Beetroot For More Than Just Your Blood Pressure
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Beetroot is well-known for being good for blood pressure, but what else can it do?
Firstly, blood pressure, yes
This is because… Well, we’ll quote from a paper:
❝As a source of nitrate, beetroot ingestion provides a natural means of increasing in vivo nitric oxide (NO) availability and has emerged as a potential strategy to prevent and manage pathologies associated with diminished NO bioavailability, notably hypertension and endothelial function❞
Source: The Potential Benefits of Red Beetroot Supplementation in Health and Disease
That’s a little modest in its wording though, so let’s just be clear, it does work:
- The effects of dietary nitrate on blood pressure and endothelial function: a review of human intervention studies
- Clinical evidence demonstrating the utility of inorganic nitrate in cardiovascular health
- Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway
…where you can see that it significantly reduced systolic and diastolic blood pressure.
Note: this does mean that if you suffer conversely from hypotension (dangerously low blood pressure) you should probably skip the beetroot.
For your blood sugar levels, too
The fiber in whole beetroot or powdered beetroot extract (but not beetroot juice) is, as usual, good for balancing blood sugars. However, in the case of beetroot, it (probably because of the betalain content, specifically betanin) also improves insulin sensitivity, resulting in lower fasting and postprandial (after-dinner) insulin levels:
See also (cited in the above paper): Post-prandial effect of beetroot (beta vulgaris) juice on glucose and lipids levels of apparently healthy subjects
For your blood lipids, also
This one has less readily available research to support it, so in the category of “papers that aren’t paywalled into oblivion”, here’s one that concludes with the entertainingly specific:
❝Results: Beetroot juice intake increased plasma high density lipoprotein (t= -60.88, P<0.05). Triglyceride, total cholesterol, and low density lipoprotein were reduced (P<0.05). Compared with placebo, beetroot juice reduced the concentrations of triglyceride, total cholesterol, and low density lipoprotein (P<0.05).
Conclusion: Regular beetroot juice intake has significant effects on lipid profile in female soccer players, hence its suggestion for preventing diseases such as hypercholesterolemia and hypertension in female soccer players.❞
However, even if you are not a female soccer player, chances are it will have the same effect on your physiology as theirs (but, credit where it’s due, it’s right that they make claims about only what they know for sure).
Here’s the paper: Efficacy of Beetroot Juice Consumption on the Lipid Profile of Female Soccer Players
What’s good for your blood, is good for your brain
…and that’s just as true here:
When reading that, you’ll see that as well as two health outcome benefits (antidiabetic and anti-Alzheimer’s), there are also two mechanisms of action, which are:
- The blood sugar lowering, insulin sensitivity increasing, lipid improving, qualities we discussed already
- Its fabulous flavonoid content
These two things each in turn have a lot of other components and nuances, so here’s an infographic covering them ← this flowchart makes it all a lot clearer
On which note, those flavonoids aren’t the only active compounds present that result in…
Antioxidant & anti-inflammatory action
This one’s pretty straightforward, but it’s worth mentioning also that (as is commonly the case) what fights oxidation also fights cancer:
❝In recent years, the beetroot, especially the betalains (betanin) and nitrates it contains, now has received increasing attention for their effective biological activity.
Betalains have been proven to eliminate oxidative and nitrative stress by scavenging DPPH, preventing DNA damage, and reducing LDL.
It also has been found to exert antitumor activity by inhibiting cell proliferation, angiogenesis, inducing cell apoptosis, and autophagy.❞
Want to try some?
We don’t sell it, but you can easily grow your own or find it at your local supermarket; if you prefer it in supplement form, dried is better than juice (for a multitude of reasons), so here for your convenience is an example product on Amazon 😎
Enjoy!
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Castor Oil: All-Purpose Life-Changer, Or Snake Oil?
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As “trending” health products go, castor oil is enjoying a lot of popularity presently, lauded as a life-changing miracle-worker, and social media is abuzz with advice to put it everywhere from your eyes to your vagina.
But:
- what things does science actually say it’s good for,
- what things lack evidence, and
- what things go into the category of “wow definitely do not do that”?
We don’t have the space to go into all of its proposed uses (there are simply far too many), but we’ll examine some common ones:
To heal/improve the skin barrier
Like most oils, it’s functional as a moisturizer. In particular, its high (90%!) ricinoleic fatty acid content does indeed make it good at that, and furthermore, has properties that can help reduce skin inflammation and promote wound healing:
Bioactive polymeric formulations for wound healing ← there isn’t a conveniently quotable summary we can just grab here, but you can see the data and results, from which we can conclude:
- formulations with ricinoleic acid (such as with castor oil) performed very well for topical anti-inflammatory purposes
- they avoided the unwanted side effects associated with some other contenders
- they consistently beat other preparations in the category of wound-healing
To support hair growth and scalp health
There is no evidence that it helps. We’d love to provide a citation for this, but it’s simply not there. There’s also no evidence that it doesn’t help. For whatever reason, despite its popularity, peer-reviewed science has simply not been done for this, or if it has, it wasn’t anywhere publicly accessible.
It’s possible that if a person is suffering hair loss specifically as a result of prostaglandin D2 levels, that ricinoleic acid will inhibit the PGD2, reversing the hair loss, but even this is hypothetical so far, as the science is currently only at the step before that:
However, due to some interesting chemistry, the combination of castor oil and warm water can result in acute (and irreversible) hair felting, in other words, the strands of hair suddenly glue together to become one mass which then has to be cut off:
“Castor Oil” – The Culprit of Acute Hair Felting
👆 this is a case study, which is generally considered a low standard of evidence (compared to high-quality Randomized Controlled Trials as the highest standard of evidence), but let’s just say, this writer (hi, it’s me) isn’t risking her butt-length hair on the off-chance, and doesn’t advise you to, either. There are other hair-oils out there; argan oil is great, coconut oil is totally fine too.
As a laxative
This time, there’s a lot of evidence, and it’s even approved for this purpose by the FDA, but it can be a bit too good, insofar as taking too much can result in diarrhea and uncomfortable cramping (the cramps are a feature not a bug; the mechanism of action is stimulatory, i.e. it gets the intestines squeezing, but again, it can result in doing that too much for comfort):
Castor Oil: FDA-Approved Indications
To soothe dry eyes
While putting oil in your eyes may seem dubious, this is another one where it actually works:
❝Castor oil is deemed safe and tolerable, with strong anti-microbial, anti-inflammatory, anti-nociceptive, analgesic, antioxidant, wound healing and vasoconstrictive properties.
These can supplement deficient physiological tear film lipids, enabling enhanced lipid spreading characteristics and reducing aqueous tear evaporation.
Studies reveal that castor oil applied topically to the ocular surface has a prolonged residence time, facilitating increased tear film lipid layer thickness, stability, improved ocular surface staining and symptoms.❞
Source: Therapeutic potential of castor oil in managing blepharitis, meibomian gland dysfunction and dry eye
Against candidiasis (thrush)
We couldn’t find science for (or against) castor oil’s use against vaginal candidiasis, but here’s a study that investigated its use against oral candidiasis:
…in which castor oil was the only preparation that didn’t work against the yeast.
Summary
We left a lot unsaid today (so many proposed uses, it feels like a shame to skip them), but in few words: it’s good for skin (including wound healing) and eyes; but we’d give it a miss for hair, candidiasis, and digestive disorders.
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Take care!
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The Diet Compass – by Bas Kast
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Facts about nutrition and health can be hard to memorize. There’s just so much! And often there are so many studies, and while the science is not usually contradictory, pop-science headlines sure can be. What to believe?
Bas Kast brings us a very comprehensive and easily digestible solution.
A science journalist himself, he has gone through the studies so that you don’t have to, and—citing them along the way—draws out the salient points and conclusions.
But, he’s not just handing out directions (though he does that too); he’s arranged and formatted the information in a very readable and logical fashion. Chapter by chapter, we learn the foundations of important principles for “this is better than that” choices in diet.
Most importantly, he lays out for us his “12 simple rules for healthy eating“, and they are indeed as simple as they are well-grounded in good science.
Bottom line: if you want “one easy-reading book” to just tell you how to make decisions about your diet, simply follow those rules and enjoy the benefits… Then this book is exactly that.
Click here to check out The Diet Compass and get your diet on the right track!
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Healthy Chocolate Fudge Energy Bites
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While these are quite high-calorie, they’re also high in protein, and the fiber and healthy fats flatten the blood sugar curve:
You will need
- 1 cup peanut butter
- 4 oz dark chocolate, melted (try to get dark chocolate with >80% cocoa, if you can; 85% is very respectable and 90% is perfect)
- ⅓ cup maple syrup (you can safely reduce this, or even omit it, if you prefer less sweetness)
- ¼ cup hazelnuts
- ¼ cup almond milk (or your preferred milk, but we recommend almond for taste and health)
- 1 tsp vanilla extract
- Topping: ¼ cup hazelnuts, roughly chopped
Method
(we suggest you read everything at least once before doing anything)
1) Combine all the ingredients (except the topping) in a food processor, and blend until smooth.
2) Line a container (5″x7″ is a good size) with baking paper and spread the mixture evenly into it, pressing down gently.
3) Sprinkle the topping onto it, press that even more gently into it.
4) Refrigerate overnight (or chill it for 2hrs in the freezer).
5) Cut into cubes to serve; they can be served frozen or thawed, per your preference:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Eating For Energy (In Ways That Actually Work)
- “Let Them Eat Cake”, She Said…
- Why You Should Diversify Your Nuts!
- Plant-Based Milks—What’s Best?
- Chocolate & Health: Fact or Fiction?
Take care!
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Half of Australians in aged care have depression. Psychological therapy could help
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.
While many people maintain positive emotional wellbeing as they age, around half of older Australians living in residential aged care have significant levels of depression. Symptoms such as low mood, lack of interest or pleasure in life and difficulty sleeping are common.
Rates of depression in aged care appear to be increasing, and without adequate treatment, symptoms can be enduring and significantly impair older adults’ quality of life.
But only a minority of aged care residents with depression receive services specific to the condition. Less than 3% of Australian aged care residents access Medicare-subsidised mental health services, such as consultations with a psychologist or psychiatrist, each year.
Instead, residents are typically prescribed a medication by their GP to manage their mental health, which they often take for several months or years. A recent study found six in ten Australian aged care residents take antidepressants.
While antidepressant medications may help many people, we lack robust evidence on whether they work for aged care residents with depression. Researchers have described “serious limitations of the current standard of care” in reference to the widespread use of antidepressants to treat frail older people with depression.
Given this, we wanted to find out whether psychological therapies can help manage depression in this group. These treatments address factors contributing to people’s distress and provide them with skills to manage their symptoms and improve their day-to-day lives. But to date researchers, care providers and policy makers haven’t had clear information about their effectiveness for treating depression among older people in residential aged care.
The good news is the evidence we published today suggests psychological therapies may be an effective approach for people living in aged care.
We reviewed the evidence
Our research team searched for randomised controlled trials published over the past 40 years that were designed to test the effectiveness of psychological therapies for depression among aged care residents 65 and over. We identified 19 trials from seven countries, including Australia, involving a total of 873 aged care residents with significant symptoms of depression.
The studies tested several different kinds of psychological therapies, which we classified as cognitive behavioural therapy (CBT), behaviour therapy or reminiscence therapy.
CBT involves teaching practical skills to help people re-frame negative thoughts and beliefs, while behaviour therapy aims to modify behaviour patterns by encouraging people with depression to engage in pleasurable and rewarding activities. Reminiscence therapy supports older people to reflect on positive or shared memories, and helps them find meaning in their life history.
The therapies were delivered by a range of professionals, including psychologists, social workers, occupational therapists and trainee therapists.
In these studies, psychological therapies were compared to a control group where the older people did not receive psychological therapy. In most studies, this was “usual care” – the care typically provided to aged care residents, which may include access to antidepressants, scheduled activities and help with day-to-day tasks.
In some studies psychological therapy was compared to a situation where the older people received extra social contact, such as visits from a volunteer or joining in a discussion group.
What we found
Our results showed psychological therapies may be effective in reducing symptoms of depression for older people in residential aged care, compared with usual care, with effects lasting up to six months. While we didn’t see the same effect beyond six months, only two of the studies in our review followed people for this length of time, so the data was limited.
Our findings suggest these therapies may also improve quality of life and psychological wellbeing.
Psychological therapies mostly included between two and ten sessions, so the interventions were relatively brief. This is positive in terms of the potential feasibility of delivering psychological therapies at scale. The three different therapy types all appeared to be effective, compared to usual care.
However, we found psychological therapy may not be more effective than extra social contact in reducing symptoms of depression. Older people commonly feel bored, lonely and socially isolated in aged care. The activities on offer are often inadequate to meet their needs for stimulation and interest. So identifying ways to increase meaningful engagement day-to-day could improve the mental health and wellbeing of older people in aged care.
Some limitations
Many of the studies we found were of relatively poor quality, because of small sample sizes and potential risk of bias, for example. So we need more high-quality research to increase our confidence in the findings.
Many of the studies we reviewed were also old, and important gaps remain. For example, we are yet to understand the effectiveness of psychological therapies for people from diverse cultural or linguistic backgrounds.
Separately, we need better research to evaluate the effectiveness of antidepressants among aged care residents.
What needs to happen now?
Depression should not be considered a “normal” experience at this (or any other) stage of life, and those experiencing symptoms should have equal access to a range of effective treatments. The royal commission into aged care highlighted that Australians living in aged care don’t receive enough mental health support and called for this issue to be addressed.
While there have been some efforts to provide psychological services in residential aged care, the unmet need remains very high, and much more must be done.
The focus now needs to shift to how to implement psychological therapies in aged care, by increasing the competencies of the aged care workforce, training the next generation of psychologists to work in this setting, and funding these programs in a cost-effective way.
Tanya Davison, Adjunct professor, Health & Ageing Research Group, Swinburne University of Technology and Sunil Bhar, Professor of Clinical Psychology, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Seeds: The Good, The Bad, And The Not-Really-Seeds!
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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
❝Doctors are great at saving lives like mine. I’m a two time survivor of colon cancer and have recently been diagnosed with Chron’s disease at 62. No one is the health system can or is prepared to tell me an appropriate diet to follow or what to avoid. Can you?❞
Congratulations on the survivorship!
As to Crohn’s, that’s indeed quite a pain, isn’t it? In some ways, a good diet for Crohn’s is the same as a good diet for most other people, with one major exception: fiber
…and unfortunately, that changes everything, in terms of a whole-foods majority plant-based diet.
What stays the same:
- You still ideally want to eat a lot of plants
- You definitely want to avoid meat and dairy in general
- Eating fish is still usually* fine, same with eggs
- Get plenty of water
What needs to change:
- Consider swapping grains for potatoes or pasta (at least: avoid grains)
- Peel vegetables that are peelable; discard the peel or use it to make stock
- Consider steaming fruit and veg for easier digestion
- Skip spicy foods (moderate spices, like ginger, turmeric, and black pepper, are usually fine in moderation)
Much of this latter list is opposite to the advice for people without Crohn’s Disease.
*A good practice, by the way, is to keep a food journal. There are apps that you can get for free, or you can do it the old-fashioned way on paper if prefer.
But the important part is: make a note not just of what you ate, but also of how you felt afterwards. That way, you can start to get a picture of patterns, and what’s working (or not) for you, and build up a more personalized set of guidelines than anyone else could give to you.
We hope the above pointers at least help you get going on the right foot, though!
❝Why do baked goods and deep fried foods all of a sudden become intolerable? I used to b able to ingest bakery foods and fried foods. Lately I developed an extreme allergy to Kiwi… what else should I “fear”❞
About the baked goods and the deep-fried foods, it’s hard to say without more information! It could be something in the ingredients or the method, and the intolerance could be any number of symptoms that we don’t know. Certainly, pastries and deep-fried foods are not generally substantial parts of a healthy diet, of course!
Kiwi, on the other hand, we can answer… Or rather, we can direct you to today’s “What’s happening in the health world” section below, as there is news on that front!
We turn the tables and ask you a question!
We’ll then talk about this tomorrow:
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Unwell Women – by Dr. Elinor Cleghorn
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For a demographic that makes up a little over half of the world’s population, women are paradoxically marginalized in healthcare. And in other ways too, but this book is about health.
Dr. Cleghorn had to fight for seven (!) years to get her own lupus condition recognized as such, and continues to have to fight for it to be taken seriously on an ongoing basis. And yet, 95% of the book is not about her and her experiences, but rather, the bigger picture.
The book is divided into sections, by period in history. From Hippocrates to the modern day, Dr. Cleghorn gives us a well-researched, incredibly well-referenced overview of the marginalization of women’s health. Far from being a dry history book in the early parts though, it’s fascinating and engaging throughout.
The modern day sections are part shining a light into dark areas, part practical information-and-advice “did you know this happens, and you can do this about it”, and part emphatic call-to-action to demand better.
Bottom line: this book is in this reviewer’s “top 5 books read this year”, and we highly recommend it to you.
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