How Mood Drugs & Sleep Problems Affect Women’s Hormones
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…and other items from this week’s health news:
Sleep, drugs, and mixed messages
Most people know that irregular sleep, shift work, jet lag, and artificial light at night can disturb one’s circadian rhythm, but menstrual cycles? Yes, that too!
How this happens: it’s because the timing systems are deeply connected; the brain’s “master clock” interacts with reproductive systems, linking daily and monthly cycles. Furthermore, shorter daylight lengthens reproductive cycles, while longer daylight shortens them, showing sensitivity to seasonal changes—or anything your body might reasonably mistake for a seasonal change (given the ubiquity of bright lights these days).
The same study also found that mood stabilizers have hormonal side effects: lithium, used for bipolar disorder, can lengthen circadian rhythms and disrupt hormonal cycles.
You may be wondering: is this of any relevance to me, postmenopause? And the answer is: it depends, because if you’re on HRT, chances are your body will still adapt to a monthly cycle—even without ova to ovulate (and so forth), the hypothalamus will still regulate the metabolism of your estrogen, no matter whether that estrogen came from your ovaries or a pharmacy. However, the symptoms should be much less severe, and you shouldn’t experience bleeding after the first 6 months or so.
Read in full: How disrupted sleep and mood drugs impact women’s hormonal and mental health
Related: The Other Circadian Rhythms
Long COVID extra bad for many women
Long COVID, short end of the stick? It certainly seems so:
Researchers (Dr. Jacqueline Maybin et al.) have found that women with long COVID face higher risk of abnormal uterine bleeding, with symptoms like fatigue, headaches, and muscle pain worsening during perimenstrual and proliferative phases.
How this happens: Dr. Maybin and her team found a cluster of immune cells in the endometrium of affected women, pointing to inflammation as a likely mechanism rather than ovarian hormone disruption. Which is not too shocking, all things considered (long COVID being an ongoing systemic response to an infection long after it should have been necessary), but it’s good to know.
And, in terms of “what we know”, the science for this one is about as sure as science ever is about anything, as it came from three approaches—data from 12,187 women, a three-month clinical follow-up of women with long COVID, and an analysis of blood and endometrial samples.
Since long COVID affects 3–7% of the global population and is twice as common in women, this is pretty important—not just as trivia, but for practical reasons too; it means that menstrual cycle phases should be factored into long COVID biomarkers (something the researchers also called for in their paper).
Read in full: Study reveals bidirectional relationship between long COVID and menstrual disorders
Related: What Can Be Done About Long COVID?
A reasonable, yet unexpected, extra cancer risk
Researchers (Dr. Mariah Bilalaga et al.) found that nonadherence to cervical screenings (i.e., simply not getting it done when invited/recommended to do so by healthcare providers) went up since the pandemic—most likely a side effect of people initially consciously avoiding unnecessarily going to places where one might get infected, and then developing a new habit around same, whether or not the habit is consciously upheld or just habit now for many.
However, while COVID does continue to be risk, so is cancer, and recommendations are to go get screenings when invited/recommended all the same.
Somehow, awareness of the HPV vaccine (that helps prevent cervical cancer, because most cervical cancer is caused by that virus) also dropped, which hasn’t helped cervical cancer numbers stay under control, either:
Read in full: Nonadherence to cervical cancer screening increased after COVID-19 pandemic
Related: Everything you need to know about cervical cancer
Take care!
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Why Dangerous Amoebae Are Spreading In Water Supplies
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It’s not just the famous “brain-eating” amoeba, but yes, it is also that one too:
Naegleria fowleri et al.
First, let’s address the most dangerous species: Naegleria fowleri, often called the brain-eating amoeba, can cause a nearly always fatal brain infection when contaminated water enters the nose during activities such as swimming.
You may remember it from such outbreaks as:
Texas residents warned of tap water tainted with brain-eating microbe
Probably few people are swimming in tap water, but:
- Some will rinse their nose, as with a neti pot
- Humans have an unusual layout of internal cavities that allows connection between the nose and throat, so drinking it can still be an issue.
- You may be wondering whether amoeba can walk up the walls. The answer comes in two parts:
- Yes, though how easily will depend on the state of your mucus membrane
- If you lie down, then that “climb” is now a sideways walk
- You may be wondering whether amoeba can walk up the walls. The answer comes in two parts:
But my water is clean, right?
Mayyyyyybe, but it’s best to not count on it, especially not anymore. This is because climate change, aging water infrastructure, and patchy monitoring are all enabling heat-tolerant amoebae to spread into new regions and persist and even thrive in modern water systems.
It’s not just “heat tolerance”, though: these free-living amoebae can survive high temperatures, high pH, and chlorine concentrations that kill most microbes, making standard water treatment methods less effective.
However, it gets worse: amoebae can shelter bacteria and viruses inside their cells, protecting these pathogens from disinfection and contributing not only to their spread, but also to antibiotic resistance as well.
This method of hardy amoebae smuggling bacteria and viruses into your body is called the “Trojan horse effect”, and you can read about it here:
The rising threat of amoebae: a global public health challenge
…and, for that matter:
Scientists call for urgent action as dangerous amoebas spread globally
What’s the best way to be safe?
Filtering water that you get from some other source (e.g. the water supply that your local authority has done its best to purify and probably missed these amoebae) is, generally speaking, good.
Provided you change the filter regularly, of course.
Otherwise, after overusing a filter, at best it won’t be working, and at worst it’ll be adding in bacteria that have multiplied in the filter over however long you left it there.
You may be wondering: can water filters remove microplastics, and can they remove minerals?
The answer in both cases is: sometimes.
- For microplastics it depends on the filter size and the microplastic size (see our previous article for details on that).
- For minerals, it depends on the filter type. Check out:
The H2O Chronicles | 5 Water Filters That Remove Minerals
One other thing to think about: while most water filtration jugs are made of PFAS-free BPA-free plastics for obvious reasons, for greater peace of mind, you might consider investing in a glass filtration jug, like this one ← this is just one example product on Amazon; by all means shop around and find one you like
What about distilling water, you may wonder?
Distilled water is in principle the safest water anywhere, because you know that you’ve removed any nasties, including brain-eating amoebae et al.
However, it’s also devoid of nutrients, because you also removed any minerals it contained. Indeed, if you use a still, you’ll be accustomed to the build-up of these minerals (generally simplified and referenced as “limescale”, but it’s a whole collection of minerals). Furthermore, that loss of nutrients can be more than just a “something good is missing”, because having removed certain ions, that water could now potentially strip minerals from your teeth. In practice, however, you’d probably have to swill it excessively to cause this damage.
Nevertheless, if you have the misfortune of living somewhere like Flint, Michigan, then a water still may be a fair necessity of life. In other places, it can simply be useful to have in case of emergency, of course.
Here’s an example product on Amazon if you’d like to invest in a water still for such cases.
PS: distilled water is also tasteless, and is generally considered bad, tastewise, for making tea and coffee.
Ultimately, the question is how safe you want to be, and what you’re willing to sacrifice to assure that safety.
What about bottled water, you ask?
Not only is it not routinely monitored for such contaminants, but also, there is the unfortunate matter of what else it puts in, see for example:
There are “forever chemicals” in our drinking water. Should standards change to protect our health?
Want to learn more?
Check out:
Water’s Counterintuitive Properties
Take care!
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What to say and how to help if someone close to you has attempted suicide
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If someone close to you has attempted suicide, you may be feeling scared, confused or overwhelmed.
You’re not alone – the most recent data shows more than one in three Australians have been close to someone who has died by or attempted suicide.
Talking about suicide can be really hard. But your support can make a big difference. Here’s what you can do to support someone after a suicide attempt.
Adam Pretty/Getty It’s OK not to have all the answers
The days and weeks after a suicide attempt are often full of intense emotion — for the person who attempted and those who care about them.
Your loved one might feel guilt, shame, anger, confusion or relief. They might also be tired, both physically and emotionally. Meanwhile, you might feel worried, shocked, helpless, or unsure about what to say.
All of these feelings are normal. There’s no “right” way to feel in this situation. But staying connected and offering care (even in small ways) is one of the most powerful things you can do.
How you can help: emotional support
It’s OK to acknowledge the suicide attempt – avoiding it can add to feelings of stigma or isolation. But you don’t need to ask for details, and if you feel overwhelmed it’s also OK to set gentle boundaries.
If you’re unsure what to say, you can be honest about that.
Just be there. Let your loved one know you’re there to listen, without pressure or judgement.
Don’t rush the conversation. If they’re not ready to talk, that’s OK. Let them set the pace.
Avoid guilt or blame. Saying things like “how could you do this to us?” can make someone feel worse. Instead, say something like: “I’m really glad you’re still here. I care about you.”
Reassure them. Tell them they’re not alone and that it’s OK to ask for help.
How you can help: practical support
Offer help with everyday tasks, such as going to appointments, making meals or tidying up.
Encourage (but don’t force) activities they enjoy – maybe a walk, a movie, or just hanging out quietly.
If you’re not sure what would help, ask. Try: “What would make today a bit easier for you?”
Try not to take it personally if they seem withdrawn or say “nothing will help”. They may be feeling overwhelmed.
Stay with them, if they’re open to it, or check in later with a text message. Small acts that don’t require a response, such as dropping off a meal, can go a long way.
You don’t have to do this alone
Supporting someone after a suicide attempt can be both physically and emotionally draining. You might find yourself constantly alert, watching for signs they might be struggling again. This “hypervigilance” is normal, but remember – you don’t have to do this alone.
One person is not a support network. While your care and support make a real difference, professional help is essential too, whether from a psychologist, doctor or counsellor.
It can also help to bring in other trusted people, such as siblings, parents, friends or teachers. Ask your loved one who they’d like to involve, and how.
Support works best when shared.
If you’re worried it might happen again
Mental health professionals often help create a safety plan after a suicide attempt.
This is a step-by-step guide for what to do if suicidal thoughts come back. It usually includes information such as warning signs, how to reduce immediate risks, and strategies to use in the moment.
A plan can also involve personal motivations to keep going and a list of resources, trusted people and emergency contacts.
Lifeline has a free app called Beyond Now, where a plan can be written, saved, and shared with trusted people.
If you want to – and your loved one is open to it – ask if you can be part of the plan or at least know what to do if they’re in crisis again.
Don’t forget: your wellbeing matters too
This situation can take a toll on your own wellbeing. You might feel anxious, tired, sad, or even guilty, and struggle with sleep or appetite.
It’s OK to not be OK.
Make time to look after yourself – eat well, rest, move your body and talk to people you trust. You don’t need to share private details about your loved one to get the support you need.
If it feels overwhelming, speak to a doctor or therapist. Your GP can help set up a mental health treatment plan, which helps you access subsidised counselling.
And if you ever have thoughts of suicide yourself, or you’re deeply worried about someone, reach out – help is available 24/7.
Recovery is different for everyone
Recovery after a suicide attempt doesn’t follow a set path – it’s different for everyone. It may involve professional support, medication, changes in routine, or time off from work or school. Rebuilding takes time and often comes with ups and downs.
Patience and compassion – for your loved one and yourself – can make all the difference.
Remember, you’re not alone, and there is help available.
Beyond Blue:
- call: 1300 22 4636
- visit their website.
Suicide Call Back Service is a free nationwide service providing 24/7 phone and online counselling to people affected by suicide:
- call: 1300 659 467
- visit their website.
13YARN is a free and confidential 24/7 national crisis support line for Aboriginal and Torres Strait Islander people who are feeling overwhelmed or having difficulty coping. Call 13 92 76. WellMob also has a list of culturally safe mental health organisations for First Nations people.
Milena Heinsch, Professor and Head of Social Work, University of Tasmania and Campbell Tickner, Senior Fellow in Social Work, University of Tasmania
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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7 Steps to Get Off Sugar and Carbohydrates – by Susan Neal
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We will not keep the steps a mystery; abbreviated, they are:
- decide to really do this thing
- get knowledge and support
- clean out that pantry/fridge/etc and put those things behind you
- buy in healthy foods while starving your candida
- plan for an official start date, so that everything is ready
- change the way you eat (prep methods, timings, etc)
- keep on finding small ways to improve, without turning back
Particularly important amongst those are starving the candida (the fungus in your gut that is responsible for a lot of carb cravings, especially sugar and alcohol—which latter can be broken down easily into sugar), and changing the “how” of eating as well as the “what”; those are both things that are often overlooked in a lot of guides, but this one delivers well.
Walking the reader by the hand through things like that is probably the book’s greatest strength.
In the category of subjective criticism, the author does go off-piste a little at the end, to take a moment while she has our attention to talk about other things.
For example, you may not need “Appendix 7: How to Become A Christian and Disciple of Jesus Christ”.
Of course if that calls to you, then by all means, follow your heart, but it certainly isn’t a necessary step of quitting sugar. Nevertheless, the diversion doesn’t detract from the good dietary change advice that she has just spent a book delivering.
Bottom line: there’s no deep science here, but there’s a lot of very good, very practical advice, that’s consistent with good science.
Click here to check out 7 Steps to Get Off Sugar, and watch your health improve!
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Blackberries vs Pineapple – Which is Healthier?
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Our Verdict
When comparing blackberries to pineapple, we picked the blackberries.
Why?
Both are certainly great! But…
In terms of macros, blackberries have nearly 4x the fiber and slightly more protein, while pineapple has slightly more carbs; a clear win for blackberries.
In the category of vitamins, blackberries have more of vitamins A, B3, B5, B7, B9, E, K, and choline, while pineapple has more of vitamins B1, B2, B6, and C; an 8:4 win for blackberries.
Looking at minerals, blackberries have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while pineapple has more manganese; a third win for blackberries.
When it comes to other considerations, blackberries have a lot more polyphenols, while pineapple has bromelain (see below for details); so we’ll call this section a tie.
Adding up the sections makes for a clear overall win for blackberries, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
Bromelain vs Inflammation & Much More
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Brussels Sprouts vs Spinach – Which is Healthier?
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Our Verdict
When comparing Brussels sprouts to spinach, we picked the spinach.
Why?
It was close! Which is hardly surprising, as Brussels sprouts almost always win head-to-head comparisons with most things. In this case…
In terms of macros, the sprouts have more fiber, carbs, and protein, making them the more nutrient-dense option in the macros category.
In the category of vitamins, sprouts have more of vitamins B1, B5, B6, and C, while spinach has more of vitamins A, B2, B3, B9, E, and K, thus a win for spinach here.
When it comes to minerals, sprouts have more phosphorus and selenium, while spinach has more calcium, copper, iron, magnesium, manganese, potassium, and zinc—another win for spinach.
With regard to phytochemicals, spinach has a higher polyphenol content (mostly flavonols), and on the flipside, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues). So this category could be swung any which way depending on the state of your kidneys. For simplicity, we’ll record this round as a tie, but its constituent parts are worth bearing in mind.
Thus, adding up the sections makes for an overall win for spinach, unless you have kidney problems that necessitate keeping your oxalate levels down, in which case, Brussels sprouts. Either way, it was close, so do enjoy either or both; diversity is good!
Want to learn more?
You might like:
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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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