Tretinoin For 300 Days: What To Expect

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“Laura Try” tries things. This time, it’s tretinoin, a retinoid that’s more effective than retinol. Here’s what she found:

Glowing up

Some of Laura’s tips based on her experience:

  • Use it in the evening (since it increases short-term photosensitivity)
  • Protect skin from the sun (for the above reason—despite the fact that in the long-term, it reverses sun damage you may have accumulated prior to use)
  • Start on the weakest strength, and increase to a stronger strength gradually (0.05% is a very common dose)
  • Use a pea size amount for the whole face (do the “apply truly tiny dots to strategic locations before massaging into skin” method)
  • Use on completely dry skin (or you will waste it)
  • Avoid creases of the skin, around the nose and earlobes (creases can cause the product to accumulate in the line, and some areas of your face may be more sensitive to tretinoin’s effects than others)
  • When starting, apply every third night. After a few weeks go to every second night. Increase the frequency gradually until daily (this is what most people do—speedrun at your own risk)
  • Consider a gentle cleansing cream, rather than a face wash (to avoid drying out your face)
  • Avoid exfoliants and other complex products and ingredients (another reason why it’s good to do it at night; you are less likely to then want to put other things on your face immediately afterwards)

For more on all of this plus a lot of visuals, enjoy:

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

Want to learn more?

You might also like:

Undo The Sun’s Damage To Your Skin ← this was our research review article about tretinoin

Take care!

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  • A Very Accessible New Way To Regenerate Your Gut

    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 fact, a plurality of ways:

    Polyamines to the rescue

    Polyamines are small molecules (by which we mean: small even by molecular standards) made of more than one amino acid. They occur naturally in our bodies, and in many of the foods we eat.

    We’ve written about some polyamines before:

    No, not all polyamines have sperm-themed names, but that’s just where several important ones were first identified. What can we say; apparently scientists just loved looking at that stuff in the 1800s!

    Another important polyamine has the delightful name putrescine, whose name comes from…

    The smell of death: evidence that putrescine elicits threat management mechanisms

    Scientists (Dr. Nadja Gebert et al.) have identified why these polyamines and more should ideally form a good part of our diet.

    Specifically, they found that after intestinal damage, the body increases its own polyamine levels, such as spermidine and putrescine to support protein homeostasis and regeneration. Upon testing further, they found that boosting the polyamine metabolism with dietary interventions and/or oral supplementation (which one might consider a dietary intervention in any case) restores regenerative capacity in aged intestinal cells.

    In other words, the aging intestine remains capable of repair at the molecular level—it just needs the right molecular trigger to kick-start its regenerative capacity again.

    And there’s more! Per the study authors,

    ❝By analyzing proteins and metabolites in intestinal tissue and conducting experiments to show how the intestine recovers after damage caused by 5-fluorouracil, we were able to determine that the reduced regenerative capacity of older intestinal cells is not an unavoidable effect of aging. Rather, it is directly related to a disruption in proteostasis.

    Aging is not an irreversible process. If we understand how cells lose their balance—and how we can restore it—we may not be able to stop aging, but we can significantly mitigate its effects on our bodies.❞

    You can read the paper in full, here: Polyamines sustain epithelial regeneration in aged intestines by modulating protein homeostasis

    And if you’re wondering how to get more polyamines in your diet, then here you go:

    Top 12 Food Sources Of Each Of The Most Important Polyamines

    And if you’d rather go for a supplement-based approach then check out:

    The Orchid That Renovates Your Gut (Gently) ← along with where to get it!

    Want to learn more?

    For a much more detailed overview of healing your gut, you might like this book that we reviewed a little while back:

    Heal Your Gut, Save Your Brain – by Dr. Partha Nandi

    Enjoy!

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  • Why does squishing NeeDoh, slime, or putty feel so satisfying?

    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.

    NeeDoh is the latest squishy sensory toy to go viral. Social media is reporting how these blobs of gel are flying off the shelves, and are in short supply.

    But squishy sensory toys have been around much longer than this latest fad. You might remember putty, slime or stress balls.

    So why are these products so popular? And when are sensory objects more than just toys?

    Instagram

    What are these products?

    NeeDoh is one of many stress-ball-esque, pliable, squeezable products.

    They’re mainly made from a type of rubber or polymer. And their composition affects their consistency, pliability, texture and ability to form shapes.

    For instance, they can be soft, stretchy and oozy while still being able to hold a shape. Some form into a ball and can bounce.

    Often, the products are said to be non-toxic, durable and satisfying to squeeze repeatedly.

    Why do people like them?

    People find such products appealing for a number of reasons. This might depend on their personal preference, sensory sensitivity among neurodivergent people, energy levels, or a combination. They might:

    • enjoy the tactile experience
    • find it makes them feel calm
    • allows them to focus more easily
    • use these products to avoid other behaviours, such as nail biting.

    Neuroscience helps explain some of this.

    Brain regions associated with planning and emotional regulation are activated when adults squeeze a soft or medium density stress ball. This might explain why some people can feel calm or say they can focus on a task more easily.

    The brain also wants fingers and hands to fidget and tinker, even when doing sedentary activities like reading. So rather than using hands for less accepted behaviours, such as skin picking or nail biting, they can be used to squish these objects. It can be comforting when we see others fidgeting too as it makes it more socially acceptable.

    But not everyone likes how these squishable objects make them feel. Others find the sensation unpleasant or even painful.

    We have neural circuits in our body and brain responsible for perceiving and processing incoming sensory information from the world around us, such as light, sound, pressure and temperature.

    These circuits form a loop between our brain and body to work out if we find these sensations pleasant or unpleasant. If there is too much sensory input at one time, we can even find these sensations painful.

    The serious side of sensory products

    Sensory objects are more than a marketing gimmick. They are increasingly used in schools, but with mixed results.

    There have been no formal studies on the educational benefits of NeeDoh. However, we can look at studies on fidget tools, such as fidget spinners or fidget cubes, in the classroom.

    Some studies in primary school-age children show fidget tools increase on-task behaviour, decrease hyperactivity movements for children with ADHD (attention-deficit hyperactivity disorder). However, the results differ based on the type of fidget tool. There’s also limited evidence to show these tools help students accurately complete school work, such as answering a maths question.

    Different children may also benefit from different types of fidget tool, depending on their needs and how stimulating their environment is. So it’s best to consult a health-care professional who will usually recommend a specific tool for a specific therapeutic purpose.

    For instance, a wobble stool may be recommended to reduce hyperactive movement for one child or to increase movement and energy levels for a different child.

    But the real benefit from the increased use of sensory objects in classrooms is this can increase acceptance of neurodivergence and make it more acceptable for those who once felt they had to mask their use.

    Sensory tools are also being trialled in higher education. Our first-year students at Bond University set up “sensory toolboxes” to help the on-campus experience for neurodivergent students.

    These boxes included items in a variety of textures and pliability. Items were “no sound” to reduce noise reverberation, which some people find unpleasant. Items included those that were smooth, bendy, stretchy, tactile and squishy. NeeDoh cubes were the most popular.

    But these items weren’t only popular with students. Some educators said they also enjoyed the sensory stimulation of holding items from the box as they taught classes.

    In a nutshell

    If you enjoy their texture, and how they make you feel, there’s no harm in using squishable objects like NeeDoh.

    These remind us that people experience textures and use their hands in different ways, and for different reasons.

    But if you or your child want to use sensory tools therapeutically, check in with a health professional and your child’s inclusive-education teacher to match you with the right type. This may not be a squishable one.

    Susan Rowe, Associate Professor in Clinical Psychology, Bond University; Amy L. Kenworthy, Professor of Management, Bond University, and Daniel Brennan, Assistant Professor, Transformation CoLab, Bond University

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

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  • Erythritol & Brain Damage: Is The Science As Scary As It Sounds?

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

    A couple of years ago, we examined some news about another sweetener: The Sucralose News: Scaremongering Or Serious?

    …and the short version is that initial headlines are often not a completely honest representation of the truth (in the above case, the reality was “this doesn’t look good, but we need to do a lot more science to declare it with confidence”).

    We wrote about that, too: How Science News Outlets Can Lie To You (Yes, Even If They Cite Studies!)

    So, what’s the deal with erythritol?

    Erythritol is a sugar alcohol, which so far as the body is concerned is neither sugar nor alcohol in the way those words are commonly understood; it’s just a chemical term. The sugar isn’t processed as such by the body and are passed as dietary fiber, and nor is there any intoxicating effect as one might expect from an alcohol. However, as it has a sweet taste, it can be used a sweetener.

    This is general (sweetening things, no matter with what), can lead to a slippery slope of craving increasingly sweeter things, which is generally a bad idea.

    See what the WHO had to say about that (and why), here: The Problem With Sweeteners

    The WHO recommendation (avoid sweeteners) applied to artificial and naturally-occurring non-sugar sweeteners, such as:

    • Acesulfame K
    • Advantame
    • Aspartame
    • Cyclamates
    • Neotame
    • Saccharin
    • Stevia

    Erythritol (and sucralose, for that matter) didn’t make the list, because as they are technically sugars, they don’t go on a list of non-sugar sweeteners.

    That said, around the same time a study did find that erythritol was linked to a higher risk of heart attack, stroke, and early death, so it was clear even then that it may not be an amazing sweetener either:

    Read: The artificial sweetener erythritol and cardiovascular event risk

    We further explored that in one of our “This or That” head-to heads: Xylitol vs Erythritol – Which is Healthier?

    The answer we came to was:

    ❝The one thing that sets them apart is their respective safety profiles. Xylitol is prothrombotic and associated with major adverse cardiac events (CI=95, adjusted hazard ratio=1.57, range=1.12-2.21). Erythritol is also prothrombotic and more strongly associated with major adverse cardiac events (CI=95, adjusted hazard ratio=2.21, range=1.20-4.07).

    So, xylitol is bad and erythritol is worse, which means the relatively “healthier” is xylitol. We don’t recommend either, though.

    (we showed studies for this, linked in the “This or That” page here)

    As a quick aside: readers with good memories may recall that we’ve sometimes recommended xylitol for good oral health (it’s not just “not too bad as sweeteners go”, it actively does good things too; the crux is that it’s being used in the mouth (such as with xylitol-sweetened gum) but not actually ingested in meaningful amounts.

    You can learn more about that here: Xylitol: Cavity Fighter Or Gut Disruptor? The Dose Makes the Poison

    Now, back to erythritol and the science of the day:

    A team of researchers (Dr. Auburn Berry et al.) investigated the effects of erythritol directly on the brain.

    This was prompted by the research we mentioned up above about the major adverse cardiac events, and others, showing higher blood erythritol levels to increased risk of heart attack or stroke within three years.

    This study, however, was all about the brain. And when a moment ago we said “directly on the brain”, we do mean exactly that; this was an in vitro study, because it’s difficult to get live human volunteers to give the scientists permission to slice their brains into thin slices to look at them under the microscope, and while many advances have been made in scanning techniques and “liquid biopsies”, we’re not quite there yet for this kind of research.

    What they found, in few words, was that exposing brain blood vessel cells to erythritol levels similar to a typical sugar-free drink caused:

    • increased reactive oxygen species (which age and inflame tissues)
    • reduced nitric oxide (leading to less vessel relaxation)
    • increased endothelin-1 (causing more vessel constriction)
    • impaired production of t-PA (reducing the ability to break down clots)

    This all has important implications for stroke risk, since especially the combination of:

    • narrower vessels,
    • less clot-busting capability, and
    • more cellular stress

    …are all things that increase stroke risk. Alone, never mind together.

    And together, they don’t just add up, but rather compound to make things even worse.

    All that said, Dr. Berry herself does emphasize that the study was done on cells in petri dishes, that as such…

    • while yes the findings do add to growing concern, and
    • people are advised to read labels and limit intake of erythritol and similar sweeteners,
    • it still cannot be said absolutely conclusively that the same things definitely happens in vivo (i.e. in live humans outside of the laboratory).

    You can read the paper in full, here: The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function

    Want to learn more?

    Check out:

    How To Reduce Your Stroke Risk ← 8 ways

    Take care!

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  • The Myth of Normal – by Dr. Gabor Maté and Daniel Maté

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

    A lot of popular beliefs (and books!) start with the assumption that everyone is, broadly speaking, “normal”. That major diversions from “normal” happen only to other people… And that minor diversions from “normal” are just something to suck up and get over—magically effecting a return to “normalcy”.

    Dr. Maté, however, will have none of these unhelpful brush-offs, and observes that in fact most if not all of us have been battered by the fates one way or another. We just:

    • note that we have more similarities than differences, and
    • tend to hide our own differences (to be accepted) or overlook other people’s (to make them more acceptable).

    How is this more helpful? Well, the above approach isn’t always, but Mate has an improvement to offer:

    We must see flawed humans (including ourselves) as the product of our environments… and/but see this a reason to look at improving those environments!

    Beyond that…

    The final nine chapters of the books he devotes to “pathways to wholeness” and, in a nutshell, recovery. Recovery from whatever it was for you. And if you’ve had a life free from anything that needs recovering from, then congratulations! You doubtlessly have at least one loved one who wasn’t so lucky, though, so this book still makes for excellent reading.

    Dr. Maté was awarded the Order of Canada for his medical work and writing. His work has mostly been about addiction, trauma, stress, and childhood development. He co-wrote this book with his son, Daniel.

    Check out The Myth of Normal on Amazon today!

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  • How To Prevent And Reverse Type 2 Diabetes

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    Turn back the clock on insulin resistance

    This is Dr. Jason Fung. He’s a world-leading expert on intermittent fasting and low carbohydrate approaches to diet. He also co-founded the Intensive Dietary Management Program, later rebranded to the snappier title: The Fasting Method, a program to help people lose weight and reverse type 2 diabetes. Dr. Fung is certified with the Institute for Functional Medicine, for providing functional medicine certification along with educational programs directly accredited by the Accreditation Council for Continuing Medical Education (ACCME).

    Why Intermittent Fasting?

    Intermittent fasting is a well-established, well-evidenced, healthful practice for most people. In the case of diabetes, it becomes complicated, because if one’s blood sugars are too low during a fasting period, it will need correcting, thus breaking the fast.

    Note: this is about preventing and reversing type 2 diabetes. Type 1 is very different, and sadly cannot be prevented or reversed in this fashion.

    However, these ideas may still be useful if you have T1D, as you have an even greater need to avoid developing insulin resistance; you obviously don’t want your exogenous insulin to stop working.

    Nevertheless, please do confer with your endocrinologist before changing your dietary habits, as they will know your personal physiology and circumstances in ways that we (and Dr. Fung) don’t.

    In the case of having type 2 diabetes, again, please still check with your doctor, but the stakes are a lot lower for you, and you will probably be able to fast without incident, depending on your diet itself (more on this later).

    Intermittent Fasting can be extra helpful for the body in the case of type 2 diabetes, as it helps give the body a rest from high insulin levels, thus allowing the body to become gradually re-sensitised to insulin.

    Why low carbohydrate?

    Carbohydrates, especially sugars, especially fructose*, cause excess sugar to be quickly processed by the liver and stored there. When the body’s ability to store glycogen is exceeded, the liver stores energy as fat instead. The resultant fatty liver is a major contributor to insulin resistance, when the liver can’t keep up with the demand; the blood becomes spiked full of unprocessed sugars, and the pancreas must work overtime to produce more and more insulin to deal with that—until the body starts becoming desensitized to insulin. In other words, type 2 diabetes.

    There are other factors that affect whether we get type 2 diabetes, for example a genetic predisposition. But, our carb intake is something we can control, so it’s something that Dr. Fung focuses on.

    *A word on fructose: actual fruits are usually diabetes-neutral or a net positive due to their fiber and polyphenols.

    Fructose as an added ingredient, however, not so much. That stuff zips straight into your veins with nothing to slow it down and nothing to mitigate it.

    The advice from Dr. Fung is simple here: cut the carbs. If you are already diabetic and do this with no preparation, you will probably simply suffer hypoglycemia, so instead:

    1. Enjoy a fibrous starter (a salad, some fruit, or perhaps some nuts)
    2. Load up with protein first, during your main meal—this will start to trigger your feelings of satedness
    3. Eat carbs last (preferably whole, unprocessed carbohydrates), and stop eating when 80% full.

    Adapting Intermittent Fasting to diabetes

    Dr. Fung advocates for starting small, and gradually increasing your fasting period, until, ideally, fasting 16 hours per day. You probably won’t be able to do this immediately, and that’s fine.

    You also probably won’t be able to do this, if you don’t also make the dietary adjustments that help to give your liver a break, and thus by knock-on-effect, give your pancreas a break too.

    With the dietary adjustments too, however, your insulin production-and-response will start to return to its pre-diabetic state, and finally its healthy state, after which, it’s just a matter of maintenance.

    Want to hear more from Dr. Fung?

    You may enjoy his blog, and for those who like videos, here is his YouTube channel:

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  • Gut-Healthy Labneh Orecchiette

    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.

    Labneh (a sort of yogurt-cheese made from strained yogurt) is a great probiotic, and there’s plenty of resistant starch in this dish too, from how we cook, cool, and reheat the pasta. Add to this the lycopene from the tomatoes, the ergothioneine from the mushrooms, and the healthful properties of the garlic, black pepper, and red chili, and we have a very healthy dish!

    You will need

    • 10 oz labneh (if you can’t buy it locally, you can make your own by straining Greek yogurt through a muslin cloth, suspended over a bowl to catch the water that drips out, overnight—and yes, plant-based is also fine if you are vegan, and the gut benefits are similar because unlike vegan cheese, vegan yogurt is still fermented)
    • 6 oz wholegrain orecchiette (or other pasta, but this shape works well for this sauce)
    • ¼ bulb garlic, grated
    • Juice of ½ lemon
    • Large handful chopped parsley
    • Large handful chopped dill
    • 9 oz cherry tomatoes, halved
    • 9 oz mushrooms (your choice what kind), sliced (unless you went for shiitake or similar, which don’t need it due to already being very thin)
    • 2 tsp black pepper, coarse ground
    • 1 tsp red chili flakes
    • ¼ tsp MSG or ½ tsp low-sodium salt
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the pasta as you normally would. Drain, and rinse with cold water. Set aside.

    2) Combine the labneh with the garlic, black pepper, dill, parsley, and lemon juice, in a large bowl. Set aside.

    3) Heat a little olive oil in a skillet; add the chili flakes, followed by the mushrooms. Cook until soft and browned, then add the tomatoes and fry for a further 1 minute—we want the tomatoes to be blistered, but not broken down. Stir in the MSG/salt, and take off the heat.

    4) Refresh the pasta by passing a kettle of boiling water through it in a colander, then add the hot pasta to the bowl of labneh sauce, stirring to coat thoroughly.

    5) Serve, spooning the mushrooms and tomatoes over the labneh pasta.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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