Is Your Gut Leading You Into Osteoporosis?

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Bacterioides Vulgatus & Bone Health

We’ve talked before about the importance of gut health:

And we’ve shared quite some information and resources on osteoporosis:

How the two are connected

A recent study looked at Bacterioides vulgatus, a very common gut bacterium, and found that it suppresses the gut’s production of valeric acid, a short-chain fatty acid that enhances bone density:

❝For the study, researchers analyzed the gut bacteria of more than 500 peri- and post-menopausal women in China and further confirmed the link between B. vulgatus and a loss of bone density in a smaller cohort of non-Hispanic White women in the United States.❞

Pop-sci source: Does gut bacteria cause osteoporosis?

The study didn’t stop there, though. They proceeded to test, with a rodent model, the effect of giving them either:

  • more B. vulgatus, or
  • valeric acid supplements

The results of this were as expected:

  • Those who were given more B. vulgatus got worse bone microstructure
  • Those who were given valeric acid supplements got stronger bones overall

Study source: Gut microbiota impacts bone via Bacteroides vulgatus-valeric acid-related pathways

Where can I get valeric acid?

We couldn’t find a handy supplement for this, but it is in many foods, including avocados, blueberries, cocoa beans, and an assortment of birds.

Click here to see a more extensive food list (you’ll need to scroll down a little)

Bonus: if you happen to be on HRT in the form of Estradiol valerate (e.g: Progynova), then that “valerate” is an ester of valeric acid, that your body can metabolize and use as such.

Enjoy!

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  • Do You Know Which Supplements You Shouldn’t Take Together? (10 Pairs!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. LeGrand Peterson wants us to get the most out of our supplements, so watch out for these…

    Time to split up some pairs…

    In most cases these are a matter of competing for absorption; sometimes to the detriment of both, sometimes to the detriment of one or the other, and sometimes, the problem is entirely different and they just interact in a way that could potentially cause other problems. Dr. Peterson advises as follows:

    1. Vitamin C and vitamin B12: taking these together can reduce the absorption of Vitamin B12, as vitamin C can overpower it.
    2. Vitamin C and copper: high amounts of vitamin C can decrease copper absorption, especially in those who are severely copper deficient.
    3. Magnesium and calcium: these two minerals compete for absorption in the intestines, potentially reducing the effectiveness of both.
    4. Calcium and iron: calcium can decrease iron absorption, so they should not be taken together, especially if you are iron deficient.
    5. Calcium and zinc: calcium also competes with zinc, reducing zinc absorption; they should be taken at different times.
    6. Zinc and copper: zinc and copper compete for absorption, so they should be taken at separate times.
    7. Iron and zinc: iron can decrease zinc absorption, and thus, they should not be taken together.
    8. Iron and green tea: perhaps a surprising one, but green tea can reduce iron absorption, so they should not be taken simultaneously.
    9. Vitamin E and vitamin K: vitamin E increases bleeding risk, while vitamin K promotes clotting, making them opposites and risky to take together.
    10. Fish oil and ginkgo biloba: both are anticoagulants and can increase the risk of bleeding, especially if taken with blood thinners like warfarin.

    If you need to take supplements that compete (or conflict or otherwise potentially adversely interact) with each other, it’s recommended to separate them by at least 4 hours, or better yet, take one in the morning and the other at night. If in doubt, do speak with your pharmacist or doctor for personalized advice

    You may be thinking: half my foods contain half of these nutrients! And yes, assuming you have a nutritionally dense diet, this is probably the case. Foods typically release nutrients more slowly than supplements, and unlike supplements, do not usually contain megadoses (although they can, such as the selenium content of Brazil nuts, or vitamin A in carrots). Basically, food is in most cases safer and gentler than supplements. If concerned, do speak with your nutritionist or doctor for personalized advice.

    For more information on all of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    Do We Need Supplements, And Do They Work?

    Take care!

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  • Shame and blame can create barriers to vaccination

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Understanding the stigma surrounding infectious diseases like HIV and mpox may help community health workers break down barriers that hinder access to care.

    Looking back in history can provide valuable lessons to confront stigma in health care today, especially toward Black, Latine, LGBTQ+, and other historically underserved communities disproportionately affected by COVID-19 and HIV.

    Public Good News spoke with Sam Brown, HIV prevention and wellness program manager at Civic Heart, a community-based organization in Houston’s historic Third Ward, to understand the effects of stigma around sexual health and vaccine uptake. 

    Brown shared more about Civic Heart’s efforts to provide free confidential testing for sexually transmitted infections, counseling and referrals, and information about COVID-19, flu, and mpox vaccinations, as well as the lessons they’re learning as they strive for vaccine equity.

    Here’s what Brown said.

    [Editor’s note: This content has been edited for clarity and length.]

    PGN: Some people on social media have spread the myth that vaccines cause AIDS or other immune deficiencies when the opposite is true: Vaccines strengthen our immune systems to help protect against disease. Despite being frequently debunked, how do false claims like these impact the communities you serve?

    Sam Brown: Misinformation like that is so hard to combat. And it makes the work and the path to overall community health hard because people will believe it. In the work that we do, 80 percent of it is changing people’s perspective on something they thought they knew.

    You know, people don’t even transmit AIDS. People transmit HIV. So, a vaccine causing immunodeficiency doesn’t make sense. 

    With the communities we serve, we might have a person that will believe the myth, and because they believe it, they won’t get vaccinated. Then later, they may test positive for COVID-19. 

    And depending on social determinants of health, it can impact them in a whole heap of ways: That person is now missing work, they’re not able to provide for their family—if they have a family. It’s this mindset that can impact a person’s life, their income, their ability to function. 

    So, to not take advantage of something like a vaccine that’s affordable, or free for the most part, just because of misinformation or a misunderstanding—that’s detrimental, you know. 

    For example, when we talk to people in the community, many don’t know that they can get mpox from their pet, or that it’s zoonotic—that means that it can be transferred between different species or different beings, from animals to people. I see a lot of surprise and shock [when people learn this]. 

    It’s difficult because we have to fight the misinformation and the stigma that comes with it. And it can be a big barrier.

    People misunderstand. [They] think that “this is something that gay people or the LGBTQ+ community get,” which is stigmatizing and comes off as blaming. And blaming is the thing that leads us to be misinformed. 

    PGN: In the last couple years, your organization’s HIV Wellness program has taken on promoting COVID-19, flu, and mpox vaccines to the communities you serve. How do you navigate conversations between sexual health and infectious diseases? Can you share more about your messaging strategies?

    S.B.: As we promoted positive sexual health and HIV prevention, we saw people were tired of hearing about HIV. They were tired of hearing about how PrEP works, or how to prevent HIV

    But, when we had an outbreak of syphilis in Houston just last year, people were more inclined to test because of the severity of the outbreak. 

    So, what our team learned is that sometimes you have to change the message to get people what they need. 

    We changed our message to highlight more syphilis information and saw that we were able to get more people tested for HIV because we correlated how syphilis and HIV are connected and how a person can be susceptible to both. 

    Using messages that the community wants and pairing them with what the community needs has been better for us. And we see that same thing with COVID-19, the flu, and RSV. Sometimes you just can’t be married to a message. We’ve had to be flexible to meet our clients where they are to help them move from unsafe practices to practices that are healthy and good for them and their communities.

    PGN: You’ve mentioned how hard it is to combat stigma in your work. How do you effectively address it when talking to people one-on-one?

    S.B.: What I understand is that no one wants to feel shame. What I see people respond to is, “Here’s an opportunity to do something different. Maybe there was information that you didn’t know that caused you to make a bad decision. And now here’s an opportunity to gain information so that you can make a better decision.”

    People want to do what they want to do; they want to live how they want to live. And we all should be able to do that as long as it’s not hurting anyone, but also being responsible enough to understand that, you know, COVID-19 is here. 

    So, instead of shaming and blaming, it’s best to make yourself aware and understand what it is and how to treat it. Because the real enemy is the virus—it’s the infection, not the people. 

    When we do our work, we want to make sure that we come from a strengths-based approach. We always look at what a client can do, what that client has. We want to make sure that we’re empowering them from that point. So, even if they choose not to prioritize our message right now, we can’t take that personally. We’ll just use it as a chance to try a new way of framing it to help people understand what we’re trying to say. 

    And sometimes that can be difficult, even for organizations. But getting past that difficulty comes with a greater opportunity to impact someone else.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Gravitas – by Caroline Goyder

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A no-nonsense guide to (more than!) public speaking that isn’t just “tell jokes in your speech and imagine the audience naked”.

    Because this isn’t just about speech-writing or speech delivery, so much as giving you important life skills. The kind that weren’t taught in school, but that nevertheless make a huge impact on success… whether you’re giving a presentation or hosting a party or negotiating a deal or just attending a social event. Or making a phonecall, even.

    Whereas a lot of books of this kind treat “the audience” as a nebulous and purely responsive passive crowd of extras, Goyder does better. People are individuals, even if they’re all facing the same way for a moment. She works with that! She also teaches how to deal with not just hecklers, but also simply those people who sap your confidence and find fault with you and anything you do or say.b

    Bottom line is: if you for whatever reason communicate with people, and would like them to think better of you, this is the book for you.

    Order your copy of Gravitas from Amazon today!

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    In the category of limitations, the book is written with the assumption that you are in a position to have access to a therapist of your choice, and in a sufficiently safe and stable life situation that there is a limit to how bad things can get.

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    Bottom line: this isn’t a book for absolutely everyone, but if your problems are moderate and your resources are comfortable, then this book has a lot of insights that can make your life more easy-going and joyful, without dropping the seriousness when appropriate.

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  • Play Bold – by Magnus Penker

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    This book is very different to what you might expect, from the title.

    We often see: “play bold, believe in yourself, the universe rewards action” etc… Instead, this one is more: “play bold, pay attention to the data, use these metrics, learn from what these businesses did and what their results were”, etc.

    We often see: “here’s an anecdote about a historical figure and/or celebrity who made a tremendous bluff and it worked out well so you should too” etc… Instead, this one is more: “see how what we think of as safety is actually anything but! And how by embracing change quickly (or ideally: proactively), we can stay ahead of disaster that may otherwise hit us”.

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  • Protein: How Much Do We Need, Really?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mythbusting Protein!

    Yesterday, we asked you for your policy on protein consumption. The distribution of responses was as follows:

    • A marginal majority (about 55%) voted for “Protein is very important, but we can eat too much of it”
    • A large minority (about 35%) voted for “We need lots of protein; the more, the better!”
    • A handful (about 4%) voted for “We should go as light on protein as possible”
    • A handful (6%) voted for “If we don’t eat protein, our body will create it from other foods”

    So, what does the science say?

    If we don’t eat protein, our body will create it from other foods: True or False?

    Contingently True on an absurd technicality, but for all practical purposes False.

    Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize and absolutely must get from food. Normally, we get those amino acids from protein in our diet, and we can also supplement them by buying amino acid supplements.

    Specifically, we require (per kg of bodyweight) a daily average of:

    1. Histidine: 10 mg
    2. Isoleucine: 20 mg
    3. Leucine: 39 mg
    4. Lysine: 30 mg
    5. Methionine: 10.4 mg
    6. Phenylalanine*: 25 mg
    7. Threonine: 15 mg
    8. Tryptophan: 4 mg
    9. Valine: 26 mg

    *combined with the non-essential amino acid tyrosine

    Source: Protein and Amino Acid Requirements In Human Nutrition: WHO Technical Report

    However, to get the requisite amino acid amounts, without consuming actual protein, would require gargantuan amounts of supplementation (bearing in mind bioavailability will never be 100%, so you’ll always need to take more than it seems), using supplements that will have been made by breaking down proteins anyway.

    So unless you live in a laboratory and have access to endless amounts of all of the required amino acids (you can’t miss even one; you will die), and are willing to do that for the sake of proving a point, then you do really need to eat protein.

    Your body cannot, for example, simply break down sugar and use it to make the protein you need.

    On another technical note… Do bear in mind that many foods that we don’t necessarily think of as being sources of protein, are sources of protein.

    Grains and grain products, for example, all contain protein; we just don’t think of them as that because their macronutritional profile is heavily weighted towards carbohydrates.

    For that matter, even celery contains protein. How much, you may ask? Almost none! But if something has DNA, it has protein. Which means all plants and animals (at least in their unrefined forms).

    So again, to even try to live without protein would very much require living in a laboratory.

    We can eat too much protein: True or False?

    True. First on an easy technicality; anything in excess is toxic. Even water, or oxygen. But also, in practical terms, there is such a thing as too much protein. The bar is quite high, though:

    ❝Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg bodyweight per day❞

    ❝To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg bodyweight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively❞

    ❝Long-term consumption of protein at 2 g per kg bodyweight per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg bodyweight per day for well-adapted subjects❞

    ❝Chronic high protein intake (>2 g per kg bodyweight per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided❞

    Source: Dietary protein intake and human health

    To put this into perspective, if you weigh about 160lbs (about 72kg), this would mean eating more than 144g protein per day, which grabbing a calculator means about 560g of lean beef, or 20oz, or 1¼lb.

    If you’re eating quarter-pounder burgers though, that’s not usually so lean, so you’d need to eat more than nine quarter-pounder burgers per day to get too much protein.

    High protein intake damages the kidneys: True or False?

    True if you have kidney damage already; False if you are healthy. See for example:

    High protein intake increases cancer risk: True or False?

    True or False depending on the source of the protein, so functionally false:

    • Eating protein from red meat sources has been associated with higher risk for many cancers
    • Eating protein from other sources has been associated with lower risk for many cancers

    Source: Red Meat Consumption and Mortality Results From 2 Prospective Cohort Studies

    High protein intake increase risk of heart disease: True or False?

    True or False depending on the source of the protein, so, functionally false:

    • Eating protein from red meat sources has been associated with higher risk of heart disease
    • Eating protein from other sources has been associated with lower risk of heart disease

    Source: Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women

    In summary…

    Getting a good amount of good quality protein is important to health.

    One can get too much, but one would have to go to extremes to do so.

    The source of protein matters:

    • Red meat is associated with many health risks, but that’s not necessarily the protein’s fault.
    • Getting plenty of protein from (ideally: unprocessed) sources such as poultry, fish, and/or plants, is critical to good health.
    • Consuming “whole proteins” (that contain all 9 amino acids that we can’t synthesize) are best.

    Learn more: Complete proteins vs. incomplete proteins (explanation and examples)

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