Undo The Sun’s Damage To Your Skin

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It’s often said that our skin is our largest organ. Our brain or liver are the largest solid organs by mass (which one comes out on top will vary from person to person), our gut is the longest, and our lungs are the largest by surface area. But our skin is large, noticeable, and has a big impact on the rest of our health.

The sun is one of the main damaging factors for our skin; assorted toxins are also a major threat for many people, and once the skin barrier gets broken, it’s a field-day for bacteria.

So, what can we do about it?

Tretinoin: the skin’s rejuvenator

Tretinoin is also called retinoic acid, not to be mistaken for retinol, although they are both retinoids. Tretinoin is much stronger.

As for what it’s stronger at:

It’s usually prescribed for the treatment of sun-damage, acne, and wrinkles. Paradoxically, it works by inflaming the skin (and then making it better, and having done so, keeping it better).

In few words: it encourages your skin to speed up its life cycle, which means that cells die and are replaced sooner, which means the average age of skin cells will be considerably younger at any given time.

This is the same principle as we see at work when it comes to cellular apoptosis and autophagy in general, and specifically the same idea as we discussed when talking about senolytics, compounds that kill aging cells:

Fisetin: The Anti-Aging Assassin

About that paradoxical inflammation…

❝The topical use of tretinoin as an antiacne agent began almost a half century ago. Since that time it has been successfully used to treat comedonal and inflammatory acne.

Over the intervening years, the beneficial effects of tretinoin have grown from an understanding of its potent cornedolytie-related properties to an evolving appreciation of its antiinflammatory actions.

The topical use of clindamycin and tretinoin as a combination treatment modality that includes antibacterial, comedolytic, and antiinflammatoiy properties has proven to be a very effective therapy for treating the various stages of acne

It is now becoming increasingly clear that there may be good reasons for these observations.❞

~ Drs. Schmidt & Gans, lightly edited here for brevity

Read in full: Tretinoin: A Review of Its Anti-inflammatory Properties in the Treatment of Acne

Against damage by the sun

The older we get, the more likely sun damage is a problem than acne. And in the case of tretinoin,

❝In several well-controlled clinical trials, the proportion of patients showing improvement was significantly higher with 0.01 or 0.05% tretinoin cream than with placebo for criteria such as global assessment, fine and coarse wrinkling, pigmentation and roughness.

Improvements in the overall severity of photodamage were also significantly greater with tretinoin than with placebo.

Several placebo-controlled clinical studies have demonstrated that topical tretinoin has significant efficacy in the treatment of photodamaged skin. Improvements in subjective global assessment scores were recorded in:

49–100% of patients using once-daily 0.01% tretinoin,

68–100% of patients using 0.05% tretinoin, and

0–44% of patients using placebo.❞

~ Drs. Wagstaff & Noble

…which is quite compelling.

Read in full: Tretinoin: A Review of its Pharmacological Properties and Clinical Efficacy in the Topical Treatment of Photodamaged Skin

This is very well-established by now; here’s an old paper from when the mechanism of action was unknown (here in the current day, 17 mechanisms of action have been identified; beyond the scope of this article as we only have so much room, but it’s nice to see science building on science):

❝Tretinoin cream has been used extensively to reverse the changes of photoaging. It is the first topical therapy to undergo controlled clinical testing and proved to be efficacious. These results have been substantiated with photography, histopathologie examination, and skin surface replicas.

Tretinoin cream has an excellent safety record; a local cutaneous hypervitaminosis A reaction is the only common problem.❞

~ Dr. Goldfarb et al.

Read in full: Topical tretinoin therapy: Its use in photoaged skin

Is it safe?

For most people, when used as directed*, yes. However, it’s likely to irritate your skin at first, and that’s normal. If this persists more than a few weeks, or seems unduly severe, then you might want to stop and talk to your doctor again.

*See also: Scarring following inappropriate use of 0.05% tretinoin gel

(in the case of a young woman who used it 4x daily instead of 1x daily)

Want to try some?

Tretinoin is prescription-only, so speak with your doctor/pharmacist about that. Alternatively, retinal (not retinol) is the strongest natural alternative that works on the same principles; here’s an example product on Amazon 😎

Take care!

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  • Healthy Living in a Contaminated World – by Dr. Donald Hoernschemeyer

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    There’s a lot going on here, as this book tackles very many kinds of common contaminants, from waste products and industrial chemicals (such as from fracking), pesticides that are banned in most places but not the US, smog and soot from coal and oil power, mercury and other heavy metals, dioxins, Teflon and its close relatives, phthalates, BPA, and other things again regulated out of use in many countries but not entirely in the US (which bans them only in some things, like baby bottles), drinking water issues of various kinds, and much more.

    Indeed, there’s a whole chapter on the US and international regulation of toxic substances; the problem is often that on a political level, the same people who are against nebulous “chemicals” are also against environmentalist regulations that would ban them. This is mostly not a political book though, and rather is chiefly a book of chemistry (the author’s field).

    It does also cover the medical maladies associated with various contaminants, while the bulk of the data is on the chemistry side of such things as “elimination times for toxic chemicals”, “amounts of pesticides in fruit and vegetables”, “antibiotics and hormones used in animal agriculture”, and so forth.

    The style is dense, and/but it is clear the author has made an effort to not be too dry. Still, this is not a fun read; it’s depressing in content and the style is more suited to academia. There are appendices containing glossaries and acronym tables, but reading front-to-back, there’s a lot that’s not explained so unless you also are a PhD chemist, chances are you’ll be needing to leaf forwards and backwards a lot.

    Bottom line: this book is not thrilling, but what you don’t know, can kill you.

    Click here to check out Healthy Living In A Contaminated World, and improve your odds!

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  • 4 Practices To Build Self-Worth That Lasts

    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.

    Self-worth is internal, based on who you are, not what you do or external validation. It differs from self-esteem, which is more performance-based. High self-worth doesn’t necessarily mean arrogance, but can lead to more confidence and success. Most importantly, it’ll help you to thrive in what’s actually most important to you, rather than being swept along by what other people want.

    A stable foundation

    A strong sense of self-worth shapes how you handle boundaries, what you believe you deserve, and what you pursue in life. This matters, because life is unpredictable, so having a resilient internal foundation (like a secure “house”) helps you to weather challenges.

    1. Self-acceptance and compassion:
      • Accept both your positive and negative traits with compassion.
      • Don’t judge yourself harshly; allow yourself to accept imperfections without guilt or shame.
    2. Self-trust:
      • Trust yourself to make choices that benefit you and create habits that support long-term well-being—especially if those benefits are cumulative!
      • Balance self-care with flexibility to enjoy life without being overly rigid.
    3. Get uncomfortable:
      • Growth happens outside your comfort zone. Step into new, challenging experiences to build self-trust.
      • However! Small uncomfortable actions lead to greater confidence and a stronger sense of self. Large uncomfortable actions often doing lead anywhere good.
    4. Separation of tasks:
      • Oftentimes we end up overly preoccupying ourselves with things that are not actually our responsibility. Focus instead on tasks that genuinely belong to you, and let go of trying to control others’ perceptions or tasks.
      • Seek internal validation, not external praise. Avoid people-pleasing behavior.

    Finally, three things to keep in mind:

    • Boundaries: respecting your own boundaries strengthens self-worth, avoiding burnout from people-pleasing.
    • Validation: self-worth is independent of how others perceive you; focus on your integrity and personal growth.
    • Accountability: take responsibility for your actions but recognize that others’ reactions are beyond your control.

    For more on all of these things, enjoy:

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

    Want to learn more?

    You might also like to read:

    Practise Self-Compassion In Your Relationship (But Watch Out!)

    Take care!

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  • Keep Cellulite At Bay

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝Does anything actually get rid of cellulite? Nothing seems to❞

    Let’s get the bad news over with in one go:

    Nothing (that the scientific world currently knows of) can get rid of cellulite permanently, nor completely guard against it proactively. Which, given that it affects up to 98% of women to some degree, and often shows up not long after puberty (though it can appear at any time and often increases later in life), any pre-emptive health regime would need to be started as a child in any case.

    As with many things that predominantly affect women, the world of medicine isn’t entirely sure what causes it, let alone how to effectively treat it.

    Obviously hormones are implicated, namely estrogen.

    Obviously adiposity is implicated, because one can’t have dimples in one’s fat if one doesn’t have enough fat to dimple.

    Other hypothesized contributory factors include genetics, poor diet, inactivity, unhealthy lifestyle (in ways not previously mentioned, e.g. use of alcohol, tobacco, etc), accumulated toxins, and pregnancy.

    Here’s an old paper (from 2004); today’s reviews say pretty much the same thing, but we love how succinctly (albeit, somewhat depressingly) this abstract states how little we know and how little we can do:

    Cellulite: a review of its physiology and treatment

    However, all is not lost!

    There are some things that can affect how much cellulite we get, and there are some things that can reduce it, and even some things that can get rid of it completely—albeit temporarily.

    First, a quick refresher on what it actually is, physiologically speaking: cellulite occurs when connective tissue bands pull the skin down in places, where fat tissue has been able to squeeze through. One of the reasons it is hypothesized women get this more than men is because our fat is not merely different in distribution and overall percentage, but also in how the fat cells stack up; we generally have have of a vertical stacking structure going on, while men generally have a more horizontal structure. This means that it can be easier for ours to get moved about differently, causing the connective tissue to pull on the skin unevenly in places.

    With that in mind…

    Prevention is, as we say, probably impossible if your body is running on estrogen. However, those contributory factors we mentioned above? Most of those are modifiable, including these things that it is hypothesized can reduce it:

    Diet: as it seems to be worsened by inflammation (what isn’t?), an anti-inflammatory diet is recommended.

    Exercise: there are three things here: 1) exercises to improve circulation and thus the body’s ability to sort things out by itself 2) HIIT exercise to reduce body fat percentage, if one has a high enough starting body fat percentage for that to be a healthy goal 3) mobility exercises, to ensure our connective tissues are the right amount of mobile.

    Creams and lotions

    These reduce the superficial appearance of cellulite, without actually treating the thing itself. Mostly they are caffeine-based, which when used topically increases blood flow and works as a local diuretic, reducing the water content of the fat cells, diminishing the appearance of the cellulite by making each fat cell physically smaller (while still containing the same amount of fat, and it’ll bounce back in size as soon as the body can restore osmotic balance).

    Medical procedures

    There are too many of these to discuss them all separately, but they all work on the principle of breaking up the tough bands of connective tissue to eliminate the dimpling of cellulite.

    The methods they use vary from ultrasound to cryolipolysis to lasers to “vacuum-assisted precise tissue release”, which involves a suction pump and a multipronged robotic assembly with needles to administer anaesthetic as it goes and small blades to cut the connective tissues under the skin:

    Tissue Stabilized–Guided Subcision for the Treatment of Cellulite

    That last one definitely sounds like the least fun, but it’s also the only one that doesn’t take months to maybe see results.

    Cellulite can and almost certainly will come back after all of these.

    Home remedies

    Aside from at-home versions of the above (not the robots with vacuum pumps and needles and microblades, hopefully, but for example homemade caffeine creams), and of course diet and exercise which can be considered “home remedies”, there are two more things worth mentioning:

    Dry brushing: using a body brush to, as the name suggests, simply brush one’s skin. The “dry” aspect here is simply that it’s not done in the bath or shower; it’s done while dry. It can improve local circulation of blood and lymph, allowing for better detoxification and redistribution of needed bodily resources.

    Here’s an example dry brushing body brush on Amazon; this writer has one and hates it, but I’ve also tried with other kinds of brush and hate them too, so it seems to be a me thing rather than a brush thing, and I have desisted in trying, now. Maybe you will like it better; many people do.

    Self-massage: or massage by someone else, if that’s an option for you and you prefer. In this case, it works by a different mechanism than dry brushing; this time it’s working by the same principle as the medical techniques described in the previous section; it’s physically breaking down the toughened bits of connective tissue.

    Here’s an example wooden massage roller on Amazon; this writer has one and loves it; it’s sooooooo good. I got it as a matter of general maintenance for my fascia, but it’s also very good if I get a muscular pain now and again. As for cellulite, I personally get just a little cellulite sometimes (in the backs of my thighs), and whenever I use this regularly, it goes away for at least a while.

    A quick note in closing

    Cellulite is normal for women and is not unhealthy. Much like gray hair for example, it’s something that can be increased by poor health, but the thing itself isn’t intrinsically unhealthy, and most of us get it to some degree at some point.

    Nevertheless, aesthetic factors can also have a role to play in mental health, and we tend to feel best when we like the way our body looks. If for you that means wanting less/no cellulite, then the above are some ways towards that.

    As a bonus, most of the nonmedical options are directly good for the physical health anyway, so doing them is of course good.

    In particular that last one (the wooden massage roller), because that connective tissue we talked about? It matters for a lot more than just cellulite, and is heavily implicated in a lot of kinds of chronic pain, so it pays to keep it in good health:

    Fascia: Why (And How) You Should Take Care Of Yours

    (that article, also written by this same writer by the way, suggests a vibrating foam roller—those are very popular; I just really love my wooden one, and find it more effective)

    Take care!

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  • Breadfruit vs Custard Apple – 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 breadfruit to custard apple, we picked the breadfruit.

    Why?

    Today in “fruits pretending to be less healthy things than they are”, both are great, but one of these fruits just edges out the other in all categories. This is quite simple today:

    In terms of macros, being fruits they’re both fairly high in carbs and fiber, however the carbs are close to equal and breadfruit has nearly 2x the fiber.

    This also means that breadfruit has the lower glycemic index, but they’re both medium-low GI foods with a low insulin index.

    When it comes to vitamins, breadfruit has more of vitamins B1, B3, B5, and C, while custard apple has more of vitamins A, B2, and B6. So, a 4:3 win for breadfruit.

    In the category of minerals, breadfruit has more copper, magnesium, phosphorus, potassium, and zinc, while custard apple has more calcium and iron.

    In short, enjoy both, but if you’re going just for one, breadfruit is the healthiest.

    Want to learn more?

    You might like to read:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • Broccoli Sprouts & Sulforaphane

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝How much science is there behind sulforaphane / broccoli spirits and its health claims??❞

    So, first of all, what it is: sulforaphane is a compound found in Brassica oleracea, of which species broccoli is a cultivar. It’s found in the other Brassica oleracea cultivars too (e.g. cauliflower, various cabbages, Brussels sprouts, kale, etc), but for whatever reason*, most research has been on broccoli and broccoli sprouts.

    *Likely the reason is: research begets research—it’s easier to get funding to expand upon previous research, than it is to break ground on researching a different plant, where for the first third of your paper you have almost no existing scientific literature to cite. So once they got started on broccoli sprouts, everything else has been broccoli sprouts too.

    And for clarity on what broccoli sprouts are: this means that when broccoli seeds have been germinated and just begun to sprout, they are harvested and eaten. That’s the one-line explanation, anyway; there’s a little more to it than that, so anyone interested should check out our previous main feature:

    Good Things Come In Small Packages: Sprout Your Seeds, Grains, Beans, Etc

    …and for more depth than we have room for in a one-page article, check out this book we reviewed:

    The Sprout Book: Tap Into The Power Of The Planet’s Most Nutritious Food – by Doug Evans

    One thing that the science is clear on: sprouts of a given plant indeed have much higher general nutritional density than their “adult” siblings. And in the case of sulforaphane specifically, it’s about 100x higher in broccoli sprouts than in adult broccoli:

    Broccoli or Sulforaphane: Is It the Source or Dose That Matters? ← we suggest skipping down to the section “broccoli-based clinical trials”

    So, that prompts the next question: do we care?

    In other words: is sulforaphane really particularly important?

    Sulforaphane vs cancer

    The most well-evidenced health-giving property of sulforaphane is its anticancer activity:

    Brassicaceae-Derived Anticancer Agents: Towards a Green Approach to Beat Cancer

    A lot of the research there is epidemiological rather than RCTs, and where there are RCTs, they are mostly small ones, like this 10-person broccoli soup study about bioavailability (rather than the effects themselves):

    Bioavailability of Glucoraphanin and Sulforaphane from High-Glucoraphanin Broccoli

    To get into sulforaphane’s anticancer potential in seriousness, we have to look at a lot of in-vitro studies trialling it to limit carcinogenesis, or to shrink tumors with it, or specifically targetting cancer stem cells with it, which make for quite compelling reading:

    Dietary Sulforaphane in Cancer Chemoprevention: The Role of Epigenetic Regulation and HDAC Inhibition

    A quick aside: if you’re reading that and thinking “Why is sonic the hedgehog in here?” it’s because after the observation of the influence of certain genes that influence cuticular denticles (the growth of spikes) on fruit fly larvae (bearing in mind the fruit fly Drosophila melanogaster is used for so much first- or second-line genetic research, being either the go-to or the go-to after the nematode C. elegans) caused the whole group of genes to get called “hedgehog genes” and then it became scientific convention to name each newly researched gene in that set after a different kind of hedgehog. One of them, instead of being named after a real-world hedgehog species like the others, got named after the videogame character.

    Unfortunately, this now means that because the gene is associated with a certain congenital brain disorder, sometimes a doctor has to explain to a family that the reason their baby has a brain defect is because of a mutated sonic hedgehog.

    Ok, back to talking about cancer. Let’s just quickly drop a few more papers so it’s clear that this is well-established:

    However, that’s not the only established benefit:

    ❝SFN has other beneficial effects in addition to cancer protection. SFN exhibits neuroprotective effects and is implemented in treating conditions such as traumatic brain injury, Alzheimer’s disease and Parkinson’s disease.❞

    Source: Sulforaphane in broccoli: The green chemoprevention!! Role in cancer prevention and therapy

    Now, after the extract we quoted above, the rest of the section “other health benefits of sulforaphane” includes a lot of speculation, weak science, and/or things attributable to other phytochemicals in broccoli, including various polyphenols, vitamins, and minerals.

    About those broccoli spirits

    Ok, we know it was a typo, but… Actually, there is something worth mentioning here, and that’s that sulforaphane is only activated when glucoraphanin (its inactive form) comes into contact with myrosinase (an enzyme that’s only released when the plant is damaged).

    In other words, it’s necessary to injure the broccoli before consuming it, in order to release the spirits myrosinase. Now, while very few people are out there swallowing adult broccoli plants whole, it could well happen that people might wolf down uncut broccoli sprouts, since they are only small, after all.

    For this reason, it’s best that broccoli, even if it’s broccoli sprouts, be cut while raw before consumption.

    In terms of cooking, heat in excess of 140℃ / 284℉ will destroy the glucoraphanin, and less/no glucoraphanin means less/no sulforaphane.

    So, enjoying them raw or lightly steaming them seems to be best for this purpose:

    Impact of thermal processing on sulforaphane yield from broccoli (Brassica oleracea L. ssp. italica)

    Just want a supplement?

    Many studies (including some cited by the research reviews we cited above) deal with sulforaphane in extract form, rather than whole plants, so there’s no shame in taking it that way if you’re not a fan of broccoli.

    We don’t sell it, but here for your convenience is an example product on Amazon 😎

    Enjoy!

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  • Mythbusting The Big O

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    “Early To Bed…”

    In yesterday’s newsletter, we asked you for your (health-related) views on orgasms.

    But what does the science say?

    Orgasms are essential to good health: True or False?

    False, in the most literal sense. One certainly won’t die without them. Anorgasmia (the inability to orgasm) is a condition that affects many postmenopausal women, some younger women, and some men. And importantly, it isn’t fatal—just generally considered unfortunate:

    Anorgasmia Might Explain Why You’re Not Orgasming When You Want To

    That article focuses on women; here’s a paper focusing on men:

    Delayed Orgasm and Anorgasmia

    Orgasms are good for the health, but marginally: True or False?

    True! They have a wide array of benefits, depending on various factors (including, of course, one’s own sex). That said, the benefits are so marginal that we don’t have a flock of studies to cite, and are reduced to pop-science sources that verbally cite studies that are, alas, nowhere to be found, for example:

    Doubtlessly the studies do exist, but are sparse enough that finding them is a nightmare as the keywords for them will bring up a lot of studies about orgasms and health that aren’t answering the above question (usually: health’s affect on orgasms, rather than the other way around).

    There is some good science for post-menopausal women, though! Here it is:

    Misconceptions About Sexual Health in Older Women

    (if you have the time to read this, this also covers many very avoidable things that can disrupt sexual function, in ways that people will errantly chalk up to old age, not knowing that they are missing out needlessly)

    Orgasms are good or bad, depending on being male or female: True or False

    False, broadly. The health benefits are extant and marginal for almost everyone, as indicated above.

    What’s that “almost” about, then?

    There are a very few* people (usually men) for whom it doesn’t go well. In such cases, they have a chronic and lifelong problem whereby orgasm is followed by 2–7 days of flu-like and allergic symptoms. Little is known about it, but it appears to be some sort of autoimmune disorder.

    Read more: Post-orgasmic illness syndrome: history and current perspectives

    *It’s hard to say for sure how few though, as it is surely under-reported and thus under-diagnosed; likely even misdiagnosed if the patient doesn’t realize that orgasms are the trigger for such episodes, and the doctor doesn’t think to ask. Instead, they will be busy trying to eliminate foods from the diet, things like that, while missing this cause.

    Orgasms are better avoided for optimal health: True or False?

    Aside from the above, False. There is a common myth for men of health benefits of “semen retention”, but it is not based in science, just tradition. You can read a little about it here:

    The short version is: do it if you want; don’t if you don’t; the body will compensate either way so it won’t make a meaningful difference to anything for most people, healthwise.

    Small counterpoint: while withholding orgasm (and ejaculation) is not harmful to health, what does physiologically need draining sometimes is prostate fluid. But that can also be achieved mechanically through prostate milking, or left to fend for itself (as it will in nocturnal emissions, popularly called wet dreams). However, if you have problems with an enlarged prostate, it may not be a bad idea to take matters into your own hands, so to speak. As ever, do check with your doctor if you have (or think you may have) a condition that might affect this.

    One final word…

    We’re done with mythbusting for today, but we wanted to share this study that we came across (so to speak) while researching, as it’s very interesting:

    Clitorally Stimulated Orgasms Are Associated With Better Control of Sexual Desire, and Not Associated With Depression or Anxiety, Compared With Vaginally Stimulated Orgasms

    On which note: if you haven’t already, consider getting a “magic wand” style vibe; you can thank us later (this writer’s opinion: everyone should have one!).

    Top tip: do get the kind that plugs into the wall, not rechargeable. The plug-into-the-wall kind are more powerful, and last much longer (both “in the moment”, and in terms of how long the device itself lasts).

    Enjoy!

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