Lithium Deficiency & Alzheimer’s?
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We have written before avoiding Alzheimer’s in many different ways, for example: Alzheimer’s Causative Factors To Avoid
…and regular readers will also be aware of our dictum “what’s good for the heart, is good for the brain”, which is because the heart feeds the brain, with oxygen and nutrients, and also ultimately clears away detritus like beta-amyloid (associated with Alzheimer’s).
For much more detail on this, see: What’s Your Vascular Dementia Risk? ← includes actual numbers and a risk calculator tool!
So, it’s no surprise of course that exercise is protective against dementia, and as per the above, typically the most important thing here is heart health, so getting regular cardiovascular exercise, such walking, running, or dancing is great.
But what about diet?
We know that diet is important for all aspects of health, and so that includes brain health. Of course, part of that is through the gut → heart → brain pipeline, whereby you can’t have a healthy brain without a healthy gut and a healthy heart. We talked about that a bit here: Your Health Audit, From Head To Toe ← while “head to toe” is the popular expression, we do also note that in fact, a lot of important health things flow from the gut upwards!
We’ve even written about The 6 Pillars Of Nutritional Psychiatry, to best furnish your brain with optimal health.
But… Lithium?! Seriously?
Now, researchers have investigated the role of lithium deficiency—essentially, viewing lithium as an essential mineral that is seen to be depleted in the brains of people with Alzheimer’s disease, with the extent of the depletion correlating to the extent of the progression (they found that lithium levels are high in cognitively healthy people, but greatly reduced in those with mild impairment or advanced Alzheimer’s; this pattern replicated across multiple brain banks).
Specifically, they found that amyloid beta plaques (known to be strongly associated with Alzheimer’s disease, and almost universally believed to be a causal factor) bind to lithium, lowering brain lithium levels and impairing all major brain cell types.
In fact, their analysis of human brain and blood samples (plus mouse studies) showed lithium depletion is one of the earliest changes in Alzheimer’s progression.
Why we care about the mouse studies as well as the human ones: lacing the mice’s food with truly tiny amounts of lithium orotate, a compound that avoids amyloid capture, restored memory, prevented brain cell damage, and reversed disease pathology in mice at one-thousandth the dose of standard lithium treatments.
Which is good, because while lithium can be useful in the treatment of some other psychiatric disorders, its side effects are generally not well-loved. So, a miniscule dose being effective for this is a big bonus. Another bonus is that while the currently most-popularly-prescribed forms of lithium (e.g. lithium carbonate) can be toxic in older adults, lithium orotate appears to show no toxicity (still early days, though, and of course everything is toxic at high enough doses, including oxygen and water, so it’s just a matter of establishing the safe boundaries, which for lithium orotate hasn’t been done yet in humans, and is merely recognized as “higher than this”).
In terms of benefits, such lithium supplementation was found to be not only restorative, but also preventative if started early.
This knowledge has two potential benefits for humans:
- measuring lithium in blood could screen for Alzheimer’s much earlier than is otherwise currently possible
- certain amyloid-evading lithium compounds appear to be effective at safe, low doses, so could be a preventative/treatment
We say “may” and “could be”, because you know what science is like in the early stages, and this hasn’t progressed to human trials yet—just (deceased) human brains and (live) mice.
The researchers did also note, though, that higher environmental lithium (e.g. in drinking water) is linked to lower dementia rates; lithium may be a missing link explaining why some with amyloid/tau pathology avoid dementia.
You can read the paper in full, here: Lithium deficiency and the onset of Alzheimer’s disease
So, should I self-medicate?
The researchers (predictably, given the cautious nature of researchers when making declarations) aren’t advising such at this time, and we at 10almonds cannot advise on this matter; we simply present the science for your information, because indeed, “forewarned is forearmed” as they say.
We will mention, however, that lithium orotate is widely available as a dietary supplement (here’s an example product on Amazon) so, make of that what you will!
Want to learn more?
We recommend considering the following:
How To Reduce Your Alzheimer’s Risk
Take care!
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Triple Life Threat – by Donald R. Lyman
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This book takes a similar approach to “How Not To Die” (which we featured previously), but focussed specifically on three things, per the title: chronic pulmonary obstructive disease (CPOD), diabetes (type 2), and Alzheimer’s disease.
Lyman strikes a great balance of being both information-dense and accessible; there’s a lot of reference material in here, and the reader is not assumed to have a lot of medical knowledge—but we’re not patronized either, and this is an informative manual, not a sensationalized scaremongering piece.
All in all… if you have known risk factors for one or more of three diseases this book covers, the information within could well be a lifesaver.
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Carrot vs Sweet Potato – Which is Healthier?
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Our Verdict
When comparing carrot to sweet potato, we picked the sweet potato.
Why?
Both are great! But there’s a winner in the end:
Looking at the macros first, sweet potato has more protein carbs, and fiber, and is thus the “more food per food” item. If they are both cooked the same, then the glycemic index is comparable, despite the carrot’s carbs having more sucrose and the sweet potato’s carbs having more starch. We’ll call this category a tie.
In terms of vitamins, carrots have more of vitamins B9 and K, while sweet potatoes have more of vitamins B1, B2, B3, B5, B6. B7, C, and E. Both are equally high in vitamin A. Thus, the vitamins category is an overwhelming win for sweet potato.
When it comes to minerals, carrots are not higher in any minerals (unless we count that they are slightly higher in sodium, but that is not generally considered a plus for most people in most places most of the time), while sweet potato is higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Another easy win for sweet potato.
Adding up the sections makes for a clear win for the sweet potato as the more nutritionally dense option, but as ever, enjoy either or both, as diversity is best!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Take care!
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Is Your Estrogen HRT Going To Waste?
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Taking HRT should not be a matter of just using it and hoping for the best. There are a lot of things that can affect absorption rates, so blind trust is not what’s needed here. Instead…
Things to know about
Firstly, know: transdermal estradiol (e.g. gel or patches) is almost always absorbed better than oral estradiol (i.e. pills); intramuscular estradiol (i.e. injection) is also better than pills, if (and only if) administered correctly.
This video covers gel and patches, and discusses a recent study that included 1,058 women (perimenopausal and postmenopausal) using estrogen patches or gels, finding significant variability in blood estradiol levels, regardless of dose or delivery method. Even women on high-dose patches or gels could have low (sub-therapeutic) blood levels, and vice versa.
Some numbers for serum estradiol levels before we continue:
- 60–150 pg/mL: ideal range for bone loss prevention.
- <54 pg/mL: considered sub-therapeutic by the study.
- <20–30 pg/mL: levels consistent with untreated menopause.
If you haven’t already, you might want to get your serum estradiol levels checked. A good protocol is to get a test every 3 months when starting, until levels appear stable and it’s established you’re now at the right dose. Then switch to 6-monthly, and then (if everything’s stable) annually.
Now, factors found to affect absorption:
- Formulation/brand differences affect absorption rate.
- Biological factors: age, ethnicity, skin fat (adiposity), hydration, and blood flow, all affect absorption. Of the modifiable factors there: best absorption is seen in cases of lower adiposity, better hydration, and better blood flow.
- Patch issues: skin reactions and/or poor adhesion reduce effectiveness.
- Application site: inner arms (thin skin) may absorb better than thighs/belly.*
- Timing: showering within an hour of applying gel can reduce absorption by up to 22%**.
- Metabolism: some women metabolize estrogen quickly and eliminate it fast (lower blood levels). Others may retain it longer, showing higher levels.
*however, if you do use your inner arms as an administration site, remember to avoid the crook of the elbow on the side you will get blood drawn from for blood tests, otherwise you’ll get an artificially elevated reading.
**Showering (or similar) immediately before applying the gel can also be a problem if you use a product with surfactants (like most soaps and shower gels), including sodium lauryl sulfate. So, it can be good to wait for a while after using such products.
For less on all of this (we normally say “for more on all of this”, but as it happens, this writer added some extra information above that wasn’t in the video), enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
HRT Side Effects & Troubleshooting
Take care!
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Demystifying Cholesterol
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.
All About Cholesterol
When it comes to cholesterol, the most common lay understanding (especially under a certain age) is “it’s bad”.
A more informed view (and more common after a certain age) is “LDL cholesterol is bad; HDL cholesterol is good”.
A more nuanced view is “LDL cholesterol is established as significantly associated with (and almost certainly a causal factor of) atherosclerotic cardiovascular disease and related mortality in men; in women it is less strongly associated and may or may not be a causal factor”
You can read more about that here:
Statins: His & Hers? ← we highly recommend reading this, especially if you are a woman and/or considering/taking statins. To be clear, we’re not saying “don’t take statins!”, because they might be the right medical choice for you and we’re not your doctors. But we are saying: here’s something to at least know about and consider.
Beyond HDL & LDL
Aside from high density lipoprotein (HDL) and low-density lipoprotein (LDL) here is also VLDL cholesterol, which as you might have guessed, stands for “very low-density lipoprotein”. It has a high, unhealthy triglyceride content, and it increases atherosclerotic plaque. In other words, it hardens your arteries more quickly.
The term “hardening the arteries” is an insufficient descriptor of what’s happening though, because while yes it is hardening the arteries, it’s also narrowing them. Because minerals and detritus passing through in the blood (the latter sounds bad, but there is supposed to be detritus passing through in the blood; it’s got to get out of the body somehow, and it’s off to get filtered and excreted) get stuck in the cholesterol (which itself is a waxy substance, by the way) and before you know it, those minerals and other things have become a solid part of the interior of your artery wall, like a little plastering team came and slapped plaster on the inside of the walls, then when it hardened, slapped more plaster on, and so on. Macrophages (normally the body’s best interior clean-up team) can’t eat things much bigger than themselves, so that means they can’t tackle the build-up of plaque.
Impact on the heart
Narrower less flexible arteries means very poor circulation, which means that organs can start having problems, which obviously includes your heart itself as it is not only having to do a harder job to keep the blood circulating through the narrower blood vessels, but also, it is not immune to also being starved of oxygen and nutrients along with the rest of the body when the circulation isn’t good enough. It’s a catch 22.
What if LDL is low and someone is getting heart disease anyway?
That’s often a case of apolipoprotein B, and unlike lipoprotein A, which is bound to LDL so usually* isn’t a problem if LDL is in “safe” ranges, Apo-B can more often cause problems even when LDL is low. Neither of these are tested for in most standard cholesterol tests by the way, so you might have to ask for them.
*Some people, around 1 in 20 people, have hereditary extra risk factors for this.
What to do about it?
Well, get those lipids tests! Including asking for the LpA and Apo-B tests, especially if you have a history of heart disease in your family, or otherwise know you have a genetic risk factor.
With or without extra genetic risks, it’s good to get lipids tests done annually from 40 onwards (earlier, if you have extra risk factors).
See also: Understanding your cholesterol numbers
Wondering whether you have an increased genetic risk or not?
Genetic Testing: Health Benefits & Methods ← we think this is worth doing; it’s a “one-off test tells many useful things”. Usually done from a saliva sample, but some companies arrange a blood draw instead. Cost is usually quite affordable; do shop around, though.
Additionally, talk to your pharmacist to check whether any of your meds have contraindications or interactions you should be aware of in this regard. Pharmacists usually know contraindications/interactions stuff better than doctors, and/but unlike doctors, they don’t have social pressure on them to know everything, which means that if they’re not sure, instead of just guessing and reassuring you in a confident voice, they’ll actually check.
Lastly, shocking nobody, all the usual lifestyle medicine advice applies here, especially get plenty of moderate exercise and eat a good diet, preferably mostly if not entirely plant-based, and go easy on the saturated fat.
Note: while a vegan diet contains zero dietary cholesterol (because plants don’t make it), vegans can still get unhealthy blood lipid levels, because we are animals and—like most animals—our body is perfectly capable of making its own cholesterol (indeed, we do need some cholesterol to function), and it can make its own in the wrong balance, if for example we go too heavy on certain kinds of (yes, even some plant-based) saturated fat.
Read more: Can Saturated Fats Be Healthy? ← see for example how palm oil and coconut oil are both plant-based, and both high in saturated fat, but palm oil’s is heart-unhealthy on balance, while coconut oil’s is heart-healthy on balance (in moderation).
Want to know more about your personal risk?
Try the American College of Cardiology’s ASCVD risk estimator (it’s free)
Take care!
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Chickpeas vs Black-Eyed Peas – Which is Healthier?
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Our Verdict
When comparing chickpeas to black-eyed peas, we picked the chickpeas.
Why?
In terms of macros, chickpeas have more protein, carbs, and fiber, the ratio of the latter two also giving them the lower glycemic index. An easy win for chickpeas.
In the category of vitamins, chickpeas have more of vitamins B2, B6, C, E, K, and choline, while black-eyed peas have more of vitamins B1, B5, and B9. Another victory for chickpeas.
When it comes to minerals, things are even more pronounced: chickpeas have more calcium, copper, iron, manganese, phosphorus, potassium, selenium, and zinc, while black-eyed peas have (barely) more magnesium. An overwhelming win for chickpeas.
Adding up the sections makes for a very evident overall win for chickpeas; as ever, do enjoy either or both though; diversity is good!
Want to learn more?
You might like to read:
What’s Your Plant Diversity Score?
Enjoy!
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Dealing With Hearing Loss
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Hearing is important, not only for convenience, but also for cognitive health—as an inability to participate in what for most people is an important part of social life, has been shown to accelerate cognitive decline:
14 Powerful Strategies To Prevent Dementia ← one of them is looking after your hearing
To this end, we’ve written before about ways to retain (or at least slow the loss of) your hearing, here:
But, what if, despite our best efforts, your hearing is declining regardless, or is already impaired in some way?
Working with the hand we’ve been dealt
So, your hearing is bad and/or deteriorating. Assuming you’ve ruled out possibilities of fixing it, the next step is how to manage this new state of affairs.
One thing to seriously consider, sooner than you think you need to, is using hearing aids. This is because they will not only help you in the obvious practical way, but also, they will slow the associated decline of the parts of your brain that process the language you hear:
ACHIEVE study finds hearing aids cut cognitive decline by 48%
…and here’s the paper itself:
Furthermore, hearing aid use can significantly reduce all-cause mortality:
Your ears are not the only organs
Remember, today’s about dealing with hearing loss, not preventing it (for preventing it, see the second link we dropped up top).
With this in mind: do not underestimate the usefulness of learning to lipread.
Lipreading is not a panacea; it has its limitations:
- You can’t lipread an audio-only phonecall, or a podcast, or the radio
- You can’t lipread a video call if the video quality is poor
- You can’t lipread if someone is wearing a mask (as in many healthcare settings)
- You can’t lipread multiple people at once; you have to choose whose mouth to watch (or at least, you will miss the first word(s) each time while switching)
- You can’t lipread during sex if your/their face is somewhere else (may seem like a silly example, but actually communication can be important in sex, and the number of times this writer has had to say “Say again?” in intimate moments is ridiculous)
However, it can also make a huge difference the rest of the time, and can even be a superpower in times/places when other people’s hearing is nullified, such as a noisy environment, or a video call in which someone’s mic isn’t working.
The good news is, it’s really very easy to learn to lipread. There are many valid ways (often involving consciously memorizing mouth-shapes from charts, and then putting them together one by one to build a vocabulary), but this writer recommends a more organic, less effort-intensive approach:
- Choose a video of someone who speaks clearly, and for which video you already know what is being said (such as by using subtitles first, or a transcript, or perhaps the person is delivering a famous speech or reciting a poem that you know well, or it’s your favorite movie that you’ve watched many times).
- Now watch it with the sound off (assuming you do normally have some hearing; if you don’t, then you’re probably ahead of the game here) and just pay close attention to the lips. Do this on repeat; soon you’ll be able to “hear” the sounds as you see them made.
- Now choose a video of someone who speaks clearly, for which video you do not already know what is being said. You’ll probably only get parts of it at first; that’s ok.
- Now learn the rest of what they said in that video (by reading a transcript or such), and use it like you used the first video.
- Now repeat steps 3 and 4 until you are lipreading most people easily unless there is some clear obfuscation preventing you.
This process should not take long, as there are only about 44 phonemes (distinct sounds) in English, and once you’ve learned them, you’re set. If you speak more languages, those same 44 phonemes should cover most of most of them, but if not, just repeat the above process with the next language.
Remember, if you have at least some hearing, then most of the time your lipreading and your hearing are going to be working together, and neither will be as strong without the other—but if necessary, well-practised lipreading can indeed often stand in for hearing when hearing isn’t available.
A note on sign language:
Sign language is great, and cool, and useful. However, it’s only as useful as the people who know it, which means that it’s top-tier in the Deaf community (where people will dodge hearing-related cognitive decline entirely, because their social interaction is predominantly signed rather than spoken), and can be useful with close friends or family members who learn it (or at least learn some), but isn’t as useful in most of the wider world when people don’t know it. But if you do want to learn it, don’t let that hold you back—be the change you want to see!
Most of our readers are American, so here’s a good starting place for American Sign Language ← this is a list of mostly-free resources
Enjoy!
Don’t Forget…
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