot Just Measlesโ€: Whooping Cough Cases Are Soaring as Vaccine Rates Decline

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

    In the past six months, two babies in Louisiana have died of pertussis, the disease commonly known as whooping cough.

    Washington state recently announced its first confirmed death from pertussis in more than a decade.

    Idaho and South Dakota each reported a death this year, and Oregon last year reported two as well as its highest number of cases since 1950.

    While much of the country is focused on the spiraling measles outbreak concentrated in the small, dusty towns of West Texas, cases of pertussis have skyrocketed by more than 1,500% nationwide since hitting a recent low in 2021 amid the COVID-19 pandemic. Deaths tied to the disease are also up, hitting 10 last year, compared with about two to four in previous years. Cases are on track to exceed that total this year.

    Doctors, researchers and public health experts warn that the measles outbreak, which has grown to more than 600 cases, may just be the beginning. They say outbreaks of preventable diseases could get much worse with falling vaccination rates and the Trump administration slashing spending on the countryโ€™s public health infrastructure.

    National rates for four major vaccines, which had held relatively steady in the years before the COVID-19 pandemic, have fallen significantly since, according to a ProPublica analysis of the most recent federal kindergarten vaccination data. Not only have vaccination rates for measles, mumps and rubella fallen, but federal data shows that so have those for pertussis, diphtheria, tetanus, hepatitis B and polio.

    In addition, public health experts say that growing pockets of unvaccinated populations across the country place babies and young children in danger should there be a resurgence of these diseases.

    Many medical authorities view measles, which is especially contagious, as the canary in the coal mine, but pertussis cases may also be a warning, albeit one that has attracted far less attention.

    โ€œThis is not just measles,โ€ said Dr. Adam Ratner, a pediatric infectious diseases doctor in New York City and author of the book โ€œBooster Shots: The Urgent Lessons of Measles and the Uncertain Future of Childrenโ€™s Health.โ€ โ€œItโ€™s a bright-red warning light.โ€

    At least 36 states have witnessed a drop in rates for at least one key vaccine from the 2013-14 to the 2023-24 school years. And half of states have seen an across-the-board decline in all four vaccination rates. Wisconsin, Utah and Alaska have experienced some of the most precipitous drops during that time, with declines of more than 10 percentage points in some cases.

    โ€œThere is a direct correlation between vaccination rates and vaccine-preventable disease outbreak rates,โ€ said a spokesperson for the Utah Department of Health and Human Services. โ€œDecreases in vaccination rates will likely lead to more outbreaks of vaccine-preventable diseases in Utah.โ€

    But statewide figures alone donโ€™t provide a full picture. Tucked inside each state are counties and communities with far lower vaccination rates that drive outbreaks.

    For example, the whooping cough vaccination rate for kindergartners in Washington state in 2023-24 was 90.2%, slightly below the U.S. rate of 92.3%, federal data shows. But the statewide rate for children 19 to 35 months last year was 65.4%, according to state data. In four counties, that rate was in the 30% range. In one county, it was below 12%.

    โ€œMy concern is that there is going to be a large outbreak of not just measles, but other vaccine-preventable diseases as well, thatโ€™s going to end up causing a lot of harm, and possibly deaths in children and young adults,โ€ said Dr. Anna Durbin, a professor in the Department of International Health at the Johns Hopkins Bloomberg School of Public Health who has spent her career studying vaccines. โ€œAnd itโ€™s completely preventable.โ€

    The dramatic cuts to public health funding and staffing could heighten the risk. And the elevation of Robert F. Kennedy Jr., a longtime vaccine critic, to the secretary of the federal Department of Health and Human Services, several experts said, has only compounded matters.

    The Trump administration has eliminated 20,000 jobs at agencies within HHS, which includes the Centers for Disease Control and Prevention, the nationโ€™s public health agency. And late last month, the administration also cut $11 billion from state and local public health agencies on the front lines of protecting Americans from outbreaks; the administration said the money was no longer necessary after the end of the pandemic.

    Several city and county public health officials had to move quickly to lay off nurses, epidemiologists and disease inspectors. Some ceased vaccination clinics, halted wastewater surveillance programs and even terminated a contract with the courier service that transports specimens to state labs to test for infectious diseases. One Minnesota public health agency, which had provided 1,400 shots for children at clinics last year, immediately stopped those clinics when the directive arrived, court records show.

    A federal judge temporarily barred HHS from enacting the cuts, but the ruling, which came more than a week after the grants were terminated, was too late for programs that had already been canceled and employees who had already been laid off. Lawyers for HHS have asked the judge to reconsider her decision in light of a recent Supreme Court ruling that allowed the Department of Education to terminate grants for teacher training while that case is being argued in lower courts. The judge in the HHS case has not yet ruled on the motion.

    But in tiny storefronts and cozy homes, at school fairs and gas stations, many residents in West Texas, near where the measles outbreak has taken hold, appear unfazed.

    โ€œI donโ€™t need a vaccine,โ€ one man sitting on his porch said recently. โ€œI donโ€™t get sick.โ€

    โ€œItโ€™s measles. Itโ€™s been around forever,โ€ said a woman making her way to her car. โ€œI donโ€™t think itโ€™s a big deal.โ€

    When asked why they werenโ€™t planning on vaccinating their baby, a husband walking alongside his wife who was 27 weeks pregnant simply said, โ€œItโ€™s Godโ€™s will.โ€

    In word and deed, Kennedy has sown doubt about immunizations.

    In response to the measles outbreak, Kennedy initially said in a column he wrote for Fox News that the decision to vaccinate is a โ€œpersonal one.โ€ HHS sent doses of vitamin A alongside vaccines to Texas, and Kennedy praised the use of cod liver oil. Only the vaccine prevents measles.

    About a week later, in an interview on Fox News, while Kennedy encouraged vaccines, he said he was a โ€œfreedom of choice person.โ€ At the same time, he emphasized the risks of the vaccine.

    Only after the second measles death in Texas did Kennedy post on X, formerly known as Twitter, that the โ€œmost effective way to prevent the spread of measles is the MMR vaccine.โ€

    But even that is not the unequivocal message that the head of HHS should be sending, said Ratner, the infectious diseases doctor in New York. It is, he said, a tepid recommendation at best.

    โ€œIt gives the impression that these things are equivalent, that you can choose one or the other, and that is disingenuous,โ€ he said. โ€œWe donโ€™t have a treatment for measles. We have vitamin A, which we can give to kids with measles, that decreases but doesnโ€™t eliminate the risk of severe outcomes. It doesnโ€™t do anything for prevention of measles.โ€

    In the past, Kennedy has been a fierce critic of the vaccine. In a foreword to a 2021 book on measles released by the nonprofit that he founded, Kennedy wrote, โ€œMeasles outbreaks have been fabricated to create fear that in turn forces government officials to โ€˜do something.โ€™ They then inflict unnecessary and risky vaccines on millions of children for the sole purpose of fattening industry profits.โ€

    A spokesperson for HHS said, โ€œSecretary Kennedy is not anti-vaccine โ€” he is pro-safety, pro-transparency and pro-accountability.โ€ Kennedy, the spokesperson said, responded to the measles outbreak with โ€œclear guidance that vaccines are the most effective way to prevent measlesโ€ and under his leadership, the CDC updated its pediatric patient management protocol for measles to include physician-administered vitamin A.

    Kennedy, the spokesperson added, โ€œis uniquely qualified to lead HHS at this pivotal moment.โ€

    Late last month, leaders at the CDC ordered staff to bury a risk assessment that emphasized the need for vaccines in response to the measles outbreak โ€” in spite of the fact the CDC has long promoted vaccinations as a cornerstone of public health. While a CDC spokesperson acknowledged that vaccines offer the best protection from measles, she also repeated a line Kennedy had used: โ€œThe decision to vaccinate is a personal one.โ€

    Among the approximately 2,400 jobs eliminated at the CDC was a team in the Immunization Services Division that partnered with organizations to promote access to and confidence in vaccines in communities where coverage lagged.

    The National Institutes of Health, which is also under HHS, recently ended funding for studies that examine vaccine hesitancy. In early April, researchers, the American Public Health Association and one of the largest unions in the country sued the NIH and its director, Jay Bhattacharya, along with HHS and Kennedy, alleging they terminated grants โ€œwithout scientifically-valid explanation or cause.โ€ The government hasnโ€™t filed a response in the case.

    The NIH cancellation notices stated that the agencyโ€™s policy was not to prioritize research that focuses on โ€œgaining scientific knowledge on why individuals are hesitant to be vaccinated and/or explore ways to improve vaccine interest and commitment.โ€

    โ€œThese grants are being canceled in the midst of an outbreak, a vaccine-preventable outbreak,โ€ said Rupali Limaye, an associate professor at George Mason University who has spent the past decade studying vaccine hesitancy. โ€œWe need to better understand why people are not accepting vaccines now more than ever. This outbreak is still spreading.โ€

    That vaccines prevent diseases is settled science. For decades, there was a societal understanding that getting vaccinated benefited not only the person who got the shot, but also the broader community, especially babies or people with weakened immune systems, like those in chemotherapy.

    An investment in public health and a sustained, large-scale approach to vaccines is what helped the country declare the elimination of the measles in 2000, said Lori Tremmel Freeman, the CEO of the National Association of County and City Health Officials.

    But she has watched both deteriorate over the last few months. Nearly every morning since notices of the federal funding cuts began going out to local public health agencies, she has woken up to texts from panicked public health workers. She has led daily calls with local health departments and sat in on multiple emergency board meetings.

    Freeman has compiled a list of more than 100 direct consequences of the cuts, including one rural health department in the Midwest that can no longer carry out immunization services. Thatโ€™s vital because there are no hospitals in the county and all public health duties fall to the health department.

    โ€œItโ€™s relentless,โ€ she said. โ€œIt feels like a barrage and assault on public health.โ€

    More than 1,600 miles away from Washington, D.C., in Lubbock, Texas, the director of the cityโ€™s health department, Katherine Wells, sighed last week when she saw the most recent measles numbers. She would have to alert her staff to work late again.

    โ€œThereโ€™s a lot of cases,โ€ she said, โ€œand we continue to see more and more cases.โ€

    She didnโ€™t know it at the time, but that night would mark the stateโ€™s second measles death this year. An earlier death in February was the countryโ€™s first in a decade. Both children were not vaccinated.

    Kennedy said he traveled to Gaines County to comfort the family who lost their 8-year-old daughter and while there met with the family of the 6-year-old girl who died in February.

    He also visited with two local doctors he described as โ€œextraordinary healers,โ€ he said in his post on X. The men, he claimed, have โ€œtreated and healed some 300 measles-stricken Mennonite childrenโ€ using aerosolized budesonide โ€” typically used to prevent symptoms of asthma โ€” and clarithromycin โ€” an antibiotic. Medical experts said neither is an effective measles treatment.

    State health officials have traced about two-thirds of the measles cases in Texas to Gaines County, which sits on the western edge of the state.

    Seminole, one of the countyโ€™s only two incorporated towns, has emerged as the epicenter of the outbreak, with Tina Siemens acting as a community ambassador of sorts.

    Siemens, a tall woman with glasses and a short blonde bob, runs a museum that combines the areaโ€™s Native American history and Mennonite community with traditional skills like calligraphy and canning fruit.

    On a recent Tuesday, atop the museumโ€™s dark coffee table, notes scrawled onto white paper listed the latest shipments of vitamin C and Alaskan cod liver oil.

    The supplies, Siemens said, were for one of the local doctors who met with Kennedy.

    As measles tears through the community, Siemens said families have to decide whether to get vaccinated.

    โ€œIn America, we have a choice,โ€ she said, echoing Kennedyโ€™s messaging. โ€œThe cod liver oil that was flown in, the vitamin C that was flown in, was a great help.โ€

    Dr. Philip Huang, director and health authority for the Dallas County Health and Human Services Department, is working to keep the measles outbreak from reaching his community, just five hours east of Seminole. He wrote letters to the public school superintendents and leaders of private schools that had large numbers of unvaccinated or undervaccinated students offering to set up mobile vaccine clinics for them.

    โ€œOverall, the rates can look OK,โ€ he said, โ€œbut when youโ€™ve got these pockets of unvaccinated, thatโ€™s where the vulnerability lies.โ€

    Huang has had to lay off 11 full-time employees, 10 temporary workers and cancel more than 50 vaccine clinics following the HHS cuts. The systemic dismantling of the CDC and other federal health agencies, he said, will have a grave and lasting impact.

    โ€œThis is setting us back decades,โ€ Huang said. โ€œEveryone should be extremely concerned about whatโ€™s going on.โ€

    Across the country, pediatricians are petrified, said Dr. Susan Kressly, who serves as president of the American Academy of Pediatrics, the largest professional organization of pediatricians in the country.

    โ€œMany of us are losing sleep,โ€ Kressly said. โ€œIf we lose that progress, children will pay the price.โ€

    Sheโ€™s carefully watching the spread of several vaccine-preventable diseases, including an increase in whooping cases that far outpace the typical peaks seen every few years. Although the whooping cough vaccine isnโ€™t as effective as the ones for measles and protection wanes over time, the CDC says it remains the best way to prevent the disease.

    Babies under the age of 1 are among the most at risk of severe complications from whooping cough, including slowed or stopped breathing and pneumonia, according to the CDC. About one-third of infants who get whooping cough end up in the hospital. Newborns are especially vulnerable because the CDC doesnโ€™t recommend the first shot until two months. Thatโ€™s why experts recommend pregnant mothers and anyone who will be around the baby to get vaccinated.

    The number of whooping cough cases dropped significantly during the pandemic, but it exploded in recent years. In 2021, the CDC reported 2,116 cases; last year, there were 35,435.

    The numbers this year appear set to eclipse 2024. So far in 2025, 7,111 cases have been reported, which is more than double this time last year. Cases tend to spike in the summer and fall, which adds to expertsโ€™ concern about high numbers so early in the year.

    States on the Pacific Coast and in the Midwest have reported the most cases this year, with Washington leading the country with 742 cases so far, more than five times as many as at this time last year.

    The Washington child who died of whooping cough had no underlying medical conditions, according to a spokesperson for the Spokane Regional Health District. The death was announced in February but occurred in November.

    While Washingtonโ€™s overall vaccination rate for whooping cough has remained relatively steady over the last decade at around 90%, pockets of low vaccination rates have allowed the disease to take root and put the wider community at risk, said Dr. Tao Sheng Kwan-Gett, a pediatrician and chief health officer of the Washington State Department of Health.

    This is the time to strengthen the public health system, he said, to build trust in those areas and make it easier for children to get their routine vaccines.

    โ€œBut instead, weโ€™re seeing the exact opposite happen,โ€ he said. โ€œWeโ€™re weakening our public health system, and that will put us on a path towards more illness and shorter lives.โ€

    Washington was one of 23 states and the District of Columbia that sued HHS and Kennedy following the $11 billion cuts, which rescinded approximately $118 million from the state. Doing so, the state said in court records, would impact 150 full-time employees and cause an immediate reduction in the agencyโ€™s ability to respond to outbreaks.

    Washingtonโ€™s Care-A-Van, a mobile health clinic that travels across the state to provide vaccinations, conduct blood pressure screenings and distribute opioid overdose kits, was a key element in the departmentโ€™s vaccination efforts.

    But that, too, has been diminished.

    An alert on the departmentโ€™s website cataloged the impact.

    โ€œAttention,โ€ it began.

    As a result of the unexpected decision to terminate grant funding, โ€œall Care-A-Van operations have been paused indefinitely, including the cancellation of more than 104 upcoming clinics across the state.โ€

    The department had anticipated providing approximately 2,000 childhood vaccines as part of that effort.

    The frustration came through in Kwan-Gettโ€™s voice. Many people think that federal cuts to public health mean shrinking the federal workforce, he said, but those clawbacks also get passed down to states and cities and counties. The less federal support that trickles down to the local level, the less protected communities will be.

    โ€œIt really breaks my heart,โ€ he said, โ€œwhen I see children suffering from preventable diseases like whooping cough and measles when we have the tools to prevent them.โ€

    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

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  • How Intermittent Fasting Reduces Heart Attack Risk (Directly, Not Via Weight Control!)

    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’ve written before about the benefits of intermittent fasting, such as:

    Intermittent fasting is mostly enjoyed for its metabolic benefits, such as How To Prevent And Reverse Type 2 Diabetes.

    We also covered a very related topic, with intermittent fasting once again being on the suggestions list:

    Improve Your Insulin Sensitivity! โ† this is actually more important even that blood sugar control itself, important as that latter is!

    So, how does it work to reduce heart attack risk?

    While intermittent fasting can be used as a weight loss tool (it also doesn’t have to beโ€”it depends on what you eat and what you’re doing in terms of exercise, amongst other factors), this isn’t about that.

    Although it is also worth mentioning that intermittent fasting does reduce the risks associated with diabetes, hypercholesterolemia, cancer, Alzheimer’s, and more, as well as generally improving cardiovascular health by reducing blood pressure, cholesterol, and insulin resistance, amongst other metrics.

    However, this is about platelet aggregation. Or in whole: platelet activation, aggregation, and thrombosis.

    A team of scientists, Dr. Shimo Dai et al., investigated the effects of alternate-day intermittent fasting on platelets and thrombosis, in two quite different, but both important, demographics:

    • Humans with coronary artery disease
    • Mice with the ApoE gene (the Alzheimer’s risk gene)

    Why the mice? Because they wanted to check the level of cerebral ischemia-reperfusion injury (the damage that occurs after a stroke), and no ethics board will let scientists slice up human participants brains at will.

    In both cases, the intermittent fasting group enjoyed protective effects that the control group (ad libitum eating) did not.

    Specifically, reduced platelet activation, as well as reduced platelet aggregation. Just to be clear:

    • Platelet activation = platelets getting deployed
    • Platelet aggregation = platelets sticking together

    Both are required for thrombosis, which occurs when the platelets, having been activated and aggregated (which is their job, for example to stop bleeding in the case of an injury), block one or more blood vessels.

    A healthy level of platelet activation and aggregation rests in the sweet spot wherefrom it can stop bleeding, without stopping blood circulation.

    This was found to be associated with increased levels of indole-3-propionic acid (IPA), which is created by certain gut bacteria (C. sporogenes), who proliferate enthusiastically during intermittent fasting.

    In few words:

    • intermittent fasting triggers the C. sporogenes to proliferate,
    • which increases IPA levels,
    • which reduces platelet activation and aggregation,
    • which reduces the risk of thrombosis,
    • and thus reduces the risk of heart attack.

    We may hypothesize that this may be a reason to not do intermittent fasting if you have a bleeding disorder, and consult your doctor if you’re on blood thinners.

    For everyone else, this is one more thing that makes intermittent fasting a very healthful practice!

    You can find the paper itself here:

    Intermittent fasting inhibits platelet activation and thrombosis through the intestinal metabolite indole-3-propionate

    And here’s a pop-science article that gets more technical than we have, if you’d like a middle-ground in terms of complexity:

    Intermittent fasting cuts heart attack risk by preventing dangerous blood clots

    Want to try intermittent fasting, but it sounds hard?

    Check out this:

    Hack Your Hunger

    Enjoy!

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  • Why is migraine more common in women thanย men?

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    Weโ€™ve known for a long time that women are more likely than men to have migraine attacks.

    As children, girls and boys experience migraine equally. But after puberty, women are two to three times more likely to experience this potentially debilitating condition.

    Recently, an Australian study showed it may be even more common than we previously thought โ€“ as many as one in three women live with migraine.

    For comparison, migraine affects roughly one in 15 men in Australia.

    So, whatโ€™s behind the difference? Hereโ€™s what we know.

    More than a headache

    Migraine is not just a bad headache โ€“ it is a complex disorder that causes the brain to process sensory information abnormally.

    This means โ€œmigraine brainsโ€ can have difficulty processing information from any of the five senses:

    • sight (leading to problems with light sensitivity and glare)
    • sound (leading to noise sensitivity)
    • smell (certain smells can trigger headaches)
    • touch (leading to face or scalp tenderness)
    • taste (causing distorted taste, nausea and vomiting).

    Migraine attacks typically last anywhere from four hours to three days โ€“ but can be longer.

    In addition to the symptoms above, attacks can include throbbing head pain, dizziness, fatigue and difficulty concentrating. It is these extra symptoms that help diagnose migraine โ€“ not the location of head pain or pain severity.

    Why are attacks more frequent in women?

    Puberty is when the difference between men and women emerges. This is when our bodies massively increase the production of sex hormones.

    People are often surprised to learn that both men and women produce oestrogen, progesterone and testosterone. Testosterone levels are higher in men, whereas women have higher levels of oestrogen and progesterone.

    However, it is not just the type of hormone that makes a difference, but the way they fluctuate over time.

    For many women, there are certain โ€œmilestone momentsโ€ when their migraine tends to worsen due to hormonal fluctuations โ€“ puberty, menstruation, pregnancy and perimenopause (the lead-up to your final period).

    For example, some women notice migraine flare-ups every month, linked to phases in their monthly menstrual cycle when oestrogen levels drop.

    They might even be able to predict when their period will start, as migraine attacks typically start a few days before the bleeding.

    How hormones affect the brain

    Women with migraine can be more sensitive to hormonal changes. This is particularly the case for sudden decreases in oestrogen. But even more subtle changes to hormone levels can cause migraine attacks.

    These hormonal changes can activate brain processes that trigger migraine, such as cortical spreading depression. This is a very slow wave of electrical activity that spreads in the brain, causing some areas to function more slowly than others after it passes.

    Decrease in oestrogen can also affect how we receive and process information through the trigeminal nerve. This plays a key role in the onset and maintenance of migraine pain.

    Diagram showing the trigeminal nerve in the head.
    Oestrogen can affect how we process information through the trigeminal nerve. ttsz/Getty

    All kinds of fluctuations can be a trigger

    Pregnancy can often destabilise migraine again and make attacks more likely, even when someone has previously enjoyed a period of good migraine control.

    Migraine symptoms often become uncontrolled in the first trimester in particular, due to rapid hormonal changes needed to sustain a pregnancy. This usually settles in the second and third trimesters, when hormonal changes stabilise.

    However, giving birth is yet another change.

    Towards the end of pregnancy, oestrogen levels can be 30 times higher than pre-pregnancy levels, and progesterone can be 20 times higher. When these hormones plummet back to normal after giving birth, migraine attacks can often sharply worsen again.

    Perimenopause can also involve random surges of oestrogen from the dwindling supplies of eggs within the ovaries โ€“ which previously produced these hormones cyclically and in abundance. This irregular hormone production can cause random spikes in migraine attacks. It can be extra challenging when combined with other symptoms of menopause such as hot flushes or mood changes.

    Hormonal contraceptives and menopause hormone therapy can also affect migraine control. Sometimes, supplementing hormones at a regular, steady daily dose can help manage the hormone-sensitive headaches and other symptoms. However, for others, adding extra hormones can cause head pain to flare up.

    Does migraine run in the family?

    Genes also play a role. Itโ€™s not a coincidence that migraine is passed down in families through the maternal side.

    This is because mothers pass on mitochondria to children (while fathers do not). Mitochondria are parts inside the cell that control energy.

    People with migraine have fewer functional enzymes within their mitochondria, meaning their brains are in an energy-deficient state. This worsens with migraine attacks as there is even more stress to the system.

    This is also why extra stress (such as sleep deprivation, missed meals, or emotional stress) can trigger a migraine and worsen pain.

    There is also a strong link between migraine in women and anxiety and depression โ€“ conditions women are more likely to develop in response to stressful life events.

    Knowing your own patterns

    If you suspect hormones may be affecting your migraine attacks, it is helpful to keep a diary of symptoms, including headaches. Mark each day per month where you get migraine symptoms, as well as your period, to find patterns.

    Identifying patterns in pain flares helps doctors guide you to a personalised medication plan, which may include hormone therapies or non-hormonal therapies.

    Lakshini Gunasekera, PhD Candidate in Neurology, Monash University; Caroline Gurvich, Associate Professor and Clinical Neuropsychologist, Monash University; Eveline Mu, Research Fellow in Women’s Mental Health, Monash University, and Jayashri Kulkarni, Professor of Psychiatry, Monash University

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

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  • How loneliness affects your health

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    In 2023, the U.S. surgeon general issued an advisory on the โ€œepidemic of loneliness and isolation.โ€ He cited that about half of U.S. adults report feeling lonely, and people are spending increasingly more time alone.

    For young adults ages 15 to 24, time spent in person with friends has declined by nearly 70 percent over the past two decades. Experts attribute increasing isolation across age groups to social media use, declining marriage rates, and early COVID-19 lockdowns disrupting social ties.

    Loneliness has been linked to depression and anxiety, and it also increases the risk of health problems like heart disease and dementia.

    Read on to learn how loneliness impacts your health and what you can do to prevent it.

    What is the difference between loneliness and social isolation?

    Loneliness is feeling disconnected from others. If your relationships donโ€™t feel fulfilling or if you lack a sense of belonging, you might feel lonely, even if you spend time with friends, family, and coworkers.

    Social isolation is rarely interacting with others and lacking social support.

    โ€œSomeone whoโ€™s socially isolated and doesnโ€™t have a lot of social contacts may not feel lonely at all, but someone else may feel lonely even when theyโ€™re surrounded by lots of people,โ€ said psychologist Amy Sullivan in a 2024 Cleveland Clinic article.

    Both loneliness and social isolation can have negative health impacts.

    Who is at risk of loneliness or social isolation?

    Anyone can feel lonely or isolated, but some people are at increased risk. You are more likely to feel lonely or isolated if you:

    • Have a chronic physical or mental health condition
    • Experience discrimination or abuse
    • Live alone
    • Live in a rural area
    • Face language barriers within your community
    • Are coping with a major life change, such as unemployment, the loss of loved one, or divorce

    If you wish you felt closer to others, youโ€™re not alone.

    โ€œIt is easy to feel youโ€™re the only one who needs social connectedness, but that is not true,โ€ said Dr. Tiffani Bell Washington, a psychiatrist, in a 2023 American Medical Association article. โ€œThere is no shame in being lonely. We were built for connection.โ€

    Why does loneliness impact physical health?

    Long-term loneliness increases cortisol, a stress hormone. Chronically high cortisol levels can cause widespread inflammation, which can weaken your immune system and increase your risk of certain health conditions. Plus, loneliness and social isolation can prevent you from making lifestyle choices that help you stay healthy, like getting enough sleep, exercising, and eating nutritious meals.

    Even short-term loneliness can cause health consequences. A 2024 study published in Health Psychology found that even people who report temporary or variable loneliness are more likely to experience symptoms like fatigue, headaches, and nausea.

    What health problems are you at risk of if youโ€™re lonely?

    Loneliness and social isolation can increase your risk of health problems like:

    • Cold and flu
    • High blood pressure
    • Stroke
    • Heart disease
    • Type 2 diabetes
    • Dementia

    People who are lonely or isolated are also at an increased risk of early death, as well as mental health symptoms like anxiety, depression, self-harm, and suicidal thoughts.

    Taking steps to prevent and reduce loneliness and isolation is an important way to help protect against health problems at any age.

    โ€œPeople assume if someone is doing well, making money and has a family that they canโ€™t be lonely, but that is not true,โ€ said Bell Washington. โ€œWe all benefit from having a deeper connection with others, no matter what stage of life weโ€™re in.โ€

    How can you manage loneliness and isolation?

    Schedule quality time with loved ones.

    Prioritizing in-person time with friends and family can create a deeper sense of connection. Even a phone call can help you feel closer to others.

    Donโ€™t use social media as a substitute for socializing.

    โ€œWhen we look at social media, itโ€™s this sense of a connection but itโ€™s not that deep. Weโ€™re missing that personal interaction that we can only get when weโ€™re together,โ€ said psychologist Adam Borland in the Cleveland Clinic article. You may have a lot of โ€˜friendsโ€™ on social media, however, thereโ€™s no depth to that.โ€

    You may also want to take a break from social media to prioritize in-person connections.

    Seek small connections in daily life. 

    While conversations with strangers, neighbors, and coworkers might not provide you with adequate support, these brief interactions can improve your social skills, which can help you feel more confident in seeking closer connections.

    Ask for help.

    Loneliness can be a symptom of depression, so itโ€™s important to take your feelings seriously.

    โ€œIf you notice that you are sad or worried more days than not, that would be a sign that you probably should check in with someone,โ€ said Bell Washington. โ€œIn addition to confiding in a trusted family friend, Iโ€™d recommend reaching out to your personal physician.โ€

    If youโ€™re looking for additional mental health resources, Public Good News has compiled this list, including a guide to finding treatment.

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

    This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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