What Matters Most For Your Heart?

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Eat More (Of This) For Lower Blood Pressure

Heart disease remains the world’s #1 killer. We’d say “and in the US, it’s no different”, but in fact, the US is #1 country for heart disease. So, it’s worse and perhaps some extra care is in order.

But how?

What matters the most

Is it salt? Salt plays a part, but it’s not even close to the top problem:

Hypertension: Factors Far More Relevant Than Salt

Is it saturated fat? Saturated fat from certain sources plays more of a role than salt, but other sources may not be so much of an issue:

Can Saturated Fats Be Heart-Healthy?

Is it red meat? Red meat is not great for the heart (or for almost anything else, except perhaps anemia):

The Whys and Hows of Cutting Meats Out Of Your Diet

…but it’s still not the top dietary factor.

The thing many don’t eat

All the above are foodstuffs that a person wanting a healthier heart and cardiovascular system in general might (reasonably and usually correctly) want to cut down, but there’s one thing that most people need more of:

Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

And this is especially true for heart health:

❝Dietary fiber has emerged as a crucial yet underappreciated part of hypertension management.

Our comprehensive analysis emphasizes the evidence supporting the effectiveness of dietary fiber in lowering blood pressure and reducing the risk of cardiovascular events.❞

~ Dr. Francine Marques

Specifically, she and her team found:

  • Each additional 5g of fiber per day reduces blood pressure by 2.8/2.1 (systolic/diastolic, in mmHG)
  • Dietary fiber works in several ways to improve cardiovascular health, including via gut bacteria, improved lipids profiles, and anti-inflammatory effects
  • Most people are still only getting a small fraction (¼ to ⅓) of the recommended daily amount of fiber. To realize how bad that is, imagine if you consumed only ¼ of the recommended daily amount of calories every day!

You can read more about it here:

Dietary fiber critical in managing hypertension, international study finds

That’s a pop-science article, but it’s still very informative. If you prefer to read the scientific paper itself (or perhaps as well), you can find it below

Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control

Want more from your fiber?

Here’s yet another way fiber improves cardiometabolic health, hot off the academic press (the study was published just a couple of weeks ago):

How might fiber lower diabetes risk? Your gut could hold the clues

this pop-science article was based on this scientific paper

Gut Microbiota and Blood Metabolites Related to Fiber Intake and Type 2 Diabetes

Take care!

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  • An RSV vaccine has been approved for people over 60. But what about young children?

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    The Therapeutic Goods Administration (TGA) has approved a vaccine against respiratory syncytial virus (RSV) in Australia for the first time. The shot, called Arexvy and manufactured by GSK, will be available by prescription to adults over 60.

    RSV is a contagious respiratory virus which causes an illness similar to influenza, most notably in babies and older adults.

    So while it will be good to have an RSV vaccine available for older people, where is protection up to for the youngest children?

    A bit about RSV

    RSV was discovered in chimpanzees with respiratory illness in 1956, and was soon found to be a common cause of illness in humans.

    There are two key groups of people we would like to protect from RSV: babies (up to about one year old) and people older than 60.

    Babies tend to fill up hospitals during the RSV season in late spring and winter in large numbers, but severe infection requiring admission to intensive care is less common.

    In babies and younger children, RSV generally causes a wheezing asthma-like illness (bronchiolitis), but can also cause pneumonia and croup.

    Although there are far fewer hospital admissions among older people, they can develop severe disease and die from an infection.

    A baby sitting on a bed.
    Babies account for the majority of hospitalisations with RSV.
    Prostock-studio/Shutterstock

    RSV vaccines for older people

    For older adults, there are actually several RSV vaccines in the pipeline. The recent Australian TGA approval of Arexvy is likely to be the first of several, with other vaccines from Pfizer and Moderna currently in development.

    The GSK and Pfizer RSV vaccines are similar. They both contain a small component of the virus, called the pre-fusion protein, that the immune system can recognise.

    Both vaccines have been shown to reduce illness from RSV by more than 80% in the first season after vaccination.

    In older adults, side effects following Arexvy appear to be similar to other vaccines, with a sore arm and generalised aches and fatigue frequently reported.

    Unlike influenza vaccines which are given each year, it is anticipated the RSV vaccine would be a one-off dose, at least at this stage.

    Protecting young children from RSV

    Younger babies don’t tend to respond well to some vaccines due to their immature immune system. To prevent other diseases, this can be overcome by giving multiple vaccine doses over time. But the highest risk group for RSV are those in the first few months of life.

    To protect this youngest age group from the virus, there are two potential strategies available instead of vaccinating the child directly.

    The first is to give a vaccine to the mother and rely on the protective antibodies passing to the infant through the placenta. This is similar to how we protect babies by vaccinating pregnant women against influenza and pertussis (whooping cough).

    The second is to give antibodies directly to the baby as an injection. With both these strategies, the protection provided is only temporary as antibodies wane over time, but this is sufficient to protect infants through their highest risk period.

    A pregnant woman receives a vaccination.
    Women could be vaccinated during pregnancy to protect their baby in its first months of life.
    Image Point Fr/Shutterstock

    Abrysvo, the Pfizer RSV vaccine, has been trialled in pregnant women. In clinical trials, this vaccine has been shown to reduce illness in infants for up to six months. It has been approved in pregnant women in the United States, but is not yet approved in Australia.

    An antibody product called palivizumab has been available for many years, but is only partially effective and extremely expensive, so has only been given to a small number of children at very high risk.

    A newer antibody product, nirsevimab, has been shown to be effective in reducing infections and hospitalisations in infants. It was approved by the TGA in November, but it isn’t yet clear how this would be accessed in Australia.

    What now?

    RSV, like influenza, is a major cause of respiratory illness, and the development of effective vaccines represents a major advance.

    While the approval of the first vaccine for older people is an important step, many details are yet to be made available, including the cost and the timing of availability. GSK has indicated its vaccine should be available soon. While the vaccine will initially only be available on private prescription (with the costs paid by the consumer), GSK has applied for it to be made free under the National Immunisation Program.

    In the near future, we expect to hear further news about the other vaccines and antibodies to protect those at higher risk from RSV disease, including young children.The Conversation

    Allen Cheng, Professor of Infectious Diseases, Monash University

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

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  • 5 Ways To Avoid Hearing Loss

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    Hear Ye, Hear Ye

    Hearing loss is often associated with getting older—but it can strike at any age. In the US, for example…

    • Around 13% of adults have hearing difficulties
    • Nearly 27% of those over 65 have hearing difficulties

    Complete or near-complete hearing loss is less common. From the same source…

    • A little under 2% of adults in general had a total or near-total inability to hear
    • A little over 4% of those over 65 had a total or near-total inability to hear

    Source: CDC | Hearing Difficulties Among Adults: United States, 2019

    So, what to do if we want to keep our hearing as it is?

    Avoid loud environments

    An obvious one, but it bears stating for the sake of being methodical. Loud environments damage our ears, but how loud is too loud?

    You can check how loud an environment is by using a free smartphone app, such as:

    Decibel Pro: dB Sound Level Meter (iOS / Android)

    An 82 dB environment is considered safe for 16 hours. That’s the equivalent of, for example moderate traffic.

    Every 3 dB added to that halves the safe exposure time, for example:

    • An 85 dB environment is considered safe for 8 hours. That’s the equivalent of heavier traffic, or a vacuum cleaner.
    • A 94 dB environment is considered safe for 1 hour. That might be a chainsaw, a motorcycle, or a large sporting event.

    Many nightclubs or concert venues often have environments of 110 dB and more. So the safe exposure time would be under two minutes.

    Source: NIOSH | Noise and Hearing Loss

    With differences like that per 3 dB increase, then you may want to wear hearing protection if you’re going to be in a noisy environment.

    Discreet options include things like these -20 dB silicone ear plugs that live in a little case on one’s keyring.

    Stop sticking things in your ears

    It’s said “nothing smaller than your elbow should go in your ear canal”. We’ve written about this before:

    What’s Good (And What’s Not) Against Earwax

    Look after the rest of your health

    Our ears are not islands unaffected by the rest of our health, and indeed, they’re larger and more complex organs than we think about most of the time, since we only tend to think about the (least important!) external part.

    Common causes of hearing loss that aren’t the percussive injuries we discussed above include:

    • Diabetes
    • High blood pressure
    • Smoking
    • Infections
    • Medications

    Lest that last one sound a little vague, it’s because there are hundreds of medications that have hearing loss as a potential side-effect. Here’s a list so you can check if you’re taking any of them:

    List of Ototoxic Medications That May Cause Tinnitus or Hearing Loss

    Get your hearing tested regularly.

    There are online tests, but we recommend an in-person test at a local clinic, as it won’t be subject to the limitations and quirks of the device(s) you’re using. Pretty much anywhere that sells hearing aids will probably offer you a free test, so take advantage of it!

    And, more generally, if you suddenly notice you lost some or all of your hearing in one or more ears, then get thee to a doctor, and quickly.

    Treat it as an emergency, because there are many things that can be treated if and only if they are caught early, before the damage becomes permanent.

    Use it or lose it

    This one’s important. As we get older, it’s easy to become more reclusive, but the whole “neurons that fire together, wire together” neuroplasticity thing goes for our hearing too.

    Our brain is, effectively, our innermost hearing organ, insofar as it processes the information it receives about sounds that were heard.

    There are neurological hearing problems that can show up without external physical hearing damage (auditory processing disorders being high on the list), but usually these things are comorbid with each other.

    So if we want to maintain our ability to process the sounds our ears detect, then we need to practice that ability.

    Important implication:

    That means that if you might benefit from a hearing aid, you should get it now, not later.

    It’s counterintuitive, we know, but because of the neurological consequences, hearing aids help people retain their hearing, whereas soldiering on without can hasten hearing loss.

    On the topic of hearing difficulty comorbidities…

    Tinnitus (ringing in the ears) is, paradoxically, associated with both hearing loss, and with hyperacusis (hearing supersensitivity, which sounds like a superpower, but can be quite a problem too).

    Learn more about managing that, here:

    Tinnitus: Quieting The Unwanted Orchestra In Your Ears

    Take care!

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  • Ayurveda’s Contributions To Science

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    Ayurveda’s Contributions To Science (Without Being Itself Rooted in Scientific Method)

    Yesterday, we asked you for your opinions on ayurveda, and got the above-depicted, below-described, set of responses. Of those who responded…

    • A little over 41% said “I don’t know what ayurveda is without looking it up”
    • A little over 37% said “It is a fine branch of health science with millennia of evidence”
    • A little over 16% said “It gets some things right, but not by actual science”
    • A little over 4% said “It is a potentially dangerous pseudoscience”

    So, what does the science say?

    Ayurveda is scientific: True or False?

    False, simply. Let’s just rip the band-aid off in this case. That doesn’t mean it’s necessarily without merit, though!

    Let’s put it this way:

    • If you drink coffee to feel more awake because scientific method has discerned that caffeine has vasoconstrictive and adenosine-blocking effects while also promoting dopaminergic activity, then your consumption of coffee is evidence-based and scientific. Great!
    • If you drink coffee to feel more awake because somebody told you that that somebody told them that it energizes you by balancing the elements fire (the heat of the coffee), air (the little bubbles on top), earth (the coffee grinds), water (the water), and ether (steam), then that is neither evidence-based nor scientific, but it will still work exactly the same.

    Ayurveda is a little like that. It’s an ancient traditional Indian medicine, based on a combination of anecdotal evidence and supposition.

    • The anecdotal evidence from ayurveda has often resulted in herbal remedies that, in modern scientific trials, have been found to have merit.
      • Ayurvedic meditative practices also have a large overlap with modern mindfulness practices, and have also been found to have merit
      • Ayurveda also promotes the practice of yoga, which is indeed a very healthful activity
    • The supposition from ayurveda is based largely in those five elements we mentioned above, as well as a “balancing of humors” comparable to medieval European medicine, and from a scientific perspective, is simply a hypothesis with no evidence to support it.

    Note: while ayurveda is commonly described as a science by its practitioners in the modern age, it did not originally claim to be scientific, but rather, wisdom handed down directly by the god Dhanvantari.

    Ayurveda gets some things right: True or False?

    True! Indeed, we covered some before in 10almonds; you may remember:

    Bacopa Monnieri: A Well-Evidenced Cognitive Enhancer

    (Bacopa monnieri is also known by its name in ayurveda, brahmi)

    There are many other herbs that have made their way from ayurveda into modern science, but the above is a stand-out example. Others include:

    Yoga and meditation are also great, and not only that, but great by science, for example:

    Ayurveda is a potentially dangerous pseudoscience: True or False?

    Also True! We covered why it’s a pseudoscience above, but that doesn’t make it potentially dangerous, per se (you’ll remember our coffee example).

    What does, however, make it potentially dangerous (dose-dependent) is its use of heavy metals such as lead, mercury, and arsenic:

    Heavy Metal Content of Ayurvedic Herbal Medicine Products

    Some final thoughts…

    Want to learn more about the sometimes beneficial, sometimes uneasy relationship between ayurveda and modern science?

    A lot of scholarly articles trying to bridge (or further separate) the two were very biased one way or the other.

    Instead, here’s one that’s reasonably optimistic with regard to ayurveda’s potential for good, while being realistic about how it currently stands:

    Development of Ayurveda—Tradition to trend

    Take care!

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  • Overcome Front-Of-Hip Pain

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    Dr. Alyssa Kuhn, physiotherapist, demonstrates how:

    One, two, three…

    One kind of pain affects a lot of related things: hip pain has an impact on everything that’s connected to the pelvis, which is basically the rest of the body, but especially the spine itself. For this reason, it’s critical to keep it in as good condition as possible.

    Two primary causes of hip stiffness and pain:

    • Anterior pelvic tilt due to posture, weight distribution, or pain. This tightens the front muscles and weakens the back muscles.
    • Prolonged sitting, which tightens the hip muscles due to inactivity.

    Three exercises are recommended by Dr. Kuhn to relieve pain and stiffness:

    • Bridge exercise:
      • Lie on a firm surface with your knees bent.
      • Push through your feet, engage your hamstrings, and flatten your lower back.
      • Hold for 3–5 seconds, relax, and repeat (10–20 reps).
    • Wall exercise with arms:
      • Stand with your lower back against the wall, feet a step away.
      • Tilt your hips backwards, keeping your lower back in contact with the wall.
      • Alternate lifting one arm at a time while maintaining back contact with the wall (10–20 reps).
    • Wall exercise with legs:
      • Same stance as the previous exercise but wider now.
      • Lift one heel at a time while keeping your hips stable and your back against the wall.
      • Practice for 30–60 seconds, maintaining good form.

    As ever, consistency is key for long-term relief. Dr. Kuhn recommends doing these regularly, especially before any expected periods of prolonged sitting (e.g. at desk, or driving, etc). And of course, do try to reduce, or at least break up, those sitting marathons if you can.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Stop Pain Spreading

    Take care!

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  • Celery vs Lettuce – Which is Healthier?

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    Our Verdict

    When comparing celery to lettuce, we picked the lettuce.

    Why?

    Let us consider the macros first: lettuce has 2x the protein, but of course the numbers are tiny and probably nobody is eating this for the protein. Both of these salad items are roughly comparable in terms of carbs and fiber, being both mostly water with just enough other stuff to hold their shape. Nominally this section is a slight win for lettuce on account of the protein, but in realistic practical terms, it’s a tie.

    In terms of vitamins, celery has more of vitamins B5 and E, while lettuce has more of vitamins A, B1, B2, B3, B6, B7, B9, C, K, and choline. An easy win for lettuce here.

    In the category of minerals, celery has more calcium, copper, and potassium, while lettuce has more iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. So, a fair win for lettuce.

    Adding up the sections makes for an overall win for lettuce; of course, enjoy both, though!

    Want to learn more?

    You might like to read:

    Why You’re Probably Not Getting Enough Fiber (And How To Fix It)

    Take care!

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  • What Happened to You? – by Dr. Bruce Perry and Oprah Winfrey

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    The very title “What Happened To You?” starts with an assumption that the reader has suffered trauma. This is not just a sample bias of “a person who picks up a book about healing from trauma has probably suffered trauma”, but is also a statistically safe assumption. Around 60% of adults report having suffered some kind of serious trauma.

    The authors examine, as the subtitle suggests, these matters in three parts:

    1. Trauma
    2. Resilience
    3. Healing

    Trauma can take many forms; sometimes it is a very obvious dramatic traumatic event; sometimes less so. Sometimes it can be a mountain of small things that eroded our strength leaving us broken. But what then, of resilience?

    Resilience (in psychology, anyway) is not imperviousness; it is the ability to suffer and recover from things.

    Healing is the tail-end part of that. When we have undergone trauma, displayed whatever amount of resilience we could at the time, and now have outgrown our coping strategies and looking to genuinely heal.

    The authors present many personal stories and case studies to illustrate different kinds of trauma and resilience, and then go on to outline what we can do to grow from there.

    Bottom line: if you or a loved one has suffered trauma, this book may help a lot in understanding and processing that, and finding a way forwards from it.

    Click here to check out “What Happened To You?” and give yourself what you deserve.

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