How Too Much Salt May Lead To Organ Failure

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Salt’s Health Risks… More Than Just Heart Disease!

It’s been well-established for a long time that too much salt is bad for cardiovascular health. It can lead to high blood pressure, which in turn can lead to many problems, including heart attacks.

A team of researchers has found that in addition to this, it may be damaging your organs themselves.

This is because high salt levels peel away the surfaces of blood vessels. How does this harm your organs? Because it’s through those walls that nutrients are selectively passed to where they need to be—mostly your organs. So, too much salt can indirectly starve your organs of the nutrients they need to survive. And you absolutely do not want your organs to fail!

❝We’ve identified new biomarkers for diagnosing blood vessel damage, identifying patients at risk of heart attack and stroke, and developing new drug targets for therapy for a range of blood vessel diseases, including heart, kidney and lung diseases as well as dementia❞

~ Newman Sze, Canada Research Chair in Mechanisms of Health and Disease, and lead researcher on this study.

See the evidence for yourself: Endothelial Damage Arising From High Salt Hypertension Is Elucidated by Vascular Bed Systematic Profiling

Diets high in salt are a huge problem in Canada, North America as a whole, and around the world. According to a World Health Organization (WHO) report released March 9, Canadians consume 9.1 grams of salt per day.

Read: WHO global report on sodium intake reduction

You may be wondering: who is eating over 9g of salt per day?

And the answer is: mostly, people who don’t notice how much salt is already in processed foods… don’t see it, and don’t think about it.

Meanwhile, the WHO recommends the average person to consume no more than five grams, or one teaspoon, of salt per day.

Read more: Massive efforts needed to reduce salt intake and protect lives

The American Heart Association, tasked with improving public health with respect to the #1 killer of Americans (it’s also the #1 killer worldwide—but that’s not the AHA’s problem), goes further! It recommends no more than 2.3g per day, and ideally, no more than 1.5g per day.

Some handy rules-of-thumb

Here are sodium-related terms you may see on food packages:

  • Salt/Sodium-Free = Less than 5mg of sodium per serving
  • Very Low Sodium = 35mg or less per serving
  • Low Sodium = 140mg or less per serving
  • Reduced Sodium = At least 25% less sodium per serving than the usual sodium level
  • Light in Sodium or Lightly Salted = At least 50% less sodium than the regular product

Confused by milligrams? Instead of remembering how many places to move the decimal point (and potentially getting an “out by an order of magnitude error—we’ve all been there!), think of the 1.5g total allowance as being 1500mg.

See also: How much sodium should I eat per day? ← from the American Heart Association

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  • Natural Remedies and Foods for Osteoarthritis

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    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

    ❝Natural solutions for osteoarthritis. Eg. Rosehip tea, dandelion root tea. Any others??? What foods should I absolutely leave alone?❞

    We’ll do a main feature on arthritis (in both its main forms) someday soon, but meanwhile, we recommend eating for good bone/joint health and against inflammation. To that end, you might like these main features we did on those topics:

    Of these, probably the last one is the most critical, and also will have the speediest effects if implemented.

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  • Women spend more of their money on health care than men. And no, it’s not just about ‘women’s issues’

    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.

    Medicare, Australia’s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.

    Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.

    Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, it’s clear women spend a greater proportion of their overall expenditure on health care than men. They’re also more likely to skip or delay medical care due to the cost.

    So why do women often spend more of their money on health care, and how can we address this gap?

    Elizaveta Galitckaia/Shutterstock

    Women have more chronic diseases, and access more services

    Women are more likely to have a chronic health condition compared to men. They’re also more likely to report having multiple chronic conditions.

    While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).

    Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.

    These disparities are likely significant in understanding why women access health services more than men.

    For example, 88% of women saw a GP in 2021–22 compared to 79% of men.

    As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.

    In 2020–21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.

    Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.

    A senior woman in a medical waiting room looking at a clipboard.
    Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock

    Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020–21, 62% of women received a prescription, compared to 37% of men.

    In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.

    Reproductive health conditions

    While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.

    Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.

    One in seven women will have a diagnosis of endometriosis by age 49.

    Meanwhile, a quarter of all women aged 45–64 report symptoms related to menopause that are significant enough to disrupt their daily life.

    All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.

    Of course, conditions like endometriosis don’t just affect women. They also impact trans men, intersex people, and those who are gender diverse.

    Diagnosis can be costly

    Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.

    Delays in diagnosis often result in needing to see more doctors, again increasing the costs.

    Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including society’s normalisation of women’s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.

    There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.

    But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a woman’s pelvic pain.

    Management can be expensive too

    Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.

    On average, women are more likely than men to use both complementary therapies and allied health.

    While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.

    In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who don’t).

    More spending, less saving

    Womens’ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.

    Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.

    A woman speaks over the counter to a male pharmacist.
    More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock

    Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.

    As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.

    How can we close this gap?

    Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. We’re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).

    Investing in women’s health research will be important to improve treatments so women are less burdened by chronic conditions.

    In the 2024–25 federal budget, the government committed $160 million towards a women’s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.

    While this reform is welcome, continued, long-term investment into women’s health is crucial.

    Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University

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

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  • Peanuts vs Walnuts – Which is Healthier?

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    Our Verdict

    When comparing peanuts to walnuts, we picked the peanuts.

    Why?

    What heresy is this?!

    “But walnuts are more expensive!”, we hear you cry. “They have omega-3s! They look like little brains!”

    And, we must confess, all of these things are true. However…

    In terms of macros, peanuts have much more protein, and a little more fiber, while walnuts have more fat. And yes, those fats are healthy, and yes, the omega-3 content of walnuts is worth noting. However, while walnuts are higher in total and polyunsaturated fats, peanuts are higher in monounsaturated fats, which are also beneficial. All in all, we’re calling it either a tie on macros, or a win for peanuts, as it really is a lot more protein, and we always consider fiber of top importance.

    In the category of vitamins, peanuts have (a lot) more of vitamins B1, B3, B5, B9, E, and choline, while walnuts have a (very) little more of vitamins B2 and B6. So, a clear win for peanuts here, and that’s without considering that in terms of margins of difference, peanuts have 11x the vitamin E, for example.

    Looking at minerals, peanuts have more iron, magnesium, phosphorus, potassium, selenium, and zinc, while walnuts have more calcium, copper, and manganese. Another clear win for peanuts.

    When it comes to polyphenols, peanuts have more diverse polyphenols, while walnuts have a greater total mass of polyphenols. A tie here, or possibly a subjective win for walnuts.

    In short, both are great and both have their merits, but by the numbers, and adding up the sections, peanuts take the win today. Still (assuming no allergy), by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Why You Should Diversify Your Nuts

    Enjoy!

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  • Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?

    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.

    Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.

    Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.

    With the rapid rise in youth vaping and the subsequent implementation of several reforms to restrict access to vaping products, it’s not entirely surprising the tobacco industry is introducing more products to maintain its future revenue stream.

    The major trans-national tobacco companies, including Philip Morris International and British American Tobacco, all manufacture nicotine pouches. British American Tobacco’s brand of nicotine pouches, Velo, is a leading sponsor of the McLaren Formula 1 team.

    But what are nicotine pouches, and are they even legal in Australia?

    Like snus, but different

    Nicotine pouches are available in many countries around the world, and their sales are increasing rapidly, especially among young people.

    Nicotine pouches look a bit like small tea bags and are placed between the lip and gum. They’re typically sold in small, colourful tins of about 15 to 20 pouches. While the pouches don’t contain tobacco, they do contain nicotine that is either extracted from tobacco plants or made synthetically. The pouches come in a wide range of strengths.

    As well as nicotine, the pouches commonly contain plant fibres (in place of tobacco, plant fibres serve as a filler and give the pouches shape), sweeteners and flavours. Just like for vaping products, there’s a vast array of pouch flavours available including different varieties of fruit, confectionery, spices and drinks.

    The range of appealing flavours, as well as the fact they can be used discreetly, may make nicotine pouches particularity attractive to young people.

    Two teenage girls vaping on a blanket in a park.
    Vaping has recently been subject to tighter regulation in Australia.
    Aleksandr Yu/Shutterstock

    Users absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.

    Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.

    What does the law say?

    Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.

    Tobacco-free nicotine pouches cannot legally be sold by general retailers, like tobacconists and convenience stores, in Australia either. But the reasons for this are more complex.

    In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.

    If a nicotine-containing product does not meet either of these two exceptions, it cannot be legally sold by general retailers. No nicotine pouches have currently been approved by the Therapeutic Goods Administration as a therapeutic aid in smoking cessation, so in short they’re not legal to sell in Australia.

    However, nicotine pouches can be legally imported for personal use only if users have a prescription from a medical professional who can assess if the product is appropriate for individual use.

    We only have anecdotal reports of nicotine pouch use, not hard data, as these products are very new in Australia. But we do know authorities are increasingly seizing these products from retailers. It’s highly unlikely any young people using nicotine pouches are accessing them through legal channels.

    Health concerns

    Nicotine exposure may induce effects including dizziness, headache, nausea and abdominal cramps, especially among people who don’t normally smoke or vape.

    Although we don’t yet have much evidence on the long term health effects of nicotine pouches, we know nicotine is addictive and harmful to health. For example, it can cause problems in the cardiovascular system (such as heart arrhythmia), particularly at high doses. It may also have negative effects on adolescent brain development.

    The nicotine contents of some of the nicotine pouches on the market is alarmingly high. Certain brands offer pouches containing more than 10mg of nicotine, which is similar to a cigarette. According to a World Health Organization (WHO) report, pouches deliver enough nicotine to induce and sustain nicotine addiction.

    Pouches are also being marketed as a product to use when it’s not possible to vape or smoke, such as on a plane. So instead of helping a person quit they may be used in addition to smoking and vaping. And importantly, there’s no clear evidence pouches are an effective smoking or vaping cessation aid.

    A Velo product display at Dubai airport in October 2022.
    A Velo product display at Dubai airport in October 2022. Nicotine pouches are marketed as safe to use on planes.
    Becky Freeman

    Further, some nicotine pouches, despite being tobacco-free, still contain tobacco-specific nitrosamines. These compounds can damage DNA, and with long term exposure, can cause cancer.

    Overall, there’s limited data on the harms of nicotine pouches because they’ve been on the market for only a short time. But the WHO recommends a cautious approach given their similarities to smokeless tobacco products.

    For anyone wanting advice and support to quit smoking or vaping, it’s best to talk to your doctor or pharmacist, or access trusted sources such as Quitline or the iCanQuit website.The Conversation

    Becky Freeman, Associate Professor, School of Public Health, University of Sydney

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

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  • Healthy Brain, Happy Life – by Dr. Wendy Suzuki

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    We talked about Dr. Wendy Suzuki’s research in the category of exercise and brain-benefits in our main feature the other day. But she has more to say than we can fit into an article!

    This book chronicles her discoveries, through her work in memory and neuroplasticity, to her discoveries about exercise, and her dive into broader neurology-based mental health. So what does neurology-based mental health look like?

    The answer is: mitigating brain-busters such as stress and anxiety, revitalizing a fatigued brain, boosting creativity, and other such benefits.

    Does she argue that exercise is a cure-all? No, not quite. Sometimes there are other things she’s recommending (such as in her chapter on challenging the neurobiology of the stress response, or her chapter on meditation and the brain).

    The writing style is mostly casual, interspersed with occasional mini-lectures (complete with diagrams and other illustrations), and is very readable and informative throughout.

    Bottom line: if you’d like the more in-depth details of Dr. Suzuki’s work, this book is a very accessible way to get 320 pages of that!

    Click here to check out Healthy Brain, Happy Life, and give yours the best!

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  • Stay away from collarium sunbeds to avoid the big risk of collapsing with a bad tan.

    What are ‘collarium’ sunbeds? Here’s why you should stay away

    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.

    Reports have recently emerged that solariums, or sunbeds – largely banned in Australia because they increase the risk of skin cancer – are being rebranded as “collarium” sunbeds (“coll” being short for collagen).

    Commercial tanning and beauty salons in Queensland, New South Wales and Victoria are marketing collariums, with manufacturers and operators claiming they provide a longer lasting tan and stimulate collagen production, among other purported benefits.

    A collarium sunbed emits both UV radiation and a mix of visible wavelength colours to produce a pink or red light. Like an old-school sunbed, the user lies in it for ten to 20 minute sessions to quickly develop a tan.

    But as several experts have argued, the providers’ claims about safety and effectiveness don’t stack up.

    Why were sunbeds banned?

    Commercial sunbeds have been illegal across Australia since 2016 (except for in the Northern Territory) under state-based radiation safety laws. It’s still legal to sell and own a sunbed for private use.

    Their dangers were highlighted by young Australians including Clare Oliver who developed melanoma after using sunbeds. Oliver featured in the No Tan Is Worth Dying For campaign and died from her melanoma at age 26 in 2007.

    Sunbeds lead to tanning by emitting UV radiation – as much as six times the amount of UV we’re exposed to from the summer sun. When the skin detects enough DNA damage, it boosts the production of melanin, the brown pigment that gives you the tanned look, to try to filter some UV out before it hits the DNA. This is only partially successful, providing the equivalent of two to four SPF.

    Essentially, if your body is producing a tan, it has detected a significant amount of DNA damage in your skin.

    Research shows people who have used sunbeds at least once have a 41% increased risk of developing melanoma, while ten or more sunbed sessions led to a 100% increased risk.

    In 2008, Australian researchers estimated that each year, sunbeds caused 281 cases of melanoma, 2,572 cases of squamous cell carcinoma (another common type of skin cancer), and $3 million in heath-care costs, mostly to Medicare.

    How are collarium sunbeds supposed to be different?

    Australian sellers of collarium sunbeds imply they are safe, but their machine descriptions note the use of UV radiation, particularly UVA.

    UVA is one part of the spectrum of UV radiation. It penetrates deeper into the skin than UVB. While UVB promotes cancer-causing mutations by discharging energy straight into the DNA strand, UVA sets off damage by creating reactive oxygen species, which are unstable compounds that react easily with many types of cell structures and molecules. These damage cell membranes, protein structures and DNA.

    Evidence shows all types of sunbeds increase the risk of melanoma, including those that use only UVA.

    Some manufacturers and clinics suggest the machine’s light spectrum increases UV compatibility, but it’s not clear what this means. Adding red or pink light to the mix won’t negate the harm from the UV. If you’re getting a tan, you have a significant amount of DNA damage.

    Collagen claims

    One particularly odd claim about collarium sunbeds is that they stimulate collagen.

    Collagen is the main supportive tissue in our skin. It provides elasticity and strength, and a youthful appearance. Collagen is constantly synthesised and broken down, and when the balance between production and recycling is lost, the skin loses strength and develops wrinkles. The collagen bundles become thin and fragmented. This is a natural part of ageing, but is accelerated by UV exposure.

    Sun-damaged skin and sun-protected skin from the same person, and the microscopic image of each showing how the collagen bundles have been thinned out in the sun-damaged skin.
    Sun-protected skin (top) has thick bands of pink collagen (arrows) in the dermis, as seen on microscopic examination. Chronically sun-damaged skin (bottom) has much thinner collagen bands.
    Katie Lee/UQ

    The reactive oxygen species generated by UVA light damage existing collagen structures and kick off a molecular chain of events that downgrades collagen-producing enzymes and increases collagen-destroying enzymes. Over time, a build-up of degraded collagen fragments in the skin promotes even more destruction.

    While there is growing evidence red light therapy alone could be useful in wound healing and skin rejuvenation, the UV radiation in collarium sunbeds is likely to undo any benefit from the red light.

    What about phototherapy?

    There are medical treatments that use controlled UV radiation doses to treat chronic inflammatory skin diseases like psoriasis.

    The anti-collagen effects of UVA can also be used to treat thickened scars and keloids. Side-effects of UV phototherapy include tanning, itchiness, dryness, cold sore virus reactivation and, notably, premature skin ageing.

    These treatments use the minimum exposure necessary to treat the condition, and are usually restricted to the affected body part to minimise risks of future cancer. They are administered under medical supervision and are not recommended for people already at high risk of skin cancer, such as people with atypical moles.

    So what happens now?

    It looks like many collariums are just sunbeds rebranded with red light. Queensland Health is currently investigating whether these salons are breaching the state’s Radiation Safety Act, and operators could face large fines.

    As the 2024 Australians of the Year – melanoma treatment pioneers Georgina Long and Richard Scolyer – highlighted in their acceptance speech, “there is nothing healthy about a tan”, and we need to stop glamorising tanning.

    However, if you’re desperate for the tanned look, there is a safer and easy way to get one – out of a bottle or by visiting a salon for a spray tan.The Conversation

    Katie Lee, PhD Candidate, Dermatology Research Centre, The University of Queensland and Anne Cust, Professor of Cancer Epidemiology, University of Sydney

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

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