Yes, blue light from your phone can harm your skin. A dermatologist explains

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Social media is full of claims that everyday habits can harm your skin. It’s also full of recommendations or advertisements for products that can protect you.

Now social media has blue light from our devices in its sights.

So can scrolling on our phones really damage your skin? And will applying creams or lotions help?

Here’s what the evidence says and what we should really be focusing on.

Max kegfire/Shutterstock

Remind me, what actually is blue light?

Blue light is part of the visible light spectrum. Sunlight is the strongest source. But our electronic devices – such as our phones, laptops and TVs – also emit it, albeit at levels 100-1,000 times lower.

Seeing as we spend so much time using these devices, there has been some concern about the impact of blue light on our health, including on our eyes and sleep.

Now, we’re learning more about the impact of blue light on our skin.

How does blue light affect the skin?

The evidence for blue light’s impact on skin is still emerging. But there are some interesting findings.

1. Blue light can increase pigmentation

Studies suggest exposure to blue light can stimulate production of melanin, the natural skin pigment that gives skin its colour.

So too much blue light can potentially worsen hyperpigmentation – overproduction of melanin leading to dark spots on the skin – especially in people with darker skin.

Woman with skin pigmentation on cheek
Blue light can worsen dark spots on the skin caused by overproduction of melanin. DUANGJAN J/Shutterstock

2. Blue light can give you wrinkles

Some research suggests blue light might damage collagen, a protein essential for skin structure, potentially accelerating the formation of wrinkles.

A laboratory study suggests this can happen if you hold your device one centimetre from your skin for as little as an hour.

However, for most people, if you hold your device more than 10cm away from your skin, that would reduce your exposure 100-fold. So this is much less likely to be significant.

3. Blue light can disrupt your sleep, affecting your skin

If the skin around your eyes looks dull or puffy, it’s easy to blame this directly on blue light. But as we know blue light affects sleep, what you’re probably seeing are some of the visible signs of sleep deprivation.

We know blue light is particularly good at suppressing production of melatonin. This natural hormone normally signals to our bodies when it’s time for sleep and helps regulate our sleep-wake cycle.

By suppressing melatonin, blue light exposure before bed disrupts this natural process, making it harder to fall asleep and potentially reducing the quality of your sleep.

The stimulating nature of screen content further disrupts sleep. Social media feeds, news articles, video games, or even work emails can keep our brains active and alert, hindering the transition into a sleep state.

Long-term sleep problems can also worsen existing skin conditions, such as acne, eczema and rosacea.

Sleep deprivation can elevate cortisol levels, a stress hormone that breaks down collagen, the protein responsible for skin’s firmness. Lack of sleep can also weaken the skin’s natural barrier, making it more susceptible to environmental damage and dryness.

Can skincare protect me?

The beauty industry has capitalised on concerns about blue light and offers a range of protective products such as mists, serums and lip glosses.

From a practical perspective, probably only those with the more troublesome hyperpigmentation known as melasma need to be concerned about blue light from devices.

This condition requires the skin to be well protected from all visible light at all times. The only products that are totally effective are those that block all light, namely mineral-based suncreens or some cosmetics. If you can’t see the skin through them they are going to be effective.

But there is a lack of rigorous testing for non-opaque products outside laboratories. This makes it difficult to assess if they work and if it’s worth adding them to your skincare routine.

What can I do to minimise blue light then?

Here are some simple steps you can take to minimise your exposure to blue light, especially at night when it can disrupt your sleep:

  • use the “night mode” setting on your device or use a blue-light filter app to reduce your exposure to blue light in the evening
  • minimise screen time before bed and create a relaxing bedtime routine to avoid the types of sleep disturbances that can affect the health of your skin
  • hold your phone or device away from your skin to minimise exposure to blue light
  • use sunscreen. Mineral and physical sunscreens containing titanium dioxide and iron oxides offer broad protection, including from blue light.

In a nutshell

Blue light exposure has been linked with some skin concerns, particularly pigmentation for people with darker skin. However, research is ongoing.

While skincare to protect against blue light shows promise, more testing is needed to determine if it works.

For now, prioritise good sun protection with a broad-spectrum sunscreen, which not only protects against UV, but also light.

Michael Freeman, Associate Professor of Dermatology, Bond University

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

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  • Green Curry Salmon Burgers

    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.

    These lean and healthy burgers are as quick and easy to make as they are good for entertaining. The serving-bed has its nutritional secrets too! All in all, an especially heart-healthy and brain-healthy dish.

    You will need

    • 4 skinless salmon fillets, cubed (Vegetarian/Vegan? Consider this Plant-Based Salmon Recipe or, since they are getting blended, simply substitute 1½ cups cooked chickpeas instead with 1 tbsp tahini)
    • 2 cloves garlic, chopped
    • 2 tbsp thai green curry paste
    • juice of two limes, plus wedges to serve
    • 1 cup quinoa
    • ½ cup edamame beans, thawed if they were frozen
    • large bunch fresh cilantro (or parsley if you have the “soap “cilantro tastes like soap” gene), chopped
    • extra virgin olive oil, for frying
    • 1 tbsp chia seeds
    • 1 tbsp nutritional yeast
    • 2 tsp black pepper, coarse ground

    Method

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

    1) Put the salmon, garlic, curry paste, nutritional yeast, and half the lime juice into a food processor, and blend until smooth.

    2) Remove, divide into four parts, and shape into burger patty shapes. Put them in the fridge where they can firm up while we do the next bit.

    3) Cook the quinoa with the tablespoon of chia seeds added (which means boiling water and then letting it simmer for 10–15 minutes; when the quinoa is tender and unfurled a little, it’s done).

    4) Drain the quinoa with a sieve, and stir in the edamame beans, the rest of the lime juice, the cilantro, and the black pepper. Set aside.

    5) Using the olive oil, fry the salmon burgers for about 5 minutes on each side.

    6) Serve; we recommend putting the burgers atop the rest, and adding a dash of lime at the table.

    (it can also be served this way!)

    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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  • To Medicate or Not? That is the Question! – by Dr. Asha Bohannon

    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.

    Medications are, of course, a necessity of life (literally!) for many, especially as we get older. Nevertheless, overmedication is also a big problem that can cause a lot of harm too, and guess what, it comes with the exact same “especially as we get older” tag too.

    So, what does Dr. Bohannon (a doctor of pharmacy, diabetes educator, and personal trainer too) recommend?

    Simply put: she recommends starting with a comprehensive health history assessment and analysing one’s medication/supplement profile, before getting lab work done, tweaking all the things that can be tweaked along the way, and—of course—not neglecting lifestyle medicine either.

    The book is prefaced and ended with pep talks that probably a person who has already bought the book does not need, but they don’t detract from the practical content either. Nevertheless, it feels a little odd that it takes until chapter 4 to reach “step 1” of her 7-step method!

    The style throughout is conversational and energetic, but not overly padded with hype; it’s just a very casual style. Nevertheless, she brings to bear her professional knowledge and understanding as a doctor of pharmacy, to include her insights into the industry that one might not observe from outside of it.

    Bottom line: if you’d like to do your own personal meds review and want to “know enough to ask the right questions” before bringing it up with your doctor, this book is a fine choice for that.

    Click here to check out To Medicate Or Not, and make informed choices!

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  • Older Americans Say They Feel Trapped in Medicare Advantage Plans

    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 2016, Richard Timmins went to a free informational seminar to learn more about Medicare coverage.

    “I listened to the insurance agent and, basically, he really promoted Medicare Advantage,” Timmins said. The agent described less expensive and broader coverage offered by the plans, which are funded largely by the government but administered by private insurance companies.

    For Timmins, who is now 76, it made economic sense then to sign up. And his decision was great, for a while.

    Then, three years ago, he noticed a lesion on his right earlobe.

    “I have a family history of melanoma. And so, I was kind of tuned in to that and thinking about that,” Timmins said of the growth, which doctors later diagnosed as malignant melanoma. “It started to grow and started to become rather painful.”

    Timmins, though, discovered that his enrollment in a Premera Blue Cross Medicare Advantage plan would mean a limited network of doctors and the potential need for preapproval, or prior authorization, from the insurer before getting care. The experience, he said, made getting care more difficult, and now he wants to switch back to traditional, government-administered Medicare.

    But he can’t. And he’s not alone.

    “I have very little control over my actual medical care,” he said, adding that he now advises friends not to sign up for the private plans. “I think that people are not understanding what Medicare Advantage is all about.”

    Enrollment in Medicare Advantage plans has grown substantially in the past few decades, enticing more than half of all eligible people, primarily those 65 or older, with low premium costs and perks like dental and vision insurance. And as the private plans’ share of the Medicare patient pie has ballooned to 30.8 million people, so too have concerns about the insurers’ aggressive sales tactics and misleading coverage claims.

    Enrollees, like Timmins, who sign on when they are healthy can find themselves trapped as they grow older and sicker.

    “It’s one of those things that people might like them on the front end because of their low to zero premiums and if they are getting a couple of these extra benefits — the vision, dental, that kind of thing,” said Christine Huberty, a lead benefit specialist supervising attorney for the Greater Wisconsin Agency on Aging Resources.

    “But it’s when they actually need to use it for these bigger issues,” Huberty said, “that’s when people realize, ‘Oh no, this isn’t going to help me at all.’”

    Medicare pays private insurers a fixed amount per Medicare Advantage enrollee and in many cases also pays out bonuses, which the insurers can use to provide supplemental benefits. Huberty said those extra benefits work as an incentive to “get people to join the plan” but that the plans then “restrict the access to so many services and coverage for the bigger stuff.”

    David Meyers, assistant professor of health services, policy, and practice at the Brown University School of Public Health, analyzed a decade of Medicare Advantage enrollment and found that about 50% of beneficiaries — rural and urban — left their contract by the end of five years. Most of those enrollees switched to another Medicare Advantage plan rather than traditional Medicare.

    In the study, Meyers and his co-authors muse that switching plans could be a positive sign of a free marketplace but that it could also signal “unmeasured discontent” with Medicare Advantage.

    “The problem is that once you get into Medicare Advantage, if you have a couple of chronic conditions and you want to leave Medicare Advantage, even if Medicare Advantage isn’t meeting your needs, you might not have any ability to switch back to traditional Medicare,” Meyers said.

    Traditional Medicare can be too expensive for beneficiaries switching back from Medicare Advantage, he said. In traditional Medicare, enrollees pay a monthly premium and, after reaching a deductible, in most cases are expected to pay 20% of the cost of each nonhospital service or item they use. And there is no limit on how much an enrollee may have to pay as part of that 20% coinsurance if they end up using a lot of care, Meyers said.

    To limit what they spend out-of-pocket, traditional Medicare enrollees typically sign up for supplemental insurance, such as employer coverage or a private Medigap policy. If they are low-income, Medicaid may provide that supplemental coverage.

    But, Meyers said, there’s a catch: While beneficiaries who enrolled first in traditional Medicare are guaranteed to qualify for a Medigap policy without pricing based on their medical history, Medigap insurers can deny coverage to beneficiaries transferring from Medicare Advantage plans or base their prices on medical underwriting.

    Only four states — Connecticut, Maine, Massachusetts, and New York — prohibit insurers from denying a Medigap policy if the enrollee has preexisting conditions such as diabetes or heart disease.

    Paul Ginsburg is a former commissioner on the Medicare Payment Advisory Commission, also known as MedPAC. It’s a legislative branch agency that advises Congress on the Medicare program. He said the inability of enrollees to easily switch between Medicare Advantage and traditional Medicare during open enrollment periods is “a real concern in our system; it shouldn’t be that way.”

    The federal government offers specific enrollment periods every year for switching plans. During Medicare’s open enrollment period, from Oct. 15 to Dec. 7, enrollees can switch out of their private plans to traditional, government-administered Medicare.

    Medicare Advantage enrollees can also switch plans or transfer to traditional Medicare during another open enrollment period, from Jan. 1 to March 31.

    “There are a lot of people that say, ‘Hey, I’d love to come back, but I can’t get Medigap anymore, or I’ll have to just pay a lot more,’” said Ginsburg, who is now a professor of health policy at the University of Southern California.

    Timmins is one of those people. The retired veterinarian lives in a rural community on Whidbey Island just north of Seattle. It’s a rugged, idyllic landscape and a popular place for second homes, hiking, and the arts. But it’s also a bit remote.

    While it’s typically harder to find doctors in rural areas, Timmins said he believes his Premera Blue Cross plan made it more challenging to get care for a variety of reasons, including the difficulty of finding and getting in to see specialists.

    Nearly half of Medicare Advantage plan directories contained inaccurate information on what providers were available, according to the most recent federal review. Beginning in 2024, new or expanding Medicare Advantage plans must demonstrate compliance with federal network expectations or their applications could be denied.

    Amanda Lansford, a Premera Blue Cross spokesperson, declined to comment on Timmins’ case. She said the plan meets federal network adequacy requirements as well as travel time and distance standards “to ensure members are not experiencing undue burdens when seeking care.”

    Traditional Medicare allows beneficiaries to go to nearly any doctor or hospital in the U.S., and in most cases enrollees do not need approval to get services.

    Timmins, who recently finished immunotherapy, said he doesn’t think he would be approved for a Medigap policy, “because of my health issue.” And if he were to get into one, Timmins said, it would likely be too expensive.

    For now, Timmins said, he is staying with his Medicare Advantage plan.

    “I’m getting older. More stuff is going to happen.”

    There is also a chance, Timmins said, that his cancer could resurface: “I’m very aware of my mortality.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Why We Remember – by Dr. Charan Ranganath

    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.

    As we get older, forgetfulness can become more of a spectre; the threat that one day it could be less “where did I put my sunglasses?” and more “who is this person claiming to be my spouse?”.

    Dr. Ranganath explores in this work the science of memory, from a position of neurobiology, but also in application. How and why we remember, and how and why we forget, and how and why both are important.

    There is a practical element to the book too; we read about things that increase our tendency to remember (and things that increase our tendency to forget), and how we can leverage that information to curate our memory in an active, ongoing basis.

    The style of the book is quite casual in tone for such a serious topic, but there’s plenty of hard science too; indeed there are 74 pages of bibliography cited.

    Bottom line: while filled with a lot of science, this is also a very human book, and a helpful guide to building and preserving our memory.

    Click here to check out “Why We Remember”, and learn how to hold on to what matters the most!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Aspirin, CVD Risk, & Potential Counter-Risks

    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.

    Aspirin Pros & Cons

    In Tuesday’s newsletter, we asked your health-related opinion of aspirin, and got the above-depicted, below-described set of responses:

    • About 42% said “Most people can benefit from low-dose daily use to lower CVD risk”
    • About 31% said “It’s safe for occasional use as a mild analgesic, but that’s all”
    • About 28% said “We should avoid aspirin; it can cause liver and/or kidney damage”

    So, what does the science say?

    Most people can benefit from low-dose daily aspirin use to lower the risk of cardiovascular disease: True or False?

    True or False depending on what we mean by “benefit from”. You see, it works by inhibiting platelet function, which means it simultaneously:

    • decreases the risk of atherothrombosis
    • increases the risk of bleeding, especially in the gastrointestinal tract

    When it comes to balancing these things and deciding whether the benefit merits the risk, you might be asking yourself: “which am I most likely to die from?” and the answer is: neither

    While aspirin is associated with a significant improvement in cardiovascular disease outcomes in total, it is not significantly associated with reductions in cardiovascular disease mortality or all-cause mortality.

    In other words: speaking in statistical generalizations of course, it may improve your recovery from minor cardiac events but is unlikely to help against fatal ones

    The current prevailing professional (amongst cardiologists) consensus is that it may be recommended for secondary prevention of ASCVD (i.e. if you have a history of CVD), but not for primary prevention (i.e. if you have no history of CVD). Note: this means personal history, not family history.

    In the words of the Journal of the American College of Cardiology:

    ❝Low-dose aspirin (75-100 mg orally daily) might be considered for the primary prevention of ASCVD among select adults 40 to 70 years of age who are at higher ASCVD risk but not at increased bleeding risk (S4.6-1–S4.6-8).

    Low-dose aspirin (75-100 mg orally daily) should not be administered on a routine basis for the primary prevention of ASCVD among adults >70 years of age (S4.6-9).

    Low-dose aspirin (75-100 mg orally daily) should not be administered for the primary prevention of ASCVD among adults of any age who are at increased risk of bleeding (S4.6-10).❞

    ~ Dr. Donna Arnett et al. (those section references are where you can find this information in the document)

    Read in full: Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology

    Or if you’d prefer a more pop-science presentation:

    Many older adults still use aspirin for CVD prevention, contrary to clinical guidance

    Aspirin can cause liver and/or kidney damage: True or False?

    True, but that doesn’t mean we must necessarily abstain, so much as exercise caution.

    Aspirin is (at recommended doses) not usually hepatotoxic (toxic to the liver), but there is a strong association between aspirin use in children and the development of Reye’s syndrome, a disease involving encephalopathy and a fatty liver. For this reason, most places have an official recommendation that aspirin not be used by children (cut-off age varies from place to place, for example 12 in the US and 16 in the UK, but the key idea is: it’s potentially dangerous for those who are not fully grown).

    Aspirin is well-established as nephrotoxic (toxic to the kidneys), however, the toxicity is sufficiently low that this is not expected to be a problem to otherwise healthy adults taking it at no more than the recommended dose.

    For numbers, symptoms, and treatment, see this very clear and helpful resource:

    An evidence based flowchart to guide the management of acute salicylate (aspirin) overdose

    Take care!

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  • Make Your Coffee Heart-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.

    Health-Hack Your Coffee

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

    The Bitter Truth About Coffee (or is it?)

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

    Not all coffees are created equal

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

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

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

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

    Also: Cafestol extraction yield from different coffee brew mechanisms

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

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

    The humble filter coffee

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

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

    What about instant coffee?

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

    Want to make any coffee healthier?

    This one isn’t about the cafestol, but…

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

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

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

    Enjoy!

    Don’t Forget…

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    Learn to Age Gracefully

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