Why Some People Get Sick More (And How To Not Be One Of Them)

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Some people have never yet had COVID (so far so good, this writer included); others are on their third bout already; others have not been so lucky and are no longer with us to share their stories.

Obviously, even the healthiest and/or most careful person can get sick, and it would be folly to be complacent and think “I’m not a person who gets sick; that happens to other people”.

Nor is COVID the only thing out there to worry about; there’s always the latest outbreak-du-jour of something, and there are always the perennials such as cold and flu—which are also not to be underestimated, because both weaken us to other things, and flu has killed very many, from the 50,000,000+ in the 1918 pandemic, to the 700,000ish that it kills each year nowadays.

And then there are the combination viruses:

Move over, COVID and Flu! We Have “Hybrid Viruses” To Contend With Now

So, why are some people more susceptible?

Firstly, some people are simply immunocompromised. This means for example that:

  • perhaps they have an inflammatory/autoimmune disease of some kind (e.g. lupus, rheumatoid arthritis, type 1 diabetes), or…
  • perhaps they are taking immunosuppressants for some reason (e.g. because they had an organ transplant), or…
  • perhaps they have a primary infection that leaves them vulnerable to secondary infections. Most infections will do this to some degree or another, but some are worse for it than others; untreated HIV is a clear example. The HIV itself may not kill people, but (if untreated) the resultant AIDS will leave a person open to being killed by almost any passing opportunistic pathogen. Pneumonia of various kinds being high on the list, but it could even be something as simple as the common cold, without a working immune system to fight it.

See also: How To Prevent (Or Reduce) Inflammation

And for that matter, since pneumonia is a very common last-nail-in-the-coffin secondary infection (especially: older people going into hospital with one thing, getting a secondary infection and ultimately dying as a result), it’s particularly important to avoid that, so…

See also: Pneumonia: What We Can & Can’t Do About It

Secondly, some people are not immunocompromised per the usual definition of the word, but their immune system is, arguably, compromised.

Cortisol, the stress hormone, is an immunosuppressant. We need cortisol to live, but we only need it in small bursts here and there (such as when we are waking up the morning). When high cortisol levels become chronic, so too does cortisol’s immunosuppressant effect.

Top things that cause elevated cortisol levels include:

  • Stress
  • Alcohol
  • Smoking

Thus, the keys here are to 1) not smoke 2) not drink, ideally, or at least keep consumption low, but honestly even one drink will elevate cortisol levels, so it’s better not to, and 3) manage stress.

See also: Lower Your Cortisol! (Here’s Why & How)

Other modifiable factors

Being aware of infection risk and taking steps to reduce it (e.g. avoiding being with many people in confined indoor places, masking as appropriate, handwashing frequently) is a good preventative strategy, along with of course getting any recommended vaccines as they come available.

What if they fail? How can we boost the immune system?

We talked about not sabotaging the immune system, but what about actively boosting it? The answer is yes, we certainly can (barring serious medical reasons why not), as there are some very important lifestyle factors too:

Beyond Supplements: The Real Immune-Boosters!

One final last-line thing…

Since if we do get an infection, it’s better to know sooner rather than later… A recent study shows that wearable activity trackers can (if we pay attention to the right things) help predict disease, including highlighting COVID status (positive or negative) about as accurately (88% accuracy) as rapid screening tests. Here’s a pop-science article about it:

Wearable activity trackers show promise in detecting early signals of disease

Take care!

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    Food scientist Sadia Badiei serves up life and health tips, from embracing growth to mindful eating habits. Lean into change, set actionable goals, and talk kindly to yourself.

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  • The Real Reason Most Women Don’t Lose Belly Fat

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    Notwithstanding the title, this does also go for men too, by the way—while hormones count, they count differently. People with an estrogen-based metabolism (so usually: women) will usually have more body fat, which can make it harder to get visible muscletone, for those who want that. But people with a testosterone-based metabolism (so usually: men) will have different fat storage patterns, and belly-fat is more testosterone-directed than estrogen-directed (estrogen will tend to put it more to the thighs, butt, back, breasts, etc).

    So the advice here is applicable to all…

    Challenges and methods

    The biggest barrier to success: many people give up when results are not immediate, especially if our body has been a certain way without change for a long time.

    • “Oh, I guess it’s just genetics”
    • “Oh, I guess it’s just age”
    • “Oh, I guess it’s just because of [chronic condition]”

    …and such things can be true! And yet, in each of the cases, persisting is still usually what the body needs.

    So, should we give ourselves some “tough love” and force ourselves through discomfort?

    Yes and no, Lefkowith says. It is important to be able to push through some discomfort, but it’s also important that whatever we’re doing should be sustainable—which means we do need to push, while also allowing ourselves adequate recovery time, and not taking unnecessary risks.

    In particular, she advises to:

    • remember that at least half the work is in the kitchen not the gym, and to focus more on adding protein than reducing calories
    • enjoy a regular but varied core exercise routine
    • stimulate blood flow to stubborn areas, which can aid in fat mobilization
    • focus on getting nutrient-dense foods
    • prioritize recovery and strategic rest

    For more details on these things and more, enjoy:

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

    Want to learn more?

    You might also like to read:

    Visceral Belly Fat: What It Is & How To Lose It

    Take care!

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  • Behavioral Activation Against Depression & Anxiety

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    Behavioral Activation Against Depression & Anxiety

    Psychologists do love making fancy new names for things.

    You thought you were merely “eating your breakfast”, but now it’s “Happiness-Oriented Basic Behavioral Intervention Therapy (HOBBIT)” or something.

    This one’s quite simple, so we’ll keep it short for today, but it is one more tool for your toolbox:

    What is Behavioral Activation?

    Behavioral Activation is about improving our mood (something we can’t directly choose) by changing our behavior (something we usually can directly choose).

    An oversimplified (and insufficient, as we will explain, but we’ll use this one to get us started) example would be “whistle a happy tune and you will be happy”.

    Behavioral Activation is not a silver bullet

    Or if it is, then it’s the kind you have to keep shooting, because one shot is not enough. However, this becomes easier than you might think, because Behavioral Activation works by…

    Creating a Positive Feedback Loop

    A lot of internal problems in depression and anxiety are created by the fact that necessary and otherwise desirable activities are being written off by the brain as:

    • Pointless (depression)
    • Dangerous (anxiety)

    The inaction that results from these aversions creates a negative feedback loop as one’s life gradually declines (as does one’s energy, and interest in life), or as the outside world seems more and more unwelcoming/scary.

    Instead, Behavioral Activation plans activities (usually with the help of a therapist, as depressed/anxious people are not the most inclined to plan activities) that will be:

    • attainable
    • rewarding

    The first part is important, because the maximum of what is “attainable” to a depressed/anxious person can often be quite a small thing. So, small goals are ideal at first.

    The second part is important, because there needs to be some way of jump-starting a healthier dopamine cycle. It also has to feel rewarding during/after doing it, not next year, so short term plans are ideal at first.

    So, what behavior should we do?

    That depends on you. Behavioral Activation calls for keeping track of our activities (bullet-journaling is fine, and there are apps* that can help you, too) and corresponding moods.

    *This writer uses the pragmatic Daylio for its nice statistical analyses of bullet-journaling data-points, and the very cute Finch for more keyword-oriented insights and suggestions. Whatever works for you, works for you, though! It could even be paper and pen.

    Sometimes the very thought of an activity fills us with dread, but the actual execution of it brings us relief. Bullet-journaling can track that sort of thing, and inform decisions about “what we should do” going forwards.

    Want a ready-made brainstorm to jump-start your creativity?

    Here’s list of activities suggested by TherapistAid (a resource hub for therapists)

    Want to know more?

    You might like:

    Take care!

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  • Pomegranate’s Health Gifts Are Mostly In Its Peel

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    Pomegranate Peel’s Potent Potential

    Pomegranates have been enjoying a new surge in popularity in some parts, widely touted for their health benefits. What’s not so widely touted is that most of the bioactive compounds that give these benefits are concentrated in the peel, which most people in most places throw away.

    They do exist in the fruit too! But if you’re discarding the peel, you’re missing out:

    Food Applications and Potential Health Benefits of Pomegranate and its Derivatives

    “That peel is difficult and not fun to eat though”

    Indeed. Drying the peel, especially freeze-drying it, is a good first step:

    ❝Freeze drying peels had a positive effect on the total phenolic, tannins and flavonoid than oven drying at all temperature range. Moreover, freeze drying had a positive impact on the +catechin, -epicatechin, hesperidin and rutin concentrations of fruit peel. ❞

    Source: Effect of drying on the bioactive compounds, antioxidant, antibacterial and antityrosinase activities of pomegranate peel

    Once it is freeze-dried, it is easy to grind it into a powder for use as a nutritional supplement.

    “How useful is it?”

    Studies with 500mg and 1000mg per day in people with cases of obesity and/or type 2 diabetes saw significant improvements in assorted biomarkers of cardiometabolic health, including blood pressure, blood sugar levels, cholesterol, and hemoglobin A1C:

    It also has anticancer properties:

    …and neuroprotective benefits:

    …and it may protect against osteopenia and osteoporosis, but we only have animal or in vitro studies so far, for example:

    Want to try it?

    We don’t sell it, but you can buy pomegranates at your local supermarket, or buy the peel extract ready-made from online sources; here’s an example on Amazon for your convenience

    (the marketing there is for use of the 100% pomegranate peel powder as a face mask; it also has health benefits for the skin when applied topically, but we didn’t have time to cover that today)

    Enjoy!

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Related Posts

  • ‘Sleep tourism’ promises the trip of your dreams. Beyond the hype plus 5 tips for a holiday at home
  • Shame and blame can create barriers to vaccination

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    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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  • You can thaw and refreeze meat: five food safety myths busted

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    This time of year, most fridges are stocked up with food and drinks to share with family and friends. Let’s not make ourselves and our guests sick by getting things wrong when preparing and serving food.

    As the weather warms up, so does the environment for micro-organisms in foods, potentially allowing them to multiply faster to hazardous levels. So put the drinks on ice and keep the fridge for the food.

    But what are some of those food safety myths we’ve long come to believe that aren’t actually true?

    Myth 1: if you’ve defrosted frozen meat or chicken you can’t refreeze it

    From a safety point of view, it is fine to refreeze defrosted meat or chicken or any frozen food as long as it was defrosted in a fridge running at 5°C or below. Some quality may be lost by defrosting then refreezing foods as the cells break down a little and the food can become slightly watery.

    Another option is to cook the defrosted food and then divide into small portions and refreeze once it has stopped steaming. Steam in a closed container leads to condensation, which can result in pools of water forming. This, combined with the nutrients in the food, creates the perfect environment for microbial growth. So it’s always best to wait about 30 minutes before refrigerating or freezing hot food.

    Plan ahead so food can be defrosted in the fridge, especially with large items such as a frozen turkey or roll of meat. If left on the bench, the external surface could be at room temperature and micro-organisms could be growing rapidly while the centre of the piece is still frozen!

    Myth 2: Wash meat before you prepare and/or cook it

    It is not a good idea to wash meats and poultry when preparing for cooking. Splashing water that might contain potentially hazardous bacteria around the kitchen can create more of a hazard if those bacteria are splashed onto ready-to-eat foods or food preparation surfaces.

    It is, however, a good idea to wash fruits and vegetables before preparing and serving, especially if they’re grown near or in the ground as they may carry some dirt and therefore micro-organisms.

    This applies particularly to foods that will be prepared and eaten without further cooking. Consuming foods raw that traditionally have been eaten cooked or otherwise processed to kill pathogenic micro-organisms (potentially deadly to humans) might increase the risk of food poisoning.

    Fruit, salad, vegetables and other ready-to-eat foods should be prepared separately, away from raw meat, chicken, seafood and other foods that need cooking.

    Myth 3: Hot food should be left out to cool completely before putting it in the fridge

    It’s not OK to leave perishable food out for an extended time or overnight before putting it in the fridge.

    Micro-organisms can grow rapidly in food at temperatures between 5° and 60°C. Temperature control is the simplest and most effective way of controlling the growth of bacteria. Perishable food should spend as little time as possible in the 5-60°C danger zone. If food is left in the danger zone, be aware it is potentially unsafe to eat.

    Hot leftovers, and any other leftovers for that matter, should go into the fridge once they have stopped steaming to reduce condensation, within about 30 minutes.

    Large portions of hot food will cool faster if broken down into smaller amounts in shallow containers. It is possible that hot food such as stews or soup left in a bulky container, say a two-litre mixing bowl (versus a shallow tray), in the fridge can take nearly 24 hours to cool to the safe zone of less than 5°C.

    Myth 4: If it smells OK, then it’s OK to eat

    This is definitely not always true. Spoilage bacteria, yeasts and moulds are the usual culprits for making food smell off or go slimy and these may not make you sick, although it is always advisable not to consume spoiled food.

    Pathogenic bacteria can grow in food and not cause any obvious changes to the food, so the best option is to inhibit pathogen growth by refrigerating foods.

    Myth 5: Oil preserves food so it can be left at room temperature

    Adding oil to foods will not necessarily kill bugs lurking in your food. The opposite is true for many products in oil if anaerobic micro-organisms, such as Clostridium botulinum (botulism), are present in the food. A lack of oxygen provides perfect conditions for their growth.

    Outbreaks of botulism arising from consumption of vegetables in oil – including garlic, olives, mushrooms, beans and hot peppers – have mostly been attributed to the products not being properly prepared.

    Vegetables in oil can be made safely. In 1991, Australian regulations stipulated that this class of product (vegetables in oil) can be safely made if the pH (a measure of acid) is less than 4.6. Foods with a pH below 4.6 do not in general support the growth of food-poisoning bacteria including botulism.

    So keep food out of the danger zone to reduce your guests’ risk of getting food poisoning this summer. Check out other food safety tips and resources from CSIRO and the Food Safety Information Council, including testing your food safety knowledge.

    Cathy Moir, Team leader, Microbial and chemical sciences, Food microbiologist and food safety specialist, CSIRO

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

    The Conversation

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  • Dr. Greger’s Anti-Aging Eight

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    Dr. Greger’s Anti-Aging Eight

    This is Dr. Michael Greger. We’ve featured him before: Brain Food? The Eyes Have It!

    This time, we’re working from his latest book, the excellent “How Not To Age”, which we reviewed all so recently. It is very information-dense, but we’re going to be focussing on one part, his “anti-aging eight”, that is to say, eight interventions he rates the most highly to slow aging in general (other parts of the book pertained to slowing eleven specific pathways of aging, or preserving specific bodily functions against aging, for example).

    Without further ado, his “anti-aging eight” are…

    1. Nuts
    2. Greens
    3. Berries
    4. Xenohormesis & microRNA manipulation
    5. Prebiotics & postbiotics
    6. Caloric restriction / IF
    7. Protein restriction
    8. NAD+

    As you may have noticed, some of these are things might appear already on your grocery shopping list; others don’t seem so “household”. Let’s break them down:

    Nuts, greens, berries

    These are amongst the most nutrient-dense and phytochemical-useful parts of the diet that Dr. Greger advocates for in his already-famous “Dr. Greger’s Daily Dozen”.

    For brevity, we’ll not go into the science of these here, but will advise you: eat a daily portion of nuts, a daily portion of berries, and a couple of daily portions of greens.

    Xenohormesis & microRNA manipulation

    You might, actually, have these on your grocery shopping list too!

    Hormesis, you may recall from previous editions of 10almonds, is about engaging in a small amount of eustress to trigger the body’s self-strengthening response, for example:

    Xenohormesis is about getting similar benefits, second-hand.

    For example, plants that have been grown to “organic” standards (i.e. without artificial pesticides, herbicides, fertilizers) have had to adapt to their relatively harsher environment by upping their levels of protective polyphenols and other phytochemicals that, as it turns out, are as beneficial to us as they are to the plants:

    Hormetic Effects of Phytochemicals on Health and Longevity

    Additionally, the flip side of xenohormesis is that some plant compounds can themselves act as a source of hormetic stress that end up bolstering us. For example:

    Redox-linked effects of green tea on DNA damage and repair, and influence of microsatellite polymorphism in HMOX-1: results of a human intervention trial

    In essence, it’s not just that it has anti-oxidant effect; it also provides a tiny oxidative-stress immunization against serious sources of oxidative stress—and thus, aging.

    MicroRNA manipulation is, alas, too complex to truly summarize an entire chapter in a line or two, but it has to do with genetic information from the food that we eat having a beneficial or deleterious effect to our own health:

    Diet-derived microRNAs: unicorn or silver bullet?

    A couple of quick takeaways (out of very many) from Dr. Greger’s chapter on this is to spring for the better quality olive oil, and skip the cow’s milk:

    Prebiotics & Postbiotics

    We’re short on space, so we’ll link you to a previous article, and tell you that it’s important against aging too:

    Making Friends With Your Gut (You Can Thank Us Later)

    An example of how one of Dr. Greger’s most-recommended postbiotics helps against aging, by the way:

    (Urolithin can be found in many plants, and especially those containing tannins)

    See also: How to Make Urolithin Postbiotics from Tannins

    Caloric restriction / Intermittent fasting

    This is about lowering metabolic load and promoting cellular apoptosis (programmed cell death; sounds bad; is good) and autophagy (self-consumption; again, sounds bad; is good).

    For example, he cites the intermittent fasters’ 46% lower risk of dying in the subsequent years of follow-up in this longitudinal study:

    Association of periodic fasting lifestyles with survival and incident major adverse cardiovascular events in patients undergoing cardiac catheterization

    For brevity we’ll link to our previous IF article, but we’ll revisit caloric restriction in a main feature on of these days:

    Fasting Without Crashing? We sort the science from the hype!

    Dr. Greger favours caloric restriction over intermittent fasting, arguing that it is easier to adhere to and harder to get wrong if one has some confounding factor (e.g. diabetes, or a medication that requires food at certain times, etc). If adhered to healthily, the benefits appear to be comparable for each, though.

    Protein restriction

    In contrast to our recent main feature Protein vs Sarcopenia, in which that week’s featured expert argued for high protein consumption levels, protein restriction can, on the other hand, have anti-aging effects. A reminder that our body is a complex organism, and sometimes what’s good for one thing is bad for another!

    Dr. Greger offers protein restriction as a way to get many of the benefits of caloric restriction, without caloric restriction. He further notes that caloric restriction without protein restriction doesn’t decrease IGF-1 levels (a marker of aging).

    However, for FGF21 levels (these are good and we want them higher to stay younger), what matters more than lowering proteins in general is lowering levels of the amino acid methionine—found mostly in animal products, not plants—so the source of the protein matters:

    Regulation of longevity and oxidative stress by nutritional interventions: role of methionine restriction

    For example, legumes deliver only 5–10% of the methionine that meat does, for the same amount of protein, so that’s a factor to bear in mind.

    NAD+

    This is about nicotinamide adenine dinucleotide, or NAD+ to its friends.

    NAD+ levels decline with age, and that decline is a causal factor in aging, and boosting the levels can slow aging:

    Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence

    Can we get NAD+ from food? We can, but not in useful quantities or with sufficient bioavailability.

    Supplements, then? Dr. Greger finds the evidence for their usefulness lacking, in interventional trials.

    How to boost NAD+, then? Dr. Greger prescribes…

    Exercise! It boosts levels by 127% (i.e., it more than doubles the levels), based on a modest three-week exercise bike regimen:

    Skeletal muscle NAMPT is induced by exercise in humans

    Another study on resistance training found the same 127% boost:

    Resistance training increases muscle NAD+ and NADH concentrations as well as NAMPT protein levels and global sirtuin activity in middle-aged, overweight, untrained individuals

    Take care!

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