What Seasonal Allergies Mean For Your Heart
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Most people associate seasonal allergies with itchy eyes and stuffy noses, but the effects can go a lot deeper.
This is because allergic reactions don’t just affect the respiratory system; they trigger chronic inflammation throughout the body, and in fact:
❝Allergic disease is a systemic and inflammatory condition❞
~ Dr. Rauno Joks, whose work we will cite in a moment
The important thing to understand in terms of heart health, is that chronic* systemic inflammation can contribute to coronary artery disease, where plaque buildup in arteries (bearing in mind, arterial plaque is in large part made of dead immune cells) raises the risk of heart attacks and strokes.
*Yes, a season once or twice per year counts as “chronic”.
A large (n=603,140) study found that allergic rhinitis (hay fever) increased the odds of coronary heart disease by 25% and heart attacks by 20%. Asthma, especially during flare-ups, posed an even greater risk:
Beyond biology
The effects aren’t just biological; allergies can limit physical activity, leading to a sedentary lifestyle that harms heart health.
In other words: if you’re not going outdoors because there’s pollen, and you’re not exercising because you’re exhausted, then the rest of your health is going to take a nose-dive (so to speak) too.
So, one more reason to take it seriously and not just dismiss it as “it’s just allergies, I’ll survive”.
Practical takeaways
Some things we can all do:
- Monitor your risk factors; i.e. keep on top of your heart health metrics, especially blood pressure and cholesterol, as well as any known genetic predisposition to cardiovascular disease.
- Watch out for alternative causes: symptoms like fatigue or shortness of breath may not always be allergies; they could signal asthma, reflux (for example if wheezing), or even heart disease. An allergist is a good first port-of-call, though.
- Be cautious with medications: some decongestants / allergy meds / asthma meds can raise blood pressure and/or interfere with other medications. Your pharmacist is the best person to speak to about this; they know this kind of thing much better than doctors, as a rule. And whenever you get a new medication, it is good practice to make a habit of always reading the information leaflet that comes with it, and/or look it up on a reputable website such as Drugs.com or the the BNF, to learn about what it is, how it works, what the risks are, what its contraindications are, etc.
- Don’t ignore warning signs: lightheadedness or chest pain could indicate a heart issue and should be addressed immediately. It’s better to be wrong and temporarily embarrassed, than wrong and permanently dead. Besides, even if it’s not a heart issue, it may be something else that would benefit from attention, so taking it seriously is always a good idea.
Want to know more?
Check out:
- What Your Mucus Says About Your Health
- Antihistamines’ Generation Gap
- Oh, Honey: The Bee’s Knees? ← what science has to say about “honey will inoculate you against allergies”
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What is PMDD?
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Premenstrual dysphoric disorder (PMDD) is a mood disorder that causes significant mental health changes and physical symptoms leading up to each menstrual period.
Unlike premenstrual syndrome (PMS), which affects approximately three out of four menstruating people, only 3 percent to 8 percent of menstruating people have PMDD. However, some researchers believe the condition is underdiagnosed, as it was only recently recognized as a medical diagnosis by the World Health Organization.
Read on to learn more about its symptoms, the difference between PMS and PMDD, treatment options, and more.
What are the symptoms of PMDD?
People with PMDD typically experience both mood changes and physical symptoms during each menstrual cycle’s luteal phase—the time between ovulation and menstruation. These symptoms typically last seven to 14 days and resolve when menstruation begins.
Mood symptoms may include:
- Irritability
- Anxiety and panic attacks
- Extreme or sudden mood shifts
- Difficulty concentrating
- Depression and suicidal ideation
Physical symptoms may include:
- Fatigue
- Insomnia
- Headaches
- Changes in appetite
- Body aches
- Bloating
- Abdominal cramps
- Breast swelling or tenderness
What is the difference between PMS and PMDD?
Both PMS and PMDD cause emotional and physical symptoms before menstruation. Unlike PMS, PMDD causes extreme mood changes that disrupt daily life and may lead to conflict with friends, family, partners, and coworkers. Additionally, symptoms may last longer than PMS symptoms.
In severe cases, PMDD may lead to depression or suicide. More than 70 percent of people with the condition have actively thought about suicide, and 34 percent have attempted it.
What is the history of PMDD?
PMDD wasn’t added to the Diagnostic and Statistical Manual of Mental Disorders until 2013. In 2019, the World Health Organization officially recognized it as a medical diagnosis.
References to PMDD in medical literature date back to the 1960s, but defining it as a mental health and medical condition initially faced pushback from women’s rights groups. These groups were concerned that recognizing the condition could perpetuate stereotypes about women’s mental health and capabilities before and during menstruation.
Today, many women-led organizations are supportive of PMDD being an official diagnosis, as this has helped those living with the condition access care.
What causes PMDD?
Researchers don’t know exactly what causes PMDD. Many speculate that people with the condition have an abnormal response to fluctuations in hormones and serotonin—a brain chemical impacting mood— that occur throughout the menstrual cycle. Symptoms fully resolve after menopause.
People who have a family history of premenstrual symptoms and mood disorders or have a personal history of traumatic life events may be at higher risk of PMDD.
How is PMDD diagnosed?
Health care providers of many types, including mental health providers, can diagnose PMDD. Providers typically ask patients about their premenstrual symptoms and the amount of stress those symptoms are causing. Some providers may ask patients to track their periods and symptoms for one month or longer to determine whether those symptoms are linked to their menstrual cycle.
Some patients may struggle to receive a PMDD diagnosis, as some providers may lack knowledge about the condition. If your provider is unfamiliar with the condition and unwilling to explore treatment options, find a provider who can offer adequate support. The International Association for Premenstrual Disorders offers a directory of providers who treat the condition.
How is PMDD treated?
There is no cure for PMDD, but health care providers can prescribe medication to help manage symptoms. Some medication options include:
- Selective serotonin reuptake inhibitors (SSRIs), a class of antidepressants that regulate serotonin in the brain and may improve mood when taken daily or during the luteal phase of each menstrual cycle.
- Hormonal birth control to prevent ovulation-related hormonal changes.
- Over-the-counter pain medication like Tylenol, which can ease headaches, breast tenderness, abdominal cramping, and other physical symptoms.
Providers may also encourage patients to make lifestyle changes to improve symptoms. Those lifestyle changes may include:
- Limiting caffeine intake
- Eating meals regularly to balance blood sugar
- Exercising regularly
- Practicing stress management using breathing exercises and meditation
- Having regular therapy sessions and attending peer support groups
For more information, talk to your health care provider.
If you or anyone you know is considering suicide or self-harm or is anxious, depressed, upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Ramadan is almost here. 5 tips to boost your wellbeing and energy levels if you’re fasting
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Ramadan is one of the most significant months of the Islamic lunar calendar. It marks the time when the Quran was revealed to Prophet Mohammed (peace be upon him).
Almost 2 billion Muslims worldwide observe this month of prayer and reflection, which includes fasting between two prayers, Fajr at dawn and Maghrib at sunset.
Ramadan is about purifying the mind, body and soul, and practising self-restraint. It’s a time for spiritual growth and dedication to God (or Allah in Arabic). Ramadan also brings people together for meals and celebrations, with a focus on helping those less fortunate.
Depending on where you live, Ramadan can mean going 12 to 19 hours without eating or drinking anything, including water.
Our research shows choosing balanced, nutrient-dense foods and drinks can result in better wellbeing and greater energy levels than following your usual diet during Ramadan.
Here’s what to consider if you’re fasting for Ramadan.
Drazen Zigic/Shutterstock Do you have any health issues?
Healthy Muslims are expected to fast during Ramadan once they have reached puberty.
Frail older adults are exempt from fasting, as are pregnant, breastfeeding and menstruating women. Anyone who cannot participate in fasting can make up for the missed fasting days later.
People with chronic illness or mental health may be exempt if fasting poses a risk to their health. If you suffer from chronic illness, such as diabetes, heart disease or kidney problems, and want to fast, consult your GP first.
Fasting can have severe health consequences for people with certain medical conditions and those who rely on prescription medication. Some medications need to be taken at a specific time (and some with food) to be safe and effective.
If you’re not drinking enough water during Ramadan, your body might also handle some medications differently: they may not work as well or cause side effects.
For people who can safely fast, here are five tips to maintain your wellbeing during Ramadan.
1. Plan ahead
In preparation for Ramadan, stock up on essentials. Plan your meals and hydration in advance, to stay on top of your nutritional intake.
Start reducing your caffeine gradually in the week leading to Ramadan, so your body can adjust. This can help prevent or reduce the fasting headaches that many experience at the beginning of Ramadan.
Move your meals gradually towards Suhoor and Iftar times, so your body gets used to the new mealtimes.
Plan your meals ahead of time. Ground Picture/Shutterstock 2. Stay hydrated
Staying hydrated is important during Ramadan. Women should aim to drink 2.1 litres of water or fluids (such as coconut water, clear soups, broths or herbal teas) each day. Men should aim for 2.6 litres.
Limit the intake of sugary or artificially sweetened drinks and enjoy fresh fruit juice only in moderation. Sugary drinks cause a rapid increase in blood sugar levels. The body responds by releasing insulin, causing a drop in blood sugar, which can leave you feeling fatigued, irritable and hungry.
Increase your hydration by including water-rich foods, such as cucumbers and watermelon, in your diet.
3. Get your nutrients early
Before dawn, have a nutrient-rich, slow-digesting meal, along with plenty of water.
Select healthy nutrient-dense food with proteins and fats from lean meats, fish, chickpeas, tofu, nuts and seeds.
Choose whole grain products, a variety of vegetables and fruits, and fermented foods, such as kimchi and pickles, which can support your digestion.
When you prepare your meals, consider grilling, steaming or air frying instead of deep frying.
Stay away from processed foods such as cakes, ice cream, chips and chocolates, as they often lack essential nutrients and are high in sugar, salt and fat. Processed foods also tend to be low in fibre and protein, which are crucial for maintaining a feeling of fullness.
4. Avoid the temptation to overeat in the evening
At sunset, many Muslims come together with family and friends for the fast-breaking evening meal (Iftar). During these occasions, it may be tempting to overindulge in sweets, salty snacks and fatty dishes.
But overeating can strain the digestive system, cause discomfort and disrupt sleep.
Start with something small. Tekkol/Shutterstock Instead, listen to your body’s signals, control your portions, and eat mindfully – this means slowly and without distractions.
Start with something small, such as a date and a glass of water. You may choose to complete the Maghrib prayer before returning for your main meal and more fluids.
5. Keep moving
Finally, try to include some light exercise into your schedule, to maintain your fitness and muscle mass, and promote sleep.
But avoid heavy workouts, sauna and intensive sports while fasting, as these may increase dehydration, which can increase your risk of feeling faint and falling.
Romy Lauche, Deputy Director (Research), National Centre for Naturopathic Medicine, Southern Cross University; Fatima El-Assaad, Senior Research Fellow, Microbiome Research Centre, UNSW Sydney, and Jessica Bayes, Postdoctoral Research Fellow at the National Centre for Naturopathic Medicine, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Cacao vs Carob – Which is Healthier?
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Our Verdict
When comparing cacao to carob, we picked the cacao.
Why?
It’s close, and may depend a little on your priorities!
In terms of macros, the cacao has more protein and fat, while the carob has more carbohydrates, mostly sugar. Since people will not generally eat this by the spoonful, and will instead either make drinks or cook with it, we can’t speak for the glycemic index or general health impact of the sugars. As for the fats, on the one hand the cacao does contain saturated fat; on the other, this merely means that different saturated fat will usually be added to the carob if making something with it. Still, slight win for the carob on the fat front. Protein, of course, is entirely in cacao’s favor.
In the category of vitamins and minerals, they’re about equal on vitamins, while cacao wins easily on the mineral front, boasting more copper, iron, magnesium, manganese, and phosphorus.
While both have a generous antioxidant content, this one’s another win for cacao, with about 3x the active polyphenols and flavonoids.
In short: both are good, consumed in moderation and before adding unhealthy extra ingredients—but we say cacao comes out the winner.
If you’re looking specifically for the above-depicted products, by the way, here they are:
Want to learn more?
You might like to read:
- Enjoy Bitter Foods For Your Heart & Brain
- Chocolate & Health
- The Truth About Chocolate & Skin Health
Enjoy!
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How To Get Your First Pull-Up
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Pull-ups are a great compound exercise that works most of the upper body. However, it can be frustrating for many, if unable to do more than dangle and struggle while not going anywhere. That’s not actually bad, by the way! Of course it’s not great athletic performance, but in terms of exercise, “dangling and struggling while not going anywhere” is an isometric exercise that has plenty of benefits of its own. However, for those who would rather go up in the world, personal trainer Meg Gallagher shows the way:
The Only Way Is Up?
Gallagher offers a few methods; the first is simply an improvement on the “dangling and struggling while not going anywhere” method, but doing it with good form. It’s called the…
Hollow body hold:
- Hang from the bar with legs and feet together.
- Maintain a posterior pelvic tilt (i.e. don’t let your hips roll forwards, and don’t let your butt stick out more than is necessary by mere virtue of having a butt)
- Engage your core by shortening the space between your ribs and pelvis.
- Turn on your abs and lats, with your head slightly behind the bar.
- Practice the hollow body hang instead of dead hangs to build grip and core strength.
Another method is now moving on from the hollow body hold, and shows that in fact, up is not the only way. It’s called…
Negative pull-ups:
- Jump up to get your chin over the bar, then slowly lower yourself in a controlled manner.
- Prioritize negative pull-ups over other exercises to build strength.
- You can use modifications like resistance bands or feet assistance if necessary to extend the duration of your negative pull-up, but these are “crutches”, so try to move on from them as soon as you reasonably can—same if your gym has an “assisted pull-up” machine, consisting of a moving platform with a variable counterweight, mimicking how a pull-up would feel if your body were lighter.
- Practice resisting throughout the entire range of motion.
To give a sense of direction, Gallagher offers the following program:
- On day 1, test how long you can resist the negative pull-up (e.g., 10 seconds).
- For each session, multiply your time by 2 (e.g., 10 seconds × 2 = 20 seconds total).
- Break the total volume into as many sets as needed (e.g., 2 sets of 10 seconds or 4 sets of 5 seconds).
- After each session, add 2 seconds to the total volume for the next session.
- Aim for 3 sessions per week for 3–4 weeks, increasing by 2 seconds each session.
- When you reach about 25 seconds, you should be close to performing your first pull-up.
For more on all of this, plus a few other things to try, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
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How To Reduce Or Quit Alcohol
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Rethinking Drinking
When we’re looking at certain health risks, there are often five key lifestyle factors that have a big impact; they are:
- Have a good diet
- Get good exercise
- Get good sleep
- Reduce (or eliminate) alcohol
- Don’t smoke
Today, we’re focussing the alcohol bit. Maybe you’d like to quit, maybe just cut down, maybe the topic just interests you… So, here’s a quick rundown of some things that will help make that a lot easier:
With a big enough “why”, you can overcome any “how”
Research and understand the harm done by drinking, including:
And especially as we get older, memory problems:
Alcohol-related dementia: an update of the evidence
And as for fear of missing out, or perhaps even of no longer being relaxed/fun… Did you ever, while sober, have a very drunk person try to converse with you, and you thought “I wish that were me”?
Probably not
Know your triggers
Why do you drink? If your knee-jerk response is “because I like it”, dig deeper. What events prompt you to have a drink?
- Some will be pure habit born of convention—perhaps with a meal, for example
- Others may be stress-management—after work, perhaps
- Others may be pseudo-medicinal—a nightcap for better* sleep, for instance
*this will not work. Alcohol may make us sleepy but it will then proceed to disrupt that very sleep and make it less restorative
Become mindful
Now that you know why you’d like to drink less (or quit entirely), and you know what triggers you to drink, you can circumvent that a little, by making deals with yourself, for example
- “I can drink alcohol, if and only if I have consumed a large glass of water first” (cuts out being thirsty as a trigger to drink)
- “I can drink alcohol, if and only if I meditate for at least 5 minutes first” (reduces likelihood of stress-drinking)
- “I can drink alcohol, if and only if it is with the largest meal of the day” (minimizes total alcohol consumption)
Note that these things also work around any FOMO, “Fear Of Missing Out”. It’s easier to say “no” when you know you can have it later if you still want it.
Get a good replacement drink
There are a lot of alcohol-free alcohol-like drinks around these days, and many of them are very good. Experiment and see. But!
It doesn’t even have to be that. Sometimes what we need is not even an alcohol-like drink, but rather, drinkable culinary entertainment.
If you like “punch-in-the-face” flavors (as this writer does), maybe strong black coffee is the answer. If you like “crisp and clear refreshment” (again, same), maybe your favorite herbal tea will do it for you. Or maybe for you it’ll be lemon-water. Or homemade ginger ale.
Whatever it is… make it fun, and make it yours!
Bonus item: find replacement coping strategies
This one goes if you’ve been using alcohol to cope with something. Stress, depression, anxiety, whatever it may be for you.
The thing is, it feels like it helps briefly in the moment, but it makes each of those things progressively worse in the long-run, so it’s not sustainable.
Consider instead things like therapy, exercise, and/or a new hobby to get immersed in; whatever works for you!
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10almonds Subcribers Take The Wheel!
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❓ Q&A With 10almonds Subscribers!
Q: What kind of salt is best for neti pots?
A: Non-iodised salt is usually recommended, but really, any human-safe salt is fine. By this we mean for example:
- Sodium chloride (like most kitchen salts),
- Potassium chloride (as found in “reduced sodium” kitchen salts), or
- Magnesium sulfate (also known as epsom salts).
Q: You talked about spearmint as reducing testosterone levels, what about ginseng for increasing them?
A: Hormones are complicated and often it’s not a simple matter of higher or lower levels! It can also be a matter of…
- how your body converts one thing into another
- how your body responds (or not) to something according to how the relevant hormone’s receptors are doing
- …and whether there’s anything else blocking those receptors.
All this to say: spearmint categorically is an anti-androgen, but the mechanism of action remains uncertain.
Panax ginseng, meanwhile, is one of the most well-established mysteries in herbal medicine.
Paradoxically, it seems to improve both male and female hormonal regulation, despite being more commonly associated with the former.
- It doesn’t necessarily increase or decrease testosterone or estrogen levels (but it can, even if indirectly)
- It does improve sexual function
- …and alleviates symptoms associated with conditions as varied as:
- Late-onset hypogonadism (common for men during the andropause)
- Benign prostate hyperplasia (again common for men during the andropause)
- …and also counteracts unwanted side-effects of finasteride. Finasteride is often taken by men as a hair loss remedy or, less often but critically, in the case of an enlarged prostate.
But it also…
- Alleviates symptoms of PCOS (polycystic ovary syndrome, which effects around 20% of women)
- May even be an effective treatment for PCOS (rat model only so far)
- It also may improve female reproductive fertility more generally (the studies are down to fruit flies now though)
Bottom line: Panax ginseng is popularly taken to improve natural hormone function, a task at which it appears to excel.
Scientists are still working out exactly how it does the many things it appears to do.
Progress has been made, and it clearly is science rather than witchcraft, but there are still far more unanswered questions than resolved ones!
Q: I like that the quizzes (I’ve done two so far) give immediate results , with no “give us your email to get your results”. Thanks!
A: You’re welcome! That’s one of the factors that influences what things we include here! Our mission statement is “to make health and productivity crazy simple”, and the unwritten part of that is making sure to save your time and energy wherever we reasonably can!
Q: Do you know if adrafanil is as good as modafinil? It seems to be a lot cheaper for the same result?
A: Adrafinil is the pro-drug of modafinil. What this means is that if you take it, your own liver will use it to make modafinil inside you. So the end result is chemically the same drug.
As to whether it’s as good, it depends what you need. It’s worth noting that anything that taxes liver function can be harmful if you take too much, and/or your liver is already strained for some reason.
If in doubt, consult a doctor! And if it’s something that’s accessible to you, a recent lipids test (a kind of blood test that checks your liver health) is always a good thing to have.
Q: Would love to see your take on polyphasic sleep!
A: Watch this space
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