The Worst Way to Wake Up (and What to Do Instead)

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Not everyone is naturally inclined to be a morning person, but there are things we can do to make things go more easily for our brains!

Cause for alarm?

Dr. Tracey Marks, psychiatrist, explains the impact of our first moments upon awakening, and what that can do to/for us in terms of sleep inertia (i.e. grogginess).

Sleep inertia is worse when waking from deep sleep—and notably, we don’t naturally wake directly from deep sleep unless we are externally aroused (e.g. by an alarm clock).

Dr. Marks suggests the use of more gradual alarms, including those with soft melodies, perhaps birdsong or other similarly gentle things (artificial sunlight alarms are also good), to ease our transition from sleeping to waking. It might take us a few minutes longer to be woken from sleep, but we’re not going to spend the next hour in a bleary-eyed stupor.

For more details on these things and more (including why not to hit “snooze”), enjoy:

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  • Feta Cheese vs Mozzarella – Which is Healthier?

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    Our Verdict

    When comparing feta to mozzarella, we picked the mozzarella.

    Why?

    There are possible arguments for both, but there are a couple of factors that we think tip the balance.

    In terms of macronutrients, feta has more fat, of which, more saturated fat, and more cholesterol. Meanwhile, mozzarella has about twice the protein, which is substantial for a cheese. So this section’s a fair win for mozzarella.

    In the category of vitamins, however, feta wins with more of vitamins B1, B2, B3, B6, B9, B12, D, & E. In contrast, mozzarella boasts only a little more vitamin A and choline. An easy win for feta in this section.

    When it comes to minerals, the matter is decided, we say. Mozzarella has more calcium, magnesium, phosphorus, and potassium, while feta has more copper, iron, and (which counts against it) sodium. A win for mozzarella.

    About that sodium… A cup of mozzarella contains about 3% of the RDA of sodium, while a cup of feta contains about 120% of the RDA of sodium. You see the problem? So, while mozzarella was already winning based on adding up the previous categories, the sodium content alone is a reason to choose mozzarella for your salad rather than feta.

    That settles it, but just before we close, we’ll mention that they do both have great gut-healthy properties, containing healthy probiotics.

    In short: if it weren’t for the difference in sodium content, this would be a narrow win for mozzarella. As it is, however, it’s a clear win.

    Want to learn more?

    You might like to read:

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  • Make Your Coffee Heart-Healthier!

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    Health-Hack Your Coffee

    We have previously written about the general health considerations (benefits and potential problems) of coffee:

    The Bitter Truth About Coffee (or is it?)

    Today, we will broadly assume that you are drinking coffee (in general, not necessarily right now, though if you are, same!) and would like to continue to do so. We also assume you’d like to do so as healthily as possible.

    Not all coffees are created equal

    If you order a coffee in France or Italy without specifying what kind, the coffee you receive will be short, dark, and handsome and without sugar. Healthwise, this is not a bad starting point. However…

    • It will usually be espresso
    • Or it may be what in N. America is called a French press (in Europe it’s just called a cafetière)

    Both of these kinds of coffee mean that cafestol, a compound found in the oily part of coffee and which is known to raise LDL (“bad” cholesterol”), stays in the drink.

    Read: Cafestol and Kahweol: A Review on Their Bioactivities and Pharmacological Properties

    Also: Cafestol extraction yield from different coffee brew mechanisms

    If you’re reading that second one and wondering what a mocha pot or a Turkish coffee is, they are these things:

    So, wonderful as they are for those of us who love strong coffee, they also produce the highest in-drink levels of cafestol. If you’d like to cut the cafestol (for example, if you are keeping an eye on your LDL), we recommend…

    The humble filter coffee

    Whether by your favorite filter coffee machine or a pour-over low-tech coffee setup of the kind you could use even without an electricity supply, the filter keeps more than just the coffee grinds out; it keeps the cafestol out too; most of it, anyway, depending on what kind of filter you use, and the grind of the coffee:

    Physical characteristics of the paper filter and low cafestol content filter coffee brews

    What about instant coffee?

    It has very little cafestol in it. It’s up to you whether that’s sufficient reason to choose it over any other form of coffee (this coffee-lover could never)

    Want to make any coffee healthier?

    This one isn’t about the cafestol, but…

    If you take l-theanine (see here for our previous main feature about l-theanine), the l-theanine acts as a moderator and modulator of the caffeine, amongst other benefits:

    The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review

    As to where to get that, we don’t sell it, but here’s an example product on Amazon

    Enjoy!

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  • Capsaicin For Weight Loss And Against Inflammation

    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.

    Capsaicin’s Hot Benefits

    Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.

    In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.

    Let’s see what the science says…

    First: is it safe?

    Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:

    Mechanisms underlying the hypertensive response induced by capsaicin

    If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:

    Capsaicin and arterial hypertensive crisis

    As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.

    Does it really boost metabolism?

    It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:

    Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications

    This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:

    Chili pepper as a body weight-loss food

    Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:

    Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis

    *To put it in numbers, the benefit was:

    • 5.91 percentage points lower body fat percentage than placebo
    • 6.68 percentage points greater change in body fat mass than placebo

    See also: Difference between percentages and percentage points

    For those who prefer big reviews than single studies, we’ve got you covered:

    The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans

    Does it really reduce inflammation?

    Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.

    Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:

    How much should we take?

    It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.

    If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.

    In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.

    Make sure to take it with plenty of water!

    Where can we get it?

    Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.

    If you’d like to buy it online, here is an example product on Amazon.

    Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.

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  • When Science Brings Hope

    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.

    There’s a lot of bad news out there at present, including in the field of healthcare. So as some measure of respite from that, here’s some good news from the world of health science, including some actionable things to do:

    Run for your life! Or casually meander for your life; that’s fine too.

    Those who enjoy the equivalent of an average of 160mins slow (3mph) walking per day also enjoy the greatest healthspan. Now, there may be an element of two-way causality here (moving more means we live longer, but also, sometimes people move less because of having crippling disabilities, which are themselves not great for healthspan, as well as having the knock-on effect of reducing movement, and so such conditions yield and anti-longevity double-whammy), but for any who are able to, increasing the amount of time per day spend moving, ultimately results (on average) in a lot of extra days in life that we’ll then get to spend moving.

    Depending on how active or not you are already, every extra 1 hour walked could add two hours and 49 minutes to life expectancy:

    Read in full: Americans over 40 could live extra 5 years if they were all as active as top 25% of population, modeling study suggests

    Related: The Doctor Who Wants Us To Exercise Less & Move More

    Re-teaching your brain to heal itself

    Cancer is often difficult to treat, and brain tumors can be amongst the most difficult with which to contend. Not only is everything in there very delicate, but also it’s the hardest place in the body to get at—not just surgically, but even chemically, because of the blood-brain barrier. To make matters worse, brain tumors such as glioblastoma weaken the function of T-cells (whose job it is to eliminate the cancer) by prolonged exposure.

    Research has found a way to restore the responsiveness of these T-cells to immune checkpoint inhibitors, allowing them to go about their cancer-killing activities unimpeded:

    Read in full: New possibilities for treating intractable brain tumors unveiled

    Related: 5 Ways To Beat Cancer (And Other Diseases)

    Here’s to your good health!

    GLP-1 receptor agonists, originally developed to fight diabetes and now enjoying popularity as weight loss adjuvants, work in large part by cutting down food cravings by interfering with the chemical messaging about such.

    As a bonus, it seems that they also can reduce alcohol cravings, especially by targetting the brain’s reward center; this was based on a large review of studies looking at how GLP-1RA use affects alcohol use, alcohol-related health problems, hospital visits, and brain reactions to alcohol cues:

    Read in full: Diabetes medication may be effective in helping people drink less alcohol, research finds

    Related: How To Reduce Or Quit Alcohol

    Take care!

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  • Considering taking Wegovy to lose weight? Here are the risks and benefits – and how it differs from Ozempic

    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 weight-loss drug Wegovy is now available in Australia.

    Wegovy is administered as a once-weekly injection and is approved specifically for weight management. It’s intended to be used in combination with a reduced-energy diet and increased physical activity.

    So how does Wegovy work and how much weight can you expect to lose while taking it? And what are the potential risks – and costs – for those who use it?

    Let’s look at what the science says.

    Halfpoint/Shutterstock

    What is Wegovy?

    Wegovy is a brand name for the medication semaglutide. Semaglutide is a glucagon-like peptide-1 receptor agonist (GLP-1RA). This means it makes your body’s own glucagon-like peptide-1 hormone, called GLP-1 for short, work better.

    Normally when you eat, the body releases the GLP-1 hormone which helps signal to your brain that you are full. Semaglutides enhance this effect, leading to a feeling of fullness, even when you haven’t eaten.

    Another role of GLP-1 is to stimulate the body to produce more insulin, a hormone which helps lower the level of glucose (sugar) in the blood. That’s why semaglutides have been used for several years to treat type 2 diabetes.

    Pack of Wegovy injections
    Wegovy is self-injected once a week. S Becker/Shutterstock

    How does Wegovy differ from Ozempic?

    Like Wegovy, Ozempic is a semaglutide. The way Wegovy and Ozempic work in the body are essentially the same. They’re made by the same pharmaceutical company, Novo Nordisk.

    But there are two differences:

    1) They are approved for two different (but related) reasons.

    In Australia (and the United States), Ozempic is approved for use to improve blood glucose levels in adults with type 2 diabetes. By managing blood glucose levels effectively, the medication aims to reduce the risk of major complications, such as heart disease.

    Wegovy is approved for use alongside diet and exercise for people with a body mass index (BMI) of 30 or greater, or 27 or greater but with other conditions such as high blood pressure.

    Wegovy can also be used in people aged 12 years and older. Like Ozempic, Wegovy aims to reduce the risk of future health complications, including heart disease.

    2) They are both injected but come in different strengths.

    Ozempic is available in pre-loaded single-dose pens with varying dosages of 0.25 mg, 0.5 mg, 1 mg, or 2 mg per injection. The dose can be slowly increased, up to a maximum of 2 mg per week, if needed.

    Wegovy is available in prefilled single-dose pens with doses of 0.25 mg, 0.5 mg, 1 mg, 1.7 mg, or 2.4 mg. The treatment starts with a dose of 0.25 mg once weekly for four weeks, after which the dose is gradually increased until reaching a maintenance dose of 2.4 mg weekly.

    While it’s unknown what the impact of Wegovy’s introduction will be on Ozempic’s availability, Ozempic is still anticipated to be in low supply for the remainder of 2024.

    Is Wegovy effective for weight loss?

    Given Wegovy is a semaglutide, there is very strong evidence it can help people lose weight and maintain this weight loss.

    A recent study found that over four years, participants taking Wevovy as indicated experienced an average weight loss of 10.2% body weight and a reduction in waist circumference of 7.7cm.

    For those who stop taking the medication, analyses have shown that about two-thirds of weight lost is regained.

    Man leans against a bridge rail
    Wegovy can help people lose weight and maintain their weight loss – while they take the drug. Mladen Mitrinovic/Shutterstock

    What are the side effects of Wegovy?

    The most common side effects are nausea and vomiting.

    However, other serious side effects are also possible because of the whole-of-body impact of the medication. Thyroid tumours and cancer have been detected as a risk in animal studies, yet are rarely seen in human scientific literature.

    In the four-year Wegovy trial, 16.6% of participants who received Wegovy (1,461 people) experienced an adverse event that led to them permanently discontinuing their use of the medication. This was higher than the 8.2% of participants (718 people) who received the placebo (with no active ingredient).

    Side effects included gastrointestinal disorders (including nausea and vomiting), which affected 10% of people who used Wegovy compared to 2% of people who used the placebo.

    Gallbladder-related disorders occurred in 2.8% of people who used Wegovy, and 2.3% of people who received the placebo.

    Recently, concerns about suicidal thoughts and behaviours have been raised, after a global analysis reviewed more than 36 million reports of adverse events from semaglutide (Ozempic or Wegovy) since 2000.

    There were 107 reports of suicidal thoughts and self-harm among people taking semaglutide, sadly including six actual deaths. When people stopped the medication, 62.5% found the thoughts went away. What we don’t know is whether dose, weight loss, or previous mental health status or use of antidepressants had a role to play.

    Finally, concerns are growing about the negative effect of semaglutides on our social and emotional connection with food. Anecdotal and scientific evidence suggests people who use semaglutides significantly reduce their daily dietary intake (as anticipated) by skipping meals and avoiding social occasions – not very enjoyable for people and their loved ones.

    How can people access Wegovy?

    Wegovy is available for purchase at pharmacists with a prescription from a doctor.

    But there is a hefty price tag. Wegovy is not currently subsidised through the Pharmaceutical Benefits Scheme, leaving patients to cover the cost. The current cost is estimated at around A$460 per month dose.

    If you’re considering Wegovy, make an appointment with your doctor for individual advice.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland and Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University

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

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  • Oh, Honey

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    The Bee’s Knees?

    If you’d like to pre-empt that runny nose, some say that local honey is the answer. The rationale is that bees visiting the local sources of pollen and making honey will introduce the same allergens to you in a non allergy-inducing fashion (the honey). The result? Inoculation against the allergens in question.

    But does it work?

    Researching this, we found a lot of articles saying there was no science to back it up.

    And then! We found one solitary study from 2013, and the title was promising:

    Ingestion of honey improves the symptoms of allergic rhinitis: evidence from a randomized placebo-controlled trial

    But we don’t stop at titles; that’s not the kind of newsletter we are. We pride ourselves on giving good information!

    And it turned out, upon reading the method and the results, that:

    • Both the control and test groups also took loratadine for the first 4 weeks of the study
    • The test group additionally took 1g/kg bodyweight of honey, daily—so for example if you’re 165lb (75kg), that’s about 4 tablespoons per day
    • The control group took the equivalent amount of honey-flavored syrup
    • Both groups showed equal improvements by week 4
    • The test group only showed continued improvements (over the control group) by week 8

    The researchers concluded from this:

    ❝Honey ingestion at a high dose improves the overall and individual symptoms of AR, and it could serve as a complementary therapy for AR.❞

    We at 10almonds concluded from this:

    ❝That’s a lot of honey to eat every day for months!❞

    We couldn’t base an article on one study from a decade ago, though! Fortunately, we found a veritable honeypot of more recent research, in the form of this systematic review:

    Read: The Potential Use Of Honey As A Remedy For Allergic Diseases

    …which examines 13 key studies and 43 scientific papers over the course of 21 years. That’s more like it! This was the jumping-off point we needed into more useful knowledge.

    We’re not going to cite all those here—we’re a health and productivity newsletter, not an academic journal of pharmacology, but we did sift through them so that you don’t have to, and:

    The researchers (of that review) concluded:

    ❝Although there is limited evidence, some studies showed remarkable improvements against certain types of allergic illnesses and support that honey is an effective anti-allergic agent.

    Our (10almonds team) further observations included:

    • The research review notes that a lot of studies did not confirm which phytochemical compounds specifically are responsible for causing allergic reactions and/or alleviating such (so: didn’t always control for what we’d like to know, i.e. the mechanism of action)
    • Some studies showed results radically different from the rest. The reviewers put this down to differences that were not controlled-for between studies, for example:
      • Some studies used very different methods to others. There may be an important difference between a human eating a tablespoon of honey, and a rat having aerosolized honey shot up its nose, for instance. We put more weight to human studies than rat studies!
      • Some kinds of honey (such as manuka) contain higher quantities of gallic acid which itself can relieve allergies by chemically inhibiting the release of histamine. In other words, never mind pollen-based inoculations… it’s literally an antihistamine.
      • Certain honeys (such as tualang, manuka and gelam) contain higher quantities of quercetin. What’s quercetin? It’s a plant flavonoid that a recent study has shown significantly relieves symptoms of seasonal allergies. So again, it works, just not for the reason people say!

    In summary:

    The “inoculation by local honey” thing specifically may indeed remain “based on traditional use only” for now.

    But! Honey as a remedy for allergies, especially manuka honey, has a growing body of scientific evidence behind it.

    Bottom line:

    If you like honey, go for it (manuka seems best)! It may well relieve your symptoms.

    If you don’t, off-the-shelf antihistamines remain a perfectly respectable option.

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