Cranberry juice really can help with UTIs – and reduce reliance on antibiotics
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Cranberry juice has been used medicinally for centuries. Our new research indicates it should be a normal aspect of urinary tract infection (UTI) management today.
While some benefits of cranberry compounds for the prevention of UTIs have been suspected for some time, it hasn’t been clear whether the benefits from cranberry juice were simply from drinking more fluid, or something in the fruit itself.
For our study, published this week, we combined and collectively assessed 3,091 participants across more than 20 clinical trials.
Our analysis indicates that increasing liquids reduces the rate of UTIs compared with no treatment, but cranberry in liquid form is even better at reducing UTIs and antibiotic use.
Are UTIs really that bad?
Urinary tract infections affect more than 50% of women and 20% of men in their lifetime.
Most commonly, UTIs are caused from the bug called Escherichia coli (E.coli). This bug lives harmlessly in our intestines, but can cause infection in the urinary tract. This is why, particularly for women, it is recommended people wipe from front to back after using the toilet.
An untreated UTI can move up to the kidneys and cause even more serious illness.
Even when not managing infection, many people are anxious about contracting a UTI. Sexually active women, pregnant women and older women may all be at increased risk.
Why cranberries?
To cause a UTI, the bacteria need to attach to the wall of the urinary bladder. Increasing fluids helps to flush out bacteria before it attaches (or makes its way up into the bladder).
Some beneficial compounds in cranberry, such as proanthocyanidins (also called condensed tannins), prevent the bacteria from attaching to the wall itself.
While there are treatments, over 90% of the bugs that cause UTIs exhibit some form of microbial resistance. This suggests that they are rapidly changing and some cases of UTI might be left untreatable.
What we found
Our analysis showed a 54% lower rate of UTIs from cranberry juice consumption compared to no treatment. This means that significantly fewer participants who regularly consumed cranberry juice (most commonly around 200 millilitres each day) reported having a UTI during the periods assessed in the studies we analysed.
Cranberry juice was also linked to a 49% lower rate of antibiotic use than placebo liquid and a 59% lower rate than no treatment, based on analysis of indirect and direct effects across six studies. The use of cranberry compounds, whether in drinks or tablet form, also reduced the prevalence of symptoms associated with UTIs.
While some studies we included presented conflicts of interest (such as receiving funding from cranberry companies), we took this “high risk of bias” into account when analysing the data.
So, when can cranberry juice help?
We found three main benefits of cranberry juice for UTIs.
1. Reduced rates of infections
Increasing fluids (for example, drinking more water) reduced the prevalence of UTIs, and taking cranberry compounds (such as tablets) was also beneficial. But the most benefits were identified from increasing fluids and taking cranberry compounds at the same time, such as with cranberry juice.
2. Reduced use of antibiotics
The data shows cranberry juice lowers the need to use antibiotics by 59%. This was identified as fewer participants in randomised cranberry juice groups required antibiotics.
Increasing fluid intake also helped reduce antibiotic use (by 25%). But this was not as useful as increasing fluids at the same time as using cranberry compounds.
Cranberry compounds alone (such as tablets without associated increases in fluid intake) did not affect antibiotic use.
3. Reducing symptoms
Taking cranberry compounds (in any form, liquid or tablet) reduced the symptoms of UTIs, as measured in the overall data, by more than five times.
Take home advice
While cranberry juice cannot treat a UTI, it can certainly be part of UTI management.
If you suspect that you have a UTI, see your GP as soon as possible.
Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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LGBTQ+ People Relive Old Traumas as They Age on Their Own
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Bill Hall, 71, has been fighting for his life for 38 years. These days, he’s feeling worn out.
Hall contracted HIV, the virus that can cause AIDS, in 1986. Since then, he’s battled depression, heart disease, diabetes, non-Hodgkin lymphoma, kidney cancer, and prostate cancer. This past year, Hall has been hospitalized five times with dangerous infections and life-threatening internal bleeding.
But that’s only part of what Hall, a gay man, has dealt with. Hall was born into the Tlingit tribe in a small fishing village in Alaska. He was separated from his family at age 9 and sent to a government boarding school. There, he told me, he endured years of bullying and sexual abuse that “killed my spirit.”
Because of the trauma, Hall said, he’s never been able to form an intimate relationship. He contracted HIV from anonymous sex at bath houses he used to visit. He lives alone in Seattle and has been on his own throughout his adult life.
“It’s really difficult to maintain a positive attitude when you’re going through so much,” said Hall, who works with Native American community organizations. “You become mentally exhausted.”
It’s a sentiment shared by many older LGBTQ+ adults — most of whom, like Hall, are trying to manage on their own.
Of the 3 million Americans over age 50 who identify as gay, bisexual, or transgender, about twice as many are single and living alone when compared with their heterosexual counterparts, according to the National Resource Center on LGBTQ+ Aging.
This slice of the older population is expanding rapidly. By 2030, the number of LGBTQ+ seniors is expected to double. Many won’t have partners and most won’t have children or grandchildren to help care for them, AARP research indicates.
They face a daunting array of problems, including higher-than-usual rates of anxiety and depression, chronic stress, disability, and chronic illnesses such as heart disease, according to numerous research studies. High rates of smoking, alcohol use, and drug use — all ways people try to cope with stress — contribute to poor health.
Keep in mind, this generation grew up at a time when every state outlawed same-sex relations and when the American Psychiatric Association identified homosexuality as a psychiatric disorder. Many were rejected by their families and their churches when they came out. Then, they endured the horrifying impact of the AIDS crisis.
“Dozens of people were dying every day,” Hall said. “Your life becomes going to support groups, going to visit friends in the hospital, going to funerals.”
It’s no wonder that LGBTQ+ seniors often withdraw socially and experience isolation more commonly than other older adults. “There was too much grief, too much anger, too much trauma — too many people were dying,” said Vincent Crisostomo, director of aging services for the San Francisco AIDS Foundation. “It was just too much to bear.”
In an AARP survey of 2,200 LGBTQ+ adults 45 or older this year, 48% said they felt isolated from others and 45% reported lacking companionship. Almost 80% reported being concerned about having adequate social support as they grow older.
Embracing aging isn’t easy for anyone, but it can be especially difficult for LGBTQ+ seniors who are long-term HIV survivors like Hall.
Related Links
- Americans With HIV Are Living Longer. Federal Spending Isn’t Keeping Up. Jun 17, 2024
- ‘Stonewall Generation’ Confronts Old Age, Sickness — And Discrimination May 22, 2019
- Staying Out Of The Closet In Old Age Oct 17, 2016
Of 1.2 million people living with HIV in the United States, about half are over age 50. By 2030, that’s estimated to rise to 70%.
Christopher Christensen, 72, of Palm Springs, California, has been HIV-positive since May 1981 and is deeply involved with local organizations serving HIV survivors. “A lot of people living with HIV never thought they’d grow old — or planned for it — because they thought they would die quickly,” Christensen said.
Jeff Berry is executive director of the Reunion Project, an alliance of long-term HIV survivors. “Here people are who survived the AIDS epidemic, and all these years later their health issues are getting worse and they’re losing their peers again,” Berry said. “And it’s triggering this post-traumatic stress that’s been underlying for many, many years. Yes, it’s part of getting older. But it’s very, very hard.”
Being on their own, without people who understand how the past is informing current challenges, can magnify those difficulties.
“Not having access to supports and services that are both LGBTQ-friendly and age-friendly is a real hardship for many,” said Christina DaCosta, chief experience officer at SAGE, the nation’s largest and oldest organization for older LGBTQ+ adults.
Diedra Nottingham, a 74-year-old gay woman, lives alone in a one-bedroom apartment in Stonewall House, an LGBTQ+-friendly elder housing complex in New York City. “I just don’t trust people,“ she said. “And I don’t want to get hurt, either, by the way people attack gay people.”
When I first spoke to Nottingham in 2022, she described a post-traumatic-stress-type reaction to so many people dying of covid-19 and the fear of becoming infected. This was a common reaction among older people who are gay, bisexual, or transgender and who bear psychological scars from the AIDS epidemic.
Nottingham was kicked out of her house by her mother at age 14 and spent the next four years on the streets. The only sibling she talks with regularly lives across the country in Seattle. Four partners whom she’d remained close with died in short order in 1999 and 2000, and her last partner passed away in 2003.
When I talked to her in September, Nottingham said she was benefiting from weekly therapy sessions and time spent with a volunteer “friendly visitor” arranged by SAGE. Yet she acknowledged: “I don’t like being by myself all the time the way I am. I’m lonely.”
Donald Bell, a 74-year-old gay Black man who is co-chair of the Illinois Commission on LGBTQ Aging, lives alone in a studio apartment in subsidized LGBTQ+-friendly senior housing in Chicago. He spent 30 years caring for two elderly parents who had serious health issues, while he was also a single father, raising two sons he adopted from a niece.
Bell has very little money, he said, because he left work as a higher-education administrator to care for his parents. “The cost of health care bankrupted us,” he said. (According to SAGE, one-third of older LGBTQ+ adults live at or below 200% of the federal poverty level.) He has hypertension, diabetes, heart disease, and nerve damage in his feet. These days, he walks with a cane.
To his great regret, Bell told me, he’s never had a long-term relationship. But he has several good friends in his building and in the city.
“Of course I experience loneliness,” Bell said when we spoke in June. “But the fact that I am a Black man who has lived to 74, that I have not been destroyed, that I have the sanctity of my own life and my own person is a victory and something for which I am grateful.”
Now he wants to be a model to younger gay men and accept aging rather than feeling stuck in the past. “My past is over,” Bell said, “and I must move on.”
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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Waist Size Worries: Age-Appropriate Solutions
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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
❝My BMI is fine, but my waist is too big. What do I do about that? I am 5′ 5″ tall and 128 pounds and 72 years old.❞
It’s hard to say without knowing about your lifestyle (and hormones, for that matter)! But, extra weight around the middle in particular is often correlated with high levels of cortisol, so you might find this of benefit:
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The Mind-Gut Connection – by Dr. Emeran Mayer
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We’ve reviewed books about the mind-gut connection before, so what makes this one stand out?
Firstly, it’s a lot more comprehensive than the usual “please, we’re begging you, eat some fiber”.
And yes, of course that’s part of it. Prebiotics, probiotics, reduce fried and processed foods, reduce sugar/alcohol, reduce meat, and again, eat some greenery.
But where this book really comes into its own is looking more thoroughly at the gut microbiota and their function. Dr. Mayer goes well beyond “there are good and bad bacteria” and looks at the relationship each of them have with the body’s many hormones, and especially neurotransmitters like serotonin and dopamine.
He also looks at the two-way connection between brain and gut. Yes, our gut gives us “gut feelings”, but 10% of communication between the brain and gut is in the other direction; he explores what that means for us, too.
Finally, he does give a lot of practical advice, not just dietary but also behavioral, to make the most of our mind-gut connection and make it work for our health, rather than against it.
Bottom line: this is the best book on the brain-gut connection that this reviewer has read so far, and certainly the most useful if you already know about gut-healthy nutrition, and are looking to take your understanding to the next level.
Click here to check out The Mind-Gut Connection, and start making yours work for your benefit!
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The Science Of Sounds
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We Think You Might Like The Sound Of This…
We’ve written before about the benefits of mindfulness meditation, and how to do it.
We also reviewed a great book on a related topic:
This is Your Brain On Music – by Dr. Daniel Levitin
(yes, that’s the same neuroscientist that we featured as an expert talking about The Five Keys of Aging Healthily)
But what happens when we combine the two?
Mantra meditation & music
Most scientific studies that have been undertaken with regard to meditation tend to focus on mindfulness meditation. It’s easy, effective, and (which makes a difference when it comes to publication bias) is a very safe bet when it comes to funding.
However, today we’re going to look at mantra meditation, which has a lot in common, neurologically speaking, with music. Indeed, when the two were compared separately in a randomized control trial:
❝Daily mantra meditation or classical music listening may be beneficial for cognitive outcomes and quality of life of breast cancer survivors with cancer-related cognitive impairment.
The cognitive benefits appear to be sustained beyond the initial intervention period.❞
One possible reason for some of the similar benefits is the vagus nerve—whether intoning a mantra, or humming along to music, the vibrations can stimulate the vagus nerve, which in turn activates the parasympathetic nervous system, resulting in body-wide relaxation:
The Vagus Nerve (And How You Can Make Use Of It)
How effective is mantra meditation?
According to a large recent narrative review, it depends on your goal:
❝Based on the studies in the four important areas presented, there is no doubt of a strong connection between mantra meditation and human health.
Strong evidence has been found that practicing mantra meditation is effective in relieving stress and in coping with hypertension.
For the other two areas: anxiety and immunity, the evidence is inconclusive or not strong enough to firmly support the claim that the mantra meditation can be used to reduce anxiety or to improve immunity. ❞
Read in full: Scientific Evidence of Health Benefits by Practicing Mantra Meditation: Narrative Review
this is a very interesting read if you do have the time!
How do I practice mantra meditation?
The definition is broad, but the critical criteria are:
- You meditate…
- …using a mantra
Lest that seem flippant: those really are the two key points!
Meditation comes in various forms, and mantra meditation is a form of focussed meditation. While some focussed meditation forms may use a candle or some other focal point, in mantra meditation, the mantra itself provides the focus.
You may be wondering: what should the mantra be?
Classic and well-tested mantras include such simple things as the monosyllabic Sanskrit “Om” or “Ham”. We’re a health science newsletter, so we’ll leave esoteric meanings to other publications as they are beyond our scope, but we will say that these result, most naturally, in the humming sound that we mentioned earlier stimulates the vagus nerve.
But that’s not the only way. Practitioners of religions that have repetitive prayer systems (e.g. anything that uses prayer beads, for example) also provide the basis of focused meditation, using a mantra (in this case, usually a very short oft-repeated prayer phrase).
How long is needed for benefits?
Most studies into mantra meditation have used timed sessions of 15–30 minutes, with 20 minutes being a commonly-used session length, once per day. However…
- Vagus nerve benefits should appear a lot more quickly than that (under 5 minutes) in the case of mantras that cause that vibration we mentioned.
- Repetitive spoken prayers (or similar repeated short phrases, for the irreligious) will generally effect relaxation in whatever period of time it takes for your brain to be fully focused on what you are doing now, instead of what you were thinking about before. If using counting beads, then you probably already know what number works for you.
(again, as a health science publication, we cannot comment on any otherworldly benefits, but the worldly benefits seem reason enough to consider these practices for their potential therapeutic effects)
10almonds tip: for any meditative practice that you want to take approximately a given period of time, we recommend investing in a nice sand timer like this one, as this will not result in a jarring alarm going off!
Like to jazz things up a little?
Enjoy: Meditation That You’ll Actually Enjoy ← Meditation games!
Prefer to keep things to the basics?
Enjoy: No Frills, Evidence-Based Mindfulness ← The simplest scientific approach
Take care!
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Radishes vs Carrots – Which is Healthier?
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Our Verdict
When comparing radishes to carrots, we picked the carrots.
Why?
In terms of macros, carrots have more fiber and carbs; the two root vegetables both have comparable (low) glycemic indices, so we’re saying that the one with more fiber wins, and that’s carrots.
In the category of vitamins, radishes have more of vitamins B9 and C, while carrots have more of vitamins A, B1, B2, B3, B5, B6, E, K, and choline. An easy win for carrots.
When it comes to minerals, radishes have more selenium, while carrots have more calcium, magnesium, manganese, phosphorus, and potassium. Another clear win for carrots.
In terms of polyphenols, radishes do have some, but carrots have more, and thus win this category too.
All in all, enjoy either or both, but carrots deliver the most nutrients by far!
Want to learn more?
You might like to read:
What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
Enjoy!
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Who will look after us in our final years? A pay rise alone won’t solve aged-care workforce shortages
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Aged-care workers will receive a significant pay increase after the Fair Work Commission ruled they deserved substantial wage rises of up to 28%. The federal government has committed to the increases, but is yet to announce when they will start.
But while wage rises for aged-care workers are welcome, this measure alone will not fix all workforce problems in the sector. The number of people over 80 is expected to triple over the next 40 years, driving an increase in the number of aged care workers needed.
How did we get here?
The Royal Commission into Aged Care Quality and Safety, which delivered its final report in March 2021, identified a litany of tragic failures in the regulation and delivery of aged care.
The former Liberal government was dragged reluctantly to accept that a total revamp of the aged-care system was needed. But its weak response left the heavy lifting to the incoming Labor government.
The current government’s response started well, with a significant injection of funding and a promising regulatory response. But it too has failed to pursue a visionary response to the problems identified by the Royal Commission.
Action was needed on four fronts:
- ensuring enough staff to provide care
- building a functioning regulatory system to encourage good care and weed out bad providers
- designing and introducing a fair payment system to distribute funds to providers and
- implementing a financing system to pay for it all and achieve intergenerational equity.
A government taskforce which proposed a timid response to the fourth challenge – an equitable financing system – was released at the start of last week.
Consultation closed on a very poorly designed new regulatory regime the week before.
But the big news came at end of the week when the Fair Work Commission handed down a further determination on what aged-care workers should be paid, confirming and going beyond a previous interim determination.
What did the Fair Work Commission find?
Essentially, the commission determined that work in industries with a high proportion of women workers has been traditionally undervalued in wage-setting. This had consequences for both care workers in the aged-care industry (nurses and Certificate III-qualified personal-care workers) and indirect care workers (cleaners, food services assistants).
Aged-care staff will now get significant pay increases – 18–28% increase for personal care workers employed under the Aged Care Award, inclusive of the increase awarded in the interim decision.
The commission determined aged care work was undervalued.
Shutterstock/Toa55Indirect care workers were awarded a general increase of 3%. Laundry hands, cleaners and food services assistants will receive a further 3.96% on the grounds they “interact with residents significantly more regularly than other indirect care employees”.
The final increases for registered and enrolled nurses will be determined in the next few months.
How has the sector responded?
There has been no push-back from employer groups or conservative politicians. This suggests the uplift is accepted as fair by all concerned.
The interim increases of up to 15% probably facilitated this acceptance, with the recognition of the community that care workers should be paid more than fast food workers.
There was no criticism from aged-care providers either. This is probably because they are facing difficulty in recruiting staff at current wage rates. And because government payments to providers reflect the actual cost of aged care, increased payments will automatically flow to providers.
When the increases will flow has yet to be determined. The government is due to give its recommendations for staging implementation by mid-April.
Is the workforce problem fixed?
An increase in wages is necessary, but alone is not sufficient to solve workforce shortages.
The health- and social-care workforce is predicted to grow faster than any other sector over the next decade. The “care economy” will grow from around 8% to around 15% of GDP over the next 40 years.
This means a greater proportion of school-leavers will need to be attracted to the aged-care sector. Aged care will also need to attract and retrain workers displaced from industries in decline and attract suitably skilled migrants and refugees with appropriate language skills.
Aged care will need to attract workers from other sectors.
nastya_ph/ShutterstockThe caps on university and college enrolments imposed by the previous government, coupled with weak student demand for places in key professions (such as nursing), has meant workforce shortages will continue for a few more years, despite the allure of increased wages.
A significant increase in intakes into university and vocational education college courses preparing students for health and social care is still required. Better pay will help to increase student demand, but funding to expand place numbers will ensure there are enough qualified staff for the aged-care system of the future.
Stephen Duckett, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice and Primary Care, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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