Avoiding Anemia (More Than Just “Get More Iron”)

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The Iron Dilemma: Factors To Consider

Anemia affects around 10% of American seniors, and that number jumps to 34–39% if there’s a comorbidity such as diabetes, hypertension, or hypercholesterolemia, which in turn climbs with increasing age or with other chronic conditions:

The Prevalence of Anemia and Its Associated Factors among Older Persons: Findings from the National Health and Morbidity Survey

So, what can we do about it?

Get iron yes, but how?

We’d be remiss not to say: yes, do of course make sure you get plenty of iron.

Most people know that red meats, which are terrible for the heart and for cancer risk, are good sources of iron.

Well, good insofar as they provide plenty of it! They’re bad for other reasons.

❝Studies consistently show that consumption of red meat has been contributory to a multitude of chronic conditions such as diabetes, CVD, and malignancies.

There are various emerging reasons that strengthen this link-from the basic constituents of red meat like the heme iron component, the metabolic reactions that take place after consumption, and finally to the methods used to cook it.

The causative links show that even occasional use raises the risk of T2DM.

~ Dr. Ranjita Misra et al.

Source: Red Meat Consumption (Heme Iron Intake) and Risk for Diabetes and Comorbidities?

To heme or not to heme

Did you catch that in the middle there, about the heme iron component?

Dietary iron is broadly divided into two kinds: heme, and non-heme.

  • Heme iron comes from animals
  • Non-heme iron comes from plants

Bad news for vegans: non-heme iron is not so easily absorbed as heme iron.

This means that if you’re just eating plants, the RDA may be significantly lowballing the amount actually required. As a rule, about 1.8x more iron may be needed for vegans, to compensate for it being less easily absorbed.

Why this happens: it’s because of the phytic acid / phytate in the plants that contain the iron, blocking its absorption.

Good news for vegans: however, taking iron with vitamin C increases its absorption rate by about 5x better absorption, and several other side-along nutrients do similarly, including allium (from garlic), carotenoids (from many colorful plants), and fermented foods.

Why this happens: it’s because they bind with similar sites as phytic acid, without causing the same effect. To make a metaphor: these foods steal phytic acid’s parking space, so phytic acid can’t do its iron-blocking thing.

By happy coincidence, today’s featured recipe has all of these things in, by the way (vitamin C, allium, carotenoids, and fermented foods), and the star ingredient (fava beans) is a rich source of iron.

What are good sources of iron, then?

In the category of plants:

  • Beans (pick your favorites / eat a variety)
  • Lentils (pick your favorites / eat a variety)
  • Greens (especially dark leafy greens)
  • Apricots (you can get these dried, for convenience!)
  • Dark chocolate (5mg per 1oz square!)*

*Ok, technically dark chocolate is not a plant; cacao is a plant; dark chocolate is usually plant-based, though, as there is no reason to add milk.

In the category of dairy products:

That’s not a publication error; dairy products are just not great for iron. Cheeses are more nutrient-dense than milk, and have less than 0.5mg per oz, in other words, the top dairy product has around 10x less iron than dark chocolate, which came in 5th place and let’s face it, we were doing broad categories there. If we listed all the beans, lentils, greens, etc it’d be a much longer list.

Eggs, which are sometimes considered under the category of dairy by virtue of not being an animal (yet!) but an animal product, have around 1mg per egg, by the way, so considering eggs are nearer 2oz, that’s not much better than the cheese.

“But what about if…”

The above is good science and general good advice for most people. That said, some people may have conditions that preclude the foods we recommended, or have other considerations, and so things may be different. Anemia can sometimes be caused by things that can’t be fixed by diet (beyond the scope of today’s article; another time, perhaps), but for example, if you have leukemia then definitely discuss things with your doctors first. Other illnesses, and some medications, can also have troublesome effects that can contribute to anemia. Again, we can offer very good general information here, but we don’t know your medical history, and our standard legal/medical disclaimer applies as always.

See also: Do We Need Animal Products To Be Healthy?

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  • Hemp Seeds vs Flax Seeds – Which is Healthier?

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    Our Verdict

    When comparing hemp seeds to flax seeds, we picked the flax.

    Why?

    Both are great, but quite differently so! In other words, they both have their advantages, but on balance, we prefer the flax’s advantages.

    Part of this come from the way in which they are sold/consumedhemp seeds must be hulled first, which means two things as a result:

    • Flax seeds have much more fiber (about 8x more)
    • Hemp seeds have more protein (about 2x more), proportionally, at least ← this is partly because they lost a bunch of weight by losing their fiber to the hulling, so the “per 100g” values of everything else go up, even though the amount per seed didn’t change

    Since people’s diets are more commonly deficient in fiber than protein, and also since 8x is better than 2x, we consider this a win for flax.

    Of course, many people enjoy hemp or flax specifically for the healthy fatty acids, so how do they stack up in that regard?

    • Flax seeds have more omega-3s
    • Hemp seeds have more omega-6s

    This, for us, is a win for flax too, as the omega-3s are generally what we need more likely to be deficient in. Hemp enthusiasts, however, may argue that the internal balance of omega-3s to omega-6s is closer to an ideal ratio in hemp—but nutrition doesn’t exist in a vacuum, so we have to consider things “as part of a balanced diet” (because if one were trying to just live on hemp seeds, one would die), and most people’s diets are skewed far too far in favor or omega-6 compared to omega-3. So for most people, the higher levels of omega-3s are the more useful.

    Want to learn more?

    Take care!

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  • How To Rebuild Your Neurons’ Myelin Sheaths

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    PS: We Love You

    Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.

    In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).

    For an overview that’s more comprehensive than we have room for here, check out:

    Phosphatidylserine and the human brain

    Many people take it as a supplement.

    Does taking it as a supplement work?

    This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:

    ❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞

    ~ Glade & Smith.

    (“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)

    Why do people take it?

    The health claims for phosphatidylserine fall into two main categories:

    1. Neuroprotection (helping your brain to avoid age-related decline in the long term)
    2. Cognitive enhancement (helping your brain work better in the short term)

    What does the science say?

    There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:

    Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.

    There is no established difference in the efficacy of these.

    There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.

    There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:

    The effects of [phosphatidylserine supplementation] on cognitive function, mood and endocrine response before and following acute exercise

    (as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)

    PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.

    Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.

    Where can we get it?

    We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.

    Enjoy!

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  • How to Eat (And Still Lose Weight) – by Dr. Andrew Jenkinson

    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.

    You may be wondering: what diet is he recommending?

    The answer is: some guiding principles aside…. He’s not recommending a diet, per se.

    What this book does instead is outline why we eat too muchlink is to where we previously had this author as a spotlight featured expert on this topic! Check it out!

    He goes into a lot more detail than we ever could have in our little article, though, and this book is one of those where the reader may feel as though we have had a few classes at medical school. The style, however, is very comprehensible and accessible; there’s no obfuscating jargon here.

    Once we understand the signalling that goes on in terms of hunger/satiety, and the signalling that goes on in terms of fat storage/metabolism, we can simply choose to not give our bodies the wrong signals. Yes, it’s really that simple. It feels quite like a cheat code!

    Bottom line: if you’d like a better understanding of what regulates our body’s “set point” in weight/adiposity, and what can change it (for better or for worse), then this is the book for you.

    Click here to check out How To Eat (And Still Lose Weight), and enjoy eating (while still losing weight)!

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  • What Too Much Exercise Does To Your Body And Brain

    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.

    “Get more exercise” is a common rallying-cry for good health, but it is possible to overdo it. And, this is not just a matter of extreme cases of “exercise addiction”, but even going much above certain limits can already result in sabotaging one’s healthy gains. But how, and where does the line get drawn?

    Too Much Of A Good Thing

    The famous 150 minutes per week of moderate exercise (or 75 minutes of intense exercise) is an oft-touted figure. This video, on the other hand, springs for 5 hours of moderate exercise or 2.5 hours intense exercise as a good guideline.

    We’re advised that going over those guidelines doesn’t necessarily increase health benefits, and on the contrary, may reduce or even reverse them. For example, we are told…

    • Light to moderate running reduces the risk of death, but running intensely more than 3 times a week can negate these benefits.
    • Extreme endurance exercises, like ultra-marathons, may cause heart damage, heart rhythm disorders, and artery enlargement.
    • Women who exercise strenuously every day have a higher risk of heart attacks and strokes compared to those who exercise moderately.
    • Excessive exercise in women can lead to the “female athlete triad” (loss of menstruation, osteoporosis, and eating disorders).
    • In men, intense exercise can lower libido due to fatigue and reduced testosterone levels.
    • Both men and women are at increased risk of overuse injuries (e.g., tendinitis, stress fractures) and impaired immunity from excessive exercise.
    • There is a 72-hour window of impaired immunity after intense exercise, increasing the risk of infections.

    Exercise addiction is rare, though, with this video citing “around 1 million people in the US suffer from exercise addiction”.

    For more on finding the right balance, enjoy:

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  • Walk Like You’re 20 Years Younger Again

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    How fit, healthy, strong, and mobile were you 20 years ago? For most people, the answer is “better than now”. Physiotherapist Dr. Doug Weiss has advice on turning back the clock:

    The exercises

    If you already have no problems walking, this one is probably not for you. However, if you’re not so able to comfortably walk as you used to be, then Dr. Weiss recommends:

    • Pillow squat: putting pillow on a chair, crossing hands on chest, standing up and sitting down. Similar to the very important “getting up off the floor without using your hands” exercise, but easier.
    • Wall leaning: standing against a wall with heels 4″ away from it, crossing arms over chest again, and pulling the body off the wall using the muscles in the front of the shin. Note, this means not cheating by using other muscles, leveraging the upper body, pushing off with the buttocks, or anything else like that.
    • Stepping forward: well, this certainly is making good on the promise of walking like we did 20 years ago; there sure was a lot of stepping forward involved. More seriously, this is actually about stepping over some object, first with support, and then without.
    • Heel raise: is what it sounds like, raising up on toes and back down again; first with support, then without.
    • Side stepping: step sideways 2–3 steps in each direction. First with support, then without. Bonus: if your support is your partner, then congratulations, you are now dancing bachata.

    For more details (and visual demonstration) of these exercises and more, enjoy:

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    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands

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  • How a Friend’s Death Turned Colorado Teens Into Anti-Overdose Activists

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    Gavinn McKinney loved Nike shoes, fireworks, and sushi. He was studying Potawatomi, one of the languages of his Native American heritage. He loved holding his niece and smelling her baby smell. On his 15th birthday, the Durango, Colorado, teen spent a cold December afternoon chopping wood to help neighbors who couldn’t afford to heat their homes.

    McKinney almost made it to his 16th birthday. He died of fentanyl poisoning at a friend’s house in December 2021. His friends say it was the first time he tried hard drugs. The memorial service was so packed people had to stand outside the funeral home.

    Now, his peers are trying to cement their friend’s legacy in state law. They recently testified to state lawmakers in support of a bill they helped write to ensure students can carry naloxone with them at all times without fear of discipline or confiscation. School districts tend to have strict medication policies. Without special permission, Colorado students can’t even carry their own emergency medications, such as an inhaler, and they are not allowed to share them with others.

    “We realized we could actually make a change if we put our hearts to it,” said Niko Peterson, a senior at Animas High School in Durango and one of McKinney’s friends who helped write the bill. “Being proactive versus being reactive is going to be the best possible solution.”

    Individual school districts or counties in California, Maryland, and elsewhere have rules expressly allowing high school students to carry naloxone. But Jon Woodruff, managing attorney at the Legislative Analysis and Public Policy Association, said he wasn’t aware of any statewide law such as the one Colorado is considering. Woodruff’s Washington, D.C.-based organization researches and drafts legislation on substance use.

    Naloxone is an opioid antagonist that can halt an overdose. Available over the counter as a nasal spray, it is considered the fire extinguisher of the opioid epidemic, for use in an emergency, but just one tool in a prevention strategy. (People often refer to it as “Narcan,” one of the more recognizable brand names, similar to how tissues, regardless of brand, are often called “Kleenex.”)

    The Biden administration last year backed an ad campaign encouraging young people to carry the emergency medication.

    Most states’ naloxone access laws protect do-gooders, including youth, from liability if they accidentally harm someone while administering naloxone. But without school policies explicitly allowing it, the students’ ability to bring naloxone to class falls into a gray area.

    Ryan Christoff said that in September 2022 fellow staff at Centaurus High School in Lafayette, Colorado, where he worked and which one of his daughters attended at the time, confiscated naloxone from one of her classmates.

    “She didn’t have anything on her other than the Narcan, and they took it away from her,” said Christoff, who had provided the confiscated Narcan to that student and many others after his daughter nearly died from fentanyl poisoning. “We should want every student to carry it.”

    Boulder Valley School District spokesperson Randy Barber said the incident “was a one-off and we’ve done some work since to make sure nurses are aware.” The district now encourages everyone to consider carrying naloxone, he said.

    Community’s Devastation Turns to Action

    In Durango, McKinney’s death hit the community hard. McKinney’s friends and family said he didn’t do hard drugs. The substance he was hooked on was Tapatío hot sauce — he even brought some in his pocket to a Rockies game.

    After McKinney died, people started getting tattoos of the phrase he was known for, which was emblazoned on his favorite sweatshirt: “Love is the cure.” Even a few of his teachers got them. But it was classmates, along with their friends at another high school in town, who turned his loss into a political movement.

    “We’re making things happen on behalf of him,” Peterson said.

    The mortality rate has spiked in recent years, with more than 1,500 other children and teens in the U.S. dying of fentanyl poisoning the same year as McKinney. Most youth who die of overdoses have no known history of taking opioids, and many of them likely thought they were taking prescription opioids like OxyContin or Percocet — not the fake prescription pills that increasingly carry a lethal dose of fentanyl.

    “Most likely the largest group of teens that are dying are really teens that are experimenting, as opposed to teens that have a long-standing opioid use disorder,” said Joseph Friedman, a substance use researcher at UCLA who would like to see schools provide accurate drug education about counterfeit pills, such as with Stanford’s Safety First curriculum.

    Allowing students to carry a low-risk, lifesaving drug with them is in many ways the minimum schools can do, he said.

    “I would argue that what the schools should be doing is identifying high-risk teens and giving them the Narcan to take home with them and teaching them why it matters,” Friedman said.

    Writing in The New England Journal of Medicine, Friedman identified Colorado as a hot spot for high school-aged adolescent overdose deaths, with a mortality rate more than double that of the nation from 2020 to 2022.

    “Increasingly, fentanyl is being sold in pill form, and it’s happening to the largest degree in the West,” said Friedman. “I think that the teen overdose crisis is a direct result of that.”

    If Colorado lawmakers approve the bill, “I think that’s a really important step,” said Ju Nyeong Park, an assistant professor of medicine at Brown University, who leads a research group focused on how to prevent overdoses. “I hope that the Colorado Legislature does and that other states follow as well.”

    Park said comprehensive programs to test drugs for dangerous contaminants, better access to evidence-based treatment for adolescents who develop a substance use disorder, and promotion of harm reduction tools are also important. “For example, there is a national hotline called Never Use Alone that anyone can call anonymously to be supervised remotely in case of an emergency,” she said.

    Taking Matters Into Their Own Hands

    Many Colorado school districts are training staff how to administer naloxone and are stocking it on school grounds through a program that allows them to acquire it from the state at little to no cost. But it was clear to Peterson and other area high schoolers that having naloxone at school isn’t enough, especially in rural places.

    “The teachers who are trained to use Narcan will not be at the parties where the students will be using the drugs,” he said.

    And it isn’t enough to expect teens to keep it at home.

    “It’s not going to be helpful if it’s in somebody’s house 20 minutes outside of town. It’s going to be helpful if it’s in their backpack always,” said Zoe Ramsey, another of McKinney’s friends and a senior at Animas High School.

    “We were informed it was against the rules to carry naloxone, and especially to distribute it,” said Ilias “Leo” Stritikus, who graduated from Durango High School last year.

    But students in the area, and their school administrators, were uncertain: Could students get in trouble for carrying the opioid antagonist in their backpacks, or if they distributed it to friends? And could a school or district be held liable if something went wrong?

    He, along with Ramsey and Peterson, helped form the group Students Against Overdose. Together, they convinced Animas, which is a charter school, and the surrounding school district, to change policies. Now, with parental permission, and after going through training on how to administer it, students may carry naloxone on school grounds.

    Durango School District 9-R spokesperson Karla Sluis said at least 45 students have completed the training.

    School districts in other parts of the nation have also determined it’s important to clarify students’ ability to carry naloxone.

    “We want to be a part of saving lives,” said Smita Malhotra, chief medical director for Los Angeles Unified School District in California.

    Los Angeles County had one of the nation’s highest adolescent overdose death tallies of any U.S. county: From 2020 to 2022, 111 teens ages 14 to 18 died. One of them was a 15-year-old who died in a school bathroom of fentanyl poisoning. Malhotra’s district has since updated its policy on naloxone to permit students to carry and administer it.

    “All students can carry naloxone in our school campuses without facing any discipline,” Malhotra said. She said the district is also doubling down on peer support and hosting educational sessions for families and students.

    Montgomery County Public Schools in Maryland took a similar approach. School staff had to administer naloxone 18 times over the course of a school year, and five students died over the course of about one semester.

    When the district held community forums on the issue, Patricia Kapunan, the district’s medical officer, said, “Students were very vocal about wanting access to naloxone. A student is very unlikely to carry something in their backpack which they think they might get in trouble for.”

    So it, too, clarified its policy. While that was underway, local news reported that high school students found a teen passed out, with purple lips, in the bathroom of a McDonald’s down the street from their school, and used Narcan to revive them. It was during lunch on a school day.

    “We can’t Narcan our way out of the opioid use crisis,” said Kapunan. “But it was critical to do it first. Just like knowing 911.”

    Now, with the support of the district and county health department, students are training other students how to administer naloxone. Jackson Taylor, one of the student trainers, estimated they trained about 200 students over the course of three hours on a recent Saturday.

    “It felt amazing, this footstep toward fixing the issue,” Taylor said.

    Each trainee left with two doses of naloxone.

    This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation. 

    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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