
The Music That Has Painkilling Effects
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.
And no, it’s not about distraction.
A recent study by Dr. Vesa Putkinen et al. has looked into the neurological effects of listening to music we find pleasant, and what exactly is going on for us neurologically in response to that.
As it turns out, listening to pleasurable music activates the brain’s opioid receptors.
In other words, the response is neurologically similar to taking an opioid drug, except that it’s more moderate, so it’s not addictive.
Some specific findings from the study:
- Favorite music triggered opioid release in brain areas linked to pleasure.
- The amount of opioid release correlated with how often participants experienced “chills” from the music.
- Individuals with more opioid receptors had stronger brain activation responses to music
*For example, smoking kills opioid receptors, as does aging, and women typically have fewer opioid receptors than men; see: Interindividual variability and lateralization of μ-opioid receptors in the human brain
In terms of how strong this response is, the researchers concluded that music can induce pleasure similarly to survival-related rewards like food and sex.
Of course, it has to be the right music for us personally, but then, isn’t that true of food and sex also?
You can read the study in full here:
Pleasurable music activates cerebral µ-opioid receptors: a combined PET-fMRI study
It reminds us of the painkilling effects of nature that we wrote about a while back:
How Nature Provides Us With A Surprisingly Powerful Painkiller
…which again, was not a matter of distraction; in that case it was about reducing the actual signals of pain, so that we are physically less able to feel it.
So perhaps, for a combination effect, listen to your favorite music while enjoying your garden or a local park!
Want to learn more?
We’ve written quite a bit about pain management, including:
- Before You Reach For That Tylenol…
- How To Stop Pain Spreading
- How To Dial Down Your Pain
- Managing Chronic Pain (Realistically!)
- Get The Right Help For Your Pain
- The 7 Approaches To Pain Management
- Science-Based Alternative Pain Relief (When Painkillers Aren’t Helping, These Things Might)
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
How Your Exercise Today Gives A Brain Boost Tomorrow
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.
Regular 10almonds readers may remember we not long back wrote about a study that showed how daily activity levels, in aggregate, make a difference to brain health over the course of 1–2 weeks (in fact, it was a 9-day study):
Daily Activity Levels & The Measurable Difference They Make To Brain Health
Today, we’re going to talk about a new (published today, at time of writing) study that shows the associations between daily exercise levels (amongst other things) and how well people performed in cognitive tests the next day.
By this we mean: they recorded exercise vs sedentary behavior vs sleep on a daily basis (using wearable tech to track it), and tested them daily with cognitive tests, and looked at how the previous day’s activities (or lack thereof) impacted the next day’s test results.
Notably, the sample was of older adults (aged 50–83). The sample size wasn’t huge but was statistically significant (n=76) and the researchers are of course calling for more studies to be done with more people.
What they found
To put their findings into few words:
- Consistent light exercise boosts general cognitive performance not just for hours (which was already known) but through the next day.
- More moderate or vigorous activity than usual in particular led to better working memory and episodic memory the next day.
- More sleep (especially slow-wave deep sleep) improved episodic memory and psychomotor speed.
- Sedentary behavior was associated with poorer working memory.
Let’s define some terms:
- general cognitive performance = average of scores across the different tests
- working memory = very short term memory, such as remembering what you came into this room for, or (as an example of a test format) being able to take down a multi-digit number in one go without it being broken down (and then, testing with longer lengths of number until failure)
- episodic memory = memory of events in a narrative context, where and when they happened, etc
- psychomotor speed = the speed of connection between perception and reaction in quick-response tests
These are, of course, all useful things to have, which means the general advice here is to:
- move more, generally
- exercise more, specifically
- sit less, whenever reasonably possible
- sleep well
You can read the study itself here:
Want to know the best kind of exercise for brain health?
Check out our article about neuroscientist Dr. Suzuki, and what she has to say about it:
The Exercise That Protects Your Brain
Enjoy!
Share This Post
-
Palliative care as a true art form
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.
How do you ease the pain from an ailment amidst lost words? How can you serve the afflicted when lines start to blur? When the foundation of communication begins to crumble, what will be the pillar health-care professionals can lean on to support patients afflicted with dementia during their final days?
The practice of medicine is both highly analytical and evidence based in nature. However, it is considered a “practice” because at the highest level, it resembles a musician navigating an instrument. It resembles art. Between lab values, imaging techniques and treatment options, the nuances for individualized patient care so often become threatened.
Dementia, a non-malignant terminal illness, involves the progressive cognitive and social decline in those afflicted. Though there is no cure, dementia is commonly met in the setting of end-of-life care. During this final stage of life, the importance of comfort via symptomatic management and communication usually is a priority in patient care. But what about the care of a patient suffering from dementia? While communication serves as the vehicle to deliver care at a high level, medical professionals are suddenly met with a roadblock. And there … behind the pieces of shattered communication and a dampened map of ethical guidelines, health-care providers are at a standstill.
It’s 4:37 a.m. You receive a text message from the overnight nurse at a care facility regarding a current seizure. After lorazepam is ordered and administered, Mr. H, a quick-witted 76-year-old, stabilizes. Phenobarbital 15mg SC qhs was also added to prevent future similar events. You exhale a sigh of relief.
Mr. H. has been admitted to the floor 36 hours earlier after having a seizure while playing poker with colleagues. Since he became your patient, he’s shared many stories from professional and family life with you, along with as many jokes as he could fit in between. However, over the course of the next seven days, Mr. H. would develop aspiration pneumonia, progressing to ventilator dependency and, ultimately, multi-organ failure with rapid cognitive decline.
What strategies and tools would you use to maximize the well-being of your patient during his decline? How would you bridge the gap of understanding between the patient’s family and health-care team to provide the standard of care that all patients are owed?
To give Mr. H. the type of care he would have wanted, upon his hospital admission, he should have been questioned about his understanding of illness along with the goals of care of the medical team. The patient should have been informed that it is imperative to adhere to the medical regimen implemented by his team along with the risks of not doing so. In the event disease-related complications arose, advanced directives should have been documented to avoid any unnecessary measures.
It is important to note, that with each change in status of the patient’s health status, the goal of treatment must be reassessed. The patient or surrogate decision-maker’s understanding of these goals is paramount in maintaining the patient’s autonomy. It is often said that effective communication is the bedrock of a healthy relationship. This is true regardless of type of relationship.
This is why I and Megan Vierhout wrote Integrated End of Life Care in Dementia: A Comprehensive Guide, a book targeted at providing a much-needed road map to navigate the many challenges involved in end-of-life care for individuals with dementia. Ultimately, our aim is to provide a compass for both health-care professionals and the families of those affected by the progressive effects of dementia. We provide practical advice on optimizing communication with individuals with dementia while taking their cognitive limitations, preferences and needs into account.
I invite you to explore the unpredictable terrain of end-of-life care for patients with dementia. Together, we can pave a smoother, sturdier path toward the practice of medicine as a true art form.
This article is republished from healthydebate under a Creative Commons license. Read the original article.
Share This Post
-
Insomnia Decoded – by Dr. Audrey Porter
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 about sleep books before, so what makes this one different? Its major selling point is: most of the focus isn’t on the things that everyone already knows.
Yes, there’s a section on sleep hygiene and yes it’ll tell you to cut the caffeine and alcohol, but most of the advice here is beyond that.
Rather, it looks at finding out (if you don’t already know for sure) what is keeping you from healthy sleep, be it environmental, directly physical, or psychological, and breaking out of the stress-sleep cycle that often emerges from such.
The style is light and conversational, but includes plenty of science too; Dr. Porter knows her stuff.
Bottom line: if you feel like you know what you should be doing, but somehow life keeps conspiring to stop you from doing it, then this is the book that could help you break out that cycle.
Click here to check out Insomnia Decoded, and get regular healthy sleep!
Share This Post
Related Posts
-
‘Free birthing’ and planned home births might sound similar but the risks are very different
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.
The death of premature twins in Byron Bay in an apparent “wild birth”, or free birth, last week has prompted fresh concerns about giving birth without a midwife or medical assistance.
This follows another case from Victoria this year, where a baby was born in a critical condition following a reported free birth.
It’s unclear how common free birthing is, as data is not collected, but there is some evidence free births increased during the COVID pandemic.
Planned home births also became more popular during the pandemic, as women preferred to stay away from hospitals and wanted their support people with them.
But while free births and home births might sound similar, they are a very different practice, with free births much riskier. So what’s the difference, and why might people opt for a free birth?
What are home births?
Planned home births involve care from midwives, who are registered experts in childbirth, in a woman’s home.
These registered midwives work privately, or are part of around 20 publicly funded home birth programs nationally that are attached to hospitals.
They provide care during the pregnancy, labour and birth, and in the first six weeks following the birth.
The research shows that for women with low risk pregnancies, planned home births attended by competent midwives (with links to a responsive mainstream maternity system) are safe.
Home births result in less intervention than hospital births and women perceive their experience more positively.
What are free births?
A free birth is when a woman chooses to have a baby, usually at home, without a registered health professional such as a midwife or doctor in attendance.
Different terms such as unassisted birth or wild pregnancy or birth are also used to refer to free birth.
The parents may hire an unregulated birth worker or doula to be a support at the birth but they do not have the training or medical equipment needed to manage emergencies.
Women may have limited or no health care antenatally, meaning risk factors such as twins and breech presentations (the baby coming bottom first) are not detected beforehand and given the right kind of specialist care.
Why do some people choose to free birth?
We have been studying the reasons women and their partners choose to free birth for more than a decade. We found a previous traumatic birth and/or feeling coerced into choices that are not what the woman wants were the main drivers for avoiding mainstream maternity care.
Australia’s childbirth intervention rates – for induction or augmentation of labour, episiotomy (cutting the tissue between the vaginal opening and the anus) and caesarean section – are comparatively high.
One in ten women report disrespectful or abusive care in childbirth and some decide to make different choices for future births.
Lack of options for a natural birth and birth choices such as home birth or birth centre birth also played a major role in women’s decision to free birth.
Publicly funded home birth programs have very strict criteria around who can be accepted into the program, excluding many women.
In other countries such as the United Kingdom, Netherlands and New Zealand, publicly funded home births are easier to access.
It can be difficult to access home birth services in Australia.
Ink Drop/ShutterstockOnly around 200 midwives provide private midwifery services for home births nationally. Private midwives are yet to obtain insurance for home births, which means they are risking their livelihoods if something goes wrong and they are sued.
The cost of a home birth with a private midwife is not covered by Medicare and only some health funds rebate some of the cost. This means women can be out of pocket A$6-8,000.
Access to home birth is an even greater issue in rural and remote Australia.
How to make mainstream care more inclusive
Many women feel constrained by their birth choices in Australia. After years of research and listening to thousands of women, it’s clear more can be done to reduce the desire to free birth.
As my co-authors and I outline in our book, Birthing Outside the System: The Canary in the Coal Mine, this can be achieved by:
- making respectful care a reality so women aren’t traumatised and alienated by maternity care and want to engage with it
- supporting midwifery care. Women are seeking more physiological and social ways of birthing, minimising birth interventions, and midwives are the experts in this space
- supporting women’s access to their chosen place of birth and model of care and not limiting choice with high out-of-pocket expenses
- providing more flexible, acceptable options for women experiencing risk factors during pregnancy and/or birth, such as having a previous caesarean birth, having twins or having a baby in breech position. Women experiencing these complications experience pressure to have a caesarean section
- getting the framework right with policies, guidelines, education, research, regulation and professional leadership.
Ensuring women’s rights and choices are informed and respected means they’re less likely to feel they’re left with no other option.
Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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:
-
Brussels Sprouts vs Dandelion Greens – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing Brussels sprouts to dandelions, we picked the dandelions.
Why?
Both are great, and it’s such a strong pairing that we’re surprised we haven’t done this one before! But there is a winner, on balance:
In terms of macros, the sprouts have more fiber and protein, while the dandelions have more carbs, and/but all the numbers are quite close, so this is either a tie or the slenderest of nominal wins to dandelions.
In the category of vitamins, Brussels sprouts have more of vitamins B5, B9, and C, while dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, E, and K, winning easily by a large margin.
Looking at minerals, the sprouts have more selenium, while dandelions have more calcium, copper, iron, magnesium, manganese, and potassium, winning convincingly again.
In other considerations, Brussels sprouts have sulforaphane while dandelion greens have more polyphenols, so this round’s either a tie or a nominal win to dandelions (because those are admittedly a lot of polyphenols).
Either way, adding up the sections makes for a clear overall win for dandelion greens, but by all means do enjoy either or both, as Brussels sprouts are certainly a top-tier food too!
Want to learn more?
You might like:
- Broccoli Sprouts & Sulforaphane ← this is written about Broccoli, but all Brassica oleracea sprouts have this, and that includes Brussels sprouts
- How Dandelions Can Protect Your Brain
Enjoy!
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:
-
Complete Guide To Fasting – By Dr. Jason Fung
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 it comes to intermittent fasting, the plethora of options can be daunting at first, as can such questions as what fluids are ok to take vs what will break the fast, what to expect in terms of your first fasting experience, and how not to accidentally self-sabotage.
Practised well, intermittent fasting can be a very freeing experience, and not at all uncomfortable. Practised badly, it can be absolutely miserable, and this is one of those things where knowledge makes the difference.
Dr. Fung (yes, the same Dr. Fung we’ve featured before as an expert on metabolic health) shares this knowledge over the course of 304 pages, with lots of scientific information and insider tips. He covers the different kinds of fasting, how each of them work and what they do for the body and brain, hunger/satiety hacks, lots of “frequently asked questions”, and even a range of recipes to help smooth your journey along its way.
The style is very well-written pop-science; it’s engaging and straightforward without skimping on science at all.
Bottom line: if you’re thinking of trying intermittent fasting but aren’t sure where/how to best get started, this book can set you off on the right foot and keep you on the right track thereafter.
Click here to check out The Complete Guide to Fasting, and enjoy the process as well as the results!
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:








