What Loneliness Does To Your Brain And Body

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Spoiler: it’s nothing good (but it can be addressed!)

Not something to be ignored

Loneliness raises the risk of heart disease by 29% and the risk of stroke by 32%. It also brings about higher susceptibility to illness (flu, COVID, chronic pain, etc), as well as poor sleep quality and cognitive decline, possibly leading to dementia. Not only that, but it also promotes inflammation, and premature death (comparable to smoking).

This is because the lack of meaningful social connections activates the body’s stress response, which in turn increases paranoia, suspicion, and social withdrawal—which makes it harder to seek the social interaction needed to alleviate it.

On a neurological level, cortisol levels become imbalanced, and a faltering dopamine response leads to impulsive behaviors (e.g., drinking, gambling) to try to make up for it. Decreased serotonin, oxytocin, and natural opioids reduce feelings of happiness and negate pain relief.

As for combatting it, the first-line remedy is the obvious one: connecting with others improves emotional and physical wellbeing. However, it is recommended to aim for deep, meaningful connections that make you happy rather than just socializing for its own sake. It’s perfectly possible to be lonely in a crowd, after all.

A second-line remedy is to simply mitigate the harm by means of such things as art therapy and time in nature—they can’t completely replace human connection, but they can at least improve the neurophysiological situation (which in turn, might be enough of a stop-gap solution to enable a return to human connection).

For more on all of this, enjoy:

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

Want to learn more?

You might also like to read:

How To Beat Loneliness & Isolation

Take care!

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  • Where to Get Turmeric?

    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? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    “I liked the info on Turmeric. The problem for me is that I do not like black pepper which should be ingested with the turmeric for best results. Is black pepper sold in capsule form?”

    Better than just black pepper being sold in capsule form, it’s usually available in the same capsules as the turmeric. As in: if you buy turmeric capsules, there is often black pepper in them as well, for precisely that reason. Check labels, of course, but here’s an example on Amazon.

    “I would like to read more on loneliness, meetup group’s for seniors. Thank you”

    Well, 10almonds is an international newsletter, so it’s hard for us to advise about (necessarily: local) meetup groups!

    But a very popular resource for connecting to your local community is Nextdoor, which operates throughout the US, Canada, Australia, and large parts of Europe including the UK.

    In their own words:

    Get the most out of your neighborhood with Nextdoor

    It’s where communities come together to greet newcomers, exchange recommendations, and read the latest local news. Where neighbors support local businesses and get updates from public agencies. Where neighbors borrow tools and sell couches. It’s how to get the most out of everything nearby. Welcome, neighbor.

    Curious? Click here to check it out and see if it’s of interest to you

    “It was superb !! Just loved that healthy recipe !!! I would love to see one of those every day, if possible !! Keep up the fabulous work !!!”

    We’re glad you enjoyed! We can’t promise a recipe every day, but here’s one just for you:

    !

    Share This Post

  • How To Triple Your Breast Cancer Survival Chances

    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.

    Keeping Abreast Of Your Cancer Risk

    It’s the kind of thing that most people think won’t happen to them. And hopefully, it won’t!

    But…

    • Anyone (who has not had a double mastectomy*, anyway) can get breast cancer.
    • Breast cancer, if diagnosed early (before it spreads), has a 98% survival rate.
    • That survival rate drops to 31% if diagnosed after it has spread through the body.

    (The US CDC’s breast cancer “stat bite” page has more stats and interactive graphs, so click here to see those charts and get the more detailed low-down on mortality/survival rates with various different situations)

    We think that the difference between 98% and 31% survival rates is more than enough reason to give ourselves a monthly self-check at the very least! You’ve probably seen how-to diagrams before, but here are instructions for your convenience:

    (This graphic was created by the Jordan Breast Cancer Program—check them out, as they have lots of resources)

    If you don’t have the opportunity to take matters into your own hands right now, rather than just promise yourself “I’ll do that later”, take this free 4-minute Breast Health Assessment from Aurora Healthcare. Again, we think the difference early diagnosis can make to your survival chances make these tests well worth it:

    Click Here To Take The Free 4-Minute Breast Health Assessment!

    Lest we forget, men can also get breast cancer (the CDC has a page for men too), especially if over 50. But how do you check for breast cancer, when you don’t have breasts in the commonly-understood sense of the word?

    So take a moment to do this (yes, really actually do it!), and set a reminder in your calendar to repeat it monthly—there really is no reason not to!

    Take care of yourself; you’re important.

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  • Lemon Balm For Stressful Times And More

    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.

    Balm For The Mind: In More Ways Than One!

    Lemon balm(Melissa officinalis) is quite unrelated to lemons, and is actually a closer relative to mint. It does have a lemony fragrance, though!

    You’ll find it in a lot of relaxing/sleepy preparations, so…

    What does the science say?

    Relaxation

    Lemon balm has indeed been found to be a potent anti-stress herb. Laboratories that need to test anything to do with stress generally create that stress in one of two main ways:

    • If it’s not humans: a forced swimming test that’s a lot like waterboarding
    • If it is humans: cognitive tests completed under time-pressure while multitasking

    Consequently, studies that have set out to examine lemon balm’s anti-stress potential in humans, have often ended up also highlighting its potential as a cognitive enhancer, like this one in which…

    ❝Both active lemon balm treatments were generally associated with improvements in mood and/or cognitive performance❞

    ~ Dr. Anastasia Ossoukhova et al.

    Read in full: Anti-Stress Effects of Lemon Balm-Containing Foods

    And this one, which found…

    ❝The results showed that the 600-mg dose of Melissa ameliorated the negative mood effects of the DISS, with significantly increased self-ratings of calmness and reduced self-ratings of alertness.

    In addition, a significant increase in the speed of mathematical processing, with no reduction in accuracy, was observed after ingestion of the 300-mg dose.❞

    ~ Dr. Wendy Little et al.

    The appropriately named “DISS” is the Defined Intensity Stress Simulation we talked about.

    Read more: Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm)

    Sleep

    There’s a lot less research for lemon balm’s properties in this regard than for stress/anxiety, and it’s probably because sleep studies are much more expensive than stress studies.

    It’s not for a lack of popular academic interest—for example, typing “Melissa officinalis” into PubMed (the vast library of studies we often cite from) autosuggests “Melissa officinalis sleep”. But alas, autosuggestions do not Randomized Controlled Trials make.

    There are some, but they’re often small, old, and combined with other things, like this one:

    A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children

    This is interesting, because generally speaking there is little to no evidence that valerian actually helps sleep, so if this mixture worked, we might reasonably assume it was because of the lemon balm—but there’s an outside chance it could be that it only works in the presence of valerian (unlikely, but in science we must consider all possibilities).

    Beyond that, we just have meta-reviews to work from, like this one that noted:

    ❝M. officinalis contains several phytochemicals such as phenolic acids, flavonoids, terpenoids, and many others at the basis of its pharmacological activities. Indeed, the plant can have antioxidant, anti-inflammatory, antispasmodic, antimicrobial, neuroprotective, nephroprotective, antinociceptive effects.

    Given its consolidated use, M. officinalis has also been experimented with clinical settings, demonstrating interesting properties against different human diseases, such as anxiety, sleeping difficulties, palpitation, hypertension, depression, dementia, infantile colic, bruxism, metabolic problems, Alzheimer’s disease, and sexual disorders. ❞

    ~ Dr. Cristina Quispe et al.

    You see why we don’t try to cover everything here, by the way!

    But if you want to read this one in full, you can, at:

    An Updated Review on The Properties of Melissa officinalis L.: Not Exclusively Anti-anxiety

    Is it safe?

    Lemon balm is generally recognized as safe, and/but please check with your doctor/pharmacist in case of any contraindications due to medicines you may be on or conditions you may have.

    Want to try some?

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

    Want to know your other options?

    You might like our previous main features:

    What Teas To Drink Before Bed (By Science!)

    and

    Safe Effective Sleep Aids For Seniors

    Enjoy!

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  • How To Clean Your Brain (Glymphatic Health Primer)
  • Heal & Reenergize Your Brain With Optimized Sleep Cycles

    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.

    Sometimes 8 hours sleep can result in grogginess while 6 hours can result in waking up fresh as a daisy, so what gives? Dr. Tracey Marks explains, in this short video.

    Getting more than Zs in

    Sleep involves 90-minute cycles, usually in 4 stages:

    1. Stage 1: (drowsy state): brief muscle jerks; lasts a few minutes.
    2. Stage 2: (light sleep): sleep spindles for memory consolidation; 50% of total sleep.
    3. Stage 3 (deep sleep): tissue repair, immune support, brain toxin removal via the glymphatic system.
    4. Stage 4 (REM sleep): emotional processing, creativity, problem-solving, and dreaming.

    Some things can disrupt some or all of those. To give a few common examples:

    • Alcohol: impairs REM sleep.
    • Caffeine: hinders deep sleep even if consumed hours before bed.
    • Screentime: delays sleep onset due to blue light (but not by much); the greater problem is that it can also disrupt REM sleep due to mental stimulation.

    To optimize things, Dr. Marks recommends:

    • 90-minute rule: plan sleep to align with full cycles (e.g: 22:30 to 06:00 = 7½ hours, which is 5x 90-minute cycles).
    • Smart alarms: use sleep-tracking apps with built-in alarm, to wake you up during light sleep phases.
    • Strategic naps: keep naps to 20 minutes or a full 90-minute cycle.
    • Pink noise: improves deep sleep.
    • Meal timing: avoid eating within 3 hours of bedtime.
    • Natural light: get morning light exposure in the morning to strengthen circadian rhythm.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    Calculate (And Enjoy) The Perfect Night’s Sleep

    Take care!

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  • Women are less likely to receive CPR than men. Training on manikins with breasts could help

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

    If someone’s heart suddenly stops beating, they may only have minutes to live. Doing CPR (cardiopulmonary resusciation) can increase their chances of survival. CPR makes sure blood keeps pumping, providing oxygen to the brain and vital organs until specialist treatment arrives.

    But research shows bystanders are less likely to intervene to perform CPR when that person is a woman. A recent Australian study analysed 4,491 cardiac arrests between 2017–19 and found bystanders were more likely to give CPR to men (74%) than women (65%).

    Could this partly be because CPR training dummies (known as manikins) don’t have breasts? Our new research looked at manikins available worldwide to train people in performing CPR and found 95% are flat-chested.

    Anatomically, breasts don’t change CPR technique. But they may influence whether people attempt it – and hesitation in these crucial moments could mean the difference between life and death.

    Pixel-Shot/Shutterstock

    Heart health disparities

    Cardiovascular diseases – including heart disease, stroke and cardiac arrest – are the leading cause of death for women across the world.

    But if a woman has a cardiac arrest outside hospital (meaning her heart stops pumping properly), she is 10% less likely to receive CPR than a man. Women are also less likely to survive CPR and more likely to have brain damage following cardiac arrests.

    People cross a busy street in lined with trees in Melbourne.
    Bystanders are less likely to intervene if a woman needs CPR, compared to a man. doublelee/Shutterstock

    These are just some of many unequal health outcomes women experience, along with transgender and non-binary people. Compared to men, their symptoms are more likely to be dismissed or misdiagnosed, or it may take longer for them to receive a diagnosis.

    Bystander reluctance

    There is also increasing evidence women are less likely to receive CPR compared to men.

    This may be partly due to bystander concerns they’ll be accused of sexual harassment, worry they might cause damage (in some cases based on a perception women are more “frail”) and discomfort about touching a woman’s breast.

    Bystanders may also have trouble recognising a woman is experiencing a cardiac arrest.

    Even in simulations of scenarios, researchers have found those who intervened were less likely to remove a woman’s clothing to prepare for resuscitation, compared to men. And women were less likely to receive CPR or defibrillation (an electric charge to restart the heart) – even when the training was an online game that didn’t involve touching anyone.

    There is evidence that how people act in resuscitation training scenarios mirrors what they do in real emergencies. This means it’s vital to train people to recognise a cardiac arrest and be prepared to intervene, across genders and body types.

    Skewed to male bodies

    Most CPR training resources feature male bodies, or don’t specify a sex. If the bodies don’t have breasts, it implies a male default.

    For example, a 2022 study looking at CPR training across North, Central and South America, found most manikins available were white (88%), male (94%) and lean (99%).

    A woman's hands press down on a male manikin torso wearing a blue jacket.
    It’s extremely rare for a manikin to have breasts or a larger body. M Isolation photo/Shutterstock

    These studies reflect what we see in our own work, training other health practitioners to do CPR. We have noticed all the manikins available to for training are flat-chested. One of us (Rebecca) found it difficult to find any training manikins with breasts.

    A single manikin with breasts

    Our new research investigated what CPR manikins are available and how diverse they are. We identified 20 CPR manikins on the global market in 2023. Manikins are usually a torso with a head and no arms.

    Of the 20 available, five (25%) were sold as “female” – but only one of these had breasts. That means 95% of available CPR training manikins were flat-chested.

    We also looked at other features of diversity, including skin tone and larger bodies. We found 65% had more than one skin tone available, but just one was a larger size body. More research is needed on how these aspects affect bystanders in giving CPR.

    Breasts don’t change CPR technique

    CPR technique doesn’t change when someone has breasts. The barriers are cultural. And while you might feel uncomfortable, starting CPR as soon as possible could save a life.

    Signs someone might need CPR include not breathing properly or at all, or not responding to you.

    To perform effective CPR, you should:

    • put the heel of your hand on the middle of their chest
    • put your other hand on the top of the first hand, and interlock fingers (keep your arms straight)
    • press down hard, to a depth of about 5cm before releasing
    • push the chest at a rate of 100-120 beats per minute (you can sing a song) in your head to help keep time!)

    https://www.youtube.com/embed/Plse2FOkV4Q?wmode=transparent&start=94 An example of how to do CPR – with a flat-chested manikin.

    What about a defibrillator?

    You don’t need to remove someone’s bra to perform CPR. But you may need to if a defibrillator is required.

    A defibrillator is a device that applies an electric charge to restore the heartbeat. A bra with an underwire could cause a slight burn to the skin when the debrillator’s pads apply the electric charge. But if you can’t remove the bra, don’t let it delay care.

    What should change?

    Our research highlights the need for a range of CPR training manikins with breasts, as well as different body sizes.

    Training resources need to better prepare people to intervene and perform CPR on people with breasts. We also need greater education about women’s risk of getting and dying from heart-related diseases.

    Jessica Stokes-Parish, Assistant Professor in Medicine, Bond University and Rebecca A. Szabo, Honorary Senior Lecturer in Critical Care and Obstetrics, Gynaecology and Newborn Health, The University of Melbourne

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

    Don’t Forget…

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  • The “Love Drug”

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    Get PEA-Brained!

    Today we’ll be looking at phenylethylamine, or PEA, to its friends.

    Not to be mistaken for the related amino acid phenylalanine! Both ultimately have effects on the dopaminergic system, but the process and benefits are mostly quite different.

    We thought we’d do this one in the week of Valentine’s Day, because of its popular association with love:

    ❝Phenylethylamine (PEA), an amphetamine-like substance that has been alluringly labeled the “chemical of love,” makes the best case for the love-chocolate connection since it has been shown that people in love may actually have higher levels of PEA in their brain, as surmised from the fact that their urine is richer in a metabolite of this compound. In other words, people thrashing around in the throes of love pee differently from others.❞

    Source: Office for Science and Society | The Chemical of Love

    What is it?

    It’s an amino acid. Because we are mammals, we can synthesize it inside our bodies, so it’s not considered an “essential amino acid”, i.e. one that we need to get from our diet. It is found in some foods, though, including:

    • Other animals, especially other mammals
    • Various beans, legumes, nuts, seeds. In particular almonds, soybeans, lentils, and chickpeas score highly
    • Fermented foods
    • Chocolate (popular lore holds this to be a good source of PEA; science finds it to be a fair option, but not in the same ballpark as the other items)

    Fun fact: the reason Marvel’s Venom has a penchant for eating humans and chocolate is (according to the comics) because phenylethylamine is an essential amino acid for it.

    What does it do for us?

    It’s a Central Nervous System (CNS) stimulant, and also helps us synthesize critical neurotransmitters such as dopamine, norepinephrine (adrenaline) and serotonin:

    β-Phenylethylamine Alters Monoamine Transporter Function via Trace Amine-Associated Receptor 1: Implication for Modulatory Roles of Trace Amines in Brain

    It works similarly, but not identically, to amphetamines:

    Amphetamine potentiates the effects of β-phenylethylamine through activation of an amine-gated chloride channel

    Is it safe?

    We normally do this after the benefits, but “it works similarly to amphetamines” may raise an eyebrow or two, so let’s do it here:

    • It is recommended to take no more than 500mg/day, with 100mg–500mg being typical doses
    • It is not recommended to take it at all if you have, or have a predisposition to, any kind of psychotic disorder (especially schizophrenia, or bipolar disorder wherein you sometimes experience mania)
      • This isn’t a risk for most people, but if you fall into the above category, the elevated dopamine levels could nudge you into a psychotic/manic episode that you probably don’t want.

    See for example: Does phenylethylamine cause schizophrenia?

    There are other contraindications too, so speak with your doctor/pharmacist before trying it.

    On the other hand, if you are considering ADHD medication, then phenylethylamine could be a safer thing to try first, to see if it helps, before going to the heavy guns of actual amphetamines (as are commonly prescribed for ADHD). Same goes for depression and antidepressants.

    What can I expect from PEA?

    More dopamine, norepinephrine, and serotonin. Mostly the former two. Which means, you can expect stimulation.

    For focus and attention, it’s so effective that it has been suggested (as we mentioned above) as a safer alternative to ADHD meds:

    β-phenylethylamine, a small molecule with a large impact

    …and may give similar benefits to people without ADHD, namely improved focus, attention, and mental stamina:

    Integrative Psychiatry | The Many Health Benefits of Phenylethylamine (PEA) – The Brain’s Natural Stimulant

    It also improves mood:

    ❝Phenylethylamine (PEA), an endogenous neuroamine, increases attention and activity in animals and has been shown to relieve depression in 60% of depressed patients. It has been proposed that PEA deficit may be the cause of a common form of depressive illness.

    Effective dosage did not change with time. There were no apparent side effects. PEA produces sustained relief of depression in a significant number of patients, including some unresponsive to the standard treatments. PEA improves mood as rapidly as amphetamine but does not produce tolerance.

    ~ Dr. Sabelli et al.

    Source: Sustained antidepressant effect of PEA replacement

    Where can I get it?

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

    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: