
Blood Glucose & Your Brain
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Two facts worth considering:
- Your brain runs on glucose, and if there’s not enough, it won’t work well
- Blood sugar levels are definitely something where it’s entirely possible to have too much of a good thing
This much is not too tricky to reconcile.
After all, your car might run on gasoline, but filling the tank to overflowing and dowsing your car in it will not improve its performance, to put it mildly.
So, when it comes to blood glucose and the brain, where does the danger zone lie? When does it stop being a “extra fuel” and start being “we dowsed it in fuel and now it’s a burning wreck”?
It’s about the big picture
Recently, researchers (Dr. Lina Jin et al.) analyzed neuroimaging, metabolomic, and genetic data from the UK Biobank and found that higher blood glucose levels were strongly associated with faster brain aging.
How much data is that, you ask?
The best-performing model was applied to 37,458 UK Biobank participants to calculate the brain age gap (BAG), which measures how much older or younger a person’s brain is (according to epigenetic clocks) compared with their chronological age:
❝Using 1,079 imaging-derived phenotypes (IDPs) from 4,333 healthy participants, we trained and validated machine learning models for brain age prediction, with a least absolute shrinkage and selection operator (LASSO) regression model achieving the best performance (mean absolute error = 3.26 years, R² = 0.68). Brain age gap (BAG) was then estimated in 37,458 participants. Association analyses in 21,780 individuals identified nine plasma metabolites significantly linked to BAG after Bonferroni correction, with glucose showing the strongest effect (β = 0.32, P = 9.90 × 10⁻¹²).❞
And as for how much this matters: the brain usually shrinks after your 30s or 40s, but accelerated brain aging is linked to earlier memory loss, cognitive decline, and a higher risk of neurological, psychiatric, and neurodegenerative disorders.
In fewer words: higher blood glucose levels were associated with an increased risk of all-cause dementia, Alzheimer’s disease, vascular dementia, Parkinson’s disease, stroke, depression, and anxiety.
And in particular, higher glucose concentrations were linked to poorer cognitive performance, reduced movement function, and worse mental health outcomes.
Structurally, the study saw consistent results too: elevated blood glucose was associated with smaller brain volumes across 80 cortical, subcortical, and cerebellar regions, indicating widespread structural changes rather than effects confined to a few brain areas. That’s a lot, and there are not many worse things you can do in this regard (if you do want ideas for doing worse, though, options include Don’t Shrink Your Brain With This Habit and How Does Alcohol Cause Blackouts?).
The effects of chronically elevated blood sugar levels are thus also quite related to what we talked about in: The Surprising Place Fat Can Accumulate To Shrink Your Brain ← since that also pertained, ultimately, to metabolic mishaps.
As for what all this means in practical terms: all these findings strongly suggest (do not outright prove, because the study was associative, but it seems very clear) that glucose metabolism can be a modifiable pathway influencing brain aging, reinforcing the idea that maintaining healthy blood glucose levels can help preserve brain health and reduce the risk of age-related brain disorders.
If you’d like to read the paper in full for yourself, here it is: Metabolomic signatures of brain aging: A multimodal and genetic study
Want to learn more?
To learn more about how to most easily and effectively manage your blood sugar levels, do swing by these previous main features of ours:
- Improve Your Insulin Sensitivity!
- 10 Ways To Balance Blood Sugars
- Eating For Energy (In Ways That Actually Work)
- Glycemic Index vs Glycemic Load vs Insulin Index
- Which Sugars Are Healthier, And Which Are Just The Same?
And to learn much more deeply about this, check out this excellent book that we reviewed:
Why We Get Sick – by Dr. Benjamin Bikman ← this is about insulin resistance, and, importantly, the invisible insulin resistance that precedes blood sugar imbalances by many years (it goes unnoticed because the pancreas will dutifully keep cranking out more and more insulin to keep the blood sugars stable, until one day it just can’t keep up anymore, and then and only then does prediabetes get diagnosed).
Take care!
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Which Diet? Top Diets Ranked By Experts
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A panel of 69 doctors and nutritionists examined the evidence for 38 diets, and scored them in 21 categories (e.g. best for weight loss, best for heart, best against diabetes, etc).
We’ll not keep it a mystery: the Mediterranean diet has been ranked as “best overall” for the 8th year in a row.
The Mediterranean (And Its Close Friends & Relations)
We’ve written before about the Mediterranean diet, here:
The Mediterranean Diet: What Is It Good For? ← What isn’t it good for?
👆 the above article also delineates what does and doesn’t go in a Mediterranean diet—hint, it’s not just any food from the Mediterranean region!
The Mediterranean diet’s strengths come from various factors including its good plant:animal ratio (leaning heavily on the plants), colorful fruit and veg minimally processed, and the fact that olive oil is the main source of fat:
All About Olive Oil ← pretty much one of the healthiest fats we can consume, if not healthiest all-rounder fat
The Mediterranean diet also won 1st place in various more specific categories, including:
- Best against arthritis (followed by Dr. Weil’s Anti-inflammatory, MIND, DASH)
- Best for mental health (followed by MIND, Flexitarian, DASH)
- Best against diabetes (followed by Flexitarian, DASH, MIND)
- best for liver regeneration (followed by Flexitarian, Vegan, DASH, MIND)
- Best for gut heath (followed by Vegan, DASH, Flexitarian, MIND)
If you’re not familiar with DASH and MIND, there are clues in their full names: Dietary Approaches to Stop Hypertension and Mediterranean-DASH Intervention for Neurodegenerative Delay, and as you might well suspect, they are simply tweaked variations of the Mediterranean diet:
Four Ways To Upgrade The Mediterranean ← DASH and MIND are the heart-healthiest and brain-healthiest versions of the Mediterranean; this article also includes a gut-healthiest version and a most anti-inflammatory version
What aren’t those best for?
The Mediterranean diet scored 1st or 2nd in most of the 21 categories, and usually had the other above-named diets keeping it company in the top few.
When it comes to weight loss, the Mediterranean scored 2nd place and wasn’t flanked by its usual friends and relations; instead in first place was commercial diet WeightWatchers (likely helped a lot by being also a peer support group), and in third place was the Volumetrics diet, which we wrote about here:
Some Surprising Truths About Hunger And Satiety
And when it comes to rapid weight loss specifically, the Mediterranean didn’t even feature in the top spots at all, because it’s simply not an extreme diet and it prioritizes health over shedding the pounds at any cost. The top in that category were mostly commercial diets:
- Jenny Craig
- Slimfast
- Keto
- Nutrisystem
- WeightWatchers
We’ve not as yet written about any of those commercial diets, but we have written about keto here:
Ketogenic Diet: Burning Fat Or Burning Out?
Want to know more?
You can click around, exploring by diet or by health category, here 😎
Enjoy!
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The Physical Exercises That Build Your Brain
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Jim Kwik: from broken brain to brain coach
Image from Kwik Learning This is Jim Kwik. He suffered a traumatic brain injury as a small child, and later taught himself to read and write by reading comic books. He became fascinated with the process of learning, and in his late 20s he set up Kwik Learning, to teach accelerated learning in classrooms and companies, which he continued until 2009 when he launched his online learning platform. His courses have now been enjoyed by people in 195 countries.
So, since accelerated learning is his thing, you might wonder…
What does he have to share that we can benefit from in the next five minutes?
Three brain exercises to improve memory and concentration
A lot of problems we have with working memory are a case of executive dysfunction, but there are tricks we can use to get our brains into gear and make them cumulatively stronger:
First exercise
You can strengthen your corpus callosum (the little bridge between the two hemispheres of the brain) by performing a simple kinesiological exercise, such as alternating touching your left elbow to your right knee, and touching your right elbow to your left knee.
Do it for about a minute, but the goal here is not a cardio exercise, it’s accuracy!
You want to touch your elbow and opposite knee to each other as precisely as possible each time. Not missing slightly off to the side, not falling slightly short, not hitting it too hard.
Second exercise
Put your hands out in front of you, as though you’re about to type at a keyboard. Now, turn your hands palm-upwards. Now back to where they were. Now palm-upwards again. Got it? Good.
That’s not the exercise, the exercise is:
You’re now going to do the same thing, but do it twice as quickly with one hand than the other. So they’ll still be flipping to the same basic “beat”, put it in musical terms, the tempo on one hand will now be twice that of the other. When you get the hang of that, switch hands and do the other side.
This is again about the corpus callosum, but it’s now adding an extra level of challenge because of holding the two rhythms separately, which is also working the frontal lobe of the cerebral cortex.
The pre-frontal cortex in particular is incredibly important to executive function, self-discipline, and being able to “do” delayed gratification. So this exercise is really important!
Third exercise
This one works the same features of the brain, but most people find it harder. So, consider it a level-up on the previous:
Imagine there’s a bicycle wheel in front of you (as though the bike is facing you at chest-height). Turn the wheel towards you with your hands, one on each side.
Now, do the same thing, but each of your hands is going in the opposite direction. So one is turning the wheel towards you; the other is turning it away from you.
Now, do the same thing, but one hand goes twice as quickly as the other.
Switch sides.
Why is this harder for most people than the previous? Because the previous involved processing discrete (distinct from each other) movements while this one involves analog continuous movements.
It’s like reading an analog clock vs a digital clock, but while using both halves of your brain, your corpus callosum, your pre-frontal cortex, and the motor cortex too.
Want to learn more?
You might enjoy his book, which as well as offering exercises like the above, also offers a lot about learning strategies, memory processes, and generally building a quicker more efficient brain:
Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life
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Viruses aren’t always harmful. 6 ways they’re used in health care and pest control
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We tend to just think of viruses in terms of their damaging impacts on human health and lives. The 1918 flu pandemic killed around 50 million people. Smallpox claimed 30% of those who caught it, and survivors were often scarred and blinded. More recently, we’re all too familiar with the health and economic impacts of COVID.
But viruses can also be used to benefit human health, agriculture and the environment.
Viruses are comparatively simple in structure, consisting of a piece of genetic material (RNA or DNA) enclosed in a protein coat (the capsid). Some also have an outer envelope.
Viruses get into your cells and use your cell machinery to copy themselves.
Here are six ways we’ve harnessed this for health care and pest control.1. To correct genes
Viruses are used in some gene therapies to correct malfunctioning genes. Genes are DNA sequences that code for a particular protein required for cell function.
If we remove viral genetic material from the capsid (protein coat) we can use the space to transport a “cargo” into cells. These modified viruses are called “viral vectors”.
Viruses consist of a piece of RNA or DNA enclosed in a protein coat called the capsid.
DEXiViral vectors can deliver a functional gene into someone with a genetic disorder whose own gene is not working properly.
Some genetic diseases treated this way include haemophilia, sickle cell disease and beta thalassaemia.
2. Treat cancer
Viral vectors can be used to treat cancer.
Healthy people have p53, a tumour-suppressor gene. About half of cancers are associated with the loss of p53.
Replacing the damaged p53 gene using a viral vector stops the cancerous cell from replicating and tells it to suicide (apoptosis).
Viral vectors can also be used to deliver an inactive drug to a tumour, where it is then activated to kill the tumour cell.
This targeted therapy reduces the side effects otherwise seen with cytotoxic (cell-killing) drugs.
We can also use oncolytic (cancer cell-destroying) viruses to treat some types of cancer.
Tumour cells have often lost their antiviral defences. In the case of melanoma, a modified herpes simplex virus can kill rapidly dividing melanoma cells while largely leaving non-tumour cells alone.
3. Create immune responses
Viral vectors can create a protective immune response to a particular viral antigen.
One COVID vaccine uses a modified chimp adenovirus (adenoviruses cause the common cold in humans) to transport RNA coding for the SARS-CoV-2 spike protein into human cells.
The RNA is then used to make spike protein copies, which stimulate our immune cells to replicate and “remember” the spike protein.
Then, when you are exposed to SARS-CoV-2 for real, your immune system can churn out lots of antibodies and virus-killing cells very quickly to prevent or reduce the severity of infection.
4. Act as vaccines
Viruses can be modified to act directly as vaccines themselves in several ways.
We can weaken a virus (for an attenuated virus vaccine) so it doesn’t cause infection in a healthy host but can still replicate to stimulate the immune response. The chickenpox vaccine works like this.
The Salk vaccine for polio uses a whole virus that has been inactivated (so it can’t cause disease).
Others use a small part of the virus such as a capsid protein to stimulate an immune response (subunit vaccines).
An mRNA vaccine packages up viral RNA for a specific protein that will stimulate an immune response.
5. Kill bacteria
Viruses can – in limited situations in Australia – be used to treat antibiotic-resistant bacterial infections.
Bacteriophages are viruses that kill bacteria. Each type of phage usually infects a particular species of bacteria.
Unlike antibiotics – which often kill “good” bacteria along with the disease-causing ones – phage therapy leaves your normal flora (useful microbes) intact.
Bacteriophages (red) are viruses that kill bacteria (green).
Shutterstock6. Target plant, fungal or animal pests
Viruses can be species-specific (infecting one species only) and even cell-specific (infecting one type of cell only).
This occurs because the proteins viruses use to attach to cells have a shape that binds to a specific type of cell receptor or molecule, like a specific key fits a lock.
The virus can enter the cells of all species with this receptor/molecule. For example, rabies virus can infect all mammals because we share the right receptor, and mammals have other characteristics that allow infection to occur whereas other non-mammal species don’t.
When the receptor is only found on one cell type, then the virus will infect that cell type, which may only be found in one or a limited number of species. Hepatitis B virus successfully infects liver cells primarily in humans and chimps.
We can use that property of specificity to target invasive plant species (reducing the need for chemical herbicides) and pest insects (reducing the need for chemical insecticides). Baculoviruses, for example, are used to control caterpillars.
Similarly, bacteriophages can be used to control bacterial tomato and grapevine diseases.
Other viruses reduce plant damage from fungal pests.
Myxoma virus and calicivirus reduce rabbit populations and their environmental impacts and improve agricultural production.
Just like humans can be protected against by vaccination, plants can be “immunised” against a disease-causing virus by being exposed to a milder version.
Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Parsnips vs Sweet Potato – Which is Healthier?
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Our Verdict
When comparing parsnips to sweet potato, we picked the sweet potato.
Why?
In terms of macros, there isn’t much between them: parsnips have very slightly more fiber and sweet potato very slightly more carbs and protein, but it’s close enough to fairly call it a tie, as we’re looking at average numbers, and the differences are within each other’s margins of variation (since exact figures will vary from plant to plant, soil to soil, etc).
In the category of vitamins, parsnips have more of vitamins B9, E, and choline, while sweet potatoes have more of vitamins A, B1, B2, B3, B5, B6, B7, and K. Thus, a clear win for sweet potatoes in this round.
When it comes to minerals, parsnips have more phosphorus and selenium, while sweet potatoes have more copper, iron, manganese, potassium, and zinc.
Adding up the sections makes for an overall win for sweet potatoes, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Carb-Strong or Carb-Wrong? Should You Go Light Or Heavy On Carbs?
Enjoy!
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What’s the difference between ‘man flu’ and flu? Hint: men may not be exaggerating
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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.
The term “man flu” takes a humorous poke at men with minor respiratory infections, such as colds, who supposedly exaggerate their symptoms.
According to the stereotype, a man lies on the sofa with a box of tissues. Meanwhile his female partner, also with a snotty nose, carries on working from home, doing the chores and looking after him.
But is man flu real? Is there a valid biological reason behind men’s symptoms or are men just malingering? And how does man flu differ from flu?
baranq/Shutterstock What are the similarities?
Man flu could refer to a number of respiratory infections – a cold, flu, even a mild case of COVID. So it’s difficult to compare man flu with flu.
But for simplicity, let’s say man flu is actually a cold. If that’s the case, man flu and flu have some similar features.
Both are caused by viruses (but different ones). Both are improved with rest, fluids, and if needed painkillers, throat lozenges or decongestants to manage symptoms.
Both can share similar symptoms. Typically, more severe symptoms such as fever, body aches, violent shivering and headaches are more common in flu (but sometimes occur in colds). Meanwhile sore throats, runny noses, congestion and sneezing are more common in colds. A cough is common in both.
What are the differences?
Flu is a more serious and sometimes fatal respiratory infection caused by the influenza virus. Colds are caused by various viruses such as rhinoviruses, adenoviruses, and common cold coronaviruses, and are rarely serious.
Colds tend to start gradually while flu tends to start abruptly.Flu can be detected with laboratory or at-home tests. Man flu is not an official diagnosis.
Severe flu symptoms may be prevented with a vaccine, while cold symptoms cannot.
Serious flu infections may also be prevented or treated with antiviral drugs such as Tamiflu. There are no antivirals for colds.
OK, but is man flu real?
Again, let’s assume man flu is a cold. Do men really have worse colds than women? The picture is complicated.
One study, with the title “Man flu is not a thing”, did in fact show there were differences in men’s and women’s symptoms.
This study looked at symptoms of acute rhinosinusitis. That’s inflammation of the nasal passages and sinuses, which would explain a runny or stuffy nose, a sinus headache or face pain.
When researchers assessed participants at the start of the study, men and women had similar symptoms. But by days five and eight of the study, women had fewer or less-severe symptoms. In other words, women had recovered faster.
But when participants rated their own symptoms, we saw a somewhat different picture. Women rated their symptoms worse than how the researchers rated them at the start, but said they recovered more quickly.
All this suggests men were not exaggerating their symptoms and did indeed recover more slowly. It also suggests women feel their symptoms more strongly at the start.
Why is this happening?
It’s not straightforward to tease out what’s going on biologically.
There are differences in immune responses between men and women that provide a plausible reason for worse symptoms in men.
For instance, women generally produce antibodies more efficiently, so they respond more effectively to vaccination. Other aspects of women’s immune system also appear to work more strongly.
So why do women tend to have stronger immune responses overall? That’s probably partly because women have two X chromosomes while men have one. X chromosomes carry important immune function genes. This gives women the benefit of immune-related genes from two different chromosomes.
X chromosomes carry important immune function genes. Rost9/Shutterstock Oestrogen (the female sex hormone) also seems to strengthen the immune response, and as levels vary throughout the lifespan, so does the strength of women’s immune systems.
Men are certainly more likely to die from some infectious diseases, such as COVID. But the picture is less clear with other infections such as the flu, where the incidence and mortality between men and women varies widely between countries and particular flu subtypes and outbreaks.
Infection rates and outcomes in men and women can also depend on the way a virus is transmitted, the person’s age, and social and behavioural factors.
For instance, women seem to be more likely to practice protective behaviours such as washing their hands, wearing masks or avoiding crowded indoor spaces. Women are also more likely to seek medical care when ill.
So men aren’t faking it?
Some evidence suggests men are not over-reporting symptoms, and may take longer to clear an infection. So they may experience man flu more harshly than women with a cold.
So cut the men in your life some slack. If they are sick, gender stereotyping is unhelpful, and may discourage men from seeking medical advice.
Thea van de Mortel, Professor, Nursing, School of Nursing and Midwifery, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How To Gain Weight (Healthily!)
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What Do You Have To Gain?
We have previously promised a three-part series about changing one’s weight:
- Losing weight (specifically, losing fat)
- Gaining weight (specifically, gaining muscle)
- Gaining weight (specifically, gaining fat)
There will be, however, no need for a “losing muscle” article, because (even though sometimes a person might have some reason to want to do this), it’s really just a case of “those things we said for gaining muscle? Don’t do those and the muscle will atrophy naturally”.
Here’s our first article: How To Lose Weight (Healthily!)
While some people will want to lose fat, please do be aware that the association between weight loss and good health is not nearly so strong as the weight loss industry would have you believe:
And, while BMI is not a useful measure of health in general, it’s worth noting that over the age of 65, a BMI of 27 (which is in the high end of “overweight”, without being obese) is associated with the lowest all-cause mortality:
BMI and all-cause mortality in older adults: a meta-analysis
Here was our second article: How To Build Muscle (Healthily!)
And now, it’s time for the last part, which yes, is also something that some people want/need to do (healthily!), and want/need help with that.
How to gain fat, healthily
Fat gets a bad press, but when it comes to health, we would die without it.
Even in the case of having excess fat, the fat itself is not generally the problem, so much as comorbid metabolic issues that are often caused by the same things as the excess fat.
So, how to gain fat healthily?
- Obvious but potentially dangerously misleading answer: “in moderation”
- More useful answer: “carefully”
Because, you can “in moderation” put on less than one pound per week for a few years and be in very bad health by the end of it. So how does this “carefully” work any differently to “in moderation”?
The key is in how we store the fat
Not merely where we store it (though that’ll follow from the “how”), but specifically: how we store it.
- When we consume energy from food in excess of our immediate survival needs, our body stores what it can. This is good!
- When our body is receiving energy from food faster than it can physically process it to store it healthily, it will start shoving it wherever it can instead. This is bad!
This is the physiological equivalent of the difference between tidying a room carefully, and cramming everything into one cupboard in 30 seconds just to get it out of sight.
So, you do need to consume calories yes, but you need to consume them in a way your body can take its time about storing them.
We’ve written before about the science of this, so we’ll share some links, but first, here are the practical tips:
- Do not drink your calories. Drinking calories tends to be the equivalent of injecting sugars directly into your veins, in terms of how quickly it gets received.
- See also: How To Unfatty A Fatty Liver ← this is highly relevant, because the same process that results in unhealthy weight gain, results in liver disease, by the same mechanism (the liver gets overwhelmed).
- Eat your greens. No, they won’t provide many calories, but they are critical to your body not being overwhelmed by the arrival of sugars.
- See also: 10 Ways To Balance Blood Sugars ← the other 9 things are also helpful for not putting on fat unhealthily, so using these alongside a calorie-dense diet can result in healthy fat gain as needed
- Get more of your calories from fats than carbs. Fats will not overwhelm your body’s glycemic response in the same way that carbs will.
- Again this is about getting calories while not getting metabolic disease. See also: How To Prevent And Reverse Type Two Diabetes as the advice is the same for that, for the same reason!
- Consider going low-carb, but even if you choose not to, go for carbs with a low glycemic index instead of a high glycemic index.
- For reference, see: Glycemic Index Chart: Glycemic index and glycemic load ratings for 500+ foods
- Need healthy fats in a snack? Enjoy nuts (unless you have an allergy); they will be your best friend in this regard. As an example, a mere 1oz portion of cashew nuts has 157 calories.
- See also: Why You Should Diversify Your Nuts
- Need healthy fats for cooking? Enjoy olive oil, as it has one of the healthiest lipids profiles available, and is a great way to increase the calorific content of many meals.
Lastly…
Be patient, enjoy your food, and stick as best you can to the above considerations. All strength to you.
Take care!
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