Brain Maker – by Dr. David Perlmutter
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Regular 10almonds readers probably know about the gut-brain connection already, so what’s new here?
Dr. David Perlmutter takes us on a tour of gut and brain health, specifically, the neuroprotective effect of healthy gut microbiota.
This seems unlikely! After all, vagus nerve or no, the gut microbiota are confined to the gut, and the brain is kept behind the blood-brain barrier. So how does one thing protect the other?
Dr. Perlmutter presents the relevant science, and the honest answer is, we’re not 100% sure how this happens! We do know part of it: that bad gut microbiota can result in a “leaky gut”, and that may in turn lead to such a thing as a “leaky brain”, where the blood-brain barrier has been compromised and some bad things can get in with the blood.
When it comes to gut-brain health…
Not only is the correlation very strong, but also, in tests where someone’s gut microbiota underwent a radical change, e.g. due to…
- antibiotics (bad)
- fasting (good)
- or a change in diet (either way)
…their brain health changed accordingly—something we can’t easily check outside of a lab, but was pretty clear in those tests.
We’re also treated to an exposé on the links between gut health, brain health, inflammation, and dementia… Which links are extensive.
In closing, we’ll mention that throughout this book we’re also given many tips and advices to improve our gut/brain health, reverse damage done already, and set ourselves up well for the future.
Click here to check out “Brain Maker” on Amazon and take care of this important part of your health!
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Wondering if you’re a light or deep sleeper? The science isn’t that simple
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Not everyone can sleep through rumbling traffic or a spouse’s incessant snoring. If you do, you may pride yourself on being a “deep” or “heavy” sleeper.
If you struggle to fall or stay asleep, you may consider yourself a “light” sleeper.
But is there such thing as being a light or deep sleeper? And can you change how deeply you sleep?
Slaapwijsheid.nl/Unsplash Sleep is a cycle
Sleep is not a single, static state. Rather, it’s a cycle that unfolds and repeats across the night, in two main stages.
Stage 1: Non-REM sleep
Sleep begins with non-rapid eye movement sleep, also known as non-REM sleep. This is made up of three phases, ranging from a first phase of very light sleep, to the deepest and slowest form of sleep in the third phase.
Stage 2: REM sleep
Rapid eye movement or REM sleep comes next, usually between 80 to 100 minutes after you fall asleep. To distinguish between the two stages, scientists measure the size and speed of electrical activity in the brain, commonly known as brain waves. During this second stage, these brain waves become more active. This may be why you may have more dreams during REM sleep.
After your body completes its first round of non-REM and REM sleep, this process repeats in cycles, each lasting roughly 90 minutes.
The myth of the ‘deep sleeper’
When you’re sleeping, you may appear to be unresponsive. But your brain doesn’t fully switch off. Instead, your sleeping brain shifts into a “standby mode”, allowing it to monitor your environment while letting certain information through. This process is known as sensory gating. This is why you may wake up after hearing your own name, a familiar voice or a baby’s cries. All these sounds trigger a stronger response from your brain, compared to other ordinary noises.
During the second stage of non-REM sleep, your brain maintains this standby mode through two types of brain waves. The first type is known as sleep spindles. These are brief bursts of electrical activity that help reduce how much external information your brain processes at any given time. K-complexes are the second type of brain wave that, like sleep spindles, also help you sleep more soundly.
Research suggests you get the deepest sleep during the third stage of non-REM sleep. This is when your brain is the least responsive to the outside world. However arousability, which is how likely you are to wake from sleep, changes as you go through the sleep cycle. This means it’s not scientifically possible to be a “deep sleeper” for the whole night.
What other factors affect sleep?
Here are four other factors that can impact sleep quality.
Genetics
Certain genes may influence how you sleep. An example is a common variant of the adenosine deaminase gene. This gene affects how efficiently the brain clears adenosine. Adenosine is a chemical that, over the course of the day, accumulates in your brain and makes you more sleepy. People who carry this gene variant typically experience longer periods of deep sleep, particularly of the non-REM kind. This means they generally wake less during the night.
Research also suggests people with more sleep spindles may have better sleep. One 2010 study measured how many sleep spindles each participant produced while sleeping on a quiet night. Researchers found participants with a higher number of sleep spindles were more likely to stay asleep the next night, even when noise was introduced. Emerging evidence from studies of twins shows sleep spindles are highly heritable, suggesting genetics may play a role in how many sleep spindles a person produces.
Stress
For some people, stress can significantly impact their sleep. This trait is known as sleep reactivity. For these people, a stressful day can cause them to have racing thoughts and difficulty both falling and staying asleep. They may also experience night-time spikes of the hormone cortisol, which your body releases when you feel stressed. Current research suggests sleep reactivity is one of the strongest predictors of insomnia, a sleep condition where you consistently struggle to fall and stay asleep.
Light
Exposure to light may also affect sleep quality. One 2013 study compared the sleep patterns of healthy young adults who slept either with or without a bedside light. It found the former group had less deep sleep and more periods of being awake. These participants also produced fewer sleep spindles over the course of the night. Other research suggests night-time exposure to light may also delay the body’s internal clock, making it harder to fall asleep at bedtime.
Other medical conditions
People with certain medical conditions may struggle to sleep. One example is sleep apnoea, a common condition where your airway is partly or completely blocked during sleep. Research suggests people with untreated sleep apnoea wake up more often and experience more light non-REM sleep. But certain treatments can help to stabilise their breathing, improving sleep quality. Pain from other conditions, such as endometriosis and irritable bowel syndrome, can also impact a person’s sleep. People with these conditions often experience painful flare-ups at night, which research shows can limit deep sleep.
The bottom line
Many factors shape how much shut-eye you get each night. This means no one is truly a “deep sleeper”. But if you’re in need of a better night’s sleep, creating a dark, quiet and stress-free environment is a good place to start.
Kelly Sansom, Research Associate, College of Medicine and Public Health, Flinders University; Research Associate, Centre for Healthy Ageing, Murdoch University and Peter Eastwood, Deputy Vice Chancellor, Research and Innovation, Murdoch University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How extreme heat can affect you—and how you can protect yourself
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Because of climate change, last summer was the hottest in the Northern Hemisphere in 2,000 years—and this summer is expected to be even hotter. The record may continue to be broken: Extreme heat is expected to become even more frequent.
The scorching heat has led to an increase in heat-related deaths in the United States, according to the Department of Health and Human Services, with approximately 2,300 deaths in the summer of 2023. Extreme heat, defined as a period of two to three days with high heat and humidity with temperatures above 90 degrees Fahrenheit, can have serious health consequences, including symptoms like headache, dizziness, loss of consciousness, nausea, and confusion.
As we face more extreme heat, you may be wondering how you can protect yourself and your loved ones. Read on to learn about heat-related illness, who’s most at risk, and more.
What happens when our bodies are exposed to extreme heat?
As our body temperature rises, our bodies attempt to cool down by opening up more blood vessels near the skin to begin sweating. The evaporation of our sweat regulates our body temperature, but it also leads to losing fluids and minerals.
When it’s too humid, sweating alone doesn’t do the trick. The heart must work harder to bring blood around the body. It starts beating faster, which can cause light-headedness, nausea, and headache.
This process can affect our health in different ways, including increasing our risk of hospitalization for heart disease, worsening asthma, and injuring kidneys due to dehydration. It can also result in heat-related illness. Below are some effects of heat on our bodies:
- Heat cramps: Occur when a person loses salt through sweating, which causes painful cramps. Symptoms begin as painful spasms after heavy sweating, usually in the legs or the stomach. Heat cramps can lead to heat exhaustion or heat stroke.
- Heat exhaustion: This occurs when the body loses an excessive amount of water and salt, usually during intense physical activity. Symptoms include irritability, heavy sweating, and weakness, including muscle cramps. Heat exhaustion can lead to heat stroke.
- Heat stroke: This is the most severe heat-related illness. It happens when the body can’t cool down and reaches a temperature of 106 Fahrenheit or higher within 10 to 15 minutes. If the person doesn’t receive emergency treatment, it can cause permanent disability or death. Symptoms include confusion, loss of consciousness, and seizures.
What should I do if someone experiences a heat-related illness?
If you or someone you’re with begins to show signs of heat illness, the Centers for Disease Control and Prevention recommends the following:
- Heat cramps: Stop all physical activity, drink water or a sports drink, move to a cool place, and wait for cramps to go away before resuming activity. If the cramps last more than an hour, you’re on a low-sodium diet, or you have heart problems, get medical help.
- Heat exhaustion: Move the person to a cool place, loosen their clothes, use a cool bath or cloths to try to lower their body temperature, and give them a sip of water. If the person throws up, or if their symptoms last longer than an hour or worsen, get medical help.
- Heat stroke: Call 911 immediately. Then, move the person to a cooler place, use cool cloths or a cool bath to help lower their temperature, and don’t give them anything to drink.
Read more about heat-related illness and what to do in each case.
Who’s more vulnerable to extreme heat?
While everyone can be affected by extreme heat, some people are more at risk, including people of color.
A 2023 KFF report outlined that because of historical residential segregation in the U.S. (known as “redlining”), people of color are more likely to live in areas that experience higher temperatures from rooftops, asphalt, and sidewalks that retain the sun’s heat (known as the “urban heat island effect”). Additionally, communities of color are more likely to live in areas with fewer trees, which act as a canopy and provide shade, making the heat worse and more direct.
Children under 5, adults 65 or over, and pregnant people are also more vulnerable to extreme heat. If you have a chronic health condition like diabetes, heart problems, or a mental health condition, you’re also at higher risk. (Some psychiatric medications, like antidepressants, can also make people more susceptible to heat).
Lastly, anyone exposed to the sun and extreme heat for long periods is also at higher risk. This includes athletes, people who work outdoors, and unhoused people.
What can I do to prevent heat-related illness during a heat wave?
During a heat wave, follow these tips to stay cool and protect yourself from heat-related illness:
- Never leave your pets or children inside a car.
- Wear loose, light-colored clothing (dark colors absorb more heat).
- Find shade if you’re outside.
- If you don’t have air conditioning in your home, go to a place where you can cool down, such as a local library, community center, local pool or splash pad, or mall. Check to see if your city has designated cooling centers. (Cities like New York have a list of places.)
- Wear a hat.
- Drink (non-alcoholic) fluids often to stay hydrated—and if you have pets, give them water frequently as well.
- Check on your family members or older neighbors who may be more sensitive to extreme heat.
- Avoid using your stove or oven too often or during the hottest parts of the day.
- Cover your windows with shades to keep the heat out.
What are some resources to prevent heat-related illness?
If you need financial assistance to cool down your home, such as to purchase an air conditioner, apply to the federal government’s Low Income Home Energy Assistance Program.
Before you head outside during a heat wave, use the CDC’s HeatRisk tool: Enter your zip code to find the current heat risk in your area and get tips on what to do to stay safe with each risk level.
During a heat wave, also look for a cooling center in your state using the National Center for Healthy Housing’s list.
Check out the National Weather Service’s for more tips and resources.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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Algorithms to Live By – by Brian Christian and Tom Griffiths
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As humans, we subconsciously use heuristics a lot to make many complex decisions based on “fuzzy logic”. For example:
Do we buy the cheap shoes that may last us a season, or the much more expensive ones that will last us for years? We’ll—without necessarily giving it much conscious thought—quickly weigh up:
- How much do we like each prospective pair of shoes?
- What else might we need to spend money on now/soon?
- How much money do we have right now?
- How much money do we expect to have in the future?
- Considering our lifestyle, how important is it to have good quality shoes?
How well we perform this rapid calculation may vary wildly, depending on many factors ranging from the quality of the advertising to how long ago we last ate.
And if we make the wrong decision, later we may have buyer’s (or non-buyer’s!) remorse. So, how can we do better?
Authors Brain Christian and Tom Griffiths have a manual for us!
This book covers many “kinds” of decision we often have to make in life, and how to optimize those decisions with the power of mathematics and computer science.
The problems (and solutions) run the gamut of…
- Optimal stopping (when to say “alright, that’s good enough”)
- Overcoming cognitive biases
- Scheduling quandaries
- Bayes’ Theorem
- Game Theory
- And when it’s more efficient to just leave things to chance!
…and many more (12 main areas of decision-making are covered).
For all it draws heavily from mathematics and computer science, the writing style is very easy-reading. It’s a “curl up in the armchair and read for pleasure” book, no matter how weighty and practical its content.
Bottom line: if you improve your ability to make the right decisions even marginally, this book will have been worth your while in the long run!
Order your copy of “Algorithms To Live By” from Amazon today!
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Demystifying Peptides
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
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 😎
❝Would love some in depth look at peptides. Benefits, side effects of several of the popular ones❞
Great question! It’s a huge topic that can easily be confusing, but not if we break it down a bit.
Which, as you’ll see, is what peptides are all about:
Breaking it down
In a nutshell: peptides are short chains of amino acids—smaller than proteins—that do a variety of things for us, perhaps most noteably including:
- act as chemical messengers within the body*
- act as the building blocks of larger proteins (the general stuff that most of our body is made of)**
*If that first one sounds familiar and you’re thinking “you mean hormones?”, then you’re on the right track, and indeed there’s an overlap, because there are such things as peptide hormones, for example:
❝Peptide hormones play a prominent role in controlling energy homeostasis and metabolism. They have been implicated in controlling appetite, the function of the gastrointestinal and cardiovascular systems, energy expenditure, and reproduction. Furthermore, there is growing evidence indicating that peptide hormones and their receptors contribute to energy homeostasis regulation by interacting with white and brown adipose tissue.❞
Read in full: The Role of Peptide Hormones Discovered in the 21st Century in the Regulation of Adipose Tissue Functions
And about that brown adipose tissue (BAT), this is very important to understand: The BAT-pause! When Cold Weather & The Menopause Battle It Out
**As for these building blocks, then here there are two important things to know about:
- Why You Can’t Skimp On Amino Acids ← when it comes to essential amino acids, the ill effects of deficiency can range from “muscle atrophy” to “brain stops working” and “bones fall apart” and more. In short, any essential amino acid deficiency not remedied will ultimately result in death; we literally become non-viable as organisms without these 9 things.
- We Are Such Stuff As Fish Are Made Of ← this is about collagen, which brings us to collagen peptides next.
A common question about collagen is whether the molecules can actually be absorbed. And the answer is, broadly speaking “not without being broken down first”.
This is because collagen molecules are absolutely huge (as molecules go) and cannot be absorbed by the skin. Not only that, but the epidermis (the outer part of your skin) is not where collagen synthesis happens, so this is a bit like trying to fix a structural problem in your house by flinging mud at it from the outside. The mud may have the same minerals that are needed, but it’s just going to sit on the outside of your house until it gets washed off.
Collagen molecules are also too large to be absorbed by the gut, too. So, for both cases, collagen peptides are the answer. This is what is meant when a product says “hydrolysed collagen” or “collagen peptides” or perhaps “hydrolysed collagen peptides” to cover all bases, but really that is a redundant tautology repeated more than once unnecessarily—it refers to the same thing: collagen that has been broken down into bits (peptides) for ease of absorption.
You can read about this in full, here: Are Collagen Molecules Too Big To Be Absorbed?
You also asked for several of the popular ones, so in terms of benefits (and how backed those benefits are by scientific evidence), and side effects:
- Collagen peptides: support skin elasticity and joint health; evidence moderate but growing, and to our eyes, it looks promising.
- See also: 16 Ways To Boost Collagen, for more ways than just supplementing
- Creatine or BPC-157: tissue repair and inflammation control; most data from non-human animals, limited clinical trials, astonishingly.
- See also: Creatine: Very Different For Young & Old People ← younger people get more muscle benefits, older people get more brain benefits
- Melanotan II: stimulates tanning; can cause nausea, blood-pressure spikes, and pigment changes. Generally a terrible idea, and we certainly do not recommend it.
- GLP-1 mimetics (e.g., semaglutide): originally for diabetes, now known for weight loss; strong clinical evidence but really does need medical supervision, and has a long list of potential (and even, probable) side effects
- Thymosin beta-4 and GHK-Cu: wound healing and hair growth claims; evidence early-stage or cosmetic only.
- We haven’t done a main feature yet, in part for that precise reason—the paucity of evidence. But, we’ll see what we can find, so watch this space for a main feature coming soon!
There are also other kinds of peptides relevant for health (and beauty, which is after all in large part a factor of health) too, including:
- Carrier peptides: deliver metals like copper or manganese to aid repair.
- Enzyme-inhibiting peptides: slow down collagen/elastin breakdown (e.g. tripeptide-1).
- Neurotransmitter-inhibiting peptides: reduce muscle activity to soften expression lines (e.g. argireline/acetyl hexapeptide-8).
- Specialty peptides: target brightening (e.g. hexapeptide-2) or barrier repair.
However, not all of them actually have a lot of evidence for helping. When it comes to skincare specifically, one of the dermatologists we feature sometimes recommends these ones as being “worth the hype”:
- Signal peptides like matrixyl: tried-and-true for firmness and plumpness.
- Copper peptides: aid repair and overall skin health.
- Argireline: softer alternative to Botox for fine lines.
- Hexapeptide-2: gentle brightening when paired with vitamin C.
You can learn about why, here: Not All Peptides Are Equal (So, Which Are Worth the Hype?)
Do be aware also that with almost any of these there are other potential (but much less common) risks, including allergic reactions, hormonal disruption, infection from injections, and unknown long-term effects for most things that haven’t been studied nearly enough yet.
If in doubt, speak with a dermatologist (or, if it’s not about skincare, speak with a relevant professional who can give you advice tailored to you), and know that it’s always better to err on the side of caution.
Want to learn more?
Check out:
What Really Works For Anti-Aging? Science-Backed Skincare Ingredients
Enjoy!
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What you should know about bipolar disorder
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Bipolar disorder is a mental health condition characterized by dramatic mood shifts. It affects approximately 40 million people worldwide, often significantly disrupting their daily life. But medication, therapy, and lifestyle changes can help many people manage their symptoms and live healthy lives.
Read on to learn more about its symptoms, treatment options, and more.
What are the symptoms?
People with bipolar disorder typically experience periods of high energy and an elevated mood (mania), which may be followed by periods of depression.
Symptoms of mania may include:
- Increased energy or agitation
- Excessive self-confidence
- Needing much less sleep than usual
- Speaking quickly or talking more than usual
- Racing thoughts
- Making risky or impulsive decisions
Symptoms of depression may include:
- Feeling sad, hopeless, or worthless
- Losing interest in things that typically bring you joy
- Weight loss
- Sleeping too much or too little
- Tiredness
- Having trouble concentrating
- Suicidal thoughts
These symptoms can be debilitating without treatment.
“Bipolar disorder can often significantly impair your ability to work, function in your daily life (including things like self-care), and hinder your ability to maintain personal and professional relationships,” said Marie A. Fowler, a licensed clinical social worker, in a February HealthCentral article.
While symptoms can emerge at any time, most people start experiencing them in late adolescence or early adulthood.
What are the types of bipolar disorder?
Bipolar I disorder: People with bipolar I disorder experience mania. Some may also experience periods of depression or “mixed states” of both depression and mania.
Bipolar II disorder: People with bipolar II experience periods of depression and hypomanic episodes, which are a less severe form of mania.
Cyclothymic disorder, or cyclothymia: People with cyclothymic disorder have an unstable mood most of the time, experiencing hypomania and mild depression for at least two years.
People who experience significant mood changes and do not fit the criteria above may be diagnosed with unspecified bipolar disorder.
What causes it?
Researchers don’t know the exact cause of bipolar disorder, but genetics likely play a role. More than two-thirds of people with the condition have at least one family member who has also been diagnosed with it.
Other potential contributing factors include structural brain differences, traumatic life events, and stress.
How is it diagnosed?
If you have symptoms of bipolar disorder, talk to a health care provider first to rule out illnesses like hyperthyroidism, which can cause similar symptoms.
In addition to running lab tests, your health care provider will ask questions about your symptoms and may refer you to a psychologist or psychiatrist for further evaluation. To receive a diagnosis, you must have experienced at least one episode of mania or hypomania.
Early diagnosis and intervention is important since living with bipolar disorder increases your risk of substance use disorder, anxiety, and suicide.
How is it treated?
Bipolar disorder is a lifelong mental health condition, but you can manage symptoms with therapy and medications like antidepressants and mood stabilizers. Talk to your health care provider about your medical history and other other medications you take before starting any new protocol.
Some health care providers may also recommend practices like exercise, meditation, and maintaining a regular sleep schedule to support treatment.
Maintaining treatment is important, even when you’re feeling stable. “Staying active in bipolar disorder treatment will reduce [the] recurrence of manic and depressive episodes and improve your overall quality of life,” Fowler said.
If you or anyone you know is considering suicide or self-harm or is anxious, depressed, or upset, or needs to talk, call the Suicide & Crisis Lifeline at 988 or text the Crisis Text Line at 741-741. For international resources, here is a good place to begin.
This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.
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6 Kinds Of Drinks That Hasten Dementia
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Dr. William Li, most well-known for his diabetes expertise (remember that there are clear associations between diabetes and dementia), discusses drinks you might want to skip:
Here’s to your good health
The 6 kinds of drink are:
- Alcohol which is bad for pretty much everything and this is no exception. Can cause a deficiency of thiamine, brain-shrinking, neuroinflammation, oxidative stress, and resultant neuron damage.
- Soda / diet soda, the former of which is bad for the diabetes-dementia connection, and the latter of which is also usually (depends on the sweetener) harmful to the gut and thus the gut-brain connection.
- Fruit juices, especially if processed, as the high sugar and zero or nearly-zero fiber can lead to insulin resistance, affecting the brain’s energy processing. In particular, fruit juice drinks sweetened with high-fructose corn syrup (HFCS) can accumulated as fat in the brain (due to how the body processes fructose in the absence of fiber to slow it down), impacting cognition.
- Energy drinks, being basically the same as soda / diet soda, just now with added caffeine too.
- [Caffeinated] late-night coffee, can (shocking nobody) disrupt sleep, and chronic sleep deprivation contributes to the build-up of harmful brain plaques.
- Sports drinks, which (unless you’re super-sure about everything on the label; there are some good sports drinks out there) often contain HFCS in the US, along with various other additives that may not always be great for you. Also, the sodium content of electrolyte drinks are fine if you genuinely are actively sweating it out, but otherwise, can lead to high blood pressure, which is itself a dementia risk factor.
Better options include:
- decaffeinated coffee (or coffee enjoyed in the early afternoon)
- green tea
- turmeric-based drinks
Dr. Li mentions turmeric milk drinks, but unfermented dairy is generally inflammatory, so better to make it kefir (fermented milk drink) or plant-based. Or just have a turmeric tea; that works too.
Dr. Li also mentions berry smoothies, which are not nearly as bad as fruit juice, but still not as good as eating whole berries.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
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You might also like to read:
Take care!
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