
Cancer & HRT: What’s Safe?
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For many people, hormone replacement therapy (HRT) is a very straightforward choice. Many benefits, few risks, and the few risks that do stand are fewer and lesser than the risks of untreated menopause.
See for example: What You Should Have Been Told About The Menopause Beforehand
And with regard to the risks of untreated menopause that many don’t pay as much attention to as ideally they might, see:
- What Menopause Does To The Heart
- Menopause, & When Not To Let Your Guard Down
- Alzheimer’s Sex Differences May Not Be What They Appear
…alongside other more well-known risks, such as osteoporosis (something heavily driven by untreated menopause, and greatly reduced by appropriate HRT)
But what about cancer?
First, know that most of the scaremongering about cancer is due to one (1) incredibly flawed study, which has been well-refuted by a huge weight of counterevidence in the decades since.
The (deeply flawed) Women’s Health Initiative (WHI) study, conducted in the 90s and published in 2002, linked HRT to breast cancer, causing fear, but it turned out that this was quite bad science in several ways and the reporting was even worse (even the flawed data did not really support the conclusion, much less the exaggerations and outright fabrications in the headlines).
Its most egregious mistakes included:
- It was based on conjugated equine estrogens (CEE) derived from horse urine, not modern bioidentical estrogen made in a lab and molecularly identical to the estradiol that humans produce naturally—estradiol is one of several estrogens that humans produce and can easily metabolize, and it is functionally “better” than the others (such as estrone), as the body can use it more readily. Surprising nobody, human estrogens work better in humans than horse estrogens do.
- It was also based on hormone analogs, such as medroxyprogesterone acetate (MPA), which is a progestin and not the same thing as progesterone (which latter is often prescribed nowadays under names such as utrogestan or cyclogest, which deliver actual progesterone—if you have a choice between those two, this writer has used both and recommends cyclogest for its better absorption rates). Anyway, back to MPA: after the usual animal testing of MPA, the US tested it in third-world countries, where it was found to cause various kinds of cancer (breast, cervical, ovarian, uterine), before rolling it out in the US anyway. You may be wondering why it still got rolled out in the US, and we can’t say for sure, but a likely reason is that somebody crunched the numbers and found that the profits from the sales would exceed the costs of out-of-court settlements.
- It also had major methodological design flaws, including an unaddressed 40% dropout rate (which meant that a lot of data was from participants who were nominally in the CEE+MPA group, but dropped out early, and then got recorded as having seen no benefits despite having been on HRT. The blinding was also weak, and to top it all off, MPA-mediated cancer was recklessly attributed to the CEE in the analysis. In other words “these people took MPA, which we know causes cancer, but since they also took CEE, we will consider that to have been equally to blame”.
Unclear whether the WHI study authors also believe that ice cream sales increase shark attacks.
As we say, it has since been refuted (here’s one example paper out of many) and in fact, HRT can even be a protective factor, depending on the HRT regimen, but fearmongering headlines made it to mainstream news, whereas “oopsies, never mind, we take that back” didn’t.
The short version of the current state of the science is: breast cancer risk varies depending on age, HRT type, and dosage; some kinds of HRT can increase the risk marginally in those older than 60, but absolute risk is low compared to placebo, and taking estrogen alone can reduce risk at any age in the event of not having a uterus (almost always because of having had a hysterectomy; as a quirk, it is possible to be born without, though).
It’s worth noting that even in the cases where HRT marginally increased the risk of breast cancer, it significantly decreased the risk of cancers in total, as well fractures and all-cause-mortality compared to the placebo group.
In other words, it might be worth having a 0.12% risk of breast cancer, to avoid the >30% risk of osteoporosis, which can ultimately be just as fatal (without even looking at the other things the HRT is protective against).
However! In the case of those who already have (or have had) breast cancer, increasing estrogen levels can indeed make that worse/return, and it becomes more complicated in cases where you haven’t had it, but there is a family history of it, or you otherwise know you have the gene for it.
In such cases, you might consider: The Hormone Therapy That Reduces Breast Cancer Risk & More
And now for HRT and gynecologic cancers
More recently… You know what, we often cite recent research here, and often it’s just a few days post-publication because, well, we keep our eyes on things. Today, this one’s special, because this paper’s publication date is 4 months from now, at time of writing! But we have an advance copy, so we’ll share its findings with you.
Anyway, researchers (Dr. Jamie McDowell et al.) investigated estrogen therapy in patients with gynecologic cancers (including endometrial cancer and ovarian cancer), and found that many gynecologic cancer patients (about 40%) are pre- or perimenopausal at diagnosis; treatments like surgery, chemotherapy, and radiotherapy often trigger ovarian insufficiency and early menopause.
In other words, the cancer precedes the drop in hormones that may then be replaced with HRT.
In terms of what specialist doctors consider safe, Dr. McDowell and her team asked 293 members of the Society of Gynecologic Oncology and the American College of Obstetricians and Gynecologists, who reported:
- 63.8% prescribe estrogen therapy for endometrial cancer patients
- 65.2% prescribe estrogen therapy for epithelial ovarian cancer patients
- 96.8% prescribe estrogen therapy for cervical cancer patients
Of those who responded in the negative, the most common reason for withholding estrogen therapy was the incorrect belief that risks outweigh benefits, despite evidence that this is not true for most cancers.
As for that evidence, the paper itself cites a stack of sources, so rather than list them all, we’ll just mention that you can see them at the bottom of:
Want to learn more?
Most women’s biggest concern in this regard, unless having a personal history of one of the other cancers, is breast cancer. Which is reasonable, given its very high prevalence rates with or without HRT.
While we’ve given some pointers above on how one might proceed to get maximum benefits with minimal risks, for a truly deep dive, we recommend this excellent book that we reviewed a little while ago:
The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons
Take care!
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Hypertension: Factors Far More Relevant Than Salt
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Hypertension: Factors Far More Relevant Than Salt
Firstly, what is high blood pressure vs normal, and what do those blood pressure readings mean?
Rather than take up undue space here, we’ll just quickly link to…
Blood Pressure Readings Explained (With A Colorful Chart)
More details of specifics, at:
Hypotension | Normal | Elevated | Stage 1 | Stage 2 | Danger zone
Keeping Blood Pressure Down
As with most health-related things (and in fact, much of life in general), prevention is better than cure.
People usually know “limit salt” and “manage stress”, but there’s a lot more to it!
Salt isn’t as big a factor as you probably think
That doesn’t mean go crazy on the salt, as it can cause a lot of other problems, including organ failure. But it does mean that you can’t skip the salt and assume your blood pressure will take care of itself.
This paper, for example, considers “high” sodium consumption to be more than 5g per day, and urinary excretion under 3g per day is considered to represent a low sodium dietary intake:
Sodium Intake and Hypertension
Meanwhile, health organizations often recommend to keep sodium intake to under 2g or under 1.5g
Top tip: if you replace your table salt with “reduced sodium” salt, this is usually sodium chloride (regular table salt) cut with potassium chloride, which is almost as “salty” tastewise, but obviously contains less sodium. Not only that, but potassium actually helps the body eliminate sodium, too.
The rest of what you eat is important too
The Mediterranean Diet is as great for this as it is for most health conditions.
If you sometimes see the DASH diet mentioned, that stands for “Dietary Approaches to Stop Hypertension”, and is basically the Mediterranean Diet with a few tweaks.
What are the tweaks?
- Beans went down a bit in priority
- Red meat got removed entirely instead of “limit to a tiny amount”
- Olive oil was deprioritized, and/but vegetable oil is at the bottom of the list (i.e., use sparingly)
You can check out the details here, with an overview and examples:
DASH Eating Plan—Description, Charts, and Recipes
Don’t drink or smoke
And no, a glass of red a day will not help your heart. Alcohol does make us feel relaxed, but that is because of what it does to our brain, not what it does to our heart.
In reality, even a single drink will increase blood pressure. Yes, really:
And smoking? It’s so bad that even second-hand smoke increases blood pressure:
Get those Zs in
Sleep is a commonly underestimated/forgotten part of health, precisely because in a way, we’re not there for it when it happens. We sleep through it! But it is important, including to protect against hypertension:
Short- and long-term health consequences of sleep disruption
Move your body!
Moving your body often is far more important for your heart than running marathons or bench-pressing your spouse.
Those 150 minutes “moderate exercise” (e.g. walking) per week are important, and can be for example:
- 22 minutes per day, 7 days per week
- 25 minutes per day, 6 days per week
- 30 minutes per day, 5 days per week
- 75 minutes per day, 2 days per week
If you’d like to know more about the science and evidence for this, as well as practical suggestions, you can download the complete second edition of the Physical Activity Guidelines for Americans here (it’s free, and no sign-up required!)
If you prefer a bite-size summary, then here’s their own:
Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans
PS: Want a blood pressure monitor? We don’t sell them (or anything else), but for your convenience, here’s a good one you might want to consider.
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Ageless Aging – by Maddy Dychtwald
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Maddy Dychtwald, herself 73, has spent her career working in the field of aging. She’s not a gerontologist or even a doctor, but she’s nevertheless been up-to-the-ears in the industry for decades, mostly as an organizer, strategist, facilitator, and so forth. As such, she’s had her finger on the pulse of the healthy longevity movement for a long time.
This book was written to address a problem, and the problem is: lifespan is increasing (especially for women), but healthspan has not been keeping up the pace.
In other words: people (especially women) are living longer, but often with more health problems along the way than before.
And mostly, it’s for lack of information (or sometimes: too much competing incorrect information).
Fortunately, information is something that a woman in Dychtwald’s position has an abundance of, because she has researchers and academics in many fields on speed-dial and happy to answer her questions (we get a lot of input from such experts throughout the book—which is why this book is so science-based, despite the author not being a scientist).
The book answers a lot of important questions beyond the obvious “what diet/exercise/sleep/supplements/etc are best for healthy aging” (spoiler: it’s quite consistent with the things we recommend here, because guess what, science is science), questions like how best to prepare for this that or the other, how to get a head start on preventative healthcare for some things, how to avoid being a burden to our families (one can argue that families are supposed to look after each other, but still, it’s a legitimate worry for many, and understandably so), and even how to balance the sometimes conflicting worlds of health and finances.
Unlike many authors, she also talks about the different kinds of aging, and tackles each of them separately and together. We love to see it!
Bottom line: this book is a very good one-stop-shop for all things healthy aging. It’s aimed squarely at women, but most advice goes for men the same too, aside from the section on hormones and such.
Click here to check out Ageless Aging, and plan your future!
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11 Minutes to Pain-Free Hips – by Melinda Wright
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If hips don’t lie, what are yours saying to you? If what they’re saying to you sounds like a cry for help sometimes, this is the book to get you onto a better track.
The hip is the largest joint in your body, and it bears a lot of weight. So it’s little wonder if sometimes they’d like a word with the boss. The question is: what will you do about it? Melinda Wright has suggestions to keep your hips—and you—happy.
She spends the first couple of chapters introducing key concepts, and some anatomy and physiology that’ll be good to know.
Then we’re into resistance stretching, basic hip exercises, all the way through to more advanced stuff. There are very clear photos for each. One thing that stands out about this book is each exercise is not just explained simply and clearly, but also offers “easing oneself in” exercises. After all, we’re not all at the same starting point.
The book finishes off with some more holistic advice about chronic pain management, based on her personal experience with scoliosis, and some dietary tips to reduce joint pain and inflammation too.
All in all, a very helpful book!
Pick up 11 “Minutes to Pain-Free Hips” at Amazon today!
^You will also see options for pain-free back, and pain-free neck, by the same author
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Montana May Start Collecting Immunization Data Again Amid US Measles Outbreak
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When epidemiologist Sophia Newcomer tries to evaluate how well Montana might be able to ward off the measles outbreak spreading across the U.S., she doesn’t have much data to work with.
A federal state-by-state survey last year showed that just over 86% of Montana’s 2-year-olds had recently received the measles, mumps, and rubella immunization. That figure has decreased in recent years, according to earlier surveys, and Newcomer, an associate professor at the University of Montana, said the latest rate is “well below” the ideal 95% threshold for community protection against highly contagious diseases.
But beyond that statewide estimate, information about Montana’s local and regional immunization trends is hard to come by. State officials no longer collect aggregated vaccination reports from schools and child care centers, or the included data about medical and religious exemptions. The administration of Republican Gov. Greg Gianforte discontinued the practice after he signed a 2021 bill striking the requirement.
The last of the localized reports were from the 2018-19 school year, before the disruptions of covid-19. Without the information, Newcomer said, local and state officials have struggled to strategically prevent the spread of vaccine-preventable disease.
“State averages are helpful, but really drilling down to county level or smaller geographic levels are really what we need to assess risk of outbreaks,” she said.
Montana is the only state that no longer collects immunization reports from local schools, creating a data gap for the Centers for Disease Control and Prevention. The information shortage also affects city and county health officials who may not have their own data-sharing agreements with school districts.
Supporters of the 2021 measure to stop collecting data said they were aiming to protect students’ personally identifiable information and medical records and did not intend to cancel the reporting system in its entirety.
“I wasn’t trying to bomb the system. I was just trying to make sure children had their privacy respected,” said Jennifer Carlson, a former Republican legislator and the sponsor of the bill the state health department cites as the reason for discontinuing the data collection.
State lawmakers are considering a bill to undo the 2021 policy, while keeping privacy protections for individual student records. After stalling earlier this session, the Democratic-sponsored HB 364 advanced in March with bipartisan support, clearing the House with a 66-31 vote.
The bill, sponsored by Democratic Rep. Melody Cunningham, has also received support from the state health department, an agency within the Gianforte administration.
Republican Rep. John Fitzpatrick said that he believes the bill is good policy for the state.
“It’s important that public health authorities have access to aggregate information so they can track where vaccinations are not being used,” he said.
Montana hasn’t confirmed a case of measles since 1990. But with more than 480 cases reported across Texas, New Mexico, and 17 other states, one child confirmed to have died from the disease, and another death under investigation, Newcomer said she and other disease experts are “on edge” about Montana’s defenses. Three cases have been confirmed in March south of Calgary, in the Canadian province of Alberta, which shares a border with Montana.
“I like to say that when vaccination rates drop in a community, it is not a question of if. It’s a question of when measles is going to come, because it is so incredibly contagious,” said David Higgins, a pediatrician and researcher at the University of Colorado Anschutz Medical Campus.
Higgins used to work in Montana when the law requiring schools and state officials to share data was still in place. He said he’s disappointed in the 2021 rollback, given how outbreaks begin at the hyperlocal level.
“When community leaders don’t have a good understanding of the local level of vaccination and community immunity, that’s a significant challenge,” Higgins said. “They’re hamstrung without having that data readily available.”
Measles is one of the world’s most contagious diseases, according to the World Health Organization, much more so than covid. It can be very dangerous, especially for infants and children under 5 who have not completed the two-dose vaccination series. Infectious particles can hang in the air and on surfaces for up to two hours. People carrying the virus can spread it up to four days before they begin showing symptoms.
“If we do have a measles case arrive in Montana, and particularly if it arrives in a community that has low vaccination coverage, we’re going to see spread over like a multi-week or even multi-month period,” Newcomer said. “So an unvaccinated person can get sick simply by going into a school, store, or home where someone infected with measles recently was.”
The infection can have short-term and long-term consequences for people who are not immunized, including encephalitis, pneumonia, deafness, blindness, and death. State and community health departments have been advertising free MMR vaccinations at clinics throughout the state for anyone who needs them.
While HB 364 is aimed at increasing data collection, other vaccine measures in the state legislature are advancing that would make it easier for children to be exempted from standard immunizations required to attend schools or child care centers.
A recent version of SB 474, which has been amended several times, would create an “informed consent” exemption in which a parent or guardian could decline immunizations for school-age children without stating a reason.
Supporters of the bill said that some families struggle to receive exemptions on the grounds of religious beliefs or medical causes and want broader flexibility to opt out of requisite vaccinations against measles and other infectious diseases, such as pertussis. According to Montana’s most recent reporting, from the 2018-19 school year, roughly 3% of children in public schools had a religious or medical exemption.
SB 474 also would strike another part of state law that allows schools and day cares to deny admission to children because they are unvaccinated, an exemption included in a 2021 law aimed at protecting unvaccinated people from discrimination. The lawmaker sponsoring the current bill called the carve-out for schools and day cares an “aberration” in Montana law.
“There’s no reason that they should be discriminating based on vaccine status,” Republican Sen. Daniel Emrich said during a March debate on the Senate floor.
Emrich and others framed the bill as enabling individual decision-making around vaccinations based on how well a parent knows their own child.
“Vaccines are pretty effective,” Emrich said. “If you’re concerned about unvaccinated children, you have the option to get your kid a vaccine to protect them in whatever way you want. This bill is really about choice.”
During the debate, opponents of the bill contended that the lower Montana’s overall immunization rate drops, the more at risk many community members are, including those who, because of age or medical issues, can’t be vaccinated.
Sen. Cora Neumann, a Democrat representing Bozeman, said that vaccinated Montanans, including children, are acting as “shields” against contagious diseases like measles and pertussis. But if vaccination rates continue to drop, Neumann said, that protection will only get weaker.
“We just saw a kid die of measles [in Texas]. It’s going to continue, and it is going to be scary. It is going to be deadly,” Neumann said. “It feels like a luxury right now. We can choose. It is not going to be if we continue down this path.”
The bill passed the state Senate on a 28-21 vote. It is now under consideration in the House.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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The No-Nonsense Meditation Book – by Dr. Steven Laureys
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We’ve reviewed books about meditation before, and when we review books, we try to pick ones that have something that make them stand out from the others. So, what stands out in this case?
The author is a medical doctor and neurologist, with decades of experience focusing on neuronal plasticity and multimodel neural imaging. So, a little beyond “think happy thoughts”-style woo.
The style of the book is pop-science in tone, but with a lot of hard clinical science underpinning it and referenced throughout, as one would expect of a scientist of Dr. Laurey’s stature (with hundreds of peer-reviewed papers in top-level journals).
You may be wondering: is this a “how-to” book or a “why-to” book or a “what-happens” book? It’s all three.
The “how-to” is also, as the title suggests, no-nonsense. We are talking maximum results for minimum mystery here.
Bottom line: if you’d like to be able to take up a meditative practice and know exactly what it’s doing to your brain (quietening these parts, stimulating and physically growing those parts, etc) then this is the book for you.
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Jackfruit vs Mushrooms – Which is Healthier?
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Our Verdict
When comparing jackfruit to mushrooms, we picked the mushrooms.
Why?
First, you may be wondering: which mushrooms? Button mushrooms? White mushrooms? Chestnut mushrooms? Portobello mushrooms? And the answer is yes.
Those (and more; it represents most mushrooms that are commonly sold fresh in western supermarkets) are all the same species at different ages; namely, Agaricus bisporus—not to be mistaken for fly agaric, which despite the name, is not even a member of the Agaricus genus, and is in fact Amanita muscari. This is an important distinction, because fly agaric is poisonous, though fatality is rare, and it’s commonly enjoyed recreationally (after some preparation, which reduces its toxicity) for its psychoactive effects. It’s the famous red one with white spots. Anyway, today we will be talking instead about Agaricus bisporus, which is most popular western varieties of “edible mushroom”.
Of course, technically all mushrooms are edible, just, some of them are edible only once 😉
(the above line is a joke, please do not eat the kind that will kill you)
With all that in mind, let’s get down to comparing these two non-animal foods that are often used as a meaty element in dishes:
In terms of macros, jackfruit has more carbs and fiber, the ratio of which means jackfruit has the higher glycemic index, while mushrooms have more protein which, as well as the lower glycemic index, puts them in the lead from this first round.
In the category of vitamins, jackfruit has more of vitmains B1, B6, B9, C, and E, while mushrooms have more of vitamins B2, B3, B5, B7, and B12, for a 5:5 tie in this round.
Looking at minerals, jackfruit has more calcium, magnesium, and potassium, while mushrooms have more copper, iron, manganese, phosphorus, and zinc, for a modest yet clear victory in this category.
One final thing worth noting is that mushrooms are a rich source of ergothioneine, which has been called a “longevity vitamin” for its healthspan-increasing effects (see our article below), so that’s one more point for mushrooms.
Adding up the sections makes for a clear overall win for mushrooms, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
The Magic Of Mushrooms: “The Longevity Vitamin” (That’s Not A Vitamin)
Enjoy!
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