HRT & Your Heart

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝So the reason that someone on estrogen has a slightly higher chance of a heart attack is…what? Is it just because there’s a higher body fat?❞

There shouldn’t be higher chance of a heart attack once everything’s been taken into account, and indeed estrogen has some cardioprotective benefits, along with competing properties, e.g:

❝The cardiovascular effects of estrogen require a careful balancing act between possible advantages, such as enhanced lipid profiles and vascular function, and possible concerns, like increased thrombotic risk.

Estrogen has cardioprotective properties in premenopausal women❞

~ Dr. Ayesha Javed et al.

Source: The Relationship Between Myocardial Infarction and Estrogen Use: A Literature Review

The risks and benefits of HRT are numerous, and/but a lot of the risks are associated only with animal-derived HRT rather bioidentitical, so you might want to check out our previous article:

HRT: A Tale Of Two Approaches (Bioidentical vs Animal)

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  • The Case of the Armadillo: Is It Spreading Leprosy in Florida?

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    GAINESVILLE, Fla. — In an open-air barn at the edge of the University of Florida, veterinarian Juan Campos Krauer examines a dead armadillo’s footpads and ears for signs of infection.

    Its claws are curled tight and covered in blood. Campos Krauer thinks it was struck in the head while crossing a nearby road.

    He then runs a scalpel down its underside. He removes all the important organs: heart, liver, kidneys. Once the specimens are bottled up, they’re destined for an ultra-cold freezer in his lab at the college.

    Campos Krauer plans to test the armadillo for leprosy, an ancient illness also known as Hansen’s disease that can lead to nerve damage and disfigurement in humans. He and other scientists are trying to solve a medical mystery: why Central Florida has become a hot spot for the age-old bacteria that cause it.

    Leprosy remains rare in the United States. But Florida, which often reports the most cases of any state, has seen an uptick in patients. The epicenter is east of Orlando. Brevard County reported a staggering 13% of the nation’s 159 leprosy cases in 2020, according to a Tampa Bay Times analysis of state and federal data.

    Many questions about the phenomenon remain unanswered. But leprosy experts believe armadillos play a role in spreading the illness to people. To better understand who’s at risk and to prevent infections, about 10 scientists teamed up last year to investigate. The group includes researchers from the University of Florida, Colorado State University, and Emory University in Atlanta.

    “How this transmission is happening, we really don’t know,” said Ramanuj Lahiri, chief of the laboratory research branch for the National Hansen’s Disease Program, which studies the bacteria involved and cares for leprosy patients across the country.

    ‘Nothing Was Adding Up’

    Leprosy is believed to be the oldest human infection in history. It probably has been sickening people for at least 100,000 years. The disease is highly stigmatized — in the Bible, it was described as a punishment for sin. In more modern times, patients were isolated in “colonies” around the world, including in Hawaii and Louisiana.

    In mild cases, the slow-growing bacteria cause a few lesions. If left untreated, they can paralyze the hands and feet.

    But it’s actually difficult to fall ill with leprosy, as the infection isn’t very contagious. Antibiotics can cure the ailment in a year or two. They’re available for free through the federal government and the World Health Organization, which launched a campaign in the 1990s to eliminate leprosy as a public health problem.

    In 2000, reported U.S. cases dropped to their lowest point in decades with 77 infections. But they later increased, averaging about 180 per year from 2011 to 2020, according to data from the National Hansen’s Disease Program.

    During that time, a curious trend emerged in Florida.

    In the first decade of the 21st century, the state logged 67 cases. Miami-Dade County noted 20 infections — the most of any Florida county. The vast majority of its cases were acquired outside the U.S., according to a Times analysis of Florida Department of Health data.

    But over the next 10 years, recorded cases in the state more than doubled to 176 as Brevard County took center stage.

    The county, whose population is about a fifth the size of Miami-Dade’s, logged 85 infections during that time — by far the most of any county in the state and nearly half of all Florida cases. In the previous decade, Brevard noted just five cases.

    Remarkably, at least a quarter of Brevard’s infections were acquired within the state, not while the individuals were abroad. India, Brazil, and Indonesia diagnose more leprosy cases than anywhere, reporting over 135,000 infections combined in 2022 alone. People were getting sick even though they hadn’t traveled to such areas or been in close contact with existing leprosy patients, said Barry Inman, a former epidemiologist at the Brevard health department who investigated the cases and retired in 2021.

    “Nothing was adding up,” Inman said.

    A few patients recalled touching armadillos, which are known to carry the bacteria. But most didn’t, he said. Many spent a lot of time outdoors, including lawn workers and avid gardeners. The cases were usually mild.

    It was difficult to nail down where people got the illness, he added. Because the bacteria grow so slowly, it can take anywhere from nine months to 20 years for symptoms to begin.

    Amoeba or Insect Culprits?

    Heightened awareness of leprosy could play a role in Brevard’s groundswell of cases.

    Doctors must report leprosy to the health department. Yet Inman said many in the county didn’t know that, so he tried to educate them after noticing cases in the late 2000s.

    But that’s not the sole factor at play, Inman said.

    “I don’t think there’s any doubt in my mind that something new is going on,” he said.

    Other parts of Central Florida have also recorded more infections. From 2011 to 2020, Polk County logged 12 cases, tripling its numbers compared with the previous 10 years. Volusia County noted 10 cases. It reported none the prior decade.

    Scientists are honing in on armadillos. They suspect the burrowing critters may indirectly cause infections through soil contamination.

    Armadillos, which are protected by hard shells, serve as good hosts for the bacteria, which don’t like heat and can thrive in the animals whose body temperatures range from a cool 86-95 degrees.

    Colonists probably brought the disease to the New World hundreds of years ago, and somehow armadillos became infected, said Lahiri, the National Hansen’s Disease Program scientist. The nocturnal mammals can develop lesions from the illness just as humans can. More than 1 million armadillos occupy Florida, estimated Campos Krauer, an assistant professor in the University of Florida’s Department of Large Animal Clinical Sciences.

    How many carry leprosy is unclear. A study published in 2015 of more than 600 armadillos in Alabama, Florida, Georgia, and Mississippi found that about 16% showed evidence of infection. Public health experts believe leprosy was previously confined to armadillos west of the Mississippi River, then spread east.

    Handling the critters is a known hazard. Lab research shows that single-cell amoebas, which live in soil, can also carry the bacteria.

    Armadillos love to dig up and eat earthworms, frustrating homeowners whose yards they damage. The animals may shed the bacteria while hunting for food, passing it to amoebas, which could later infect people.

    Leprosy experts also wonder if insects help spread the disease. Blood-sucking ticks might be a culprit, lab research shows.

    “Some people who are infected have little to no exposure to the armadillo,” said Norman Beatty, an assistant professor of medicine at the University of Florida. “There is likely another source of transmission in the environment.”

    Campos Krauer, who’s been searching Gainesville streets for armadillo roadkill, wants to gather infected animals and let them decompose in a fenced-off area, allowing the remains to soak into a tray of soil while flies lay eggs. He hopes to test the dirt and larvae to see if they pick up the bacteria.

    Adding to the intrigue is a leprosy strain found only in Florida, according to scientists.

    In the 2015 study, researchers discovered that seven armadillos from the Merritt Island National Wildlife Refuge, which is mostly in Brevard but crosses into Volusia, carried a previously unseen version of the pathogen.

    Ten patients in the region were stricken with it, too. At the genetic level, the strain is similar to another type found in U.S. armadillos, said Charlotte Avanzi, a Colorado State University researcher who specializes in leprosy.

    It’s unknown if the strain causes more severe disease, Lahiri said.

    Reducing Risk

    The public should not panic about leprosy, nor should people race to euthanize armadillos, researchers warn.

    Scientists estimate that over 95% of the global human population has a natural ability to ward off the disease. They believe months of exposure to respiratory droplets is needed for person-to-person transmission to occur.

    But when infections do happen, they can be devastating.

    “If we better understand it,” Campos Krauer said, “the better we can learn to live with it and reduce the risk.”

    The new research may also provide insight for other Southern states. Armadillos, which don’t hibernate, have been moving north, Campos Krauer said, reaching areas like Indiana and Virginia. They could go farther due to climate change.

    People concerned about leprosy can take simple precautions, medical experts say. Those working in dirt should wear gloves and wash their hands afterward. Raising garden beds or surrounding them with a fence may limit the chances of soil contamination. If digging up an armadillo burrow, consider wearing a face mask, Campos Krauer said.

    Don’t play with or eat the animals, added John Spencer, a scientist at Colorado State University who studies leprosy transmission in Brazil. They’re legal to hunt year-round in Florida without a license.

    Campos Krauer’s team has so far examined 16 dead armadillos found on Gainesville area roads, more than 100 miles from the state’s leprosy epicenter, trying to get a preliminary idea of how many carry the bacteria.

    None has tested positive yet.

    This article was produced through a partnership between KFF Health News and the Tampa Bay Times.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • What Matters Most For Your Heart?

    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.

    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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  • Green Curry Salmon Burgers

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    These lean and healthy burgers are as quick and easy to make as they are good for entertaining. The serving-bed has its nutritional secrets too! All in all, an especially heart-healthy and brain-healthy dish.

    You will need

    • 4 skinless salmon fillets, cubed (Vegetarian/Vegan? Consider this Plant-Based Salmon Recipe or, since they are getting blended, simply substitute 1½ cups cooked chickpeas instead with 1 tbsp tahini)
    • 2 cloves garlic, chopped
    • 2 tbsp thai green curry paste
    • juice of two limes, plus wedges to serve
    • 1 cup quinoa
    • ½ cup edamame beans, thawed if they were frozen
    • large bunch fresh cilantro (or parsley if you have the “soap “cilantro tastes like soap” gene), chopped
    • extra virgin olive oil, for frying
    • 1 tbsp chia seeds
    • 1 tbsp nutritional yeast
    • 2 tsp black pepper, coarse ground

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the salmon, garlic, curry paste, nutritional yeast, and half the lime juice into a food processor, and blend until smooth.

    2) Remove, divide into four parts, and shape into burger patty shapes. Put them in the fridge where they can firm up while we do the next bit.

    3) Cook the quinoa with the tablespoon of chia seeds added (which means boiling water and then letting it simmer for 10–15 minutes; when the quinoa is tender and unfurled a little, it’s done).

    4) Drain the quinoa with a sieve, and stir in the edamame beans, the rest of the lime juice, the cilantro, and the black pepper. Set aside.

    5) Using the olive oil, fry the salmon burgers for about 5 minutes on each side.

    6) Serve; we recommend putting the burgers atop the rest, and adding a dash of lime at the table.

    (it can also be served this way!)

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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Related Posts

  • Why Do We Have Pores, And Could We Not?
  • 10 Healthiest Foods You Should Eat In The Morning

    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.

    For many of us, our creative minds aren’t their absolute best first thing in the morning, and it’s easy to reach for what’s available, if we haven’t planned ahead.

    So here’s some inspiration for the coming week! If you’re a regular coffee-and-toast person, at least consider alternating some of these with that:

    • Oatmeal with fresh fruit: fiber, energy, protein, vitamins and minerals (10almonds tip: we recommend making it as overnight oats! Same nutrients, lower glycemic index)
    • Greek yogurt parfait: probiotic gut benefits, along with all the goodness of fruit
    • Avocado toast: so many nutrients; most famous for the healthy fats, but there’s lots more in there too!
    • Egg + vegetable scramble: protein, healthy fats, vitamins and minerals, fiber
    • Smoothie bowl: many nutrients—But be aware that blending will reduce fiber and make the sugar quicker to enter your bloodstream. Still not bad as an occasional feature for the sake of variety, though!
    • Wholegrain pancakes: energy, fiber, and whatever your toppings! Fresh fruit is a top-tier choice; the video suggests maple syrup; we however invite you to try aged balsamic vinegar instead (sounds unlikely, we know, but try it and you’ll see; it is so delicious and your blood sugars will thank you too!)
    • Chia pudding: so many nutrients in this one; chia seeds are incredible!
    • Quinoa breakfast bowl: the healthy grains are a great start to the day, and contain a fair bit of protein too, and served with nuts, seeds, and diced fruit, many more nutrients get added to the mix. Unclear why the video-makers want to put honey or maple syrup on everything.
    • Berries: lots of vitamins, fiber, hydration, and very many polyphenols

    For a quick visual overview, and a quick-start preparation guide for the ones that aren’t just “berries” or similar, enjoy this short (3:11) video:

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

    PS: They said 10, and we only counted 9. Where is the tenth one? Who would say “10 things” and then ostensibly only have 9? Who would do such a thing?!

    About that chia pudding…

    It’s a great way to get a healthy dose of protein, healthy fats, antioxidants, and a lot of other benefits for the heart and brain:

    The Tiniest Seeds With The Most Value

    Enjoy!

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  • Capsaicin For Weight Loss And Against Inflammation

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    Capsaicin’s Hot Benefits

    Capsaicin, the compound in hot peppers that makes them spicy, is a chemical irritant and a neurotoxin. However, humans being humans, we decided to eat them for fun.

    In contrast to many other ways in which humans recreationally enjoy things that are objectively poisonous, consuming capsaicin (in moderation) is considered to have health benefits, such as aiding weight loss (by boosting metabolism) and reducing inflammation.

    Let’s see what the science says…

    First: is it safe?

    Capsaicin is classified as “Generally Recognized As Safe”. That said, the same mechanism that causes them to boost metabolism, does increase blood pressure:

    Mechanisms underlying the hypertensive response induced by capsaicin

    If you are in good cardiovascular health, this increase should be slight and not pose any threat, unless for example you enter a chili-eating contest when not acclimated to such:

    Capsaicin and arterial hypertensive crisis

    As ever, if unsure, do check with your doctor first, especially if you are taking any blood pressure medications, or otherwise have known blood pressure issues.

    Does it really boost metabolism?

    It certainly does; it works by increasing oxygen consumption and raising body temperature, both of which mean more calories will be burned for the same amount of work:

    Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications

    This means, of course, that chili peppers enjoy the status of being functionally a “negative calorie” food, and a top-tier one at that:

    Chili pepper as a body weight-loss food

    Here’s a good quality study that showed a statistically significant* fat loss improvement over placebo:

    Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis

    *To put it in numbers, the benefit was:

    • 5.91 percentage points lower body fat percentage than placebo
    • 6.68 percentage points greater change in body fat mass than placebo

    See also: Difference between percentages and percentage points

    For those who prefer big reviews than single studies, we’ve got you covered:

    The Effects of Capsaicin and Capsiate on Energy Balance: Critical Review and Meta-analyses of Studies in Humans

    Does it really reduce inflammation?

    Counterintuitive as it may seem, yes. By means of reducing oxidative stress. Given that things that reduce oxidative stress tend to reduce inflammation, and in turn tend to reduce assorted disease risks (from diabetes to cancer to Alzheimer’s), this probably has more knock-on benefits too, but we don’t have room to explore all of those today.

    Fresh peppers are best for this, but dried peppers (such as when purchased as a ground spice in the supermarket, or when purchased as a capsule-based supplement) still have a very respectable anti-inflammatory effect:

    How much should we take?

    It’s recommended to start at a low dose and gradually increase it, but 2–6mg of capsaicin per day is the standard range used in studies.

    If you’re getting this from peppers, then for example cayenne pepper (a good source of capsaicin) contains around 2.5mg of capsaicin per 1 gram of cayenne.

    In the case of capsules, if for example you don’t like eating hot pepper, this will usually mean taking 2–6 capsules per day, depending on dosage.

    Make sure to take it with plenty of water!

    Where can we get it?

    Fresh peppers or ground spice from your local grocery store is fine. Your local health food store probably sells the supplements, too.

    If you’d like to buy it online, here is an example product on Amazon.

    Note: options on Amazon were more limited than usual, so this product is not vegan, and probably not halal or kosher, as the capsule contains an unspecified gelatin.

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  • Unwell Women – by Dr. Elinor Cleghorn

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    For a demographic that makes up a little over half of the world’s population, women are paradoxically marginalized in healthcare. And in other ways too, but this book is about health.

    Dr. Cleghorn had to fight for seven (!) years to get her own lupus condition recognized as such, and continues to have to fight for it to be taken seriously on an ongoing basis. And yet, 95% of the book is not about her and her experiences, but rather, the bigger picture.

    The book is divided into sections, by period in history. From Hippocrates to the modern day, Dr. Cleghorn gives us a well-researched, incredibly well-referenced overview of the marginalization of women’s health. Far from being a dry history book in the early parts though, it’s fascinating and engaging throughout.

    The modern day sections are part shining a light into dark areas, part practical information-and-advice “did you know this happens, and you can do this about it”, and part emphatic call-to-action to demand better.

    Bottom line: this book is in this reviewer’s “top 5 books read this year”, and we highly recommend it to you.

    Click here to check out Unwell Women, and don’t settle!

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