Capsaicin For Weight Loss And Against Inflammation
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Capsaicin’s Hot Benefits
Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.
In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.
Let’s see what the science says…
First: is it safe?
Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:
Mechanisms underlying the hypertensive response induced by capsaicin
If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:
Capsaicin and arterial hypertensive crisis
As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.
Does it really boost metabolism?
It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:
Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications
This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:
Chili pepper as a body weight-loss food
Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:
*To put it in numbers, the benefit was:
- 5.91 percentage points lower body fat percentage than placebo
- 6.68 percentage points greater change in body fat mass than placebo
See also: Difference between percentages and percentage points
For those who prefer big reviews than single studies, we’ve got you covered:
Does it really reduce inflammation?
Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.
Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:
- Capsaicinoids, Polyphenols and Antioxidant Activities of Capsicum annuum: Comparative Study of the Effect of Ripening Stage and Cooking Methods
- A Review on the Effect of Drying on Antioxidant Potential of Fruits and Vegetables
How much should we take?
It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.
If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.
In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.
Make sure to take it with plenty of water!
Where can we get it?
Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.
If you’d like to buy it online, here is an example product on Amazon.
Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.
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How does cancer spread to other parts of the body?
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All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.
But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.
This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.
When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.
Cells are supposed to stick to surrounding tissue
Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.
Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.
This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.
If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.
Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.
Some cells settle in a new location.
Scipro/ShutterstockParticular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.
Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.
When do cancers metastasise?
The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.
Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.
For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.
As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.
One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.
What increases the chances of metastasis and how can it be prevented?
If left untreated, most cancers will eventually acquire the ability to metastasise.
While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.
The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.
The best way to prevent cancer spreading is to diagnose and treat them early.
Peakstock/ShutterstockNew screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.
Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.
More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.
One day there might even be a RAT-type test for cancer, like there is for COVID.
Will we be able to prevent metastasis in the future?
Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.
Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.
For now, early detection is the best way to ensure a patient can beat their cancer.
Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Secret To Better Squats: Foot, Knee, & Ankle Mobility
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We’ve talked before about how Slav squats, Asian squats, deep squats, sitting squats, or various other things they might by called (these are all different names for the same thing), are one of the most anti-aging exercises, if not outright the most anti-aging exercise. Yet, how to get good at them?
“Just squat more” is fine advice and will get you there eventually, but there are ways to shorten the time it takes, by unlocking whatever part(s) might be holding you back:
Piece by piece
The key to improving the whole is to not neglect any of the parts—so here they are:
- Foot rolls: roll your foot onto its outer and inner edges to stretch; repeat for both legs.
- Toe lifts: lift your toes up and down while keeping your legs straight.
- Toe curls: curl your toes to engage foot muscles.
- Foot circles: rotate your feet in circles; repeat for both legs.
- Heel raises: stand tall, raise your heels off the ground, and engage your core.
- Tibialis anterior exercise: lean against a wall or similar, and lift your toes off ground to strengthen your tibialis anterior (important and oft-forgotten muscle, responsible for more than people think!)
- Heel drops: perform dynamic heel drops with your feet back, to stretch your ankles.
- Hamstring curls & leg extension: curl your leg back toward your glutes, and then extend it forwards; alternate legs.
- Dynamic calf stretch: bend and straighten your knees alternately in a forward lunge position.
- Squat to heel raise: perform squats with your heels lifting off the floor and your arms raised.
- Banded ankle dorsiflexion: use a yoga strap or towel to stretch your feet, calves, and hamstrings.
- Seated feet circles: extend your legs and rotate your feet in outward and inward circles.
- Dorsiflexion/plantar flexion: alternate one foot up and the other down dynamically.
- Seated knee flexion & extension: alternate lifting your knees and extending your legs, while seated.
Note: “seated” in all cases means on the floor, not a chair!
For more on all of these plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
What Nobody Teaches You About Strengthening Your Knees ← about that tibialis anterior muscle and what it means for your knees
Take care!
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Buffed-Up Buffalo Cauliflower
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This is a tasty snack that also more protein than you’d think, because of the garbanzo bean flour. It also has plenty of health-giving spices, as well as blood-sugar-balancing vinegar, no added sugar, and very little salt.
You will need
- 1 medium head of cauliflower, cut into florets
- ½ cup garbanzo bean flour
- ½ cup water
- ⅓ cup hot sauce (we recommend a low-sugar kind; Nando’s hot sauce is good for this if available where you are, as it has no added sugar and its main ingredient by volume is vinegar, which is good for balancing blood sugars)
- 2 tbsp extra virgin olive oil, plus more for the pan
- 2 tsp garlic powder
- 2 tsp nutritional yeast
- 2 tsp black pepper, freshly ground
- 1 tsp smoked paprika
- ½ tsp MSG, or 1 tsp low sodium salt
For the ranch sauce:
- ½ cup raw sunflower seeds
- ⅓ cup water
- ⅓ cup milk (plant milk being healthiest if you choose one that’s unsweetened)
- 2 tbsp apple cider vinegar
- 2 tbsp extra virgin olive oil
- 1 tsp onion powder
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1 tsp dried dill
- ½ tsp MSG, or 1 tsp low sodium salt
Method
(we suggest you read everything at least once before doing anything)
1) Preheat the oven to 400℉/200℃.
2) Blend the ranch sauce ingredients until smooth, and set aside.
3) Mix the buffalo cauliflower ingredients except for the cauliflower, in a big bowl.
4) Add the cauliflower to the big bowl, mixing well to coat evenly.
5) Bake the buffalo cauliflower florets on a baking tray lined with baking paper, for about 25 minutes, turning gently if it seems they are at risk of cooking unevenly.
6) Serve hot, with the sunflower ranch on the side!
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- An Apple (Cider Vinegar) A Day…
- 10 Ways To Balance Blood Sugars
- Our Top 5 Spices: How Much Is Enough For Benefits?
Take care!
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Dealing with Thirst!
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Busting The Myth of “Eight Glasses Of Water A Day”
Everyone knows we must drink 8 glasses of water a day, or else we’re going to get a failing grade at being a healthy human—like not flossing, or not using adequate sunscreen.
But… Do we? And does tea count? How about (we dare but whisper it) coffee? And soda drinks are mostly water, right? But aren’t some drinks dehydrating? Are special electrolyte drinks really better? There are so many things to consider, so many differing advices, and it’s easy to give up, or just choose what to believe in as a leap of faith.
A quick brain-teaser for you first, though:
If coffee and soda don’t count because they’re dehydrating, then what if you were to take:
– A concentrated tiny cup of espresso, and then a glass of water, would the glass of water count?
– Or (we don’t relish the thought) what if you took a spoonful of soda syrup, and then a glass of water, would the glass of water count?
If your answer was “yes, it’s a glass of water”, then why would it not count if it were taken all at once (e.g. as an Americano coffee, or a regular soda)?
If your answer was “yes, but that water might only offset the dehydration caused by the coffee/syrup, so I might only be breaking even”, then you were thinking about this the right way:
How much water you need depends on many factors that can be affected by what else you are consuming and what else you are doing. Science loves averages, so eight glasses a day may be great if you are of average health, and average body size, in a temperate climate, doing moderate exercise, and so on and so on.
If you’re not the most average person of all time? You may need to take into account a lot of factors, ranging from what you ate for dinner to how much you perspired during your morning exercises. As you (probably) don’t live in laboratory conditions, this can become an impossible task—and if you missed (or guessed incorrectly) even one factor, the whole calculation will be thrown off. But is there any other way to know?
What of the infamous pee test? Drink enough to make your urine as clear as possible, and if it’s dark, you’re dehydrated, common wisdom says.
In reality, however, that tells you not what’s in your body, but rather, what got ejected from your body. If your urine is dark, it might mean you had too little water, but it also could just mean you had the right amount of water but too much sodium, for instance. A study of this was done on athletes, and found no correlation between urine color and actual bodily hydration when measured directly via a blood test.
So, if we can’t just have an app tell us “drink this many glasses of water”, and we can’t trust urine color, what can we do?
What we can do is trust that our body comes with (for free!) a wonderful homeostatic system and it will try to correct any imbalances. If you are thirsty, you’re dehydrated. Drink something with plenty of water in, if not plain water.
But what about special electrolyte drinks? If you need salts, you will crave them. Craving a salty snack? Go for it! Or if you prefer not to snack, do a salt lick test (just put a little salt on your finger, and taste it; if it tastes good, wait a minute or two, and then have a little more, and repeat until it doesn’t).
Bonus Tip:
- Make sure you always have a source of hydration (that you enjoy!) to hand. Maybe it’s chilled water, maybe it’s a pot of tea, maybe it’s a sports drink, it doesn’t matter too much. Even coffee is actually fine, by the way (but don’t overdo it).
- Make a personal rule: “I will always make time for hydration”. That means, if you’re thirsty, have something with water in it now. Not when you’ve finished what you’re doing (unless you really can’t stop, because you are a racecar driver mid-race, or a surgeon mid-operation, or something), but now. Do not postpone it until after you’ve done some other thing first; you will forget and it will keep getting postponed. Always make time for water.
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What’s the difference between Alzheimer’s and dementia?
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What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.
Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.
Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.
So what’s the difference?
Lightspring/Shutterstock What is dementia?
Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.
To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.
For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.
It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.
So what’s Alzheimer’s then?
Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.
So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.
Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.
People with dementia may have trouble keeping track of dates. Daisy Daisy/Shutterstock We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.
While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.
Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.
Vascular dementia
The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.
Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.
For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.
Your risk of vascular dementia is greater if you have heart disease or high blood pressure.
Frontotemporal dementia
Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.
The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).
People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.
Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.
Dementia with Lewy bodies
Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.
So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.
Do I have dementia and if so, which type?
If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.
Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.
There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.
Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.
Dementia is diverse
As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.
There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.
The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.
Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Jasmine McDonald’s Ballet Stretching Routine
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Why Jasmine’s Video is Useful
Jasmine McDonald is not only a professional ballerina, but is also a certified personal trainer, so when it comes to keeping her body strong and flexible, she’s a wealth of knowledge. Her video (below) is a great example of this.
In case you’re interested in learning more, she currently (privately) tutors over 30 people on a day-to-day basis. You can contact her here!
Other Stretches?
If you think that Jasmine’s stretches may be out of your league, we recommend checking out our other articles on stretching, including:
- 11 Minutes to Pain-Free Hips
- How to Permanently Loosen a Tight Psoas
- Stretching Scientifically
- Stretching & Mobility
- Stretching to Stay Young
Otherwise, let loose on these dancer stretches and exercises:
How did you find that 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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