Infections Here, Infections There…

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This week in health news, let’s take a look at infections outside and in, and how to walk away from it all (in a good way):

The bird that flu away

This one cannot be described as good news. Basically, bird flu is now already epidemic amongst cows in the US, with 845 herds (not 845 cows; 845 herds) testing positive across 16 states. The US Department of Agriculture earlier this month announced a federal order to test milk nationwide. Researchers welcomed the news, but said it should have happened months ago—before the virus was so entrenched. It currently has a fatality rate of 2–5% in cows; we don’t have enough data to reasonably talk about its fatality rate in humans—yet.

❝It’s disheartening to see so many of the same failures that emerged during the COVID-19 crisis re-emerge❞

~ Tom Bollyky, director of the Global Health Program at the Council on Foreign Relations

Read in full: How America lost control of the bird flu, setting the stage for another pandemic

Related: Cows’ Milk, Bird Flu, & You

Alzheimer’s from the gut upwards

Alzheimer’s is generally thought of as being a purely brain thing, but there’s a link between a [specific] chronic gut infection, and the development of Alzheimer’s disease. This infection is called human cytomegalovirus, or HCMV for short, and usually we’ve all been exposed to it by young adulthood. However, for some people, it lingers in an active state in the gut, wherefrom it may travel to the brain via the vagus nerve “gut-brain highway”. And once there, well, you can guess the rest:

Read in full: The surprising role of gut infection in Alzheimer’s disease

Related: How To Reduce Your Alzheimer’s Risk

Walking back to happiness

Analyzing data from 96,138 adults around the world, showed that more steps meant less depression for participants.

You may be thinking “well yes, depressed people walk less”, but more specifically, increases in activity showed increases in anti-depressive benefits, with even small incremental increases showing correspondingly incremental benefits. Specifically, each additional 1,000 steps per day corresponded to a 9% reduction in depression:

Read in full: Higher daily step counts associated with fewer depressive symptoms

Related: Walking… Better.

Take care!

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  • Lonely? Here’s how to connect with old friends – and make new ones
    Loneliness is quietly emerging as one of the most significant health issues in Australia, and it can affect people of all ages, backgrounds and life stages. Long-term survey data released last month showed the number of Australians who agree with the statement “I seem to have a lot of friends” has fallen noticeably since 2010….

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  • You Don’t Need To Stretch After Your Workout For Better Flexibility

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    Liv Townsend, flexibility coach, explains why:

    Some of the claimed benefits are a bit of a stretch

    The reason you don’t need to stretch after a workout to improve flexibility is because research doesn’t show meaningful benefits for recovery, soreness, or muscle “relengthening.”

    On which note: contrary to a myth floating around, muscles don’t permanently shorten from strength training, so there’s nothing that needs to be “stretched back out” after a session.

    To bust a few further myths: post-workout stretching also doesn’t meaningfully reduce delayed-onset muscle soreness, speed up recovery, or “flush out lactic acid”.

    So, why do you sometimes feel tight after a workout? It’s just because of increased blood flow (the “pump”) and/or fatigue affecting how smoothly your muscles contract and relax, that’s all.

    In reality, lifting through a full range of motion already stretches your muscles under load, which can improve flexibility as effectively—or sometimes more effectively—than passive stretching. For this reason, movements that allow deeper ranges contribute more to flexibility than partial-range exercises.

    That said, passive stretching does still have a role, because static stretching (a kind of passive stretching) improves flexibility by training your nervous system to tolerate more stretching, which is different from what strength training provides.

    Still, the timing of when you do that doesn’t matter much; stretching works through consistent exposure over time, not because it’s done immediately after a workout.

    A practical approach instead: if you’re short on time and/or dislike post-workout stretching, skip it and instead do dedicated stretching sessions 2x per week for 10–15 minutes.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Overdone It? How To Speed Up Recovery After Exercise ← for what actually helps in that regard!

    PS: this above-linked article of ours also cites some of the research being talked about above, and further details how post-workout stretching probably won’t help—so you know we’re singing from the same songsheet on this one!

    Take care!

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  • The Powerful Constraints on Medical Care in Catholic Hospitals Across America

    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.

    Nurse midwife Beverly Maldonado recalls a pregnant woman arriving at Ascension Saint Agnes Hospital in Maryland after her water broke. It was weeks before the baby would have any chance of survival, and the patient’s wishes were clear, she recalled: “Why am I staying pregnant then? What’s the point?” the patient pleaded.

    But the doctors couldn’t intervene, she said. The fetus still had a heartbeat and it was a Catholic hospital, subject to the “Ethical and Religious Directives for Catholic Health Care Services” that prohibit or limit procedures like abortion that the church deems “immoral” or “intrinsically evil,” according to its interpretation of the Bible.

    “I remember asking the doctors. And they were like, ‘Well, the baby still has a heartbeat. We can’t do anything,’” said Maldonado, now working as a nurse midwife in California, who asked them: “What do you mean we can’t do anything? This baby’s not going to survive.”

    The woman was hospitalized for days before going into labor, Maldonado said, and the baby died.

    Ascension declined to comment for this article.

    The Catholic Church’s directives are often at odds with accepted medical standards, especially in areas of reproductive health, according to physicians and other medical practitioners.

    The American College of Obstetricians and Gynecologists’ clinical guidelines for managing pre-labor rupture of membranes, in which a patient’s water breaks before labor begins, state that women should be offered options, including ending the pregnancy.

    Maldonado felt her patient made her wishes clear.

    “Under the ideal medical practice, that patient should be helped to obtain an appropriate method of terminating the pregnancy,” said Christian Pettker, a professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine, who helped author the guidelines.

    He said, “It would be perfectly medically appropriate to do a termination of pregnancy before the cessation of cardiac activity, to avoid the health risks to the pregnant person.”

    “Patients are being turned away from necessary care,” said Jennifer Chin, an OB-GYN at UW Medicine in Seattle, because of the “emphasis on these ethical and religious directives.”

    They can be a powerful constraint on the care that patients receive at Catholic hospitals, whether emergency treatment when a woman’s health is at risk, or access to birth control and abortions.

    More and more women are running into barriers to obtaining care as Catholic health systems have aggressively acquired secular hospitals in much of the country. Four of the 10 largest U.S. hospital chains by number of beds are Catholic, according to federal data from the Agency for Healthcare Research and Quality. There are just over 600 Catholic general hospitals nationally and roughly 100 more managed by Catholic chains that place some religious limits on care, a KFF Health News investigation reveals.

    Maldonado’s experience in Maryland came just months before the Supreme Court’s ruling in 2022 to overturn Roe v. Wade, a decision that compounded the impact of Catholic health care restrictions. In its wake, roughly a third of states have banned or severely limited access to abortion, creating a one-two punch for women seeking to prevent pregnancy or to end one. Ironically, some states where Catholic hospitals dominate — such as Washington, Oregon, and Colorado — are now considered medical havens for women in nearby states that have banned abortion.

    KFF Health News analyzed state-level birth data to discover that more than half a million babies are born each year in the U.S. in Catholic-run hospitals, including those owned by CommonSpirit Health, Ascension, Trinity Health, and Providence St. Joseph Health. That’s 16% of all hospital births each year, with rates in 10 states exceeding 30%. In Washington, half of all babies are born at such hospitals, the highest share in the country.

    “We had many instances where people would have to get in their car to drive to us while they were bleeding, or patients who had had their water bags broken for up to five days or even up to a week,” said Chin, who has treated patients turned away by Catholic hospitals.

    Physicians who turned away patients like that “were going against evidence-based care and going against what they had been taught in medical school and residency,” she said, “but felt that they had to provide a certain type of care — or lack of care — just because of the strength of the ethical and religious directives.”

    Following religious mandates can be dangerous, Chin and other clinicians said.

    When a patient has chosen to end a pregnancy after the amniotic sac — or water — has broken, Pettker said, “any delay that might be added to a procedure that is inevitably going to happen places that person at risk of serious, life-threatening complications,” including sepsis and organ infection.

    Reporters analyzed American Hospital Association data as of August and used Catholic Health Association directories, news reports, government documents, and hospital websites and other materials to determine which hospitals are Catholic or part of Catholic systems, and gathered birth data from state health departments and hospital associations. They interviewed patients, medical providers, academic experts, advocacy organizations, and attorneys, and reviewed hundreds of pages of court and government records and guidance from Catholic health institutions and authorities to understand how the directives affect patient care.

    Nationally, nearly 800,000 people have only Catholic or Catholic-affiliated birth hospitals within an hour’s drive, according to KFF Health News’ analysis. For example, that’s true of 1 in 10 North Dakotans. In South Dakota, it’s 1 in 20. When care is more than an hour away, academic researchers often define the area as a hospital desert. Pregnant women who must drive farther to a delivery facility are at higher risk of harm to themselves or their fetus, research shows.

    Many Americans don’t have a choice — non-Catholic hospitals are too far to reach in an emergency or aren’t in their insurance networks. Ambulances may take patients to a Catholic facility without giving them a say. Women often don’t know that hospitals are affiliated with the Catholic Church or that they restrict reproductive care, academic research suggests.

    And, in most of the country, state laws shield at least some hospitals from lawsuits for not performing procedures they object to on religious grounds, leaving little recourse for patients who were harmed because care was withheld. Thirty-five states prevent patients from suing hospitals for not providing abortions, including 25 states where abortion remains broadly legal. About half of those laws don’t include exceptions for emergencies, ectopic pregnancies, or miscarriages. Sixteen states prohibit lawsuits against hospitals for refusing to perform sterilization procedures.

    “It’s hard for the ordinary citizen to understand, ‘Well, what difference does it make if my hospital is bought by this other big health system, as long as it stays open? That’s all I care about,’” said Erin Fuse Brown, who is the director of the Center for Law, Health & Society at Georgia State University and an expert in health care consolidation. Catholic directives also ban medical aid in dying for terminally ill patients.

    People “may not realize that they’re losing access to important services, like reproductive health [and] end-of-life care,” she said.

    ‘Our Faith-Based Health Care Ministry’

    After the Supreme Court ended the constitutional right to abortion in June 2022, Michigan resident Kalaina Sullivan wanted surgery to permanently prevent pregnancy.

    Michigan voters in November that year enshrined the right to abortion under the state constitution, but the state’s concentration of Catholic hospitals means people like Sullivan sometimes still struggle to obtain reproductive health care.

    Because her doctor worked for the Catholic chain Trinity Health, the nation’s fourth-largest hospital system, she had the surgery with a different doctor at North Ottawa Community Health System, an independent hospital near the shores of Lake Michigan.

    Less than two months later, that, too, became a Catholic hospital, newly acquired by Trinity.

    To mark the transition, Cory Mitchell, who at the time was the mission leader of Trinity Health Muskegon, stood before his new colleagues and offered a blessing.

    “The work of your hands is what makes our faith-based health care ministry possible,” he said, according to a video of the ceremony Trinity Health provided to KFF Health News. “May these hands continue to bring compassion, compassion and healing, to all those they touch.”

    Trinity Health declined to answer detailed questions about its merger with North Ottawa Community Health System and the ethical and religious directives. “Our commitment to high-quality, compassionate care means informing our patients of all appropriate care options, and trusting and supporting our physicians to make difficult and medically necessary decisions in the best interest of their patients’ health and safety,” spokesperson Jennifer Amundson said in an emailed statement. “High-quality, safe care is critical for the women in our communities and in cases where a non-critical service is not available at our facility, the physician will transfer care as appropriate.”

    Leaders in Catholic-based health systems have hammered home the importance of the church’s directives, which are issued by the U.S. Conference of Catholic Bishops, all men, and were first drafted in 1948. The essential view on abortion is as it was in 1948. The last revision, in 2018, added several directives addressing Catholic health institution acquisitions or mergers with non-Catholic ones, including that “whatever comes under control of the Catholic institution — whether by acquisition, governance, or management — must be operated in full accord with the moral teaching of the Catholic Church.”

    “While many of the faithful in the local church may not be aware of these requirements for Catholic health care, the local bishop certainly is,” wrote Sister Doris Gottemoeller, a former board member of the Bon Secours Mercy Health system, in a 2023 Catholic Health Association journal article. “In fact, the bishop should be briefed on a regular basis about the hospital’s activities and strategies.”

    Now, for care at a non-Catholic hospital, Sullivan would need to travel nearly 30 miles.

    “I don’t see why there’s any reason for me to have to follow the rules of their religion and have that be a part of what’s going on with my body,” she said.

    Risks Come With Religion

    Nathaniel Hibner, senior director of ethics at the Catholic Health Association, said the ethical and religious directives allow clinicians to provide medically necessary treatments in emergencies. In a pregnancy crisis when a person’s life is at risk, “I do not believe that the ERDs should restrict the physician in acting in the way that they see medically indicated.”

    “Catholic health care is committed to the health of all women and mothers who enter into our facilities,” Hibner said.

    The directives permit care to cure “a proportionately serious pathological condition of a pregnant woman” even if it would “result in the death of the unborn child.” Hibner demurred when asked who defines what that means and when such care is provided, saying, “for the most part, the physician and the patients are the ones that are having a conversation and dialogue with what is supposed to be medically appropriate.”

    It is common for practitioners at any hospital to consult an ethics board about difficult cases — such as whether a teenager with cancer can decline treatment. At Catholic hospitals, providers must ask a board for permission to perform procedures restricted by the religious directives, clinicians and researchers say. For example, could an abortion be performed if a pregnancy threatened the mother’s life?

    How and when an ethics consultation occurs depends on the hospital, Hibner said. “That ethics consultation can be initiated by anyone involved in the direct care of that situation — the patient, the surrogate of that patient, the physician, the nurse, the social worker all have the ability to request a consultation,” he said. When asked whether a consultation with an ethics board can occur without a request, he said “sometimes it could.”

    How strictly directives are followed can depend on the hospital and the views of the local bishop.

    “If the hospital has made a difficult decision about a critical pregnancy or an end-of-life care situation, the bishop should be the first to know about it,” Gottemoeller wrote.

    In an interview, Gottemoeller said that even when pregnancy termination decisions are made on sound ethical grounds, not informing the bishop puts him in a bad position and hurts the church. “If there’s a possibility of it being misunderstood, or misinterpreted, or criticized,” Gottemoeller said, the bishop should understand what happened and why “before the newspapers call him and ask him for an opinion.”

    “And if he has to say, ‘Well, I think you made a mistake,’ well, all right,” she said. “But don’t let him be blindsided. I mean, we’re one church and the bishop has pastoral concern over everything in his diocese.”

    Katherine Parker Bryden, a nurse midwife in Iowa who works for MercyOne, said she regularly tells pregnant patients that the hospital cannot perform tubal sterilization surgery, to prevent future pregnancies, or refer patients to other hospitals that do. MercyOne is one of the largest health systems in Iowa. Nearly half of general hospitals in the state are Catholic or Catholic-affiliated — the highest share among all states.

    The National Catholic Bioethics Center, an ethics authority for Catholic health institutions, has said that referrals for care that go against church teaching would be “immoral.”

    “As providers, you’re put in this kind of moral dilemma,” Parker Bryden said. “Am I serving my patients or am I serving the archbishop and the pope?”

    In response to questions, MercyOne spokesperson Eve Lederhouse said in an email that its providers “offer care and services that are consistent with the guidelines of a Catholic health system.”

    Maria Rodriguez, an OB-GYN professor at Oregon Health & Science University, said that as a resident in the early 2000s at a Catholic hospital she was able to secure permission — what she calls a “pope note” — to sterilize some patients with conditions such as gestational diabetes.

    Annie Iriye, a retired OB-GYN in Washington state, said that more than a decade ago she sought permission to administer medication to hasten labor for a patient experiencing a second-trimester miscarriage at a Catholic hospital. She said she was told no because the fetus had a heartbeat. The patient took 10 hours to deliver — time that would have been cut by half, Iriye said, had she been able to follow her own medical training and expertise. During that time, she said, the patient developed an infection.

    Iriye and Chin were part of an effort by reproductive rights groups and medical organizations that pushed for a state law to protect physicians if they act against Catholic hospital restrictions. The bill, which Washington enacted in 2021, was opposed by the Washington State Hospital Association, whose membership includes multiple large Catholic health systems.

    State lawmakers in Oregon in 2021 enacted legislation that beefed up powers to reject health care mergers if they would reduce access to the types of care constrained by Catholic directives. The hospital lobby has sued to block the statute. Washington state lawmakers introduced similar legislation last year, which the hospital association opposes.

    Hibner said Catholic hospitals are committed to instituting systemic changes that improve maternal and child health, including access to primary, prenatal, and postpartum care. “Those are the things that I think rural communities really need support and advocacy for,” he said.

    Maldonado, the nurse midwife, still thinks of her patient who was forced to stay pregnant with a baby who could not survive. “To feel like she was going to have to fight to have an abortion of a baby that she wanted?” Maldonado said. “It was just horrible.”

    KFF Health News data editor Holly K. Hacker contributed to this report.

    Click to open the methodology Methodology

    By Hannah Recht

    KFF Health News identified areas of the country where patients have only Catholic hospital options nearby. The “Ethical and Religious Directives for Catholic Health Care Services” — which are issued by the U.S. Conference of Catholic Bishops, all men — dictate how patients receive reproductive care at Catholic health facilities. In our analysis, we focused on hospitals where babies are born.

    We constructed a national database of hospital locations, identified which ones are Catholic or Catholic-affiliated, found how many babies are born at each, and calculated how many people live near those hospitals.

    Hospital Universe

    We identified hospitals in the 50 states and the District of Columbia using the American Hospital Association database from August 2023. We removed hospitals that had closed or were listed more than once, added hospitals that were not included, and corrected inaccurate or out-of-date information about ownership, primary service type, and location. We excluded federal hospitals, such as military and Indian Health Service facilities, because they are not open to everyone.

    Catholic Affiliation

    To identify Catholic hospitals, we used the Catholic Health Association’s member directory. We also counted as Catholic a handful of hospitals that are not part of this voluntary membership group but explicitly follow the Ethical and Religious Directives, according to their mission statements, websites, or promotional materials.

    We also tracked Catholic-affiliated hospitals: those that are owned or managed by a Catholic health system, such as CommonSpirit Health or Trinity Health, and are influenced by the religious directives but do not necessarily adhere to them in full. To identify Catholic-affiliated hospitals, we consulted health system and hospital websites, government documents, and news reports.

    We combined both Catholic and Catholic-affiliated hospitals for analysis, in line with previous research about the influence of Catholic directives on health care.

    Births

    To determine the share of births that occur at Catholic or Catholic-affiliated hospitals, we gathered the latest annual number of births by hospital from state health departments. Where recent data was not publicly available, we submitted records requests for the most recent complete year available.

    The resulting data covered births in 2022 for nine states and D.C., births in 2021 for 23 states, births in 2020 for nine states, and births in 2019 for one state. We used data from the 2021 American Hospital Association survey, the latest available at the time of analysis, for the eight remaining states that did not provide birth data in response to our requests. A small number of hospitals have recently opened or closed labor and delivery units. The vast majority of the rest record about the same number of births each year. This means that the results would not be substantially different if data from 2023 were available.

    We used this data to calculate the number of babies born in Catholic and Catholic-affiliated hospitals, as well as non-Catholic hospitals by state and nationally.

    We used hospitals’ Catholic status as of August 2023 in this analysis. In 10 cases where the hospital had already closed, we used Catholic status at the time of the closure.

    Because our analysis focuses on hospital care, we excluded births that occurred in non-hospital settings, such as homes and stand-alone birth centers, as well as federal hospitals.

    Several states suppressed data from hospitals with fewer than 10 births due to privacy restrictions. Because those numbers were so low, this suppression had a negligible effect on state-level totals.

    Drive-Time Analysis

    We obtained hospitals’ geographic coordinates based on addresses in the AHA dataset using HERE’s geocoder. For addresses that could not be automatically geocoded with a high degree of certainty, we verified coordinates manually using hospital websites and Google Maps.

    We calculated the areas within 30, 60, and 90 minutes of travel time from each birth hospital that was open in August 2023 using tools from HERE. We included only hospitals that had 10 or more births as a proxy for hospitals that have labor and delivery units, or where births regularly occur.

    The analysis focused on the areas with hospitals within an hour’s drive. Researchers often define hospital deserts as places where one would have to drive an hour or more for hospital care. (For example: [1] “Disparities in Access to Trauma Care in the United States: A Population-Based Analysis,” [2] “Injury-Based Geographic Access to Trauma Centers,” [3] “Trends in the Geospatial Distribution of Inpatient Adult Surgical Services Across the United States,” [4] “Access to Trauma Centers in the United States.”)

    We combined the drive-time areas to see which areas of the United States have only Catholic or Catholic-affiliated birth hospitals nearby, both Catholic and non-Catholic, non-Catholic only, or none. We then joined these areas to the 2021 census block group shapefile from IPUMS NHGIS and removed water bodies using the U.S. Geological Survey’s National Hydrography Dataset to calculate the percentage of each census block group that falls within each hospital access category. We calculated the number of people in each area using the 2021 “American Community Survey” block group population totals. For example, if half of a block group’s land area had access to only Catholic or Catholic-affiliated hospitals, then half of the population was counted in that category.

    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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  • Galveston Diet Cookbook for Beginners – by Martha McGrew

    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.

    We recently reviewed “The Galveston Diet”, and here’s a cookbook (by a nutritionist) to support that.

    For the most part, it’s essentially keto-leaning, with an emphasis on protein and fats, but without quite the carb-cut that keto tends to have. It’s also quite plant-centric, but it’s not by default vegan or even vegetarian; you will find meat and fish in here. As you might expect from an anti-inflammatory cookbook, it’s light on the dairy too, though fermented dairy products such as yogurt do feature as well.

    The recipes are quite simple and easy to follow, with suggestions of alternative ingredients along the way, making for extra variety as well as convenience.

    If you are going to buy this book, you might want to take a look at the buying options, to ensure you get a full-color version, as recent reprints have photos in black and white, whereas older runs have color throughout.

    Bottom line: if you’d like to cook the Galveston Diet way, this is as good a way to start as any.

    Click here to check out the Galveston Diet Cookbook for Beginners, and get cooking!

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  • What’s the difference between hot sweat and cold sweat?

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    Imagine two scenarios. In the first, you’re hiking uphill on a warm day, beads of sweat rolling down your forehead. In the second, you’ve just remembered you have an exam tomorrow and now the palms of your hands are cold and damp.

    Both involve sweating but the causes and implications are different.

    One scenario produces hot sweat, the other cold sweat. So what’s the difference?

    HUUM/Unsplash

    What is hot sweat?

    This type of sweat is also called thermoregulatory sweat. It’s the body’s natural response to increased core body temperature, which most often comes from physical exertion. As sweat evaporates from the skin, it cools down the body to help prevent overheating.

    When you’ve been exercising, or are outside on a hot day, your body warms up, then sends a message to the hypothalamus region of your brain.

    Your hypothalamus likes to keep your body in an optimum temperature range. So to reduce heat stress it sends signals down the spinal cord and into peripheral nerves (nerves outside the spinal cord and brain). This stimulates secretion of sweat from the eccrine glands in your skin.

    Humans have millions of eccrine glands, which are packed at a density of 250–550 glands per square centimetre on the palms of the hands and soles of the feet. Places where you have hair (such as the face, trunk and limbs) have a lower density of eccrine glands.

    Sweat from eccrine glands is mostly water and salt.

    What is cold sweat?

    Cold sweat is also called psychological sweat. It appears when you’re experiencing stress, anxiety, fear or pain.

    These activate the amygdala, the brain region that helps you feel and respond to emotions. The amygdala then activates the hypothalamus.

    The hypothalamus performs multiple functions simultaneously. It sends signals down the spinal cord and into peripheral nerves to stimulate eccrine glands in the skin.

    It also sends a message to the adrenal glands sitting above the kidneys to release norepinephrine (also called noradrenaline) and epinephrine (adrenaline) hormones. These hormones travel through the blood and affect a different type of sweat gland in the skin, the apocrine glands.

    Apocrine glands are mainly in the armpit, breasts, face and perineum (where the external genitalia are). Sweat from apocrine glands contains lots of lipids (fats), proteins, sugar and ammonia.

    As cold sweat triggers eccrine and apocrine glands, you can sweat all over your body.

    Which type smells more?

    Sweat itself – whether hot or cold – does not smell. But when bacteria on your skin feed on sweat, this produces volatile organic compounds. And it’s these that smell. Blame bacteria such as Corynebacterium, Staphyloccocus and Cutibacterium.

    A small study from Japan showed stress, not exercise, triggered unpleasant body odours in people who normally don’t have body odour.

    That’s probably because bacteria prefer the cold sweat from apocrine glands. It’s a tasty meal, full of fat, protein and sugars.

    Another study analysed the results of 26 earlier studies involving 1,652 people. This showed that when we’re frightened, we give off specific smells via our sweat.

    So yes, fear and stress really do have a distinctive smell that should warn others to stay away.

    In a nutshell

    The terms hot and cold sweat don’t refer to the temperature of the sweat itself. The fluid released is always at body temperature.

    Producing hot sweat is normal and an effective way for your body to lose heat. Cold sweat signals to others that you’re distressed in some way.

    If you’re concerned about your sweating, see your GP. This is especially important if you start sweating more, less, or differently on either side of your body, without changing your lifestyle.

    Amanda Meyer, Senior Lecturer, Anatomy and Pathology in the College of Medicine and Dentistry, James Cook University and Monika Zimanyi, Associate Professor in Anatomy, James Cook University

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

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  • Better Than BMI

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    BMI is a very flawed system, and there are several more useful ways of measuring our bodies. Let’s take a look at them!

    What’s wrong with BMI?

    Oof, what isn’t wrong with BMI?

    In short, it was developed as a demographic-based tool to specifically chart the weight-related health of working-age European white men a little under 200 years ago.

    This means that if you are, perchance, not a working-age European white man in 1830 or so, then it’s not so useful. It’d be like first establishing height norms based on NBA basketball players, and then applying it to the general population, and thus coming to the conclusion that someone who is 6’2″ is very short.

    In long, we did a deep-dive into it here, and in particular what things go dangerously wrong when it’s applied to women, non-white people, athletic people, pregnant people, people under 16 or over 65 and more:

    When BMI Doesn’t Quite Measure Up

    What we usually recommend instead

    For heart disease risk and diabetes risk both, waist circumference is a much more universally reliable indicator. And since those two things tend to affect a lot of other health risks, it becomes an excellent starting point for being aware of many aspects of health.

    Pregnancy will still throw off waist circumference a little (measure below the bump, not around it!), but it will nevertheless be more helpful than BMI even then, as it becomes necessary to just increase the numbers a little, according to gestational month and any confounding factors e.g. twins, triplets, etc. Ask your obstetrician about this, as it’s beyond the scope of our article today!

    As to what’s considered a risk:
    • Waist circumference of more than 35 inches for women
    • Waist circumference of more than 40 inches for men

    These numbers are considered applicable across demographics of age, ethnicity, and lifestyle.

    Source: Waist circumference as a vital sign in clinical practice: a Consensus Statement from the IAS and ICCR Working Group on Visceral Obesity

    Bonus extra measurement based on the above

    Important also is waist to hip ratio.

    How to calculate it:

    1. measure your waist circumference
    2. measure your hip circumference
    3. divide the first measurement by the second one

    Because it’s a ratio, it doesn’t matter what units you use (e.g. inches, cm, etc) so long as you use the same units for both measurements.

    The World Health Organization offers the following chart:

    Health riskWomenMen
    Low0.80 or lower0.95 or lower
    Moderate0.81–0.850.96–1.0
    High0.86 or higher1.1 or higher

    Source: Waist Circumference and Waist-Hip Ratio: Report of a WHO Expert Consultation

    This is especially relevant for cardiovascular disease risk:

    Waist circumference and waist-to-hip ratio as predictors of cardiovascular events: meta-regression analysis of prospective studies

    …and also holds true for all-cause mortality:

    Waist-Hip-Ratio as a Predictor of All-Cause Mortality in High-Functioning Older Adults

    An ancient contender that’s still more useful than BMI

    Remember Archimedes? The (perhaps apocryphal) story of his “Eureka” moment in the bathtub when he realized that water displacement could be used to measure the volume of an irregular shape?

    Just like Archimedes (who, the story goes, had been hired to determine the composition of a crown that might or might not have been pure gold), we can use this method to determine body composition, because we have references for how much a given volume of a given substance will weigh, so combing what we know about a body’s weight and volume will tell us about its composition in ways that neither metric could give us alone.

    Indeed, it’s one of the commonly-mentioned flaws of BMI that muscle weighs more than fat, and Archimedes’ method not only avoids that problem, but also, actually turns that knowledge (muscle weighs more than fat) to our advantage.

    It’s called “hydrostatic weighing” now:

    Hydrostatic Weighing: Evaluation of body composition parameters using various diagnostic methods: A meta analysis study

    You may be wondering: what about bones? Or internal organs?

    The fact is that those are slightly confounding factors that do get in the way of a truly accurate analysis, but the variation in how much one person’s skeleton weighs vs another’s, or one person’s set of organs weigh than another’s, is too small to make an important difference to the health implications.

    Lastly…

    Hydrostatic weighing isn’t the only way to work out how much of our body is made of fat; if you have for example a smart scale at home (like this one) that tells you your body fat percentage, that is an estimate based on bioelectrical impedance analysis.

    It’s less accurate than the hydrostatic method, but easier to do at home!

    As to what percentages are “best”, healthy body fat percentages are (assuming normal hormones) generally considered to be in the range of 20–25% for women and 15–20% for men.

    You can read more about this here:

    Is A Visible Six-Pack Obtainable Regardless Of Genetic Predisposition?

    Take care!

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  • Beyond Supplements: The Real Immune-Boosters!

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    The Real Immune-Boosters

    What comes to your mind when we say “immune support”? Vitamin C and maybe zinc? Those have their place, but there are things we can do that are a lot more important!

    It’s just, these things are not talked about as much, because stores can’t sell them to you

    Sleep

    One of the biggest difference-makers. Get good sleep! Getting at least 7 hours decent sleep (not lying in bed, not counting interruptions to sleep as part of the sleep duration) can improve your immune system by three or four times.

    Put another way, people are 3–4 times more likely to get sick if they get less sleep than that on average.

    Check it out: Behaviorally Assessed Sleep and Susceptibility to the Common Cold

    Eat an anti-inflammatory diet

    In short, for most of us this means lots of whole plant foods (lots of fiber), and limited sugar, flour, alcohol.

    For more details, you can see our main feature on this: Keep Inflammation At Bay!

    You may wonder why eating to reduce inflammation (inflammation is a form of immune response) will help improve immune response. Put it this way:

    If your town’s fire service is called out eleventy-two times per day to deal with things that are not, in fact, fires, then when there is a fire, they will be already exhausted, and will not do their job so well.

    Look after your gut microbiota

    Additionally, healthy gut microbiota (fostered by the same diet we just described) help keep your body pathogen-free, by avoiding “leaky gut syndrome” that occurs when, for example, C. albicans (you do not want this in your gut, and it thrives on the things we just told you to avoid) puts its roots through your intestinal walls, making holes in them. And through those holes? You definitely do not want bacteria from your intestines going into the rest of your body.

    See also: Gut Health 101

    Actually get that moderate exercise

    There’s definitely a sweet-spot here, because too much exercise will also exhaust you and deplete your body’s resources. However, the famous “150 minutes per week” (so, a little over 20 minutes per day, or 25 minutes per day with one day off) will make a big difference.

    See: Exercise and the Regulation of Immune Functions

    Manage your stress levels (good and bad!)

    This one swings both ways:

    • Acute stress (like a cold shower) is good for immune response. Think of it like a fire drill for your body.
    • Chronic stress (“the general everything” persistently stressful in life) is bad for immune response. This is the fire drill that never ends. Your body’s going to know what to do really well, but it’s going to be exhausted already by the time an actual threat hits.

    Read more: Effects of Stress on Immune Function: the Good, the Bad, and the Beautiful

    Supplement, yes.

    These are far less critical than the above things, but are also helpful. Good things to take include:

    Enjoy, and stay well!

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