Avoiding/Managing Osteoarthritis

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Avoiding/Managing Osteoarthritis

Arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation).

Inflammatory vs Non-Inflammatory Arthritis

Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

Some forms, such as rheumatoid arthritis, are of the inflammatory kind. We wrote about that previously:

See: Avoiding/Managing Rheumatoid Arthritis

You may be wondering: how does one get non-inflammatory inflammation of the joints?

The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause.

So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can; it’s just not the prime focus.

So, what should we focus on?

First and foremost: avoiding wear-and-tear if possible. Naturally, we all must live our lives, and sometimes that means taking a few knocks, and definitely it means using our joints. An unused joint would suffer just as much as an abused one. But, we can take care of our joints!

We wrote on that previously, too:

See: How To Really Look After Your Joints

New osteoarthritis medication (hot off the press!)

At 10almonds, we try to keep on top of new developments, and here’s a shiny new one from this month:

Note also that Dr. Flavia Cicuttini there talks about what we talked about above—that calling it non-inflammatory arthritis is a little misleading, as the inflammation still occurs.

And finally…

You might consider other lifestyle adjustments to manage your symptoms. These include:

  • Exercise—gently, though!
  • Rest—while keeping mobility going.
  • Mobility aids—if it helps, it helps.
  • Go easy on the use of braces, splints, etc—these can offer short-term relief, but at a long term cost of loss of mobility.
    • Only you can decide where to draw the line when it comes to that trade-off.

You can also check out our previous article:

See: Managing Chronic Pain (Realistically!)

Take good care of yourself!

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  • Shame and blame can create barriers to vaccination

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    Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.

    Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.

    Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake. 

    Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.

    Here’s what Brown said.

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?

    Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.

    You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense. 

    With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19. 

    And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function. 

    So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know. 

    For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this]. 

    It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.

    People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed. 

    PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?

    S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV

    But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak. 

    So, what our team learned is that sometimes you have to change the message to get people what they need. 

    We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both. 

    Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.

    PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?

    S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”

    People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here. 

    So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people. 

    When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say. 

    And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Magnesium Glycinate vs Magnesium Citrate – Which is Healthier?

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    Our Verdict

    When comparing magnesium glycinate to magnesium citrate, we picked the citrate.

    Why?

    Both are fine sources of magnesium, a nutrient in which it’s very common to be deficient—a lot of people don’t eat many leafy greens, beans, nuts, and so forth that contain it.

    A quick word on a third contender we didn’t include here: magnesium oxide is probably the most widely-sold magnesium supplement because it’s cheapest to make. It also has woeful bioavailability, to the point that there seems to be negligible benefit to taking it. So we don’t recommend that.

    Magnesium glycinate and magnesium citrate are both absorbed well, but magnesium citrate is the most well-absorbed form of magnesium supplement.

    In terms of the relative merits of the glycine or the citric acid (the “other part” of magnesium glycinate and magnesium citrate, respectively), both are also great nutrients, but the amount delivered with the magnesium is quite small in each case, and so there’s nothing here to swing it one way or the other.

    For this reason, we went with the magnesium citrate, as the most readily bioavailable!

    Want to try them out?

    Here they are on Amazon:

    Magnesium glycinate | Magnesium citrate

    Enjoy!

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  • Enjoy Bitter Foods For Your Heart & Brain

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    When Bitter Is Better

    A good general rule of thumb for “does this food contain a lot of healthy polyphenols?” is:

    “is this (edible) plant bitter/astringent/pungent”?

    If it is, it’s probably rich in polyphenols:

    Deciphering the role of bitter and astringent polyphenols in promoting well-being

    …which is why it’s no surprise that black coffee and bitter chocolate score highly, as do hot peppers and even garlic.

    See also: Our Top 5 Spices: How Much Is Enough For Benefits?

    Even fruits, generally considered something sweet to eat, often contain more polyphenols when they are bitter—many berries are great examples of this!

    Read more: Goji Berries: Which Benefits Do They Really Have?

    You can read more about the science of this here:

    Sensory Nutrition and Bitterness and Astringency of Polyphenols

    Important for multiple reasons (including heart and brain health)

    Polyphenols have many benefits, and they’re most well known for their heart-healthy properties, but their antioxidant effect (and other mechanisms) also means these foods are generally neuroprotectants too:

    A century of research shows eating these compounds can help protect against heart disease and Alzheimer’s

    The science of this is not all as obvious as you might think!

    It is reasonable to expect “ok, this has antioxidant effect, so it will reduce oxidative damage to brain cells too”, and while that is true (and yes, polyphenols do cross the blood-brain barrier), they also help in other ways, including through the gut:

    Where to Look into the Puzzle of Polyphenols and Health? The Postbiotics and Gut Microbiota Associated with Human Metabotypes

    What if I don’t like bitter/astringent/pungent foods?

    If you do not have a medical condition that proscribes them (do check with your doctor if unsure), the best advice is to simply eat them anyway, and your tastes will adapt.

    It will also help if you avoid sweet foods (though this too is also a good general rule of thumb!), as this will move the balance of where your brain’s “set range” is for “good taste”.

    Bonus tip: dark chocolate (80%+ cocoa if possible, 95% if you can get it) and chilli peppers go great with each other. Here’s an example of a chilli chocolate product on Amazon; it’s 70% cocoa (which is not bad, but could be better). You might be able to get a higher percentage locally, especially if you ask your local chocolatière, or make it yourself!

    Enjoy!

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  • Reflexology: What The Science Says

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    How Does Reflexology Work, Really?

    In Wednesday’s newsletter, we asked you for your opinion of reflexology, and got the above-depicted, below-described set of responses:

    • About 63% said “It works by specific nerves connecting the feet and hands to various specific organs, triggering healing remotely”
    • About 26% said “It works by realigning the body’s energies (e.g. qi, ki, prana, etc), removing blockages and improving health“
    • About 11% said “It works by placebo, at best, and has no evidence for any efficacy beyond that”

    So, what does the science say?

    It works by realigning the body’s energies (e.g. qi, ki, prana, etc), removing blockages and improving health: True or False?

    False, or since we can’t prove a negative: there is no reliable scientific evidence for this.

    Further, there is no reliable scientific evidence for the existence of qi, ki, prana, soma, mana, or whatever we want to call it.

    To save doubling up, we did discuss this in some more detail, exploring the notion of qi as bioelectrical energy, including a look at some unreliable clinical evidence for it (a study that used shoddy methodology, but it’s important to understand what they did wrong, to watch out for such), when we looked at [the legitimately very healthful practice of] qigong, a couple of weeks ago:

    Qigong: A Breath Of Fresh Air?

    As for reflexology specifically: in terms of blockages of qi causing disease (and thus being a putative therapeutic mechanism of action for attenuating disease), it’s an interesting hypothesis but in terms of scientific merit, it was pre-emptively supplanted by germ theory and other similarly observable-and-measurable phenomena.

    We say “pre-emptively”, because despite orientalist marketing, unless we want to count some ancient pictures of people getting a foot massage and say it is reflexology, there is no record of reflexology being a thing before 1913 (and that was in the US, by a laryngologist working with a spiritualist to produce a book that they published in 1917).

    It works by specific nerves connecting the feet and hands to various specific organs, triggering healing remotely: True or False?

    False, or since we can’t prove a negative: there is no reliable scientific evidence for this.

    A very large independent review of available scientific literature found the current medical consensus on reflexology is that:

    • Reflexology is effective for: anxiety (but short lasting), edema, mild insomnia, quality of sleep, and relieving pain (short term: 2–3 hours)
    • Reflexology is not effective for: inflammatory bowel disease, fertility treatment, neuropathy and polyneuropathy, acute low back pain, sub acute low back pain, chronic low back pain, radicular pain syndromes (including sciatica), post-operative low back pain, spinal stenosis, spinal fractures, sacroiliitis, spondylolisthesis, complex regional pain syndrome, trigger points / myofascial pain, chronic persistent pain, chronic low back pain, depression, work related injuries of the hip and pelvis

    Source: Reflexology – a scientific literary review compilation

    (the above is a fascinating read, by the way, and its 50 pages go into a lot more detail than we have room to here)

    Now, those items that they found it effective for, looks suspiciously like a short list of things that placebo is often good for, and/or any relaxing activity.

    Another review was not so generous:

    ❝The best evidence available to date does not demonstrate convincingly that reflexology is an effective treatment for any medical condition❞

    ~ Dr. Edzard Ernst (MD, PhD, FMedSci)

    Source: Is reflexology an effective intervention? A systematic review of randomised controlled trials

    In short, from the available scientific literature, we can surmise:

    • Some researchers have found it to have some usefulness against chiefly psychosomatic conditions
    • Other researchers have found the evidence for even that much to be uncompelling

    It works by placebo, at best, and has no evidence for any efficacy beyond that: True or False?

    Mostly True; of course reflexology runs into similar problems as acupuncture when it comes to testing against placebo:

    How Does One Test Acupuncture Against Placebo Anyway?

    …but not quite as bad, since it is easier to give a random foot massage while pretending it is a clinical treatment, than to fake putting needles into key locations.

    However, as the paper we cited just above (in answer to the previous True/False question) shows, reflexology does not appear to meaningfully outperform placebo—which points to the possibility that it does work by placebo, and is just a placebo treatment on the high end of placebo (because the placebo effect is real, does work, isn’t “nothing”, and some placebos work better than others).

    For more on the fascinating science and useful (applicable in daily life!) practicalities of how placebo does work, check out:

    How To Leverage Placebo Effect For Yourself

    Take care!

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  • Tips for Improving Memory

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    Q&A with 10almonds Subscribers!

    Q: Any tips, other than supplements, for improving memory?

    A: So many tips! Certainly enough to do a main feature on, so again maybe we’ll do that in another issue soon. Meanwhile, here are the absolute most critical things for you to know, understand, and apply:

    • Memory is a muscle. Not literally, but in the sense that it will grow stronger if exercised and will atrophy if neglected.
    • Counterpart of the above: your memory is not a finite vessel. You can’t “fill it up with useless things”, so no need to fear doing so.
    • Your memory is the product of countless connections in your brain. The more connections lead to a given memory, the more memorable it will be. What use is this knowledge to you? It means that if you want to remember something, try to make as many connections to it as possible, so:
      • Involve as many senses as possible.
      • When you learn things, try to learn them in context. Then when your mind has reason to think about the context, it’ll be more likely to remember the thing itself too.
    • Rehearsal matters. A lot. This means repeatedly going over something in your head. This brings about the neural equivalent of “muscle memory”.
    • Enjoy yourself if you can. The more fun something is, the more you will mentally rehearse it, and the more mental connections you’ll make to it.

    Have a question you’d like to see answered here? Hit reply to this email, or use the feedback widget at the bottom! We always love to hear from you

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  • The Well Plated Cookbook – by Erin Clarke

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    Clarke’s focus here is on what she calls “stealthy healthy”, with the idea of dishes that feel indulgent while being great for the health.

    The recipes, of which there are well over 100, are indeed delicious and easy to make without being oversimplified, and since she encourages the use of in-season ingredients, many recipes come with a “market swaps” substitution guide, to make each recipe seasonal.

    The book is largely not vegetarian, let alone vegan, but the required substitutions will be second-nature to any seasoned vegetarian or vegan. Indeed, “skip the meat sometimes” is one of the advices she offers near the beginning of the book, in the category of tips to make things even healthier.

    Bottom line: if you want to add dishes to your repertoire that are great for entertaining and still super-healthy, this book will be a fine addition to your collection.

    Click here to check out The Well Plated Cookbook, and get cooking!

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