Even More Reasons To Enjoy Coffee!

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Is this the most healthful drink available? Well, the scope of that question is broad, but coffee sure is a strong contender:

Molecular power

Coffee’s health benefits come from its wide array of chemical properties, most of which are beneficial, and those which aren’t solely beneficial (like caffeine and diterpenes) have their pros and cons.

We have written before about the health benefits (and risks) of coffee; for most people, the benefits far outweigh the risks, but individual cases may vary:

The Bitter Truth About Coffee (or is it?) ← this is a mythbusting edition

There are also gut health benefits from drinking coffee, and what’s good for our gut is invariably good for our heart and brain:

Coffee & Your Gut ← gut bacteria do not, by the way, have a preference about how you make your coffee or whether it is caffeinated or not

But that’s quite general and mostly large-scale stuff.

Researchers (Dr. Yifei Zhang et al.) have outlined what moves coffee from the category of merely a beverage, into being (in her words) a “targetted nutritional interventional agent”.

The premise that Dr. Zhang and her team posit, is that coffee acts as a coordinated multi-compound system rather than a single-molecule intervention, with (take a deep breath) alkaloids, polyphenols, diterpenes, and Maillard-reaction products interacting across antioxidant, anti-inflammatory, metabolic, and neuroprotective pathways.

That’s a lot!

Before we get into each of them, it’s worth noting that roasting alters the chemical profile by reducing carbohydrates and nitrogenous compounds, increasing lipids, and generating melanoidins that may make up one-quarter of the roasted bean mass. So for now, just bear that in mind, and we’ll touch on it sometimes later when relevant.

In each case, we’ll take the benefits (and in some cases drawbacks) directly from the paper, and then present some links to easier reading on each:

  • Alkaloids: caffeine and trigonelline influence neural, metabolic, and inflammatory pathways, with caffeine antagonizing adenosine A1/A2A receptors, inhibiting PDE4/5, stimulating the CNS, and showing protective associations against Parkinson’s disease; trigonelline shows potential benefits for Alzheimer’s disease, Parkinson’s disease, and depression.
  • Polyphenols: chlorogenic acids provide antioxidant and metabolic regulation, activating Nrf2, lowering oxidative stress, and moderating postprandial glycemia, though roasting—especially dark roasting—reduces CGA content.
  • Diterpenes: cafestol and kahweol show mixed effects, including LDL-raising activity that depends on brewing method (filters remove diterpenes), alongside hepatoprotective, anti-inflammatory, and potential anticancer roles.
  • Maillard products: melanoidins offer antioxidant and metal-chelating effects, while roasting also forms acrylamide, a Group 2A carcinogen found at higher levels in dark roasts, though typical coffee intake remains below regulatory concern.
    • You can read more about acrylamide, here: Are You Eating AGEs? ← advanced glycation end-products (AGEs) are far worse than acrylamide, but we discuss both here, and the chemical route to them is the same

You can read the paper in full, here: Transforming coffee from an empirical beverage to a targeted nutritional intervention: health effects of coffee’s core functional components on chronic diseases

And more!

There are other benefits whose molecular mechanisms are not yet fully understood, for example:

Coffee vs Frailty

Enjoy!

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  • Food and Nutrition – by Dr. P.K. Newby

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    The “What Everyone Needs To Know” part of the title is the name of a series of books, of which this one, “Food and Nutrition”, is one.

    In this case, the title is apt, and/or could have been “What Everyone Really Should Know”, or “What Everyone Would Like To Think They Know But Have Often Just Been Bluffing Their Way Through The Supermarket Aisles”.

    The chapter and section headings are all in the forms of questions, such that all-together in such volume in the table of contents, they’re reminiscent of the “Jonathan Frakes Asks You Things” meme.

    But, this serves a dual purpose—for one, it makes the whole book one big FAQ, which is a very convenient format. Furthermore, it prompts a little thought on the part of the reader before each section, if we indeed question for ourselves:

    • Are fertilizers in farming friend or foe?
    • How have the Digital Revolution and Information Age impacted our diet?
    • Are canned and frozen foods inferior to fresh?
    • Does snacking or meal timing matter?
    • What are cereal grains and “pseudograins”?

    …And so many more. But what’s best about this is:

    Dr. Newby doesn’t reference her own preferences, or even have a particular way of eating she’d like us to adopt. She just lays out the science to answer each question, as discovered by high-quality studies and a general weight of evidence.

    Bottom line: this book can level-up your nutritional knowledge from bluffing to really knowing! A worthy addition to anyone’s bookshelf.

    Click here to check out Food and Nutrition on Amazon, to make the most informed decisions going forwards!

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  • A Second Act – by Dr. Matt Morgan

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    The main content of this book is stories (true ones, but it would do them a disservice to call them anecdotes, and it would be unduly clinical to call them case studies) of people who by a certain definition died—in the sense that their hearts stopped—but timely medical intervention allowed them to “come back to life” and continue living. Each gets a chapter devoted to them.

    Others weren’t so lucky; some of the chapters also remember those who didn’t come back. For example: two teenagers struck by the same bolt of lightning; a passerby rushed to give CPR to the one he saw first, only afterwards seeing the other. Fate can be like that.

    While the randomness of life and death can be utterly dispassionate, those of us who live on are often not nearly so unfeeling, and this book is about that. Making sense of the senseless, finding meaning, and truly appreciating life in all its heights and depths.

    The style is very personal, and most of it comes in the form of retrospective narrative prose, with present-day quotations (the author, an ICU doctor who encounters many such cases, interviewed the survivors for this book, whence the stories) that really drive home the lasting impacts of the experiences (many of the interviews are years, sometimes decades, after the event), and the remarkable diversity of emotional responses on a person-by-person basis.

    Bottom line: this book is very engaging from start to finish, and is very thought-provoking. If you’re anything like this reviewer, you might take little crying breaks from time to time, but it’s all very much worth it.

    Click here to check out A Second Act, and reflect on what the fragility of life means to you and yours!

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  • Yes, you can be intolerant to fruit and veg

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    For most people, eating a wide variety of fruit and vegetables is the cornerstone of a healthy diet.

    But for people with hereditary fructose intolerance, even a couple of bites of juicy watermelon or some sun-dried tomatoes in a salad can cause serious health problems.

    This rare condition isn’t a food allergy or sensitivity.

    But it can lead to serious health problems if not identified and correctly managed.

    Any Lane/Pexels

    What is hereditary fructose intolerance?

    Hereditary fructose intolerance is a rare genetic condition that affects how the body manages the sugar fructose.

    Fructose isn’t just in fruit. It’s in honey, some vegetables, sweetened drinks, and many packaged foods, such as cakes, cookies, sauces and some breads. Fructose can also be added during the processing of some meats (deli meats and sausages) and dairy products (chocolate milk).

    Sucrose (table sugar) and sorbitol (a sugar substitute often in chewing gum, toothpaste and medications) also contain fructose or are converted into fructose during digestion. This means people with hereditary fructose intolerance are also intolerant to these sugars.

    People with the condition don’t have the key enzyme aldolase B needed to break down fructose.

    This means fructose builds up in the liver, kidneys and intestines. This excess fructose can cause serious health problems, such as seizures, coma and, in some cases, death from liver and kidney failure.

    How common is it?

    Hereditary fructose intolerance is passed down to a person when both their parents carry the gene. It is considered a rare condition that affects about one in 10,000 people.

    It usually becomes noticeable when babies begin eating solid foods including fruit, vegetables or sweetened baby foods that contain fructose.

    In adults, hereditary fructose intolerance can be missed or misdiagnosed as other conditions such as glycogen storage disease, an eating disorder or recurrent hepatitis.

    Because of this overlap in symptoms, hereditary fructose intolerance in adults can remain undetected for years.

    How is it different to a food allergy or sensitivity?

    Hereditary fructose intolerance is markedly different to a food allergy. A food allergy involves the immune system reacting to a food – for example, cow’s milk protein – as if it’s harmful to the body. This can cause symptoms such as hives and welts, swelling of the mouth or trouble breathing.

    Hereditary fructose intolerance is also different to a food sensitivity, such as lactose intolerance or non-coeliac gluten sensitivity. This doesn’t involve the immune system but can still cause discomfort such as bloating, altered bowel habits or stomach pain.

    Hereditary fructose intolerance is a genetic condition that causes a food intolerance and is not immune-related.

    The condition is also different to fructose malabsorption (which, confusingly has previously been referred to as “dietary fructose intolerance” informally). This is a milder digestive condition where the small intestine doesn’t absorb fructose well, and causes symptoms such as stomach pain, bloating and gas.

    How do you know if you have it?

    In babies and young children, symptoms may include vomiting, unusual sleepiness or irritability, food refusal and failure to gain weight.

    Some children instinctively avoid sweet foods, which may mask the condition until later in childhood or adulthood.

    In adults, symptoms can include chronic stomach pain, fatigue and unexplained low blood glucose (sugar) levels. Doctors may notice subtle clues such as a swollen liver, abnormal liver tests or signs of fatty liver disease.

    Confirming the condition requires genetic testing or a specialised glucose (sugar) tolerance test. But for many, diagnosis only comes after years of confusion, frustration, and dietary trial and error.

    How is it managed?

    There’s no cure for hereditary fructose intolerance. But it can be managed by strictly avoiding fructose, sucrose and sorbitol. Reading labels becomes essential for daily life, as even sauces, medications and toothpaste can contain these sugars.

    People with the condition need to watch the following:

    • fruits: avoid all fruits, juices, canned fruit and other fruit products
    • cereals/grains: avoid cereals with added sugars, honey, molasses, dried fruit or sweet flavourings. Pasta, rice and other plain grains such as quinoa or buckwheat are generally safe but avoid flavoured or pre-made varieties
    • vegetables: most vegetables are fine, except sweeter ones such as peas, corn, beetroot, onions, pumpkin, sweet potatoes, carrots and zucchini
    • breads: only those made without added sugars or sweeteners are OK.
    • desserts and dairy: avoid sweetened desserts or flavoured yogurts (natural yogurts are usually fine). Be wary of plant-based milks, such as almond milks, which often have added sugars
    • protein: non-sweetened or flavoured red meat, chicken, turkey, fish, beans and lentils, eggs, tofu and tempeh are usually safe. But avoid processed meats, such as sausages/deli meats, or marinated meats
    • other foods: be cautious with sauces, dressings and condiments as they many contain hidden sugars or sorbitol. Choose homemade versions using safe ingredients.

    Awareness matters

    If someone avoids certain foods or if they unwell after eating fruit, don’t assume they’re fussy or dieting – they might have hereditary fructose intolerance.

    Greater awareness of this rare condition could mean earlier diagnosis and better support for those affected.

    For parents, noticing a child’s sudden or strong aversion to sweets, repeated vomiting or slow growth can be an important clue.

    And for doctors, considering hereditary fructose intolerance as a possible cause of unexplained digestive problems, low blood glucose or liver changes could make a life-changing difference.


    More information about hereditary fructose intolerance is available, including recipes, tips on how to read food labels, and support.

    Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland; Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University, and Mackenzie Derry, Nutritionist, Dietitian & PhD Candidate, The University of Queensland

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

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  • Travel Sickness Relief Without Drugs?

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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 😎

    ❝Natural remedies for travel sickness / motion sickness that actually work?❞

    First let’s take a brief moment to mention unnatural remedies!

    Travel sickness medications are not only not all the same (i.e., they are different drugs from each other), but they’re not even all the same class of drugs, for example cinnarizine and promethazine hydrochloride are both antihistamines but work (as antihistamines) in mostly different ways, and scopolamine/ hyoscine hydrobromide (that’s one drug by two different names) is a muscarinic inhibitor (a muscarinic acetylcholine receptor antagonist) that blocks the signals in a third, entirely different way. There are other options too, but those are the most common ones.

    We’re not going to recommend one over the others, but we are going to say: if one doesn’t work, you might want to try a different one to see if that works better for you. Our individual physiologies will tend to differ sufficiently that what works well for one person might not be what’s best for another.

    Natural remedies

    A lot of research in this regard has been done against nausea generally, and not necessarily against motion sickness specifically.

    The reason for this is simple: it’s a lot easier to reliably induce other kinds of nausea in a laboratory setting, than it is to reliably induce motion sickness! Therefore, other kinds of nausea are easier to test remedies against.

    That said, as a general rule of thumb things that are good against “nausea in general” are also good against nausea from motion sickness.

    For example, ginger has been well-studied against nausea (mostly in pregnancy, chemotherapy, or post-operative nausea). If we try to find some of the science most relevant to your query, we find for example:

    Clinical Evaluation of the Use of Ginger Extract in the Preventive Management of Motion Sickness

    …pretty much concluded “sometimes it works and sometimes it doesn’t; who knows?”

    Ginger for treating nausea and vomiting: an overview of systematic reviews and meta-analyses

    …concluded (again, we paraphrase) “this consistently looks good, but the standard of evidence is low; we need better methodology to make declarative statements about it”

    Meanwhile, here’s a much more specific, but also small (n=13) study that investigated ginger against motion sickness, and found:

    ❝Pretreatment with ginger (1,000 and 2,000 mg) reduced the nausea, tachygastria, and plasma vasopressin.

    Ginger also prolonged the latency before nausea onset and shortened the recovery time after vection cessation.

    Ginger effectively reduces nausea, tachygastric activity, and vasopressin release induced by circular vection.

    In this manner, ginger may act as a novel agent in the prevention and treatment of motion sickness.❞

    In other words: based on this tiny study at least, it works, but it’s not perfect. It delays the start of nausea, it makes the nausea less severe if it occurs, and it hastens recovery after nausea. It works by calming the stomach, and also by lowering levels of a hormone that is known to promote nausea.

    Read in full: Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection

    Another natural approach is the use of acupressure, for which the most widely-used and well-researched (although again, most of the research has been for kinds of nausea other than motion sickness) is:

    The Effect of Neiguan Point (P6) Acupressure With Wristband on Postoperative Nausea, Vomiting, and Comfort Level: A Randomized Controlled Study

    This one’s particularly popular because it can be done with (as the study title there suggests) a wristband, which is more consistent than doing it yourself, and if you are the driver, does not require you to take your hands off the wheel.

    There are other acupressure methods, but mostly less well-studied, for example: 7 Pressure Points for Nausea ← pop-science article with negligible hard science, but it has diagrams and instructions, which are helpful, even if you only go for the P6 point on the wrist, the one for which there is plenty of science!

    Aside from those things, some general advice you probably already know but just in case:

    • Have a light bite to eat before travelling (you don’t want to have just eaten a large meal necessarily, but you don’t want an empty stomach either which—counterintuitively—can make nausea worse)
    • Stay hydrated (not overhydrated, but enough that you are definitely not dehydrated, which—counterintuitively again—can make nausea worse)
    • Eyes front (best if you are driving, but even if you are a passenger, or in some vehicle that you can’t see out the front of, looking forwards is better than looking to the side)
    • Ventilate (if possible; recirculated air is not as good as fresh air if available)
    • Take breaks (if possible; this may be less of an option if in a plane or boat, for example)

    Take care!

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  • Reduce Caffeine’s Impact on Kidneys

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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

    ❝Avid coffee drinker so very interested in the results Also question Is there something that you could take or eat that would prevent the caffeine from stimulating the kidneys? I tried to drink decaf from morning to night not a good result! Thanks❞

    That is a good question! The simple answer is “no” (but keep reading, because all is not lost)

    There’s no way (that we yet know of) to proof the kidneys against the stimulating effect of caffeine. This is especially relevant because part of caffeine’s stimulating effect is noradrenergic, and that “ren” in the middle there? It’s about the kidneys. This is just because the adrenal gland is situated next to them (actually, it’s pretty much sitting on top of them), hence the name, but it does mean that the kidneys are about the hardest thing in the body to have not effected by caffeine.

    However! The effects of caffeine in general can be softened a little with l-theanine (found in tea, or it can be taken as a supplement). It doesn’t stop it from working, but it makes the curve of the effect a little gentler, and so it can reduce some unwanted side effects.

    You can read more about l-theanine here:

    L-Theanine: What’s The Tea?

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  • Ouch. That ‘Free’ Annual Checkup Might Cost You. Here’s Why.

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    When Kristy Uddin, 49, went in for her annual mammogram in Washington state last year, she assumed she would not incur a bill because the test is one of the many preventive measures guaranteed to be free to patients under the 2010 Affordable Care Act. The ACA’s provision made medical and economic sense, encouraging Americans to use screening tools that could nip medical problems in the bud and keep patients healthy.

    So when a bill for $236 arrived, Uddin — an occupational therapist familiar with the health care industry’s workings — complained to her insurer and the hospital. She even requested an independent review.

    “I’m like, ‘Tell me why am I getting this bill?’” Uddin recalled in an interview. The unsatisfying explanation: The mammogram itself was covered, per the ACA’s rules, but the fee for the equipment and the facility was not.

    That answer was particularly galling, she said, because, a year earlier, her “free” mammogram at the same health system had generated a bill of about $1,000 for the radiologist’s reading. Though she fought that charge (and won), this time she threw in the towel and wrote the $236 check. But then she dashed off a submission to the KFF Health News-NPR “Bill of the Month” project:

    “I was really mad — it’s ridiculous,” she later recalled. “This is not how the law is supposed to work.”

    The ACA’s designers might have assumed that they had spelled out with sufficient clarity that millions of Americans would no longer have to pay for certain types of preventive care, including mammograms, colonoscopies, and recommended vaccines, in addition to doctor visits to screen for disease. But the law’s authors didn’t reckon with America’s ever-creative medical billing juggernaut.

    Over the past several years, the medical industry has eroded the ACA’s guarantees, finding ways to bill patients in gray zones of the law. Patients going in for preventive care, expecting that it will be fully covered by insurance, are being blindsided by bills, big and small.

    The problem comes down to deciding exactly what components of a medical encounter are covered by the ACA guarantee. For example, when do conversations between doctor and patient during an annual visit for preventive services veer into the treatment sphere? What screenings are needed for a patient’s annual visit?

    A healthy 30-year-old visiting a primary care provider might get a few basic blood tests, while a 50-year-old who is overweight would merit additional screening for Type 2 diabetes.

    Making matters more confusing, the annual checkup itself is guaranteed to be “no cost” for women and people age 65 and older, but the guarantee doesn’t apply for men in the 18-64 age range — though many preventive services that require a medical visit (such as checks of blood pressure or cholesterol and screens for substance abuse) are covered.

    No wonder what’s covered under the umbrella of prevention can look very different to medical providers (trying to be thorough) and billers (intent on squeezing more dollars out of every medical encounter) than it does to insurers (who profit from narrower definitions).

    For patients, the gray zone has become a billing minefield. Here are a few more examples, gleaned from the Bill of the Month project in just the past six months:

    Peter Opaskar, 46, of Texas, went to his primary care doctor last year for his preventive care visit — as he’d done before, at no cost. This time, his insurer paid $130.81 for the visit, but he also received a perplexing bill for $111.81. Opaskar learned that he had incurred the additional charge because when his doctor asked if he had any health concerns, he mentioned that he was having digestive problems but had already made an appointment with his gastroenterologist. So, the office explained, his visit was billed as both a preventive physical and a consultation. “Next year,” Opasker said in an interview, if he’s asked about health concerns, “I’ll say ‘no,’ even if I have a gunshot wound.”

    Kevin Lin, a technology specialist in Virginia in his 30s, went to a new primary care provider to take advantage of the preventive care benefit when he got insurance; he had no physical complaints. He said he was assured at check-in that he wouldn’t be charged. His insurer paid $174 for the checkup, but he was billed an additional $132.29 for a “new patient visit.” He said he has made many calls to fight the bill, so far with no luck.

    Finally, there’s Yoori Lee, 46, of Minnesota, herself a colorectal surgeon, who was shocked when her first screening colonoscopy yielded a bill for $450 for a biopsy of a polyp — a bill she knew was illegal. Federal regulations issued in 2022 to clarify the matter are very clear that biopsies during screening colonoscopies are included in the no-cost promise. “I mean, the whole point of screening is to find things,” she said, stating, perhaps, the obvious.

    Though these patient bills defy common sense, room for creative exploitation has been provided by the complex regulatory language surrounding the ACA. Consider this from Ellen Montz, deputy administrator and director of the Center for Consumer Information and Insurance Oversight at the Centers for Medicare & Medicaid Services, in an emailed response to queries and an interview request on this subject: “If a preventive service is not billed separately or is not tracked as individual encounter data separately from an office visit and the primary purpose of the office visit is not the delivery of the preventive item or service, then the plan issuer may impose cost sharing for the office visit.”

    So, if the doctor decides that a patient’s mention of stomach pain does not fall under the umbrella of preventive care, then that aspect of the visit can be billed separately, and the patient must pay?

    And then there’s this, also from Montz: “Whether a facility fee is permitted to be charged to a consumer would depend on whether the facility usage is an integral part of performing the mammogram or an integral part of any other preventive service that is required to be covered without cost sharing under federal law.”

    But wait, how can you do a mammogram or colonoscopy without a facility?

    Unfortunately, there is no federal enforcement mechanism to catch individual billing abuses. And agencies’ remedies are weak — simply directing insurers to reprocess claims or notifying patients they can resubmit them.

    In the absence of stronger enforcement or remedies, CMS could likely curtail these practices and give patients the tools to fight back by offering the sort of clarity the agency provided a few years ago regarding polyp biopsies — spelling out more clearly what comes under the rubric of preventive care, what can be billed, and what cannot.

    The stories KFF Health News and NPR receive are likely just the tip of an iceberg. And while each bill might be relatively small compared with the stunning $10,000 hospital bills that have become all too familiar in the United States, the sorry consequences are manifold. Patients pay bills they do not owe, depriving them of cash they could use elsewhere. If they can’t pay, those bills might end up with debt-collection agencies and, ultimately, harm their credit score.

    Perhaps most disturbing: These unexpected bills might discourage people from seeking preventive screenings that could be lifesaving, which is why the ACA deemed them “essential health benefits” that should be free.

    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.

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