Heart Rate Zones, Oxalates, & More

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝I think the heart may be an issue for lots of us. I know it is for me due to AFib. When I’m in my training zone like on a treadmill, I’m usually around 110 to 120. But there are occasionally times when I’m at 140 or 150. How dangerous is that? If I use that formula of 180 minus age, thats 103. I get nothing from that. My resting heart rate is in the 50 to 60 range.❞

First, for safety, let us draw attention to our medical disclaimer at the bottom of each email, and also specifically note that we are not cardiologists here, let alone your cardiologist. There’s a lot we can’t know or advise about. However, as general rules of thumb:

For people without serious health conditions, it is considered good and healthful for one’s heart rate to double (from its resting rate) during exercise, with even more than 2.5x resting rate being nothing more than a good cardio workout.

As for “180 minus age” (presuming you mean: to calculate the safe maximum heart rate), more common (and used by the American Heart Association) is 220 minus age. In your case, that’d give 143.

Having atrial fibrillation may change this however, and we can’t offer medical advice.

We can point to this AHA “AFib Resources For Patients and Professionals”, including this handy FAQ sheet which says:

“Am I able to exercise?” / “Yes, as long as you’re cleared by your doctor, you can perform normal activities of daily living that you can tolerate” (accompanied by a little graphic of a person using an exercise bike)

You personally probably know this already, of course, but it’s quite an extensive collection of resources, so we thought we’d include it.

It’s certainly a good idea for everyone to be aware of their healthy heart rate ranges, regardless of having a known heart condition or not, though!

American Heart Association: Target Heart Rates Chart

❝I would like to see some articles on osteoporosis❞

You might enjoy this mythbusting main feature we did a few weeks ago!

The Bare-Bones Truth About Osteoporosis

❝Interesting, but… Did you know spinach is high in oxylates? Some people are sensitive and can cause increased inflammation, joint pain or even kidney stones. Moderation is key. My sister and I like to eat healthy but found out by experience that too much spinach salad caused us joint and other aches.❞

It’s certainly good to be mindful of such things! For most people, a daily serving of spinach shouldn’t cause ill effects, and certainly there are other greens to eat.

We wondered whether there was a way to reduce the oxalate content, and we found:

How to Reduce Oxalic Acid in Spinach: Neutralizing Oxalates

…which led us this product on Amazon:

Nephure Oxalate Reducing Enzyme, Low Oxalate Diet Support

We wondered what “nephure” was, and whether it could be trusted, and came across this “Supplement Police” article about it:

Nephure Review – Oxalate Reducing Enzyme Powder Health Benefits?

…which honestly, seems to have been written as a paid advertisement. But! It did reference a study, which we were able to look up, and find:

In vitro and in vivo safety evaluation of Nephure™

…which seems to indicate that it was safe (for rats) in all the ways that they checked. They did not, however, check whether it actually reduced oxalate content in spinach or any other food.

The authors did declare a conflict of interest, in that they had a financial relationship with the sponsor of the study, Captozyme Inc.

All in all, it may be better to just have kale instead of spinach:

We turn the tables and ask you a question!

We’ll then talk about this tomorrow:

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  • The surprising ways ‘swimming off’ a hangover can be risky, even if alcohol has left your system

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    It’s the morning after a big night and you’re feeling the effects of too much alcohol.

    So it can be tempting to “refresh” and take the edge off a hangover with a swim at the beach, or a dip in the cool waters of your local river or pool.

    But you might want to think twice.

    The day after heavy drinking can affect your body, energy levels and perception of risk in many ways. This means you’re more likely to drown or make careless decisions – even without high levels of alcohol in your blood.

    Wanderlust Media/Shutterstock

    Alcohol + water + summer = drowning

    Alcohol is one of the main reasons why someone’s more likely to die due to drowning. And Australians consume a lot of it, including around the water.

    The risk of drowning, and injury, including incidents involving alcohol, dramatically increases over the summer festive period – in particular on public holidays and long weekends.

    Among people aged 18 and over who drowned in rivers where alcohol was involved, we found some 40% had a blood alcohol concentration of at least 0.20%. That’s four times the upper legal limit of 0.05% when driving a car on a full licence.

    When we breathalysed people at four Australian rivers, we found higher levels of blood alcohol with higher temperatures, and particularly on public holidays.

    At the beach, intoxication due to alcohol and/or drugs is involved in 23% of drowning deaths with an average blood alcohol concentration of 0.19%.

    How about if you’re hungover?

    Getting alcohol out of your body is a relatively slow process. On average, alcohol is metabolised at a rate of 0.015% per hour. So if someone stops drinking at 2am with a blood alcohol concentration of 0.20%, their alcohol levels don’t drop to zero until 4pm the next day.

    Although hangovers can vary from person to person, typical symptoms include headache, muscle aches, fatigue, weakness, thirst, nausea, stomach pain, vertigo, irritability, sensitivity to light and sound, anxiety, sweating and increased blood pressure.

    As well as feeling a bit dusty, the day after an evening of heavy drinking, you’re not so good at identifying risks and reacting to them.

    In a pool, this might mean not noticing it’s too shallow to dive safely. In natural waterways, this might mean not noticing a strong river current or a rip current at the beach. Or someone might notice these hazards but swim or dive in anyway.

    Young adults in inflatable boats, lilos on river, relaxing
    You don’t have to have alcohol in your blood to be affected. Fatigue can set in, leading you to make careless decisions. tismaja/Shutterstock

    In one study, we found that after a four-day Australian music festival where people drank heavily, even people who were sober (no longer had alcohol in their blood) were still affected.

    Compared to baseline tests in the lab we ran three weeks before the festival, people who were sober the day after the festival had faster reaction times in a test to gauge their attention. But they made more mistakes. This suggests hangovers coupled with fatigue lead to quicker but more careless behaviour.

    In and around water this could be the difference between life and death.

    Positive blood alcohol readings, including of alcohol from the night before, are commonly implicated in drowning deaths as a result of risky behaviours such as jumping into the water, both at a river and along the coast. Jumping can cause physical injury or render you unconscious, leading to drowning.

    Alcohol, including the day after drinking, can also make drowning more likely for a number of other reasons. It also reduces people’s coordination and reaction times.

    What else is going on?

    Alcohol makes the blood vessels near your skin open up (dilate). So more blood flows into them, making you feel hot. This means you may stay in colder water for longer, increasing your risk of hypothermia.

    Alcohol can even make CPR (cardiopulmonary resuscitation) less effective, should you need to be resuscitated.

    Normally, your body controls levels of certain minerals (or electrolytes) in the blood. But electrolyte imbalance is common after heavy drinking, including the day after. It’s the reason why hangover symptoms such as muscle pain can lead to cramps in your arms or legs. This can become dangerous when being in or on the water.

    Low blood sugar levels the day after drinking is also common. This can lead to people becoming exhausted more quickly when doing physical activities, including swimming.

    Other hazards include cold water, high waves and deep water, all of which your body may not be capable of dealing with if you’re feeling the effects of a big night.

    What can we do about it?

    Authorities regularly warn about the dangers of alcohol intoxication and being near the water. Young people and men are often targeted because these are the groups more likely to drown where alcohol is involved.

    Beaches may have alcohol-free zones. Rivers rarely have the same rules, despite similar dangers. https://www.youtube.com/embed/5Salt-kkGUo?wmode=transparent&start=0 Royal Life Saving urges men to ‘make the right call’ and avoid alcohol around the water.

    How to stay safe around water if you’re drinking

    So take care this summer and stay out of the water if you’re not feeling your best:

    • do your swimming before your drinking
    • look out for your mates, especially ones who may have had a few too many or are hungover
    • avoid getting back into the water after you’ve drunk alcohol or if you’re not feeling your best the next day.

    Amy Peden, NHMRC Research Fellow, School of Population Health & co-founder UNSW Beach Safety Research Group, UNSW Sydney; Emmanuel Kuntsche, Director of the Centre for Alcohol Policy Research, La Trobe University, and Jasmin C. Lawes, Adjunct Senior Lecturer, UNSW Beach Safety Research Group, UNSW Sydney

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

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  • Mastering Gut Health for Women – by Karín Feltman

    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.

    The author, a registered nurse, has a focus on holistic health, and in this book it’s all about wellness from the inside out.

    To effect this, she lays out a 12-week program of transformations:

    • Week 1: transform your knowledge
    • Week 2: transform your brain
    • Week 3: transform your digestion
    • Week 4: transform your immunity
    • Week 5: transform your emotions
    • Week 6: transform your sleep
    • Week 7: transform your energy/vitality
    • Week 8: transform your activity
    • Week 9: transform your hormones
    • Week 10: transform your diet
    • Week 11: transform your weight
    • Week 12: transform your habits

    Which all adds up to quite a comprehensive overall transformation!

    Of course, it’s possible you might want to implement everything at once; an exciting prospect for sure, but oftentimes it really is best to just change one thing at once before moving on; that way it’s a lot more likely to stick, and that’s why she presents it in this format.

    On the other hand, maybe you might want to take longer than the 12 weeks, if for example it takes you more than a week to do a certain part. That’s fine too, though for most people without serious constraints (or suffering some unexpected major interruption to your usual life), the 12-week program should be quite doable as-is.

    The style is personable and friendly, albeit with frequent references to science and appropriate citations.

    Bottom line: the title centers gut health, and so does the book itself, but this is truly a holistic approach that goes far beyond the gut, which makes it even more worthwhile.

    Click here to check out Mastering Gut Health For Women, and master gut health for yourself!

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  • The Intelligence Trap – by David Robson

    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.

    We’re including this one under the umbrella of “general wellness”, because it happens that a lot of very intelligent people make stunningly unfortunate choices sometimes, for reasons that may baffle others.

    The author outlines for us the various reasons that this happens, and how. From the famous trope of “specialized intelligence in one area”, to the tendency of people who are better at acquiring knowledge and understanding to also be better at acquiring biases along the way, to the hubris of “I am intelligent and therefore right as a matter of principle” thinking, and many other reasons.

    Perhaps the greatest value of the book is the focus on how we can avoid these traps, narrow our bias blind spots, and play to our strengths while paying full attention to our weaknesses.

    The style is very readable, despite having a lot of complex ideas discussed along the way. This is entirely to be expected of this author, an award-winning science writer.

    Bottom line: if you’d like to better understand the array of traps that disproportionately catch out the most intelligent people (and how to spot such), then this is a great book for you.

    Click here to check out The Intelligence Trap, and be more wary!

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  • The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.

    Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.

    One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.

    Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.

    There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.

    But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.

    What is CRISPR?

    CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.

    In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.

    When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.

    In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.

    In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?

    A busy time for gene-edited xenotransplantation

    While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.

    In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.

    Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.

    How is this latest example different?

    The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.

    The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.

    Clearly, the race to transform these organs into viable products for transplantation is ramping up.

    From biotech dream to clinical reality

    Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.

    In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.

    The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.

    Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.

    Sickle cells have a different shape to healthy round red blood cells
    CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock

    We’ll be talking more about gene-editing

    Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.

    However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.

    For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).

    In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.

    No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.

    Is this the future?

    Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.

    For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.

    While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.

    But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.

    By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.

    Christopher Rudge, Law lecturer, University of Sydney

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

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  • Black Olives vs Green Olives – Which is Healthier

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing black olives to green olives, we picked the black olives.

    Why?

    First know this: they are the same plant, just at different stages of ripening (green olives are, as you might expect, less ripe).

    Next: the nutritional values of both, from macros down to the phytochemicals, are mostly very similar, but there are a few things that stand out:
    • Black olives usually have more calories per serving, average about 25% more. But these are from healthy fats, so unless you’re on a calorie-restricted diet, this is probably not a consideration.
    • Green olives are almost always “cured” for longer, which results in a much higher sodium content often around 200% that of black olives. Black olives are often not “cured” at all.

    Hence, we chose the black olives!

    You may be wondering: do green olives have anything going for them that black olives don’t?

    And the answer has a clue in the taste: green olives generally have a stronger, more bitter/pungent taste. And remember what we said about things that have a stronger, more bitter/pungent taste:

    Tasty Polyphenols: Enjoy Bitter Foods For Your Heart & Brain

    That’s right, green olives are a little higher in polyphenols than black olives.

    But! If you want to enjoy the polyphenol content of green olives without the sodium content, the best way to do that is not olives, but olive oil—which is usually made from green olives.

    For more about olive oil, check out:

    All About Olive Oils: Is “Extra Virgin” Worth It?

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  • The Age-Proof Brain – by Dr. Marc Milstein

    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.

    Biological aging is not truly just one thing, but rather the amalgam of many things intersecting—and most of them are modifiable. The cells of your body neither know nor care how many times you have flown around the sun; they just respond to the stimuli they’re given.

    Which is what fuels this book. The idea is to have a brain that is less-assailed by the things that would make it age, and more rejuvenated by the things that can make it biologically younger.

    Dr. Milstein doesn’t neglect the rest of the body, and indeed notes the brain’s connections with the immune system, the heart, the gut, and more. But everything in this book is done with the brain in mind and its good health as the top priority outcome of all the things he advises.

    On which note, yes, there is plenty of practical, implementable advice here. For a book that is consistently full of study paper citations, he does take care to make everything useful to the reader, and makes everything as easy as possible for the layperson along the way.

    Bottom line: if you would like your brain to age less, this is an excellent, very evidence-based, guidebook.

    Click here to check out The Age-Proof Brain, and age-proof your brain!

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