The Orchid That Renovates Your Gut (Gently)

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The Orchid That Renovates Your Gut (Gently)

Dendrobium officinale is an orchid that’s made its way from Traditional Chinese Medicine into modern science.

Read: Traditional Uses, Phytochemistry, Pharmacology, and Quality Control of Dendrobium officinale

To summarize its benefits, we’ll quote from Dr. Paharia’s article featured in our “what’s happening in the health world” section all so recently:

❝Gut microbes process Dendriobium officinale polysaccharides (DOPs) in the colon, producing short-chain fatty acids (SCFAs) and oligosaccharides that alter gut microbial composition and improve human health.

DOPs have been shown to decrease harmful bacteria like E. coli and Staphylococcus while promoting beneficial ones like Bifidobacterium.❞

Source: The future of functional foods: leveraging Dendrobium officinale for optimal gut health and disease prevention

We don’t stop at secondary sources, though, so we took a look at the science.

Dr. Wu et al. found (we’ll quote directly for these bullet points):

  • DOPs have been shown to influence the gut microbiota, such as the abundance of Lactobacillus, Bifidobacterium, Akkermansia, Bacteroides, and Prevotella, and provide different benefits to the host due to structural differences.
  • The dietary intake of DOPs has been shown to improve the composition of the gut microbiome and offers new intervention strategies for metabolic diseases such as obesity and type 2 diabetes as well as inflammatory diseases such as chronic obstructive pulmonary disease and colitis.
  • Compared to drug therapy, intervention with DOPs is not specific and has a longer intervention duration

Source: Structure, Health Benefits, Mechanisms, and Gut Microbiota of Dendrobium officinale Polysaccharides: A Review

This is consistent with previous research on Dendrobium officinale, such as last year’s:

❝DOP significantly increased benign intestinal microbe proportion (Lactobacillus, etc.), but reduced harmful bacteria (Escherichia shigella) (P < 0.05), and significantly increased butyric acid production (P < 0.05)❞

Source: Dendrobium officinale Xianhu 2 polysaccharide helps forming a healthy gut microbiota and improving host immune system

In summary…

Research so far indicates that this does a lot of good for the gut, in a way that can “kickstart” healthier, self-regulating gut microbiota.

As to its further prospects, check out:

Dendrobium as a new natural source of bioactive for the prevention and treatment of digestive tract diseases: a comprehensive review with future perspectives

Very promising!

Where can I get it?

We don’t sell it, but for your convenience here’s an example product on Amazon

Be warned, it is expensive though!

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  • 6 Signs Of A Heart Attack… A Month In Advance

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    Many people know the signs of a heart attack when it’s happening, but how about before it’s too late to avoid it?

    The signs

    • Unusual fatigue: persistent tiredness that doesn’t improve with rest
    • Shortness of breath: unexplained breathlessness during light activities or rest, which can be caused by fluid buildup in the lungs (because the heart isn’t circulating blood as well as it should)
    • Chest discomfort: pain, pressure, tightness, or aching in the chest due to reduced blood flow to the heart muscle—often occurring during physical exertion or emotional stress
    • Frequent indigestion: means that heartburn could be heart-related! This is about persistently reoccurring discomfort or pain in the upper abdomen
    • Sleep disturbances: difficulties falling asleep, staying asleep, or waking up abruptly
    • Excessive sweating: unexplained cold sweats or sudden sweating without physical exertion or excessive heat, can be a response to the decreased oxygen levels caused by less efficient blood flow

    Note: this is a list of warning signs, not a diagnostic tool. Any or even all of these could be caused by something else. Just, don’t ignore the signs and do get yourself checked out.

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  • How To Eat To Lose Belly Fat (3 Stages)

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    Belly fat is easier to gain than it is to lose, and it’s absolutely something that needs more attention in the kitchen than in the gym. Here’s one way of doing it:

    By the numbers

    First note: this video is by a man, and judging by the numbers mentioned, assumes that the viewer is also a man. An end goal of 10% body fat is a little on the low side for men, and would be dangerous for women. The magic 15% mark that he mentions as being a point where various metabolic things change, is more like 20% for women. All assuming normal hormones, of course, since it is hormones that direct this.

    Healthy body fat percentages are (assuming normal hormones) in the range of 20–25% for women and 15–20% for men.

    With that in mind…

    The idea of this approach is to lose enough weight that your body gets rid of even the most awkward bits (e.g: visceral belly fat, which will often be the last to get used) before, if desired, then maintaining at a slightly higher body fat percentage.

    • Stage 1: count calories (we don’t usually recommend this at 10almonds, but he does, so we’re reporting it here) and use your weight in pounds multiplied by 12 to give your daily calorie target. Make the majority of your diet foods that have a large volume:calorie ratio, such as fruits and vegetables, in order to feel full without overloading your metabolism. He has an interesting method of calculating a protein target; instead of the usual “1g/kg of body weight”, he says 1g per cm of height. Doing this consistently should get you to 15% body fat (so, 20%, for women).
    • Stage 2: start counting fat intake too, and aim for 20–25% of your daily calories as fat. Continue, aside from that, with what you were doing in Stage 1. Doing this consistently should get you to 12% body fat (so, about 17%, for women). Being under the usual healthy level for a while should allow your body to start getting rid of visceral fat.
    • Stage 3: track everything, levelling up your precision (no more “this little thing doesn’t count”), and planning ahead when it comes to social events etc. Doing this consistently should yet you to 10% body fat (so, about 15%, for women). This stage has a good chance of making most people miserable, so if that happens, consider the benefits of going back to the healthier 15% body fat (men) or 20% (women).

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  • Why Some People Get Sick More (And How To Not Be One Of Them)

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    Some people have never yet had COVID (so far so good, this writer included); others are on their third bout already; others have not been so lucky and are no longer with us to share their stories.

    Obviously, even the healthiest and/or most careful person can get sick, and it would be folly to be complacent and think “I’m not a person who gets sick; that happens to other people”.

    Nor is COVID the only thing out there to worry about; there’s always the latest outbreak-du-jour of something, and there are always the perennials such as cold and flu—which are also not to be underestimated, because both weaken us to other things, and flu has killed very many, from the 50,000,000+ in the 1918 pandemic, to the 700,000ish that it kills each year nowadays.

    And then there are the combination viruses:

    Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now

    So, why are some people more susceptible?

    Firstly, some people are simply immunocompromised. This means for example that:

    • perhaps they have an inflammatory/autoimmune disease of some kind (e.g. lupus, rheumatoid arthritis, type 1 diabetes), or…
    • perhaps they are taking immunosuppressants for some reason (e.g. because they had an organ transplant), or…
    • perhaps they have a primary infection that leaves them vulnerable to secondary infections. Most infections will do this to some degree or another, but some are worse for it than others; untreated HIV is a clear example. The HIV itself may not kill people, but (if untreated) the resultant AIDS will leave a person open to being killed by almost any passing opportunistic pathogen. Pneumonia of various kinds being high on the list, but it could even be something as simple as the common cold, without a working immune system to fight it.

    See also: How To Prevent (Or Reduce) Inflammation

    And for that matter, since pneumonia is a very common last-nail-in-the-coffin secondary infection (especially: older people going into hospital with one thing, getting a secondary infection and ultimately dying as a result), it’s particularly important to avoid that, so…

    See also: Pneumonia: What We Can & Can’t Do About It

    Secondly, some people are not immunocompromised per the usual definition of the word, but their immune system is, arguably, compromised.

    Cortisol, the stress hormone, is an immunosuppressant. We need cortisol to live, but we only need it in small bursts here and there (such as when we are waking up the morning). When high cortisol levels become chronic, so too does cortisol’s immunosuppressant effect.

    Top things that cause elevated cortisol levels include:

    • Stress
    • Alcohol
    • Smoking

    Thus, the keys here are to 1) not smoke 2) not drink, ideally, or at least keep consumption low, but honestly even one drink will elevate cortisol levels, so it’s better not to, and 3) manage stress.

    See also: Lower Your Cortisol! (Here’s Why & How)

    Other modifiable factors

    Being aware of infection risk and taking steps to reduce it (e.g. avoiding being with many people in confined indoor places, masking as appropriate, handwashing frequently) is a good preventative strategy, along with of course getting any recommended vaccines as they come available.

    What if they fail? How can we boost the immune system?

    We talked about not sabotaging the immune system, but what about actively boosting it? The answer is yes, we certainly can (barring serious medical reasons why not), as there are some very important lifestyle factors too:

    Beyond Supplements: The Real Immune-Boosters!

    One final last-line thing…

    Since if we do get an infection, it’s better to know sooner rather than later… A recent study shows that wearable activity trackers can (if we pay attention to the right things) help predict disease, including highlighting COVID status (positive or negative) about as accurately (88% accuracy) as rapid screening tests. Here’s a pop-science article about it:

    Wearable activity trackers show promise in detecting early signals of disease

    Take care!

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  • Which Bell Peppers To Pick?

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    We were going to do this as part of our ongoing “This Or That?” challenge, but as there are four main types all with many different benefits, we thought this bunch of fruits deserved a main feature.

    And yes, they’re botanically fruits, even if culinarily used as vegetables—much like tomatoes, famously!

    They’re all the same (but also very much not)

    A thing to know is that whether bell peppers be green, yellow, orange, or red, they’re all the same plant, Capiscum anuum. All that differs is how early or late they’re harvested.

    Notwithstanding the “Capiscum” genus, they don’t contain capsaicin (as is found in hot peppers). Capsaicin’s a wonderful phytochemical:

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    …but today we’re all about the bell peppers.

    So, let’s see how they stack up!

    💚 Green for lutein

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    Green peppers have most of this important carotenoid, though the others all have some too. See also:

    Brain Food? The Eyes Have It!

    💛 Yellow for vitamin C

    Yellow peppers are technically highest in vitamin C, but all of them contain far more than the daily dose per fruit already, so if there’s any color of pepper that’s nutritionally the most expendable, it’s yellow, since any other color pepper can take its place.

    Watch out, though! Cooking destroys vitamin C, so if you want to get your Cs in, you’re going to want to do it raw.

    🧡 Orange for zeaxanthin and cryptoxanthins

    Similar in their benefits to lutein, these antioxidant carotenoids are found most generously in orange peppers (20x as much as in yellow, 10x as much as in red, and slightly more than in green).

    ❤️ Red for vitamins A & B6

    Red peppers are richest by far in vitamin A, with one fruit giving the daily dose already. The others have about 10% of that, give or take.

    Red peppers also have the most vitamin B6, though the others also have nearly as much.

    ❤️ Red for lycopene

    We must do a main feature for lycopene sometime, as unlike a lot of antioxidant carotenoids, lycopene is found in comparatively very few foods (most famously it’s present in tomatoes).

    Red is the only color of pepper to have lycopene.

    10almonds tip: to get the most out of your lycopene, cook these ones!

    Lycopene becomes 4x more bioavailable when cooked:

    Lycopene in tomatoes: chemical and physical properties affected by food processing ← this paper is about tomatoes but lycopene is lycopene and this applies to the lycopene in red peppers, too

    And the overall winner is…

    You! Because you get to eat all four of them

    Enjoy!

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  • Forever Strong – by Dr. Gabrielle Lyon

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    The style of this book is two books in one. It’s a very accessible pop-science book in its primary tone, with an extra layer of precise science and lots of references, for those who wish to dive into that.

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    Don’t Forget…

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