Prevention Is Better Than Cure

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Preventative healthcare is the theme this week:

New year, new risks

The start of a new year is a great time to update adult vaccinations, including the flu shot, any COVID-19 boosters, and vaccines for pneumonia, shingles, and tetanus—when was your last booster, after all? Vaccination recommendations vary by age and health conditions, so do check what’s appropriate in your case. Key vaccines include the pneumonia vaccine for those 65 and older, the shingles vaccine for adults over 50, and the Tdap vaccine every 10 years to protect against tetanus, diphtheria, and pertussis (whooping cough), especially for new parents and grandparents, to protect infants:

Read in full: Why it’s important to update adult vaccinations for a new year

Related: The Truth About Vaccines

The heart-healthiest swap you can do

Based on a large (n=202,863, of which 160,123 women and 42,740 men) dataset, a higher plant-to-animal protein ratio is associated with significantly lower risks of cardiovascular disease (CVD) and coronary artery disease (CAD), with diets lower in meat (especially if lower in red meat) and instead rich in plant-based proteins like legumes, nuts, and whole grains reducing CVD risk by 19% and coronary artery disease risk by 27%. Which is quite considerable.

Substituting even small amounts of animal protein (especially if it’s red meat) with plant protein further enhances heart health:

Read in full: Higher plant-to-animal protein ratio linked to lower risk for CVD, CAD among U.S. adults

Related: Plant vs Animal Protein: Head to Head

Let’s keep pan-resistant superbugs at bay

Researchers want to warn us about the threat of pan-resistant bacteria, which could render all known antibiotics ineffective, leading to a sharp rise in global infection-related deaths.

To be clear, we don’t have anything pan-resistant yet, but antibiotic-resistant superbugs are getting close, and in the long term, are likely to win the evolutionary arms race if we don’t change things to diverge considerably from our current path. Modeling a hypothetical pan-resistant E. coli strain, researchers predicted U.S. sepsis deaths could increase 18- to 46-fold within five years of its emergence.

The study calls for urgent action, including stricter antibiotic stewardship, new drug development, and monitoring technologies, emphasizing that without intervention, the global impact could be catastrophic:

Read in full: A public health emergency is waiting at the bottom of the antibiotic resistance cliff

Related: Stop Sabotaging Your Immune System ← see also (linked therein), 4 ways antibiotics can kill you

Take care!

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  • The Dopamine Myth

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    The Dopamine Myth

    There’s a popular misconception that, since dopamine is heavily involved in addictions, it’s the cause.

    We see this most often in the context of non-chemical addictions, such as:

    • gambling
    • videogames
    • social media

    And yes, those things will promote dopamine production, and yes, that will feel good. But dopamine isn’t the problem.

    Myth: The Dopamine Detox

    There’s a trend we’ve mentioned before (it got a video segment a few Fridays back) about the idea of a “dopamine detox“, and how unscientific the idea is.

    For a start…

    • You cannot detox from dopamine, because dopamine is not a toxin
    • You cannot abstain from dopamine, because your brain regulates your dopamine levels to keep them correct*
    • If you could abstain from dopamine (and did), you would die, horribly.

    *unless you have a serious mental illness, for example:

    • forms of schizophrenia and/or psychosis that involve too much dopamine, or
    • forms of depression and/or neurodegenerative diseases such as Parkinson’s (and several kinds of dementia) in which you have too little dopamine
    • bipolar disorder in which dopamine levels can swing too far each way

    See also: Dopamine fasting: misunderstanding science spawns a maladaptive fad

    Myth: Dopamine is all about pleasure

    Dopamine is a pleasure-giving neurotransmitter, but it serves more purposes than that! It also plays a central role in many neurological processes, including:

    • Motivation
    • Learning and memory
    • Motor functions
    • Language faculties
    • Linear task processing

    Note for example how someone taking dopaminergic drugs (prescription or otherwise; could be anything from modafinil to cocaine) is not blissed out… They’re probably in a good mood, sure, but they’re focused, organized, quick-thinking, and so forth! This is not an ad for cocaine; cocaine is very bad for the health. But you see the features? So, what if we could have a little more dopamine… healthily?

    Dopamine—à la carte

    Let’s look at the examples we gave earlier of non-chemical addictions that are dopaminergic in nature:

    • gambling
    • videogames
    • social media

    They’re not actually that rewarding, are they?

    • Gamblers lose more than they win
    • Gamers cease to care about a game once they have won
    • Social media more often results in “doomscrolling”

    This is because what prompts the most dopamine is actually the anticipation of reward… not the thing itself, whose reward-pleasure is very fleeting. Nobody looks back at an hour of doomscrolling and thinks “well, that was fun; I’m glad I did that”.

    See the science: Liking, Wanting and the Incentive-Sensitization Theory of Addiction

    But what if we anticipated a reward from things that are not deleterious to health and productivity? Things that are neutral, or even good for us?

    Examples of this include:

    • Sex! (remember though, it’s not a race to the finish-line)
    • Good, nourishing food (bonus: some foods boost dopamine production nutritionally)
    • Exercise/sport (also prompts release of endorphins, win/win!)
    • Gamified learning apps (e.g. Duolingo)
    • Gamified health/productivity apps (anything with bells and whistles and things that go “ding” and measure streaks etc)

    Want to know more?

    That’s all we have time for today, but you might want to check out:

    10 Best Ways to Increase Dopamine Levels Naturally ← Science-based and well-sourced article!

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  • Military Secrets (Ssh!)

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    Can you keep a secret?

    When actor Christopher Lee was asked about his time as a British special forces operative, he would look furtively around, and ask “can you keep a secret?” Upon getting a yes, he would reply:

    “So can I”

    We can’t, though! We just can’t help sharing cool, useful information that changes people’s lives. Never is that more critical than now, as the end of January has been called the most depressing time of year, according to Dr. Cliff Arnall at the University of Cardiff. It doesn’t have to be all doom and gloom, though:

    Today we’re going to share a trick… It’s called the “secret of eternal happiness” (yes, we know… we didn’t come up with the name!) and is taught to soldiers to fend off the worst kinds of despair.

    The soldiers would be ordered to take a moment to reflect on the sheer helplessness of their situation, the ridiculous impossibility of the odds against them, all and any physical pain they might suffer, the weakness of their faltering body… and just when everything feels as bad is it can possibly feel, they’re told to say out loud—as sadly as possible—this single word:

    “Boop”

    It all but guarantees to result in cracking a smile, no matter the situation.

    Now this knowledge is yours too! Keep it secret! Or don’t. Sharing is caring.

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  • Clean Needles Save Lives. In Some States, They Might Not Be Legal.

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    Kim Botteicher hardly thinks of herself as a criminal.

    On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.

    In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.

    The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.

    Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.

    She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.

    But she has also talked publicly about how she has made sterile syringes available to people who use drugs.

    “When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”

    Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.

    This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.

    But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.

    Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.

    There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.

    The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.

    But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.

    Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”

    Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.

    “It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”

    Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.

    Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.

    On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.

    “It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”

    In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.

    The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.

    Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”

    In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.

    Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.

    “It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”

    Favata is now in long-term recovery and works for a medication-assisted treatment program.

    At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.

    Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.

    “Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.

    In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.

    One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.

    In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”

    After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.

    “A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”

    At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.

    “If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”

    This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.

    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.

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    This story can be republished for free (details).

    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.

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    Keeping it Simple

    Today’s video (below) is another Big Think production (can you tell that we love their work?). Wendy Suzuki does a wonderful job of breaking down the brain benefits of exercise into three categories, within three minutes.

    The first question to ask yourself is: what is your current level of fitness?

    Low Fitness

    Exercising, even if it’s just going on a walk, 2-3 times a week improves baseline mood state, as well as enhances prefrontal and hippocampal function. These areas of the brain are crucial for complex behaviors like planning and personality development, as well as memory and learning.

    Mid Fitness

    The suggested regimen is, without surprise, to slightly increase your regular workouts over three months. Whilst you’re already getting the benefits from the low-fitness routine, there is a likelihood that you’ll increase your baseline dopamine and serotonin levels–which, of course, we love! Read more on dopamine herehere, or here.

    High Fitness

    If you consider yourself in the high fitness bracket then well done, you’re doing an amazing job! Wendy Suzuki doesn’t make many suggestions for you; all she mentions is that there is the possibility of “too much” exercise actually having negative effects on the brain. However, if you’re not competing at an Olympic level, you should be fine.

    Fitness and Exercise in General

    Of course, fitness and exercise are both very broad terms. We would suggest that you find an exercise routine that you genuinely enjoy–something that is easy to continue over the long term. Try browsing different areas of exercise to see what resonates with you. For instance, Total Fitness After 40 is a great book on all things fitness in the second half of your life. Alternatively, search through our archive for fitness-related material.

    Anyway, without further ado, here is today’s video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Caramelized Caraway Cabbage

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    Cabbage is an underrated vegetable for its many nutrients and its culinary potential—here’s a great way to make it a delectable starter or respectable side.

    You will need

    • 1 medium white cabbage, sliced into 1″ thick slabs
    • 1 tbsp extra-virgin olive oil
    • 1 tbsp caraway seeds
    • 1 tsp black pepper
    • ½ tsp turmeric
    • ¼ tsp MSG or ½ tsp low-sodium salt

    Method

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

    1) Preheat the oven to 400℉ / 200℃.

    2) Combine the non-cabbage ingredients in a small bowl, whisking to mix thoroughly—with a tiny whisk if you have one, but a fork will work if necessary.

    3) Arrange the cabbage slices on a lined baking tray and brush the seasoning-and-oil mixture over both sides of each slice.

    4) Roast for 20–25 minutes until the cabbage is tender and beginning to caramelize.

    5) Serve warm.

    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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  • Is Chiropractic All It’s Cracked Up To Be?

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    Is Chiropractic All It’s Cracked Up To Be?

    Yesterday, we asked you for your opinions on chiropractic medicine, and got the above-depicted, below-described set of results:

    • 38% of respondents said it keeps us healthy, and everyone should do it as maintenance
    • 33% of respondents said it can correct some short-term skeletal issues, but that’s all
    • 16% of respondents said that it’s a dangerous pseudoscience and can cause serious harm
    • 13% of respondents said that it’s mostly just a combination of placebo and endorphins

    Respondents also shared personal horror stories of harm done, personal success stories of things cured, and personal “it didn’t seem to do anything for me” stories.

    What does the science say?

    It’s a dangerous pseudoscience and can cause harm: True or False?

    False and True, respectively.

    That is to say, chiropractic in its simplest form that makes the fewest claims, is not a pseudoscience. If somebody physically moves your bones around, your bones will be physically moved. If your bones were indeed misaligned, and the chiropractor is knowledgeable and competent, this will be for the better.

    However, like any form of medicine, it can also cause harm; in chiropractic’s case, because it more often than not involves manipulation of the spine, this can be very serious:

    ❝Twenty six fatalities were published in the medical literature and many more might have remained unpublished.

    The reported pathology usually was a vascular accident involving the dissection of a vertebral artery.

    Conclusion: Numerous deaths have occurred after chiropractic manipulations. The risks of this treatment by far outweigh its benefit.❞

    Source: Deaths after chiropractic: a review of published cases

    From this, we might note two things:

    1. The abstract doesn’t note the initial sample size; we would rather have seen this information expressed as a percentage. Unfortunately, the full paper is not accessible, and nor are many of the papers it cites.
    2. Having a vertebral artery fatally dissected is nevertheless not an inviting prospect, and is certainly a very reasonable cause for concern.

    It’s mostly just a combination of placebo and endorphins: True or False?

    True or False, depending on what you went in for:

    • If you went in for a regular maintenance clunk-and-click, then yes, you will get your clunk-and-click and feel better for it because you had a ritualized* experience and endorphins were released.
    • If you went in for something that was actually wrong with your skeletal alignment, to get it corrected, and this correction was within your chiropractor’s competence, then yes, you will feel better because a genuine fault was corrected.

    *this is not implying any mysticism, by the way. Rather it means simply that placebo effect is strongest when there is a ritual associated with it. In this case it means going to the place, sitting in a pleasant waiting room, being called in, removing your shoes and perhaps some other clothes, getting the full attention of a confident and assured person for a while, this sort of thing.

    With regard to its use to combat specifically spinal pain (i.e., perhaps the most obvious thing to treat by chiropractic spinal manipulation), evidence is slightly in favor, but remains unclear:

    ❝Due to the low quality of evidence, the efficacy of chiropractic spinal manipulation compared with a placebo or no treatment remains uncertain. ❞

    Source: Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain

    It can correct some short-term skeletal issues, but that’s all: True or False?

    Probably True.

    Why “probably”? The effectiveness of chiropractic treatment for things other than short-term skeletal issues has barely been studied. From this, we may wish to keep an open mind, while also noting that it can hardly claim to be evidence-based—and it’s had hundreds of years to accumulate evidence. In all likelihood, publication bias has meant that studies that were conducted and found inconclusive or negative results were simply not published—but that’s just a hypothesis on our part.

    In the case of using chiropractic to treat migraines, a very-related-but-not-skeletal issue, researchers found:

    ❝Pre-specified feasibility criteria were not met, but deficits were remediable. Preliminary data support a definitive trial of MCC+ for migraine.❞

    Translating this: “it didn’t score as well as we hoped, but we can do better. We got some positive results, and would like to do another, bigger, better trial; please fund it”

    Source: Multimodal chiropractic care for migraine: A pilot randomized controlled trial

    Meanwhile, chiropractors’ claims for very unrelated things have been harshly criticized by the scientific community, for example:

    Misinformation, chiropractic, and the COVID-19 pandemic

    About that “short-term” aspect, one of our subscribers put it quite succinctly:

    ❝Often a skeletal correction is required for initial alignment but the surrounding fascia and muscles also need to be treated to mobilize the joint and release deep tissue damage surrounding the area. In combination with other therapies chiropractic support is beneficial.❞

    This is, by the way, very consistent with what was said in the very clinically-dense book we reviewed yesterday, which has a chapter on the short-term benefits and limitations of chiropractic.

    A truism that holds for many musculoskeletal healthcare matters, holds true here too:

    ❝In a battle between muscle and bone, muscle will always win❞

    In other words…

    Chiropractic can definitely help put misaligned bones back where they should be. However, once they’re there, if the cause of their misalignment is not treated, they will just re-misalign themselves shortly after you walking out of your session.

    This is great for chiropractors, if it keeps you coming back for endless appointments, but it does little for your body beyond give you a brief respite.

    So, by all means go to a chiropractor if you feel so inclined (and you do not fear accidental arterial dissection etc), but please also consider going to a physiotherapist, and potentially other medical professions depending on what seems to be wrong, to see about addressing the underlying cause.

    Take care!

    Don’t Forget…

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