
Hardcore Self Help: F**k Anxiety – by Dr. Robert Duff
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We’ve reviewed other anxiety books before, so what makes this one different? Mostly, it’s the style.
Aside from swearing approximately once every two lines (so you might want to skip this one if that would bother you), Dr. Duff’s writing is very down-to-earth in other ways too, making it unpretentiously comfortable and accessible without failing to draw upon the wealth of good-practice, evidence-based advice he has to offer.
To that end, he talks about what anxiety is and isn’t, and goes over various approaches, explaining them in a “about” fashion, and also a “how to” fashion, covering areas such as CBT, somatic therapies, social support, when talk therapy is most likely to help.
The book is a quick read (a modest 74 pages), and it’s refreshing that it hasn’t been padded unnecessarily, unlike a lot of books that could have been a fraction of the size without losing value.
Bottom line: if you (or perhaps someone you care about) would benefit from a straight-to-the-point, no-BS approach to dealing with anxiety (that’s actually evidence-based, not just a “get over it” dismissal), then this is the book for you.
Click here to check out Hardcore Self Help: F**k Anxiety, and indeed do just that!
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Is TikTok right? Can adding a teaspoon of cinnamon to your coffee help you burn fat?
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Cinnamon has been long used around the world in both sweet and savoury dishes and drinks.
But a new TikTok trend claims adding a teaspoon of cinnamon to your daily coffee (and some cocoa to make it more palatable) for one week can help you burn fat. Is there any truth to this?
Evannovostro/Shutterstock Not all cinnamon is the same
There are two types of cinnamon, both of which come from grinding the bark of the cinnamomum tree and may include several naturally occurring active ingredients.
Cassia cinnamon is the most common type available in grocery stores. It has a bitter taste and contains higher levels of one of the active ingredient cinnamaldehyde, a compound that gives cinnamon its flavour and odour. About 95% of cassia cinnamon is cinnamaldehyde.
The other is Ceylon cinnamon, which tastes sweeter. It contains about 50-60% cinnamaldehyde.
Does cinnamon burn fat? What does the research say?
A review of 35 studies examined whether consuming cinnamon could affect waist circumference, which is linked to increased body fat levels. It found cinnamon doses below 1.5 grams per day (around half a teaspoon) decreased waist circumference by 1.68cm. However, consuming more than 1.5g/day did not have a significant effect.
A meta-analysis of 21 clinical trials with 1,480 total participants found cinnamon also reduced body mass index (BMI) by 0.40kg/m² and body weight by 0.92kg. But it did not change the participants’ composition of fat or lean mass.
Another umbrella review, which included all the meta-analyses, found a small effect of cinnamon on weight loss. Participants lost an average of 0.67kg and reduced their BMI by 0.45kg/m².
The effect appears small. Radu Sebastian/Shutterstock So overall, the weight loss we see from these high-quality studies is very small, ranging anywhere from two to six months and mostly with no change in body composition.
The studies included people with different diseases, and most were from the Middle East and/or the Indian subcontinent. So we can’t be certain we would see this effect in people with other health profiles and in other countries. They were also conducted over different lengths of time from two to six months.
The supplements were different, depending on the study. Some had the active ingredient extracted from cinnamon, others used cinnamon powder. Doses varied from 0.36g to 10g per day.
They also used the two different types of cinnamon – but none of the studies used cinnamon from the grocery store.
How could cinnamon result in small amounts of weight loss?
There are several possible mechanisms.
It appears to allow blood glucose (sugar) to enter the body’s cells more quickly. This lowers blood glucose levels and can make insulin work more effectively.
It also seems to improve the way we break down fat when we need it for energy.
Finally, it may make us feel fuller for longer by slowing down how quickly the food is released from our stomach into the small intestine.
What are the risks?
Cinnamon is generally regarded as safe when used as a spice in cooking and food.
However, in recent months the United States and Australia have issued health alerts about the level of lead and other heavy metals in some cinnamon preparations.
Lead enters as a contaminant during growth (from the environment) and in harvesting. In some cases, it has been suggested there may have been intentional contamination.
Some people can have side effects from cinnamon, including gastrointestinal pain and allergic reactions.
One of the active ingredients, coumarin, can be toxic for some people’s livers. This has prompted the European Food Authority to set a limit of 0.1mg/kg of body weight.
Cassia cinnamon contains up to 1% of coumarin, and the Ceylon variety contains much less, 0.004%. So for people weighing above 60kg, 2 teaspoons (6g) of cassia cinnamon would bring them over the safe limit.
What about the coffee and cocoa?
Many people may think coffee can also help us lose weight. However there isn’t good evidence to support this yet.
An observational study found drinking one cup of regular coffee was linked to a reduction in weight that is gained over four years, but by a very small amount: an average of 0.12kg.
Good-quality cocoa and dark chocolate have also been shown to reduce weight. But again, the weight loss was small (between 0.2 and 0.4kg) and only after consuming it for four to eight weeks.
So what does this all mean?
Using cinnamon may have a very small effect on weight, but it’s unlikely to deliver meaningful weight loss without other lifestyle adjustments.
We also need to remember these trials used products that differ from the cinnamon we buy in the shops. How we store and how long we keep cinnamon might also impact or degrade the active ingredients.
And consuming more isn’t going to provide additional benefit. In fact, it could increase your risk of side effects.
So if you enjoy the taste of cinnamon in your coffee, continue to add it, but given its strong taste, you’re likely to only want to add a little.
And no matter how much we’d like this to be true, we certainly won’t gain any fat-loss benefits by consuming cinnamon on doughnuts or in buns, due to their high kilojoule count.
If you want to lose weight, there are evidence-backed approaches that won’t spoil your morning coffee.
Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Build Strong Feet: Exercises To Strengthen Your Foot & Ankle
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A lot depends on the health of our feet, especially when it comes to their strength and stability. But they often get quite neglected, when it comes to maintenance. Here’s how to help your feet keep the rest of your body in good condition:
On a good footing
The foot-specific exercises recommended here include:
- Active toe flexion/extension: curl and extend your toes
- Active toe adduction/abduction: use a towel for feedback this time as you spread your toes
- “Short foot” exercise: create an arch by bringing the base of your big toe towards your heel
- Resisted big toe flexion: use resistance bands; flex your big toe while controlling the others.
- Standing big toe flexion (isometric): press your big toe against an inclined surface as forcefully as you can
- Foot bridge exercise: hold your position with the front part of your feet on an elevated surface, to strengthen the arch.
- Heel raises: which can be progressed from basic to more advanced variations, increasing difficulty
- Ankle movements: dorsiflexion, inversion, etc, to increase mobility
It’s important to also look after your general lower body strength and stability, including (for example) single-leg deadlifts, step-downs, and lunges
Balance and proprioceptive exercises are good too, such as a static or dynamic one-leg balances, progressing to doing them with your eyes closed and/or on unstable surfaces (be careful, of course, and progress to this only when confident).
For more on all of these, an explanation of the anatomy, some other exercises too, and visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like to read:
Steps For Keeping Your Feet A Healthy Foundation
Take care!
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Buckwheat vs Millet – Which is Healthier?
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Our Verdict
When comparing buckwheat to millet, we picked the buckwheat.
Why?
Both of these naturally gluten-free grains* have their merits, but we say buckwheat comes out on top for most people (we’ll discuss the exception later).
*technically buckwheat is a flowering pseudocereal and not only not a wheat, but also not even a grain at all. Talking in culinary terms, though, we’ll call it a grain, much like we call many botanical fruits “vegetables”.
Considering the macros first of all, buckwheat has more than 2x the fiber while millet has slightly more carbs. An easy win for buckwheat (they’re about equal on protein, by the way).
In the category of vitamins, buckwheat has more of vitamins B5, E, and K, while millet has more of vitamins B1, B2, B3, B6, and B9. Superficially that’s a 5:3 win for millet, though buckwheat’s margins of difference are notably much greater, so the overall vitamin coverage could arguably be considered a tie.
When it comes to minerals, buckwheat has more calcium, copper, iron, magnesium, manganese, potassium, and selenium, while millet has more phosphorus and zinc. For most of the minerals compared, buckwheat’s margins of difference are again much greater. An easy win for buckwheat, in any case.
This all adds up to a clear win for buckwheat, but as promised, there is an exception: if you have issues with your kidneys that mean you are avoiding oxalates, then millet becomes the healthier choice, as buckwheat is rather high in oxalates while millet is low in same.
For everyone else: enjoy either or both! Diversity is good. But buckwheat’s the more nutritionally dense.
Want to learn more?
You might like:
Grains: Bread Of Life, Or Cereal Killer?
Enjoy!
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The Microbeads That Fight Fat
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…and other items from this week’s health news:
Move over, microplastics
Researchers (Dr. Yue Wu et al.) have developed edible microbeads made from green tea polyphenols, vitamin E and seaweed that form chemical bonds with fat droplets, are protected from stomach acid by the seaweed coating, then expand and bind fats in the gut, so that they can then be excreted without being absorbed—much like resistant starches do with cholesterol.
Dr. Wu and her team say the beads are nearly flavorless, can be made into small boba-like balls for drinks and desserts, and have no known side effects. All ingredients are FDA-approved, food-grade, and production can be scaled up easily.
The earliest clinical trials were with rats, and now a human clinical trial is underway:
Read in full: Edible microbeads trap fat to support weight loss
Related: The Food Additive You Do Want
You know what’s really ironic?
Hemoglobin!
You probably know that hemoglobin carries oxygen in red blood cells, but it’s also found in astrocytes (brain helper cells) where it acts as an antioxidant by breaking down hydrogen peroxide (which yes, is present in the brain).
This is big news, because most antioxidant drugs that have been trialled for this, failed because they couldn’t cross the blood–brain barrier, were unstable, and/or harmed healthy cells. In contrast, astrocytic hemoglobin works like a “pseudoperoxidase,” neutralizing H₂O₂ into harmless water, protecting neurons from oxidative damage.
You may be thinking: that’s great, but what can we do about it? The researchers created a small water-soluble molecule (with the snappy name: KDS12025) that crosses the blood–brain barrier, binds to hemoglobin, and boosts its H₂O₂-degrading ability nearly 100-fold without affecting oxygen transport:
Read in full: Hemoglobin emerges as a natural antioxidant defense in the brain
Related: Avoiding Anemia (More Than Just “Get More Iron”)
Low water, high stress
Hydration is important, but what a lot of people don’t know is that adults who drink less than 1.5 liters of water daily show over 50% higher cortisol response to stress compared with those meeting water intake recommendations.
Which is a lot!
Why this happens: dehydration triggers vasopressin release, which conserves water via the kidneys but also stimulates cortisol release in the brain’s stress center.
In particular, the researchers recommend that staying hydrated before stressful events, for which they give the examples of deadlines or public speaking, can help your body manage stress more effectively. Just, maybe visit the bathroom before you go on stage!
Read in full: Low daily fluid intake linked to higher stress hormone response in adults
Related: 8 Signs Of High Cortisol & How To Reverse “Cortisol Face”
Take care!
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AI could help us more accurately screen for breast cancer, new research
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At least 20,000 Australian women are diagnosed with breast cancer each year. And more than 3,300 die from the disease.
To save women’s lives, we need to detect breast cancer early. Breast screening, which halves women’s risk of dying from breast cancer, is key to that.
A new Australian study published today in The Lancet Digital Health suggests AI could help improve how we screen for breast cancer.
Sasun Bughdaryan/Unsplash How do we currently screen for breast cancer?
Since 1992, Australia has offered free breast X-rays, known as mammograms, every two years to women aged between 50 and 74. Just over half of eligible women participate.
Of the women found to have cancer, about 25% are diagnosed between the biennial screens. These “interval cancers” are often aggressive and, unfortunately, more likely to be fatal.
In some cases, a more sensitive screening test may have detected them earlier.
The role of AI
Australia’s BreastScreen program was established in response to several major clinical trials conducted between the 1960s and 1980s. The screening technology used by the program has not substantially changed since then.
Researchers are now exploring risk-adjusted screening, which tailors screening to women based on their risk, as a way to detect more cancers earlier. This may include programs offering different technologies for women at higher risk of developing breast cancer.
Currently, we generally assess cancer risk via questionnaires that help identify if a woman has any risk factors associated with breast cancer.
One risk factor is breast density which refers to how much glandular tissue is in the breast. As well as being a risk factor for breast cancer, the higher a woman’s breast density, the harder it is to detect cancer on a mammogram.
We can also use one-off genetic testing to identify women with a higher lifetime risk of developing breast cancer. This involves looking for high-risk gene mutations such as BRCA1 and BRCA2, which are associated with increased breast and ovarian cancer risk. Genetic testing can also help us estimate a person’s lifetime risk of developing breast cancer.
More recently, researchers have been investigating artificial intelligence (AI) as a new approach to assess breast cancer risk. A new Australian study, published in The Lancet Digital Health today, focused on a specific AI tool known as BRAIx.
What did the study involve? And what did it find?
This study used an AI tool, known as BRAIx, trained using BreastScreen Australia data to help radiologists assess mammograms.
The study assessed how well BRAIx predicted women’s risk of developing breast cancer in the next four years, among women who had a clear mammogram.
Of the 95,823 Australian women assessed, 1.1% (1,098) had developed breast cancer in the four years after they received a clear mammogram. Of the 4,430 Swedish women assessed, 6.9% had developed breast cancer within two years of a clear screen.
The study findings show that BRAIx scores were very useful for identifying women who were more likely to develop cancer one to two years after having a clear screen. Findings from the Australian dataset suggest BRAIx scores identified cancers found three to four years later, but with less accuracy.
These findings suggest BRAIx could help identify women who might benefit from additional tests. This may include an MRI (which uses a magnetic field to produce images of organs and tissue) or contrast-enhanced mammography (which uses an iodine dye to improve the visibility of a regular mammogram).
These findings reinforce a 2024 Swedish study that used an AI-based risk assessment to select women for additional testing. The researchers referred 7% of women to have a follow-up MRI, and 6.5% of were found to have cancers missed by mammograms.
Does the study have any limitations?
As with most studies, yes. Here are two.
- it’s difficult to compare BRAIx to genetic testing. This is because BRAIx is trained to find missed or emerging cancers over a four year period. In contrast, genetic testing identifies a person’s risk of developing cancer over their lifetime
- it might not use the best breast density data. This study found BRAIx more accurately predicts breast cancer risk compared to assessments based on breast density. But this breast density data was collected using a different tool to those used by the Breastscreen program. So this finding should be interpreted carefully.
So, where to from here?
The study adds to a growing body of evidence that AI risk assessment could help breast screening programs find cancers earlier.
BRAIx is now being trialled as part of the BreastScreen Victoria program, to help read mammograms. And other states are already using and evaluating different AI tools for reading mammograms.
So it may be time for Australia to conduct a national, independent review of these new tools. As part of a more risk-adjusted approach to breast screening, they could save lives.
Carolyn Nickson, Principal Research Fellow, Cancer Elimination Collaboration, University of Sydney; The University of Melbourne and Bruce Mann, Professor of Surgery, Specialist Breast Surgeon, The University of Melbourne
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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What’s in the supplements that claim to help you cut down on bathroom breaks? And do they work?
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With one in four Australian adults experiencing problems with incontinence, some people look to supplements for relief.
With ingredients such as pumpkin seed oil and soybean extract, a range of products promise relief from frequent bathroom trips.
But do they really work? Let’s sift through the claims and see what the science says about their efficacy.
Christian Moro/Shutterstock What is incontinence?
Incontinence is the involuntary loss of bladder or bowel control, leading to the unintentional leakage of urine or faeces. It can range from occasional minor leaks to a complete inability to control urination and defecation.
This condition can significantly impact daily activities and quality of life, and affects women more often than it affects men.
Some people don’t experience bladder leakage but can sometimes feel an urgent need to go to the bathroom. This is known as overactive bladder syndrome, and occurs when the muscles around the bladder tighten on their own, which greatly reduces its capacity. The result is the person feels the need to go to the bathroom much more frequently.
There are many potential causes of incontinence and overactive bladders, including menopause, pregnancy and child birth, urinary tract infections, pelvic floor disorders, and an enlarged prostate. Conditions such as diabetes, neurological disorders and certain medications (such as diuretics, sleeping pills, antidepressants and blood-pressure drugs) can also contribute.
While pelvic muscle rehabilitation and behavioural techniques for bladder retraining can be helpful, some people are interested in pharmaceutical solutions.
What’s in these products?
A number of supplements are available in Australia that include ingredients used in traditional medicine for urinary incontinence and overactive bladders. The three most common ingredients are:
- Cucurbita pepo (pumpkin seed extract)
- glycine max (soybean extract)
- an extract from the bark of the Crateva magna or nurvala (Varuna) tree.
The supplements have common ingredients. Author How are they supposed to work?
Pumpkin seeds are rich in plant sterols that are thought to reduce the testosterone-related enlargement of the prostate, as well as having broader anti-inflammatory effects. The seed extracts can also contain oleic acid, which may help increase bladder capacity by relaxing the muscles around the organ.
Soybean extracts are rich in isoflavones, especially daidzen and genistein. Like olieic acid, these are thought to act on the muscles around the bladder. Because isoflavones are similar in structure to the female hormone oestrogen, soy extracts may be most beneficial for postmenopausal women who have overactive bladders.
Crateva extract is rich in lupeol- and sterol-based chemicals which have strong anti-inflammatory effects. This has benefits not just for enlarged prostates but possibly also for reducing urinary tract infections.
Do they actually work?
It’s important to note that the government has only approved these types of supplements as “listed medicines”. This means the ingredients have only been assessed for safety. The companies behind the products have not had to provide evidence they actually work.
A 2014 clinical trial examined a combined pumpkin seed and soybean extract called cucurflavone on people with overactive bladders. The 120 participants received either a placebo or a daily 1,000mg dose of the herbal mixture over a period of 12 weeks.
By the end of study, those in the cucurflavone group went to the bathroom around three fewer times per day, compared with people in the control group, who only went to the bathroom on average one fewer time each day.
In a different trial, researchers examined a combination of Crateva bark extract with herbal extracts of horsetail and Japanese evergreen spicebush, called Urox.
For the 150 participants, the Urox formulation helped participants go to the bathroom less frequently when compared with placebo treatment.
After eight weeks of treatment, participants in the placebo group were going to the bathroom to urinate 11 times per day. Those in the Urox group were only going around to 7.5 times per day. And those who took Urox also needed to go to the bathroom one fewer time during the night.
Finally, another study also examined a Creteva, horsetail and Japanese spicebush combination, but this time in children. They were given either a 420mg dose of the supplement or a placebo, and then monitored for how many times they wet the bed.
After two months of taking the supplement, slightly more than 40% of the 24 kids in the supplement group wet the bed less often.
While these results may look promising, there are considerable limitations to the studies which means the data may not be reliable. For example, the trials didn’t include enough participants to have reliable data. To conclusively provide efficacy, final-stage clinical trials require data for between 300 and 3,000 patients.
From the studies, it is also not clear whether some participants were also taking other medicines as well as the supplement. This is important, as medications can interfere with how the supplements work, potentially making them less or more effective.
What if you want to take them?
If you have incontinence or an overactive bladder, you should always discuss this with your doctor, as it may due to a serious or treatable underlying condition.
Otherwise, your GP may give you strategies or exercises to improve your bladder control, prescribe medications or devices, or refer you to a specialist.
If you do decide to take a supplement, discuss this with your doctor and local pharmacist so they can check that any product you choose will not interfere with any other medications you may be taking.
Nial Wheate, Professor of Pharmaceutical Chemistry, Macquarie University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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