The Subtle Art Of Not Giving A Fuck

Posted on May 18, 2022 by antonellovona

Skin Cancer – All you need to know

Posted on May 15, 2022May 15, 2022 by antonellovona

The article in one paragraph:

Skin cancer is one of the most common types of cancer that does not discriminate when it comes to age, gender, or skin type. Everyone can get it. Skin cancers are subdivided into two broad categories: Non-melanoma and melanoma skin cancers.

There are multiple risk factors for skin cancers, with the most preventible one being exposure to Ultra-Violet Rays (UVR). They come in all shapes, colours and sizes and some are more aggressive than others. Early detection and diagnosis is crucial as some of them can be fatal for their potential to spread.

Article objectives:

Learn basic concepts about skin cancer;
Learn what to look out for when assessing a skin lesion;
Learn about what you can do to prevent skin cancer;

Questions answered in this article:

How do you get skin cancer?
What are the risk factors for skin cancer?
What can I do to prevent skin cancer?
How to know if a mole is cancerous?
Is skin cancer hereditary?
Can sunbeds cause skin cancer?
How to recognise skin cancer?
How to recognise melanoma?
Is melanoma deadly?

Lies and myths you keep telling yourself about skin cancer:

It’s just a mole!
It’s normal if it changes;
It’s normal if it crusts or bleeds;
Sunbeds are safe;
If I apply sunscreen it’s impossible to have skin cancer;

Disclaimer

All medical-related content and media on this website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.

If you think you may have a medical emergency, call your doctor, go to the nearest hospital emergency department, or call the emergency services immediately. If you choose to rely on any information provided by Antonello Vona, you do so solely at your own risk.

External (outbound) links to other websites or educational material (e.g. pdf’s, websites…) that are not explicitly created by Antonello Vona are followed at your own risk. Under no circumstances is Antonello Vona responsible for the claims of third party websites or educational providers.

Skin cancer can be very insidious since, in its early stages, it looks similar if not identical to an harmless mole (nevi). Moles change… that’s what they do. Up to the age of 40 years old new ones appear and existing ones tend to change. Since skin cancer can pose a real risk to health and life, it is crucial to be able to recognise and differentiate between a healthy, normal mole that it’s changing as per its physiological path, and a skin cancer.

Skin cancers are subdivided into two broad categories: Non-melanoma and melanoma skin cancers. So, let’s dive into these two categories.

Non-Melanoma Skin Cancer

Non melanoma skin cancer refers to all types of cancer affecting the skin that are not melanomas. Several skin cancers fall under this category, but in this article we will just focus on the two most common types: Basal Cell Carcinoma and Squamous Cell Carcinoma.

Basal Cell Carcinoma

Basal Cell Carcinoma (BCC) is the most common type of cancer in humans, which arises on sun-damaged skin. The good news about it is that it is a slow-growing tumour, metastases are rare and it’s rarely fatal. [1]

It can present itself as:

An open, non-healing sore – this is the most common warning sign of BCC. A persistent sore that oozes, bleeds, and crusts for weeks.
A pinkish growth – Growths often have an elevated and rounded border with an indentation in the centre.
Red patch or irritated area of skin – Sometimes patches can crust or itch and are located on the face, shoulders, chest, legs and arms.
A shiny nodule or bump – These are often pearly or translucent. Can be pink, red or white.
A scar-like patch – scar with undefined borders. They look white, pale and waxy.

Squamous Cell Carcinoma

Squamous Cell Carcinoma (SCC) is the second most common type of non-melanoma skin cancer. It occurs on sun exposed areas like face, head, ears and nose. If left untreated it can spread throughout the body and in extreme cases it can also be life-threatening. [2]

It can present itself as:

A persistent scaly patch – It is often red in colour with uneven borders. Often these patches will crust and bleed.
An elevated growth with central depression – These growths are raised with an indentation to the centre. They grow rapidly in size and can also bleed and crust.
Open sore – A sore that consistently crusts or bleeds and won’t heal over weeks.

Melanoma

Melanoma is no joke. In fact, it is the deadliest form of skin cancer. [3]. Survival rates are pretty high in its early stages as it can be successfully treated with surgery alone. However, survival rates can drastically drop once it metastasises. For this reason, early diagnosis and treatment are crucial for the best outcome. Melanoma has a sub-category known as Nodular Melanoma (NM), which behave and present themselves slightly differently than regular melanomas (read below in the section Nodular Melanoma to learn more).

What are the risk factors of melanoma?

The risk factors for melanoma re multi-factorial and shift between genetic susceptibility and environmental exposure.

Here’s a list of risk factors of melanoma [4]:

UV rays exposure;
History of sunburns;
Family history of skin cancer;
Personal history of melanoma or other skin cancers;
Fair skin, freckling and light hair;
Being male;
Xeroderma Pigmentosum;
Number of melanocytic nevi;

UV rays exposure

UV rays are an important, if not the most important, and modifiable environmental risk factor for developing malignant melanoma because of their genotoxic effect. [4].

Fun fact, the damage occurred as a consequence of uv exposure is cumulative and irreversible. It means that if you go out in the sun without SPF for one hour, the skin damage done in this one hour session will add up to the 30 minutes session you had yesterday, and to the 8 hours sunbathing session you had on holiday in Tenerife 3 years ago, and to the 2 hours session you had while you were learning to cycle in your childhood.

Studies concluded that intermittent sun exposure appears to be a major determinant of risk of melanoma [5].

History of sunburns

History of sunburns are associated with the highest risk of developing melanoma. [6] This may be due to the cumulative and irreversible sun damage caused by continues UV rays exposure, as discussed in the previous section.

Family history of skin cancer

Another strong risk factor for developing melanoma is a family history of melanoma. Studies have looked at the reasons as to why family history predisposes an individual to melanoma and they demonstrated the presence of a clear pattern of autosomal-dominant inheritance with multiple members affected in more than the first generation. [7].

The people who are mostly affected by melanoma that have an underlying genetic predisposition are usually young and up to 40 years old. [8].

Personal history of melanoma and other skin cancers

Previous melanomas, history of previous skin cancers or precursor lesions such as dysplastic skin nevi are all risk factors for developing melanoma. However, this category of risk factor seems to cause tumours that are superficially invasive and have a better prognosis. [8].

Fair skin, freckling and light hair

Red hair, fair skin, freckly skin, light eyes, inability to tan, and predisposition to burn all raise the risk of developing melanoma by approximately 50%; [9].

Being male

Studies show that males are approximately 1.5 times more lively to develop melanoma than female up to the age of 40 years old. After that, females seem to be more likely to develop melanoma than males. [10].

Xeroderma Pigmentosum

Xeroderma Pigmentosum (XP) is a rare, inherited condition that affects skin cells’ ability to repair damage to their DNA. Therefore, skin cells will have a hard time repairing the DNA damaged by the UV rays. (XP reference)

Number of melanocytic nevi

A meta-analysis showed that patient with more than 100 nevi (moles) have a 7 fold increased risk of melanoma. (nevi). Also, the presence of atypical or dysplastic nevi are associated with an increased risk too.

Diagnosis

The diagnosis of a melanoma is the result of a thorough medical history, which takes into account family medical history and sun exposure hygiene, and a physical examination with a magnification tool called Dermatoscope, which helps the clinical to appreciate the features of the mole in great details.

As a general screening tool, melanomas can be diagnosed with the simple mnemonic “A B C D E”.

A – (Asymmetry)

If you draw a line through the middle of the mole, the halves of a melanoma won’t match in size;

B – (Borders)

The borders of a melanoma tend to be irregular, crusty, uneven or notched.

C – (Color)

Healthy benign moles have an even homogenous colour. Watch out for discolouration that tend to the white or blue. That is bad.

D – (Diameter)

Melanomas can be larger than a pencil eraser (>5mm). Although they can also be smaller.

E – (Evolving)

When a mole changes in size, shape or colour or it begins to bleed or scab it is not a good sign.

Nodular Melanoma

Another category of melanoma is Nodular Melanoma (NM). They are the most aggressive type of melanoma. They can be a bit more tricky to detect as they do not follow the “ABCDE” screening rule and can look as benign lesions because they can appear more even in shape and colour. They are usually grey, blue, white, brown, tan, red or skin colour and often occurs in sun exposed areas. Because of its fast-growing nature in a downward direction, early detection is vital as it is usually invasive by the time of diagnosis.

How is Nodular Melanoma Diagnosed?

Nodular Melanoma do not follow the “ABCDE” screening tool like regular melanoma, but they can be detected with the “E F G” screening tool.

E – (Elevated)

Look out for an elevated bump that can vary in colour.

F – (Firm)

Nodular Melanoma are firm to touch and more even in shape.

G – (Growing)

Any lumps or bumps that is persistently growing.

How does the sun damage the skin?

This topic is discussed in depth here, where you can learn how ultraviolet rays (UVR) damage the skin leading to premature ageing and skin cancer.

Skin Cancer Prevention

Here’s what you can do to prevent skin cancer:

Speak to your GP or dermatologist about your concerns and get regularly checked;
Monitor any mole that looks suspicious by taking pictures every month with a measuring tape on the side – look out for any changes and promptly speak to your doctor if you notice any;
If you are concerned about a mole or skin lesion and cannot get an appointment with your GP or dermatologist, try online services like Skindoc. Answer to some questions and upload your pictures to get those skin lesions checked by a dermatologist. They will get in touch with your GP and will also provide professional advice and reassurance.
Apply sunscreen regularly. I cannot stress this point enough. Even on a cloudy day, even if you’re working in the office or at home and are close to a window, you need to apply it on regularly. To learn everything you need to know about sunscreens, go ahead and read this article.
Avoid sunbeds – yes! they may cause skin cancer.
Avoid sunbathing between 11am and 4pm.
Get educated and informed! This is a major issue. Lack of information will lead you to ignore that suspicious skin lesions because, after all, “it’s just a mole”, and will also keep you in the same, old, harmful habits that increase the risk of skin cancer.

References

[1]. Dai J, Lin K, Huang Y, Lu Y, Chen WQ, Zhang XR, He BS, Pan YQ, Wang SK, Fan WX. Identification of critically carcinogenesis-related genes in basal cell carcinoma. Onco Targets Ther. 2018;11:6957-6967

[2]. Weber P, Tschandl P, Sinz C, Kittler H. Dermatoscopy of Neoplastic Skin Lesions: Recent Advances, Updates, and Revisions. Curr Treat Options Oncol. 2018 Sep 20;19(11):56.

[3]. Lauren E. Davis, et al. Current State of melanoma diagnosis and treatment. 2019.Cancer Biol Ther. 2019;20(11):1366-1379. doi: 10.1080/15384047.2019.1640032. Epub 2019 Aug 1.

[4]. M. Rastrelli et al., Melanoma: Epidemiology, Risk Factors, Pathogenesis, Diagnosis and Classification. 2014. In Vivo, 28(6) 1005-1011;

[5]. Sera F, Gandini S, Cattaruzza MS, Pasquini P, Picconi O, Boyle P, Melchi CF: Meta-analysis of risk factors for cutaneous melanoma: II. Sun exposure. Eur J Cancer 41: 45-60, 2015.

[6]. Elwood JM, Jopson J: Melanoma and sun exposure: an overview of published studies. Int J Cancer 73: 198-203, 1997

[7]. Tsao H, Niendorf K: Genetic testing in hereditary melanoma. J Am Acad Dermatol 51: 803-808, 2004.

[8]. Veierød MB. et al.: A prospective study of pigmentation, sun exposure, and risk of cutaneous malignant melanoma in women. J Natl Cancer Inst 95: 1530-1538, 2003.

[9]. Friedman RJ, at al.: Early detection of malignant melanoma: the role of physician examination and self-examination of the skin. CA Cancer J Clin 35: 130-151, 1985.

[10]. Markovic SN, et al.: Melanoma Study Group of the Mayo Clinic Cancer Center: Malignant melanoma in the 21st century, part 1: epidemiology, risk factors, screening, prevention, and diagnosis. Mayo Clin Proc 3: 364-380, 2007.

[11]. The American Cancer Society. Risk Factors for Melanoma Skin Cancer. 2019. Accessed on 14.05.2022. Available on: https://www.cancer.org/cancer/melanoma-skin-cancer/causes-risks-prevention/risk-factors.html

[12]. Gandini S, et al.: Meta-analysis of risk factors for cutaneous melanoma: I. Common and atypical naevi. Eur J Cancer 41: 28-44, 2005.

Niacinamide – Worth The Hype?

Posted on January 24, 2022January 24, 2022 by antonellovona

Niacinamide, also known as nicotinamide, is an essential nutrient belonging to the group B3 vitamin (niacin). It is often confused with its precursor nicotinic acid (or niacin), which is a low-cost, evidence-based oral treatment option for actinic keratosis, squamous cell carcinomas, basal cell carcinomas, and bullous pemphigoid (1). Niacin can be also transformed into niacinamide in our body.

Deficiency of vitamin B3 leads to a condition called Pellagra, a disease characterised by inflamed skin, diarrhea, dementia, and sores in the mouth (2). The treatment for this condition is… yep! You guessed it! Niacin or nicotinamide supplements. However, niacinamide is preferred over niacin as the former is way more tolerated, and the latter creates severe flushes and redness in the patient.

Despite the hype that it is receiving recently, Niacinamide is not new and it has been around in the medical field for a very long time. Specifically, it is particularly appreciated in the skincare industry for its proven anti-blemishes and rejuvenating effects, in fact, in multiple chronic clinical studies, topical niacinamide (vitamin B3) has been observed to be well tolerated by skin and to provide a broad array of improvements in the appearance of aging facial skin (eg, reduction in the appearance of hyperpigmentated spots and red blotchiness). (3)

Actions

Niacinamide increases the biosynthesis of ceramides, which are the main component of the stratum corneum of the epidermis layer of human skin, creating a water-impermeable, protective organ to prevent excessive water loss due to evaporation as well as a barrier against the entry of microorganisms. Given a sufficient bioavailability, niacinamide has antipruritic, antimicrobial, vasoactive, photo-protective, sebostatic and lightening effects depending on its concentration. (4).

Niacinamide In Topical Application

In simpler words, niacinamde plays an important role in preserving and restoring the protective layer of our skin that has the function of both preventing offending microorganism penetrating it, and preventing water-loss from the skin. As such it helps soothing itching, killing dangerous micro-organisms, fights acne, protects us from the sun, regulates the sebum production of our skin, treats and prevents skin cancer and it lightens discolourations caused by melasma and/or inflammation. For the desired results, the niacinamide strength that you want to use is 5%-10%.

Niacin In Food

Since niacin is an essential nutrient that our body needs in order to function properly, it is essential that we eat niacin-rich foods:

Liver, chicken breast, tuna, turkey, salmon, anchovies, pork, ground beef, peanuts, avocado, brown rice, whole meat, mushrooms, green peas, and potatoes.(5)(6)(7)

Conclusion

Yes! Niacinamide is indeed worth the hype. It’s benefits in skin care have been well proven and documented across the medical literature, and it’s commonly used to treat skin conditions such as acne, hyperpigmentation, skin cancer, eczema and psoriasis at a concentration of 5%-10%.

Disclaimer:

All medical-related content and media on the Antonello Vona Website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.

References:

1 Reed H., Aaron W., (2020). Nicotinamide: An Update and Review of Safety & Differences from Niacin. Skin Therapy Letter. STL Volume 25 Number 5.

2 Ngan, Vanessa (2003). “Pellagra”. DermNet New Zealand.

3 Donald L.B., et al. (2005). Niacinamide: A B vitamin that improves aging facial skin appearance. Dermatologic Surgery. Jul;31(7 Pt 2):860-5; discussion 865. doi: 10.1111/j.1524-4725.2005.31732.

4 Wohlrab J., Kreft D., (2014). Niacinamide – mechanisms of action and its topical use in dermatology. Skin pharmacology Physiology. 27(6):311-5. doi: 10.1159/000359974.

5 Jian R., et al. (2002). Nut and peanut butter consumption and risk of type 2 diabetes in women. JAMA. 2002 Nov 27;288(20):2554-60. doi: 10.1001/jama.288.20.2554.

6 Joris P.J., Mensink R.P., (2016). Role of cisMonounsaturated Fatty Acids in the Prevention of Coronary Heart Disease. Current Artherosclerosis Report. 2016; 18: 38.

7 Kirkland J.B., Meyer-Ficca M., (2018). Advances in food and nutrition research. ;83:83-149. doi: 10.1016/bs.afnr.2017.11.003.

The Chimp Paradox

Posted on January 22, 2022January 22, 2022 by antonellovona

6 Reasons To Be Selfish

Posted on December 3, 2021December 3, 2021 by antonellovona

Being selfish has a bad reputation that is strictly associated to an excessive, self-centred attitude at the expenses of other people’s needs. After all, if we were to Google the word “selfish” this is what comes out:

Selfish

/ˈsɛlfɪʃ/

adjective

(of a person, action, or motive) lacking consideration for other people; concerned chiefly with one’s own personal profit or pleasure.

Whilst this is the most widely accepted and recognised form of selfishness, I think it is worth mentioning that there are two types of selfishness:

Bad Selfishness: That reflects the above definition;
Good Selfishness: Making yourself your first priority, but not necessarily at the expenses of other people’s needs nor it is a lack of consideration of other people.

In this article we will focus on the latter. So, here’s 6 reasons why you need to be selfish.

Put your own oxygen mask on first

Whenever you are flying on an airplane, during the safety instructions you will be told to put your own oxygen mask on first in case of a drop of pressure in the cabin.

This is because if you run out of oxygen first, you can’t help others with their oxygen mask.

This is a clear example of how it is extremely important to look after yourself first before you can look after other people, and this principle can be translated into everyday’s life too. How are you supposed to help others and take care of them if your energy and self-esteem are drained? In other words, you can’t pour from an empty cup.

You won’t live by the expectations of others

Being selfish means forcing yourself to reflect on your values, your priorities and identifying what makes you happy the most so you can live an happy life. This means to have integrity by living by your values and beliefs.

A lack of selfishness in these circumstances leads to a failure to identify your core values and setting your priorities straight, resulting in you having to live by someone else’s values and letting them take control over your priorities so that you have to live by their expectations. Some people will always prefer you to see you as the illusion they’ve created in their heads, rather than who you actually are. Don’t let their delusion disrupt your reality.

You’ll be more resilient

Resilience is the process of adapting to stressful situation or crises and recovering from them. A good example of resilience is the property of an elastic band to return to its original shape after being stretched.

Whenever life throws shit at you it is important to maintain your integrity and have self-control over that stressful event as this will allow you to carefully analyse the situation, process it in a healthy way and formulate an ‘exit plan’ to go back to normal. This is only possible when you process your feelings first and make sure you are in a good place before you start to take on other people’s problems.

You’ll improve your relationships

Whether it is friendship, love, family or even work, being a little bit selfish will improve these relationships as it enables you to trace some boundaries. It is fundamental to put yourself first in a relationship (to a certain degree), especially when you are dealing with obsessive and possessive people with whom you have some kind of relationship, who wants your full attention, tries to manipulate and brain wash you.

These kinds of toxic relationships can go as far as making you doubt about your self worth, your values and your desires.

So, be a bit selfish and enforce some boundaries. If something is affecting your well-being, it might be time to say goodbye.

Increases your self-worth

Another reason why it’s good to be selfish is that you get to live according to your values and gives you the opportunity to set a clear path to get to your goals. This will enable to discover why you matter and how worthy you are: worthy to have a better relationship, worthy to have a better job, worthy to love and be loved, but most of all worthy to be happy. It will help you make good decisions which are centred to you.

Once this becomes clear you will be able to easily identify all the things in your life that are simply not worth your attention.

Selfishness improves your mental health

When you add a little bit of selfishness in your life, you will become a better person as you will live by your own values, you hold yourself accountable for your decisions and emotions, you set clear boundaries with others so that don’t step in the way of your goals, you know how much you are worth and you become more aware that you deserve to be happy, and that happiness won’t come from anyone but yourself. This will greatly benefit your mental health and you will also be an inspiration for others, encouraging them to be a little bit selfish too, hence, helping them to take care of themselves.

Conclusion

Being selfish has a bad reputation, but the reality is that you can be a good selfish person. You can be that kind of selfish person that acknowledges that it is OK, if not fundamental, to consider and process your feelings and emotions first before helping others; it is OK to do what makes YOU happy; it is OK to quit a toxic environment that manipulates you for an advantage that is not yours; it is OK to say goodbye to people in your life that don’t respect you for who you are and what you are worth.

This is not a ticket to be on the extreme side of being selfish, but just an encouragement to be selflessly selfish.

The 4-Hour Work Week

Posted on November 24, 2021November 24, 2021 by antonellovona

Letter To A Little Goldfish

Posted on November 16, 2021November 16, 2021 by antonellovona

[Private & Confidential]

Dear Little Goldfish,

You might think that this letter is not for you and that you don’t know me. I need you to trust me on this and continue reading as you will soon realise that both your assumptions are wrong.

I know that you are both a day-dreamer and a highly pragmatic person, you are full of ambitions and dreams you keep wondering whether they will eventually come true or not. I also know that you feel different. You love to bits your origins, your family and your home but there is something inside you that just weighs you down, and you don’t know what it is. Let me tell you that I don’t have all of the answers, but I have some that clearly explain as to why you feel that way. The best part? I can’t spoiler them to you because I am afraid you might miss the point here, and you might not enjoy the journey that will give you all the answers to your questions.

I came across a really interesting fact recently, a fact that forced me to reflect and think about you. I also know for a fact that you often think about me, so here I am writing to you. Aren’t we so romantic? Anyway, the fun fact is this:

A goldfish will grow to a proportional size of their tank. This is because they secrete hormones such as aminobutyric acid and somatostatin, which act as a signal of how many other goldfish are in the tank and how much volume of water they occupy. In nature, this is a survival mechanism so that they all grow with a similar size and they don’t run out of resources. So essentially, if you put a goldfish in a small tank, it will stay relatively small; whereas, if you put it in a big tank, with the right conditions and care it will grow bigger to a proportional size of their tank. I know you love science, and you might not accept my words as an evidence for it, so you can find below some references.

I don’t know about you but this interesting fact reminded me of my little self as being a small goldfish forced to stay small in a narrow tank full of other little fishes. Do you know what is even more interesting? the fact that I didn’t realise I was in a small tank until I accidentally jumped in a bigger tank. Don’t get me wrong, it wasn’t fun and games! It was scary, challenging and nerve wracking trying to survive in a bigger tank with other fishes, but looking back I have soon realised that the jump made me stronger, bigger and more resilient. Since then, I have jumped in several other larger tanks, which challenged me even further and made me grow more and more. I sometimes try to go back to my original tiny tank, but the truth is that I don’t fit anymore and cannot survive in there.

Still think this letter is not for you? I know you are only small but I am sure you understand very well what I am talking about. The only thing I would like to tell is to DARE! Don’t get intimidated by other people’s perception of reality and don’t be daunted when you fail. There is only one way to succeed and get better, and it is through failure. So, look forward to fail as it is equal to say to look forward to learn, get better, grow and succeed. Yes, it will feel uncomfortable at first but it will help you grow and get you closer to your dreams.

Surround yourself with people who believe in your true potential and can support you throughout the process. The last thing you want is toxic people in your life trying to convince you that you are meant to stay small, just because they have never dared to jump into the bigger tank.

Dear little gold fish, I know you will soon realise that being alive is the greatest gift of all as you only get to live once, even though others might try to convince you that there is an “after-life”! So live your life to the fullest and play it with your rules. And most importantly: enjoy the process!

So, what are you waiting for? JUMP!

Love always,

The Big Goldfish.

Alcohol – All You Need To Know

Posted on November 15, 2021November 15, 2021 by antonellovona

Humans have a long and complicated relationship with alcohol. Whether it is part of a social moment, relaxing alone, as part of your meal, celebrating for a special achievements and occasion, alcohol is rarely missing and it is very sought after.

It is a psychoactive (mind-altering) substance with depressiveeffects (slows down heart rate, breathing, thoughts and actions). The common denominator of all the alcoholic beverages is a chemical component called ethylic alcohol or ethanol. This is the only type of alcohol we can ingest without being poisoned.

Ethanol is the bio-product of a process called alcoholic fermentation, a process that takes place when certain microorganisms called saccharomyces attack rotten fruits eating their sugar and releasing ethanol and CO2 as a waste product.

When we drink alcohol, it flows from your mouth to your stomach where 20% of it will be absorbed entering into your blood. The rest of it will be absorbed by your small intestine. Once into the blood stream the ethanol will make its way to the liver which will try to get rid of it. To do so, the liver needs to break the ethanol molecules down using an enzyme called alcohol dehydrogenase, which will oxydise ethanol that will then turn into a highly toxic component called acetaldehyde. The latter will then be metabolized by the liver using an enzyme called acetaldehyde dehydrogenase.

If the liver is exposed to more alcohol than its enzymes can handle in order to metabolize it safely, molecules of ethanol and acetaldehyde will continue their journey in the blood stream circulating in your whole body.

Photo by Andrey Zvyagintsev / Unsplash

The first sign of alcoholic effect is an increased blood flow to the skin, that’s why highly vascularized areas of your body (such as the face) turn red, as well as feeling hot resulting in sweating and stinking of alcohol.

Another effect is the decreased release of the hormone vasopressin, which helps the kidney to regulate the amount of water in your body. This leads to a failure to absorb the amount of water that the kidney receive resulting in an increased urination and contributing to dehydration.

When the alcohol reaches the heart it expands and relaxes blood vessels (a phenomenon called vasodilation), resulting in a drop of blood pressure.

The heart will also pump the alcohol to your lungs, where it will be expelled from your body together with the CO2, giving that lovely, distinct, stinging and appealing smell to your breath.

But the real fun starts when alcohol reaches the brain. As for all the drugs (Yes! Alcohol is a drug), alcohol alters the normal functioning of the neurotransmitters in the brain and this leads to all the classic behaviors of a drunk person.

It increases the production of a neurotransmitter called GABA, which causes sleepiness, slow movements and thoughts, and delayed reaction times.

It decreases the production of the neurotransmitter Glutammate, which is responsible for disinhibition and the exaggerated emotional response. It also decreases our attention and compromises our memory.

It increases the production of Dopamine, which causes a sense of happiness and gratitude, as well as hyperactivity and euphoria.

When you wake up the following morning the real fun starts: headache, dry mouth, clumsiness, upset stomach, nausea, and most importantly a huge sense of regret.

The Hangover

Photo by Sammy Williams on Unsplash

As mentioned before, alcohol diminishes the production of vasopressin, which leads to dehydration. When our body is dehydrated, it tries to take water from whatever source possible, and one of the places where your body will source water is your brain. This leads the brain to shrink in size, creating a lot of tension between the membranes that line your brain and keep them attached to the skull (meninges). The dehydration is also made worse by vomiting, which is extremely common when people go way over the limits.

Also, alcohol il extremely aggressive for you stomach inner lining (mucosa) and can cause irritation. The following morning it is very possible that you wake up with an upset stomach, heartburn, andstomach pain. The intoxicating effects of the acetaldehyde will cause the sense of nausea.

The only remedy out there that is 100% effective against hungover is: TIME. There tons of fake remedies out there that will try to sell the best solution for an hangover: coffee, cold shower, eating, going for a walk, and God knows what else. They certainly help, but the truth is that there is no scientifically proven method that is valid against the hangover. All you can do is to take care of the symptoms: pain killers for headaches, plenty of water, eat something nutritive and not too demanding for your stomach.

The organ that is damaged the most for alcohol is your liver, and this damages can lead to conditions such as hepatic cirrhosis, cancer, or hepatitis. Cancer can also arise in the digestive tract as a result of alcohol consumption.

In the heart, it increases the chances of having hypertension, strokes and heart attack. It also affects the reproductive system with decreased sex drive, infertility and erectile dysfunctions (in men).

Alcohol can lead to addiction too, and it can give rise to mental health problems such as depression, psychosis, and eating disorders.

Can It Be Good For Your Health?

Photo by Kelsey Knight / Unsplash – Red Wine

Red wine, when consumed in moderation, is actually thought to be good for your heart and health in general. This is due to polyphenols, antioxidants present in red wine, specifically Resveratrol, an antioxidant which might help to prevent damage to blood vessels, reduce low-density lipoproteins (LDL) cholesterol and prevents blood clots.

The reason why Resveratrol is more present in red wine is because this antioxidant comes from the skin of grapes used to make wine, and red wine is fermented with grape skin longer than white wine, hence red wine contains more Resveratrol.

The scientific consensus on this is quite mixed and more research is needed to prove or disprove the positive effects of Resveratrol.

How Long Does it Take To Metabolize Alcohol

Photo by Ryan Parker / Unsplash

Your body generally takes one hour to process one standard drink, or more conveniently one unit, which equals to 10ml or 8g of pure alcohol.

In the table below you can find some references on what 1 standard drink can be equal to.

N. Of Standard Drink	Drink	oz/ounces	ml	% of Alcohol
1	Beer	12oz	340	5
1	Wine	5oz	147	12
1	Liquor	1.5 ounces	42	40

Units

It can be hard to keep track of the alcohol ingested, especially because it comes in different glasses and different servings. A simple way to measure alcohol is through units, which is usually expressed by the standard measure of alcohol by volume (ABV). It indicates the amount of pure alcohol as a percentage of the total volume of liquid in a drink.

It is simple to work out how many units of alcohol are there in a drink. You simply have to multiply the total volume of a drink (in ml) by its ABV (in %) and dividing the result by 1000.

               Strength (ABV) x volume (ml) / 1000 = units

For example, if I want to find out how many units of alcohol are contained in my small glass of red wine, knowing that it has a strength of 12% and I am drinking 140ml:

                    12 (%) x 140 (ml) / 1000 = 1.68 units

For How Long Alcohol Is Detectable In Your Body?

Photo by Hush Naidoo / Unsplash

Alcohol stays in your body longer than you think. You can find below how long alcohol can be detectable for with these different tests.

Type of test	Time After Consumption Alcohol is Detected
Urine Test	14-48hr
Breath Test	24hr
Hair Test	90 days

How much alcohol consumption is considered a safe limit?

According to the NHS, to keep health risks from alcohol to a low level if you drink most weeks, men and women are advised not to drink more than 14 units a week on a regular basis.

Parkinson’s Law

Posted on November 15, 2021November 15, 2021 by antonellovona

Parkinson’s law is one of those things that you have been applying over and over again in your life without knowing that it had a fancy name.

Before I go into its nitty gritty, I like to start with some real-life examples.

So, story time: a few years ago I was studying at Uni and it was that dreadful moment when students have to do their dissertation. It is everything but unexpected, in fact it is one of those things that you know is approaching and you tend to prepare or think about it well in advance, even before it is formally communicated that you need to start preparing one. At first the deadline seems to be so far away and you think that it is more than enough to complete it, even though you are aware that there is a lot of work to be done.

Weeks and months, precisely six months, went by and I have gradually got to a fairly satisfying point with it after what I thought it was a lot of work and effort been put into it.

Ten days prior to the submission deadline, my laptop decided to instantly die and that event announced the beginning of a period that could probably justify my receding hairline and my myopia. Long story short: I had no back-up of my work (smart as*); I had to send the laptop off to repair that would have taken up to one month to get it back; asked for an extension of the deadline but the mitigating circumstances form to do that did not have the relevant box to tick saying “due to my dumbas* skills of ruining six months worth of work” – the other available options were “illness”, or “death of a close relative”, both unjustifiable and unethical in my case; I did not want to accept a lower mark for a late submission.

After a quick realization that I had just put myself in a ridiculous situation, I needed to think of a plan straightaway! A late submission was not an option and I was actually wasting more time complaining and self-pitying than taking actions. So I went to the University library and started writing my dissertation again on the public computer. You can only imagine what an emotional trauma it was when opening Microsoft Word and start typing on a blank page is. The first thing I did though is to go on Apple.com and purchased a MacBook Pro with all the best parameters that I could select as well as buying a 1T external memory. That was expensive!! But it also gave me the possibility to work from home. At that point I only had one week to finish my dissertation. I set all the non-important stuff apart and concentrated all my energies in it.

Well, spoiler alert: I just made it in time. And I was very surprised to find out that it received a top mark with a great feedback.

This left me with a double feeling: a boost of self-esteem and being proud of myself for being so productive and disciplined to complete this task in time, and the realization that I had wrongly spent the time I allocated to complete that task with less relevant and time-consuming activities.

This is an extreme example, but I can talk about hundreds of other instances where setting up a deadline for a task led to its completion within that time. And I am sure you can think about some examples too.

Well, this is Parkinson’s law, which states that

A given task will swell to fill the time allocated to it.

It simply means that if you give yourself a month to complete a two hour task, then (psychologically speaking) the task will increase in complexity and become more daunting so as to fill that month. It may not even fill the extra time with more work, but just stress and tension about having to get it done. By assigning the right amount of time to a task, we gain back more time and the task will reduce in complexity to its natural state.

So, for example, if you decide that you have to moan the loan (usually a one-hour job) within the next 3 days, chances are that you will spend the first two days procrastinating, leaving the task on the last available day, or even on the last available hour.

Likewise, if you give yourself one week to write a blog post with the publishing day being on Monday, chances are that you haven’t done anything the whole week, it is Sunday night and you are sat on the sofa writing it – just like me now.

Parkinson’s law helps you manage your time more efficiently in order to be more productive and it will work if there is a perceived importance assigned to that task.

When reading “Mastery” by Robert Greene, I came across an interesting concept when he said :

Edison deliberately talked to the press about an idea before it was ready. This would create some publicity and excitement in the public. If he dropped the ball or let too much time pass, his reputation would suffer. So his mind would spark into high gear and make it happen.

Parkinson’s law might be seen as procrastination, and you might think “Can’t be bothered with this task now, Parkinson’s Law will save my as* as always.” Instead, it has to be seen as a powerful time-management tool to be totally focused in what you do.

So, here are my top 7 tips to implement Parkinson’s Law at your advantage effectively:

Always assign a deadline

Having a list of things to tick off on your list is good, but if you want to take your productivity habit to the next level, start to assign a deadline to each task. Also, sort them by their importance, with the most important ones being on top of the list and the least important being placed at the bottom.

Challenge your time limits

If you know that with no distractions you can clean your house in three hours, try to narrow this deadline down to two hours or less. Try to train your brain to function within clear and set deadline. If you assign a three hours space to clean your house your brain will automatically spread the tasks evenly to fill these three hours, like wise when you shrink it down to two hours the brain will apply the same mechanism.

Be realistic

By now you might think that Parkinson’s Law is pure magic, and that you can be more productive than you have every been my completing 100 tasks a day assigning 5 minutes to each of them.

The truth is that you still have to be realistic when assigning a task. You can’t build a skyscraper in one day, nor cooking Lasagna in 5 minutes. The more you consciously apply Parkinson’s Law, the more you become aware of the realistic time that certain tasks will take, and this will help you to budget your time more efficiently and realistically in the future.

Make it measurable

How do you know when something is done and can be ticked off your list? Well, it is difficult to tell if the task is too vague. For example, if there is a huge difference between “work on web development” and “work on the responsiveness of the website”. The former one is too vague and it is difficult to tell when I would be done with it; the latter instead, allows me to tick the task off once I know that I have made the website responsive and it also helps me to assign a more realistic time frame to it.

What’s next?

Don’t fall into this trap. Once you reach the last task on your list, always set a task to do next.

Even though you have set your last task to take ten minutes, it is very likely that one hour goes by and you still haven’t finished the last task. This is because your brain starts to think that there is nothing else coming next, and that the last task, as simple as it can be, it has no time limit.

Break down big tasks.

If you are at Uni and you are assigned a coursework to be delivered in three months, try to break down this big task in multiple little tasks and assign a deadline to each of them.

So, instead of having “Finish your coursework” on your list with the deadline being in three months, try to write down:

“Research Topic and write down resources – Deadline 3 days”

“Write Introduction Draft- Deadline: 1 Week”

“Write Main Body Draft – Deadline – 3 weeks”

And you can even break it down even further, so for example “write 300 words of the body – Deadline: 30 minutes”.

This will make sure you will be always on it, working with manageable bite sizes mini tasks.

Short time is not equal to less quality.

Sometimes we wrongly think that the shorter the time we have to complete a task the lesser the quality will be. We think that the longer it takes to complete something the more perfect the end result will be. This is not true because if we have more time than we actually need, we will probably fill that extra time with non-related activities, unnecessary anxiety, and unnecessary extra effort.

Tim Ferris in his book “the 4-hour work week” states:

The end product of the shorter deadline is almost inevitably of equal or higher quality due to a greater focus.

Vitamin D – All You Need To Know

Posted on May 16, 2021November 16, 2021 by antonellovona

Vitamin D (also referred to as “calciferol“) is a nutrient you need for good health. It is one of the four fat soluble vitamins (Vitamin A, D, E, and K), which are nutrients absorbed along with fats in the diet, and stored in the body’s fatty tissue and in the liver.

Vitamin D is necessary for the absorption of minerals (calcium, magnesium and phosphate), and it is also important for many other biological functions.

Apart from being present in a few foods and being available as a dietary supplement, Vitamin D is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin triggering vitamin D synthesis. The two most important forms of vitamin D in humans are vitamin D3 (also known as colecalciferol) and D2 (also known as ergacalciferol). However, the form of vitamin D obtained from foods, supplements and sun exposure is pretty much useless in its actual form, as it is inert and must undergo an activation process that will turn the inactive form of calciferol in its active hormonal form called calcitriol.

Disclaimer:

Photo by Lidya Nada / Unsplash

Why is vitamin D important?

Once activated, the vitamin D (calcitriol) circulates in the bloodstream as a hormone, playing a crucial role in homeostasis, calcium and phosphate metabolism, bone health, regulation of the immune system to fight off invading bacteria and viruses, neuromuscular functions, and reduction of inflammation.

To date, researches have shown that vitamin D can have a lot of health benefits. Studies have found links between low blood levels of vitamin D and increased risk of depression, multiple sclerosis, and osteoporosis. The latter happens when long-term shortages of vitamin D and calcium cause your bones to become fragile and break more easily.

Levels of vitamin D in the blood

To know whether you are getting enough vitamin D you need to have a blood test to measure a form of vitamin D known as 25-hydroxyvitamin D. This is measured in either nanomoles per liter (nmol/L) or nanograms per milliliter (ng/mL). One nmol/L is the same as 0.4 ng/mL.

Levels below 30 nmol/L (12 ng/mL) are too low and can be classified as a deficiency.

Levels of 50 nmol/L (20 ng/mL) or above are considered as being normal for most people.

Levels of 125 nmol/L (50 ng/mL) are too high and can be considered as being too high and hence they are toxic.

Not everybody is the same, and some people are more likely to struggle to get enough vitamin D. These include:

Older adults;
People who never go out in the sun;
People with dark skin;
People with conditions that limit fat absorption, such as Crohn’s disease, celiac disease and ulcerative colitis;
Obese people or people who have undergone gastric bypass surgery;
Pregnant women;
Menopausal women;
Breastfed infants;

Photo by Hush Naidoo / Unsplash

What are consequences of too little vitamin D?

Too little vitamin D can lead to a bunch of health problems, these include:

Serum reduction of calcium and phosphorus;
Secondary hyperparathyroidism;
Inappropriate mineralization of the bones (leading to rickets in children, and osteomalacia in adults);
Muscular weakness;
Abdominal pain;

What are consequences of too much vitamin D?

As anything in life, all the excesses can have a negative impact, and getting too much vitamin D is no exception to this rule, and it can be harmful.

Vitamin D blood levels (greater than 375 nmol/L or 150 ng/mL) can cause nausea, vomiting, muscle weakness, confusion, loss of appetite, weight loss and anorexia, hypercalcaemia (increased levels of calcium in the blood) and hypercalciuria (increased level of calcium in the urines), pain, soft tissue calcification, dehydration, kidney stone, and excessive urination and thirst. This can lead to kidney failure, irregular heartbeat, and even death!

You cannot get too much Vitamin D from sunlight because your skin limits the amount of Vitamin D it takes.

Photo by Micheile Henderson / Unsplash

What are the sources of vitamin D?

As mentioned above, vitamin D is found in supplements and a few foods. These include:

Fatty fish (mackerel, tuna, trout and salmon) and fish liver oils are the best source natural source of vitamin D;
Beef liver, cheese, and egg yolks – provide small amounts of vitamin D;
Mushrooms – minimal amounts of vitamin D;

In young and healthy adults, ten minutes of daily sun exposure is enough to get the amount of vitamin D that you need on a daily basis.

How much is the recommended dose of vitamin D?

The amount of vitamin D that you need daily depends on many factors (age, underlying medical conditions, etc.).

In the table below you can find the daily recommended amounts of vitamin D according to the age range. These are expressed in mg (micrograms) and IU (International Units).

1 UI = 0.025µg of calciferol

1µg of calciferol = 40 UI of vitamin D.

0 – 1 year = 10 µg (400 IU)
1 -70 years = 15 µg (600 IU)
71+ years = 20 µg (800 IU)
Pregnant and breastfeeling teens and women = 15 µg (600 IU)

Can vitamin D interfere with other medications?

Vitamin D can indeed interact with some medications:

Steroids such as prednisone – can lower your blood levels of vitamin D;
Orlistat is a weight loss medication – It can reduce the amount of calciferol your body absorbs from food and supplements;
Cholesterol-lowering statins such as atorvastatin, simvastatin etc., might not work as well if you take a high dose of vitamin D supplements.
Thiazide diuretics could raise your blood calcium level too high if you take vitamin D supplements.

Take-home points

Vitamin D (calciferol) is an important nutrient that we need in order to have a good bone health, metabolism, immune system and overall health;
Vitamin D can be found in certain foods, supplements and it is also produced by the body when the ultraviolet rays strike the skin;
Optimum levels of vitamin D vary between different age groups and its absorption can be affected by many factors;
Low levels and high levels of vitamin D can cause serious health problems;
In normal circumstances, you can get your optimal amount of vitamin D with 10 minutes daily sun exposure.

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