Detox: What’s Real, What’s Not, What’s Useful, What’s Dangerous?

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Detox: What’s Real, What’s Not, What’s Useful, What’s Dangerous?

Out of the subscribers who engaged in the poll, it looks like we have a lot of confidence in at least some detox approaches being useful!

Celery juice is most people’s go-to, and indeed it was the only one to get mentioned in the comments added. So let’s take a look at that first…

Celery juice

Celery juice is enjoyed by many people, with many health benefits in mind, including to:

  • reduce inflammation
  • lower blood pressure
  • heal the liver
  • fight cancer
  • reduce bloating
  • support the digestive system
  • increase energy
  • support weight loss
  • promote good mental health

An impressive list! With such an impressive list, we would hope for an impressive weight of evidence, so regular readers might be wondering why those bullet-pointed items aren’t all shiny hyperlinks to studies backing those claims. The reason is…

There aren’t any high-quality studies that back any of those claims.

We found one case study (so, a study with a sample size of one; not amazing) that observed a blood pressure change in an elderly man after drinking celery juice.

Rather than trawl up half of PubMed to show the lacklustre results in a way more befitting of Research Review Monday, though, here’s a nice compact article detailing the litany of disappointment that is science’s observations regards celery juice:

Why Are People Juicing Their Celery? – by Allison Webster, PhD, RD

A key take-away is: juicing destroys the fiber that is celery’s biggest benefit, and its phytochemicals are largely unproven to be of use.

If you enjoy celery, great! It (when not juiced) is a great source of fiber and water. If you juice it, it’s a great source of water.

Activated Charcoal

Unlike a lot of greenery—whose “cleansing” benefits mostly come from fiber and disappear when juiced—activated charcoal has a very different way of operating.

Activated charcoal is negatively charged on a molecular level*, and that—along with its porous nature—traps toxins. It really is a superpowered detox that actually works very well indeed.

But…

It works very well indeed. It will draw out toxins so well, that it’s commonly used to treat poisonings. “Wait”, we hear you say, “why was that a but”?

It doesn’t know what a toxin is. It just draws out all of the things. You took medicine recently? Not any more you didn’t. You didn’t even take that medication orally, you took it some other way? Activated charcoal does not care:

Does this mean that activated charcoal can be used to “undo” a night of heavy drinking?

Sadly not. That’s one of the few things it just doesn’t work for. It won’t work for alcohol, salts, or metals:

The Use of Activated Charcoal to Treat Intoxications

*Fun chemistry mnemonic about ions:

Cations are pussitive

Anions (by process of elimination) are negative

Onions taste good in salad (remember also: Cole’s Law)

Bottom line on detox foods/drinks:

  • Fiber is great; juicing removes fiber. Eat your greens (don’t drink them)!
  • Activated charcoal is the heavy artillery of detoxing
  • Sometimes it will remove things you didn’t want removed, though
  • It also won’t help against alcohol, sadly

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    Get answers on managing Crohn’s diet and more in our Q&A Thursday edition – no topic is too big or small for 10almonds!

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  • How does cancer spread to other parts of the body?

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    All cancers begin in a single organ or tissue, such as the lungs or skin. When these cancers are confined in their original organ or tissue, they are generally more treatable.

    But a cancer that spreads is much more dangerous, as the organs it spreads to may be vital organs. A skin cancer, for example, might spread to the brain.

    This new growth makes the cancer much more challenging to treat, as it can be difficult to find all the new tumours. If a cancer can invade different organs or tissues, it can quickly become lethal.

    When cancer spreads in this way, it’s called metastasis. Metastasis is responsible for the majority (67%) of cancer deaths.

    Cells are supposed to stick to surrounding tissue

    Our bodies are made up of trillions of tiny cells. To keep us healthy, our bodies are constantly replacing old or damaged cells.

    Each cell has a specific job and a set of instructions (DNA) that tells it what to do. However, sometimes DNA can get damaged.

    This damage might change the instructions. A cell might now multiply uncontrollably, or lose a property known as adherence. This refers to how sticky a cell is, and how well it can cling to other surrounding cells and stay where it’s supposed to be.

    If a cancer cell loses its adherence, it can break off from the original tumour and travel through the bloodstream or lymphatic system to almost anywhere. This is how metastasis happens.

    Many of these travelling cancer cells will die, but some will settle in a new location and begin to form new cancers.

    Cancer cells
    Some cells settle in a new location.
    Scipro/Shutterstock

    Particular cancers are more likely to metastasise to particular organs that help support their growth. Breast cancers commonly metastasise to the bones, liver, and lungs, while skin cancers like melanomas are more likely to end up in the brain and heart.

    Unlike cancers which form in solid organs or tissues, blood cancers like leukaemia already move freely through the bloodstream, but can escape to settle in other organs like the liver or brain.

    When do cancers metastasise?

    The longer a cancer grows, the more likely it is to metastasise. If not caught early, a patient’s cancer may have metastasised even before it’s initially diagnosed.

    Metastasis can also occur after cancer treatment. This happens when cancer cells are dormant during treatment – drugs may not “see” those cells. These invisible cells can remain hidden in the body, only to wake up and begin growing into a new cancer months or even years later.

    For patients who already have cancer metastases at diagnosis, identifying the location of the original tumour – called the “primary site” – is important. A cancer that began in the breast but has spread to the liver will probably still behave like a breast cancer, and so will respond best to an anti-breast cancer therapy, and not anti-liver cancer therapy.

    As metastases can sometimes grow faster than the original tumour, it’s not always easy to tell which tumour came first. These cancers are called “cancers of unknown primary” and are the 11th most commonly diagnosed cancers in Australia.

    One way to improve the treatment of metastatic cancer is to improve our ways of detecting and identifying cancers, to ensure patients receive the most effective drugs for their cancer type.

    What increases the chances of metastasis and how can it be prevented?

    If left untreated, most cancers will eventually acquire the ability to metastasise.

    While there are currently no interventions that specifically prevent metastasis, cancer patients who have their tumours surgically removed may also be given chemotherapy (or other drugs) to try and weed out any hidden cancer cells still floating around.

    The best way to prevent metastasis is to diagnose and treat cancers early. Cancer screening initiatives such as Australia’s cervical, bowel, and breast cancer screening programs are excellent ways to detect cancers early and reduce the chances of metastasis.

    Older woman has mammogram
    The best way to prevent cancer spreading is to diagnose and treat them early.
    Peakstock/Shutterstock

    New screening programs to detect cancers early are being researched for many types of cancer. Some of these are simple: CT scans of the body to look for any potential tumours, such as in England’s new lung cancer screening program.

    Using artificial intelligence (AI) to help examine patient scans is also possible, which might identify new patterns that suggest a cancer is present, and improve cancer detection from these programs.

    More advanced screening methods are also in development. The United States government’s Cancer Moonshot program is currently funding research into blood tests that could detect many types of cancer at early stages.

    One day there might even be a RAT-type test for cancer, like there is for COVID.

    Will we be able to prevent metastasis in the future?

    Understanding how metastasis occurs allows us to figure out new ways to prevent it. One idea is to target dormant cancer cells and prevent them from waking up.

    Directly preventing metastasis with drugs is not yet possible. But there is hope that as research efforts continue to improve cancer therapies, they will also be more effective at treating metastatic cancers.

    For now, early detection is the best way to ensure a patient can beat their cancer.The Conversation

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Xylitol vs Erythritol – Which is Healthier?

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    Our Verdict

    When comparing xylitol to erythritol, we picked the xylitol.

    Why?

    They’re both sugar alcohols, which so far as the body is concerned are neither sugars nor alcohols in the way those words are commonly understood; it’s just a chemical term. The sugars aren’t processed as such by the body and are passed as dietary fiber, and nor is there any intoxicating effect as one might expect from an alcohol.

    In terms of macronutrients, while technically they both have carbs, for all functional purposes they don’t and just have a little fiber.

    In terms of micronutrients, they don’t have any.

    The one thing that sets them apart is their respective safety profiles. Xylitol is prothrombotic and associated with major adverse cardiac events (CI=95, adjusted hazard ratio=1.57, range=1.12-2.21), while erythritol is also prothrombotic and more strongly associated with major adverse cardiac events (CI=95, adjusted hazard ratio=2.21, range=1.20-4.07).

    So, xylitol is bad and erythritol is worse, which means the relatively “healthier” is xylitol. We don’t recommend either, though.

    Studies for both:

    Links for the specific products we compared, in case our assessment hasn’t put you off them:

    Xylitol | Erythritol

    Want to learn more?

    You might like to read:

    Take care!

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  • Rest For The Restless (Legs)

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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

    ❝Any tips for dealing with restless legs syndrome?❞

    As a neurological disorder (Willis-Ekbom Disease, as it is also called by almost nobody outside of academia), there’s a lot that’s not known about its pathology, but we do know that looking after one’s nerves can help a lot.

    This means:

    You can also take into account the measures recommended for dealing with peripheral neuropathy, e.g:

    Peripheral Neuropathy: How To Avoid It, Manage It, Treat It

    There are also medication options for RLS; most of them are dopamine agonists, so if you want to try something yourself before going the pharmaceutical route, then things that improve your dopamine levels will probably be a worth checking out. In the category of supplements, you might enjoy:

    NALT: The Dopamine Precursor And More

    Take care! And… Want something answered here? Send us your questions!

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  • Eat To Beat Chronic Fatigue!

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    How To Eat To Beat Chronic Fatigue

    Chronic fatigue is on the rise, and it can make life a living Hell. Days blur into one, and you try to take each day as it comes, but sometimes several days gang up on you at once.

    You probably know some lifestyle changes that might help—if only you had the energy to implement them.

    You’d like to eat well, but you need to…

    1. Buy the fresh produce (and take a little rest after)
    2. Put the groceries away (and take a little rest after)
    3. Wash the vegetables (and take a little rest after)
    4. Chop the things as necessary (and take a little rest after)
    5. Cook dinner (and take a little rest after)

    …and now you’re too exhausted to eat it.

    So, what can be done?

    First, avoid things that cause inflammation, as this is a major contributor to chronic fatigue. You might like our previous main feature:

    Keep Inflammation At Bay!

    Next up, really do stay hydrated. It’s less about quantity, and more about ubiquity. Hydrate often.

    Best is if you always have some (hydrating) drink on the go.

    Do experiment with your diet, and/but keep a food journal of what you eat and how you feel 30–60 minutes after eating it. Only make one change at a time, otherwise you won’t know which change made the difference.

    Notice what patterns emerge over time, and adjust your ingredients accordingly.

    Limit your caffeine intake. We know that sometimes it seems like the only way to get through the day, but you will always crash later, because it was only ever taxing your adrenal system (thus: making you more tired in the long run) and pulling the wool over the eyes of your adenosine receptors (blocking you from feeling how tired you are, but not actually reducing your body’s tiredness).

    Put simply, caffeine is the “payday loan” of energy.

    Eat more non-starchy vegetables, and enjoy healthy fats. Those healthy fats can come from nuts and seeds, avocado, or fish (not fried, though!).

    The non-starchy vegetables will boost your vitamins and fiber while being easy on your beleaguered metabolism, while the healthy fats will perk up your energy levels without spiking insulin like sugars would.

    Pay the fatigue tax up front. What this means is… Instead of throwing away vegetables that didn’t get used because it would take too much effort and you just need an easier dinner today, buy ready-chopped vegetables, for example.

    And if you buy vegetables frozen, they’re also often not only cheaper, but also (counterintuitively) contain more nutrients.

    A note of distinction:

    Many more people have chronic fatigue (the symptom: being exhausted all the time) than have chronic fatigue syndrome (the illness: myalgic encephalomyelitis).

    This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.

    A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:

    • If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
    • If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
      • But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.

    There are ways to know the difference though:

    Check out: Do You Have Chronic Fatigue Syndrome?

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  • The Hormone Therapy That Reduces Breast Cancer Risk & More

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    The Hormone Balancing Act

    We’ve written before about menopausal HRT:

    What You Should Have Been Told About Menopause Beforehand

    …and even specifically about the considerations when it comes to breast cancer risk:

    Menopausal Hormone Replacement Therapy

    this really does bear reading, by the way—scroll down to the bit about breast cancer risk, because it’s not a simple increased/decreased risk; it can go either way, and which way it goes will depend on various factors including your medical history and what HRT, if any, you are taking.

    Hormone Modulating Therapy

    Hormone modulating therapy, henceforth HMT, is something a little different.

    Instead of replacing hormones, as hormone replacement therapy does, guess what hormone modulating therapy does instead? That’s right…

    MHT can modulate hormones by various means, but the one we’re going to talk about today does it by blocking estrogen receptors,

    Isn’t that the opposite of what we want?

    You would think so, but since for many people with an increased breast cancer risk, the presence of estrogen increases that risk, which leaves menopausal (peri- or post) people in an unfortunate situation, having to choose between increased breast cancer risk (with estrogen), or osteoporosis and increased dementia risk, amongst other problems (without).

    However, the key here (in fact, that’s a very good analogy) is in how the blocker works. Hormones and their receptors are like keys and locks, meaning that the wrong-shaped hormone won’t accidentally trigger it. And when the right-shaped hormone comes along, it gets activated and the message (in this case, “do estrogenic stuff here!” gets conveyed). A blocker is sufficiently similar to fit into the receptor, without being so similar as to otherwise act as the hormone.

    In this case, it has been found that HMT blocking estrogen receptors was sufficient to alleviate the breast cancer risk, while also being associated with a 7% lower risk of developing Alzheimer’s disease or related dementias, with that risk reduction being even greater for some demographics depending on race and age. Black women in the 65–74 age bracket enjoyed a 24% relative risk reduction, with white women of the same age getting an 11% relative risk reduction. Black women enjoyed the same benefits after that age, whereas white women starting it at that age did not get the same benefits. The conclusion drawn from this is that it’s good to start this at 65 if relevant and practicable, especially if white, because the protective effect is strongest when gained aged 65–69.

    Here’s a pop-science article that goes into the details more deeply than we have room for here:

    Hormone therapy for breast cancer linked with lower dementia risk

    And here’s the paper itself; we highly recommend reading at least the abstract, because it goes into the numbers in much more detail than we reasonably can here. It’s a huge cohort study of 18,808 women aged 65 years or older, so this is highly relevant data:

    Alzheimer Disease and Related Dementia Following Hormone-Modulating Therapy in Patients With Breast Cancer

    Want to learn more?

    If you’d like a much deeper understanding of breast cancer risk management, including in the context of hormone therapy, you might like this excellent book that we reviewed recently:

    The Smart Woman’s Guide to Breast Cancer – by Dr. Jenn Simmons

    Take care!

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  • Non-Sleep Deep Rest: A Neurobiologist’s Take

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    How to get many benefits of sleep, while awake!

    Today we’re talking about Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford School of Medicine.

    He’s also a popular podcaster, and as his Wikipedia page notes:

    ❝In episodes lasting several hours, Huberman talks about the state of research in a specific topic, both within and outside his specialty❞

    Today, we won’t be taking hours, and we will be taking notes from within his field of specialty (neurobiology). Specifically, in this case:

    Non-Sleep Deep Rest (NSDR)

    What is it? To quote from his own dedicated site on the topic:

    What is NSDR (Yoga Nidra)? Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine.

    It’s a process that combines controlled breathing and detailed body scanning to bring you into a state of heightened awareness and profound relaxation. The main purpose of NSDR is to reduce stress, enhance focus, and improve overall well-being.❞

    While it seems a bit bold of Dr. Huberman to claim that he developed yoga nidra, it is nevertheless reassuring to get a neurobiologist’s view on this:

    How it works, by science

    Dr. Huberman says that by monitoring EEG readings during NSDR, we can see how the brain slows down. Measurably!

    • It goes from an active beta range of 13–30 Hz (normal waking) to a conscious meditation state of an alpha range of 8–13 Hz.
    • However, with practice, it can drop further, into a theta range of 4–8 Hz.
    • Ultimately, sustained SSDR practice can get us to 0.5–3 Hz.

    This means that the brain is functioning in the delta range, something that typically only occurs during our deepest sleep.

    You may be wondering: why is delta lower than theta? That’s not how I remember the Greek alphabet being ordered!

    Indeed, while the Greek alphabet goes alpha beta gamma delta epsilon zeta eta theta (and so on), the brainwave frequency bands are:

    • Gamma = concentrated focus, >30 Hz
    • Beta = normal waking, 13–30 Hz
    • Alpha = relaxed state, 8–13 Hz
    • Theta = light sleep, 4–8 Hz
    • Delta = deep sleep, 1–4 Hz

    Source: Sleep Foundationwith a nice infographic there too

    NSDR uses somatic cues to engage our parasympathetic nervous system, which in turn enables us to reach those states. The steps are simple:

    1. Pick a time and place when you won’t be disturbed
    2. Lie on your back and make yourself comfortable
    3. Close your eyes as soon as you wish, and now that you’ve closed them, imagine closing them again. And again.
    4. Slowly bring your attention to each part of your body in turn, from head to toe. As your attention goes to each part, allow it to relax more.
    5. If you wish, you can repeat this process for another wave, or even a third.
    6. Find yourself well-rested!

    Note: this engagement of the parasympathetic nervous system and slowing down of brain activity accesses restorative states not normally available while waking, but 10 minutes of NSDR will not replace 7–9 hours of sleep; nor will it give you the vital benefits of REM sleep specifically.

    So: it’s an adjunct, not a replacement

    Want to try it, but not sure where/how to start?

    When you’re ready, let Dr. Huberman himself guide you through it in this shortish (10:49) soundtrack:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to try it, but not right now? Bookmark it for later

    Take care!

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