How Metformin Slows Aging

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Metformin And How It Slows Down Aging

That’s a bold claim for a title, but the scientific consensus is clear, and this Research Review Monday we’re going to take a look at exactly that!

Metformin is a common diabetes-management drug, used to lower blood sugar levels in people who either don’t have enough insulin or the insulin isn’t being recognized well enough by the body.

However, it also slows aging, which is a quality it’s also been studied for for more than a decade. We’ll look at some of the more recent research, though. Let’s kick off with an initial broad statement, from the paper “The Use of Metformin to Increase the Human Healthspan”, as part of the “Advances in Experimental Medicine and Biology” series:

In recent years, more attention has been paid to the possibility of using metformin as an anti-aging drug. It was shown to significantly increase the lifespan in some model organisms and delay the onset of age-associated declines. Growing amounts of evidence from clinical trials suggest that metformin can effectively reduce the risk of many age-related diseases and conditions, including cardiometabolic disorders, neurodegeneration, chronic inflammation and frailty.

~ Piskovatska et al, 2020

How does it work?

That’s still being studied, but the scientific consensus is that it works by inducing hormesis—the process by which minor stress signals cells to start repairing themselves. How does it induce that hormesis? Again, still being studied, but it appears to do it by activating a specific enzyme; namely, the AMP-activated protein kinase:

Read: Metformin-enhances resilience via hormesis

It also has been found to slow aging by means of an anti-inflammatory effect, as a bonus!

Any bad news?

Well, firstly, in most places it’s only prescribed for diabetes management, not for healthy life extension. A lot of anti-aging enthusiasts have turned to the grey market online to get it, and we can’t recommend that.

Secondly, it does have some limitations:

  • Its bioavailability isn’t great in tablet form (the form in which it is most commonly given)
  • It has quite a short elimination half-life (around 6 hours), which makes it great to fix transient hyperglycemia in diabetics—job done and it’s out—but presents a logistical challenge when it comes to something so pernicious as aging.
  • Some people are non-responders (a non-responder, in medicine, is someone for whom a drug simply doesn’t work, for no obvious reason)

Want to know more? Check out:

Metformin in aging and aging-related diseases: clinical applications and relevant mechanism

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  • Intermittent Fasting, Intermittently?

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    It’s Q&A Day at 10almonds!

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

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

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

    So, no question/request too big or small 😎

    ❝Have you come across any research on alternate-day intermittent fasting—specifically switching between one day of 16:8 fasting and the next day of regular eating patterns? I’m curious if there are any benefits or drawbacks to this alternating approach, or if the benefits mainly come from consistent intermittent fasting?❞

    Short and unhelpful answer: no

    Longer and hopefully more helpful answer:

    As you probably know, usually people going for approaches based on the above terms either

    • practise 16:8 fasting (fast for 16 hours each day, eat during an 8-hour window) or
    • practise alternate-day fasting (fast for 24 hours, eat whenever for 24 hours, repeat)

    …which latter scored the best results in this large meta-analysis of studies:

    Effects of different types of intermittent fasting on metabolic outcomes: an umbrella review and network meta-analysis

    There is also the (popular) less extreme version of alternate-day fasting, sometimes called “eat stop eat”, which is not a very helpful description because that describes almost any kind of eating/fasting, but it usually refers to “once per week, take a day off from eating”.

    You can read more about each of these (and some other variants), here:

    Intermittent Fasting: What’s The Truth?

    What you are describing (doing 16:8 fasting on alternate days, eating whenever on the other days) is essentially: intermittent fasting, just with one 16-hour fast per 48 hours instead of per the usual 24 hours.

    See also: International consensus on fasting terminology ← the section on the terms “STF & PF” covers why this gets nudged back under the regular IF umbrella

    Good news: this means there is a lot of literature into the acute (i.e., occurring the same day, not long-term)* benefits of 16:8 IF, and that means that you will be getting those benefits, every second day.

    You remember that meta-analysis we posted above? While it isn’t mentioned in the conclusion (which only praised complete alternate-day fasting producing the best outcomes overall), sifting through the results data discovers that time-restricted eating (which is what you are doing, by these classifications) was the only fasting method to significantly reduce fasting blood glucose levels.

    (However, no significant differences were observed between any IF form and the reference (continuous energy restriction, CER, i.e. calorie-controlled) diets in fasting insulin and HbA1c levels)

    *This is still good news in the long-term though, because getting those benefits every second day is better than getting those benefits on no days, and this will have a long-term impact on your healthy longevity, just like how it is better to exercise every second day than it is to exercise no days, or better to abstain from alcohol every second day than it is to abstain on no days, etc.

    In short, by doing IF every second day, you are still giving your organs a break sometimes, and that’s good.

    All the same, if it would be convenient and practical for you, we would encourage you to consider either the complete alternate-day fasting (which, according to a lot of data, gives the best results overall),or time-restricted eating (TRE) every day (which, according to a lot of data, gives the best fasting blood sugar levels).

    You could also improve the TRE days by shifting to 20:4 (i.e., 20 hours fasting and 4 hours eating), this giving your organs a longer break on those days.

    Want to learn more?

    For a much more comprehensive discussion of the strengths and weaknesses of different approaches to intermitted fasting, check out:

    Complete Guide To Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting – By Dr. Jason Fung

    Enjoy!

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  • The Truth About Handwashing

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    Washing Our Hands Of It

    In Tuesdays’s newsletter, we asked you how often you wash your hands, and got the above-depicted, below-described, set of self-reported answers:

    • About 54% said “More times per day than [the other options]”
    • About 38% said “Whenever using the bathroom or kitchen
    • About 5% said “Once or twice per day”
    • Two (2) said “Only when visibly dirty”
    • Two (2) said “I prefer to just use sanitizer gel”

    What does the science have to say about this?

    People lie about their handwashing habits: True or False?

    True and False (since some people lie and some don’t), but there’s science to this too. Here’s a great study from 2021 that used various levels of confidentiality in questioning (i.e., there were ways of asking that made it either obvious or impossible to know who answered how), and found…

    ❝We analysed data of 1434 participants. In the direct questioning group 94.5% of the participants claimed to practice proper hand hygiene; in the indirect questioning group a significantly lower estimate of only 78.1% was observed.❞

    ~ Dr. Laura Mieth et al.

    Source: Do they really wash their hands? Prevalence estimates for personal hygiene behaviour during the COVID-19 pandemic based on indirect questions

    Note: the abstract alone doesn’t make it clear how the anonymization worked (it is explained later in the paper), and it was noted as a limitation of the study that the participants may not have understood how it works well enough to have confidence in it, meaning that the 78.1% is probably also inflated, just not as much as the 94.5% in the direct questioning group.

    Here’s a pop-science article that cites a collection of studies, finding such things as for example…

    ❝With the use of wireless devices to record how many people entered the restroom and used the pumps of the soap dispensers, researchers were able to collect data on almost 200,000 restroom trips over a three-month period.

    The found that only 31% of men and 65% of women washed their hands with soap.❞

    Source: Study: Men Wash Their Hands Much Less Often Than Women (And People Lie About Washing Their Hands)

    Sanitizer gel does the job of washing one’s hands with soap: True or False?

    False, though it’s still not a bad option for when soap and water aren’t available or practical. Here’s an educational article about the science of why this is so:

    UCI Health | Soap vs. Hand Sanitizer

    There’s also some consideration of lab results vs real-world results, because while in principle the alcohol gel is very good at killing most bacteria / inactivating most viruses, it can take up to 4 minutes of alcohol gel contact to do so, as in this study with flu viruses:

    Situations Leading to Reduced Effectiveness of Current Hand Hygiene against Infectious Mucus from Influenza Virus-Infected Patients

    In contrast, 20 seconds of handwashing with soap will generally do the job.

    Antibacterial soap is better than other soap: True or False?

    False, because the main way that soap protects us is not in its antibacterial properties (although it does also destroy the surface membrane of many bacteria and for that matter viruses too, killing/inactivating them, respectively), but rather in how it causes pathogens to simply slide off during washing.

    Here’s a study that found that handwashing with soap reduced disease incidence by 50–53%, and…

    ❝Incidence of disease did not differ significantly between households given plain soap compared with those given antibacterial soap.❞

    ~ Dr. Stephen Luby et al.

    Read more: Effect of handwashing on child health: a randomised controlled trial

    Want to wash your hands more than you do?

    There have been many studies into motivating people to wash their hands more (often with education and/or disgust-based shaming), but an effective method you can use for yourself at home is to simply buy more luxurious hand soap, and generally do what you can to make handwashing a more pleasant experience (taking a moment to let the water run warm is another good thing to do if that’s more comfortable for you).

    Take care!

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  • Blue Cheese vs Brunost – Which is Healthier?

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    Our Verdict

    When comparing blue cheese to brunost, we picked the brunost.

    Why?

    First, for the unfamiliar, as brunost isn’t necessarily as popular as blue cheese in N. America where most of our readers are:

    Brunost, literally “brown cheese” is a traditional Norwegian affair made from aggressively boiling milk, cream, and whey in an iron cauldron. Whereas the blue in blue cheese comes from mold, the brown in brown cheese comes from caramelizing the milk sugars in the cauldron. When we say “cauldron”, yes, there is nowadays mass-produced brunost that is no longer made in something that could be mistaken for a witch’s brew, but the use of cast iron is actually important to the process, and has been the subject of regulatory controversy in Norway; first the cast iron was abandoned, then because that changed the cheese they fortified the product with added iron supplementation, then that was banned, then they reversed it because it affected iron levels in the general population. Nowadays, it is usually made with iron, one way or another.

    Ok, so let’s see how they stack up against each other:

    In terms of macronutrients, the two cheeses are comparable in fat, but brunost has more carbs—because whereas bacteria (and to a lesser extent, the mold) ate nearly all the carbs in the blue cheese, the caramelization of the milk sugars in brunost meant the result stayed higher in carbs. Both are considered “low GI” foods, but this category is still at least a moderate win for blue cheese.

    When it comes to vitamins, brunost is higher in vitamins A, B1, B2, B3, B5, B6, and B12, while blue cheese is higher in vitamin B9. In other words, a clear and easy win for brunost.

    In the category of minerals, brunost has more copper, iron, magnesium, manganese, phosphorus, and potassium. Meanwhile, blue cheese contains more zinc, although we can also mention that blue cheese has about 2x the sodium, which is generally not considered a benefit. The two cheeses are about equal in calcium and selenium. Adding these up makes for another clear and easy win for brunost.

    In short, unless you are strongly avoiding [even low-GI foods’] carbs for some reason, brunost wins the day by virtue of its overwhelmingly better vitamin and mineral content.

    Still, like most fermented dairy products, both cheeses can be enjoyed in moderation as part of a healthy diet (assuming you don’t have an allergy/intolerance).

    Want to learn more?

    You might like to read:

    Is Dairy Scary?

    Take care!

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  • Why it’s a bad idea to mix alcohol with some medications

    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.

    Anyone who has drunk alcohol will be familiar with how easily it can lower your social inhibitions and let you do things you wouldn’t normally do.

    But you may not be aware that mixing certain medicines with alcohol can increase the effects and put you at risk.

    When you mix alcohol with medicines, whether prescription or over-the-counter, the medicines can increase the effects of the alcohol or the alcohol can increase the side-effects of the drug. Sometimes it can also result in all new side-effects.

    How alcohol and medicines interact

    The chemicals in your brain maintain a delicate balance between excitation and inhibition. Too much excitation can lead to convulsions. Too much inhibition and you will experience effects like sedation and depression.

    Alcohol works by increasing the amount of inhibition in the brain. You might recognise this as a sense of relaxation and a lowering of social inhibitions when you’ve had a couple of alcoholic drinks.

    With even more alcohol, you will notice you can’t coordinate your muscles as well, you might slur your speech, become dizzy, forget things that have happened, and even fall asleep.

    Woman collects beer bottles
    Alcohol can affect the way a medicine works.
    Jonathan Kemper/Unsplash

    Medications can interact with alcohol to produce different or increased effects. Alcohol can interfere with the way a medicine works in the body, or it can interfere with the way a medicine is absorbed from the stomach. If your medicine has similar side-effects as being drunk, those effects can be compounded.

    Not all the side-effects need to be alcohol-like. Mixing alcohol with the ADHD medicine ritalin, for example, can increase the drug’s effect on the heart, increasing your heart rate and the risk of a heart attack.

    Combining alcohol with ibuprofen can lead to a higher risk of stomach upsets and stomach bleeds.

    Alcohol can increase the break-down of certain medicines, such as opioids, cannabis, seizures, and even ritalin. This can make the medicine less effective. Alcohol can also alter the pathway of how a medicine is broken down, potentially creating toxic chemicals that can cause serious liver complications. This is a particular problem with paracetamol.

    At its worst, the consequences of mixing alcohol and medicines can be fatal. Combining a medicine that acts on the brain with alcohol may make driving a car or operating heavy machinery difficult and lead to a serious accident.

    Who is at most risk?

    The effects of mixing alcohol and medicine are not the same for everyone. Those most at risk of an interaction are older people, women and people with a smaller body size.

    Older people do not break down medicines as quickly as younger people, and are often on more than one medication.

    Older people also are more sensitive to the effects of medications acting on the brain and will experience more side-effects, such as dizziness and falls.

    Woman sips red wine
    Smaller and older people are often more affected.
    Alfonso Scarpa/Unsplash

    Women and people with smaller body size tend to have a higher blood alcohol concentration when they consume the same amount of alcohol as someone larger. This is because there is less water in their bodies that can mix with the alcohol.

    What drugs can’t you mix with alcohol?

    You’ll know if you can’t take alcohol because there will be a prominent warning on the box. Your pharmacist should also counsel you on your medicine when you pick up your script.

    The most common alcohol-interacting prescription medicines are benzodiazepines (for anxiety, insomnia, or seizures), opioids for pain, antidepressants, antipsychotics, and some antibiotics, like metronidazole and tinidazole.

    Medicines will carry a warning if you shouldn’t take them with alcohol.
    Nial Wheate

    It’s not just prescription medicines that shouldn’t be mixed with alcohol. Some over-the-counter medicines that you shouldn’t combine with alcohol include medicines for sleeping, travel sickness, cold and flu, allergy, and pain.

    Next time you pick up a medicine from your pharmacist or buy one from the local supermarket, check the packaging and ask for advice about whether you can consume alcohol while taking it.

    If you do want to drink alcohol while being on medication, discuss it with your doctor or pharmacist first.The Conversation

    Nial Wheate, Associate Professor of the School of Pharmacy, University of Sydney; Jasmine Lee, Pharmacist and PhD Candidate, University of Sydney; Kellie Charles, Associate Professor in Pharmacology, University of Sydney, and Tina Hinton, Associate Professor of Pharmacology, University of Sydney

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

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  • Terminal lucidity: why do loved ones with dementia sometimes ‘come back’ before death?

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    Dementia is often described as “the long goodbye”. Although the person is still alive, dementia slowly and irreversibly chips away at their memories and the qualities that make someone “them”.

    Dementia eventually takes away the person’s ability to communicate, eat and drink on their own, understand where they are, and recognise family members.

    Since as early as the 19th century, stories from loved ones, caregivers and health-care workers have described some people with dementia suddenly becoming lucid. They have described the person engaging in meaningful conversation, sharing memories that were assumed to have been lost, making jokes, and even requesting meals.

    It is estimated 43% of people who experience this brief lucidity die within 24 hours, and 84% within a week.

    Why does this happen?

    Terminal lucidity or paradoxical lucidity?

    In 2009, researchers Michael Nahm and Bruce Greyson coined the term “terminal lucidity”, since these lucid episodes often occurred shortly before death.

    But not all lucid episodes indicate death is imminent. One study found many people with advanced dementia will show brief glimmers of their old selves more than six months before death.

    Lucidity has also been reported in other conditions that affect the brain or thinking skills, such as meningitis, schizophrenia, and in people with brain tumours or who have sustained a brain injury.

    Moments of lucidity that do not necessarily indicate death are sometimes called paradoxical lucidity. It is considered paradoxical as it defies the expected course of neurodegenerative diseases such as dementia.

    But it’s important to note these episodes of lucidity are temporary and sadly do not represent a reversal of neurodegenerative disease.

    Man in hospital bed
    Sadly, these episodes of lucidity are only temporary. Pexels/Kampus Production

    Why does terminal lucidity happen?

    Scientists have struggled to explain why terminal lucidity happens. Some episodes of lucidity have been reported to occur in the presence of loved ones. Others have reported that music can sometimes improve lucidity. But many episodes of lucidity do not have a distinct trigger.

    A research team from New York University speculated that changes in brain activity before death may cause terminal lucidity. But this doesn’t fully explain why people suddenly recover abilities that were assumed to be lost.

    Paradoxical and terminal lucidity are also very difficult to study. Not everyone with advanced dementia will experience episodes of lucidity before death. Lucid episodes are also unpredictable and typically occur without a particular trigger.

    And as terminal lucidity can be a joyous time for those who witness the episode, it would be unethical for scientists to use that time to conduct their research. At the time of death, it’s also difficult for scientists to interview caregivers about any lucid moments that may have occurred.

    Explanations for terminal lucidity extend beyond science. These moments of mental clarity may be a way for the dying person to say final goodbyes, gain closure before death, and reconnect with family and friends. Some believe episodes of terminal lucidity are representative of the person connecting with an afterlife.

    Why is it important to know about terminal lucidity?

    People can have a variety of reactions to seeing terminal lucidity in a person with advanced dementia. While some will experience it as being peaceful and bittersweet, others may find it deeply confusing and upsetting. There may also be an urge to modify care plans and request lifesaving measures for the dying person.

    Being aware of terminal lucidity can help loved ones understand it is part of the dying process, acknowledge the person with dementia will not recover, and allow them to make the most of the time they have with the lucid person.

    For those who witness it, terminal lucidity can be a final, precious opportunity to reconnect with the person that existed before dementia took hold and the “long goodbye” began.

    Yen Ying Lim, Associate Professor, Turner Institute for Brain and Mental Health, Monash University and Diny Thomson, PhD (Clinical Neuropsychology) Candidate and Provisional Psychologist, Monash University

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

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  • Younger For Life – by Dr. Anthony Youn

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    We’ve reviewed anti-aging books before, so what makes this one different? Mostly, it’s the very practical focus.

    Which is not to say there’s not also good science in here; there is. But the focus is on what everything means for the reader, not what happened with a certain cohort of lab mice. Instead, he looks at the causes of aging, the process of aging, and what interventions to implement to address those, and reverse many of them.

    Some parts are more general lifestyle interventions that 10almonds readers will know well already, but other parts are very specific advices, protocols, and regimes; in particular his skincare section is well worth reading. As for nutrition, there’s even a respectable recipes section, so this book does have it all!

    The final section of the book is dedicated to plastic surgeries (the author is a plastic surgeon who believes that most people should not need those, and would do well to stick to the advices in the rest of the book). We suspect this last part of the book will be of least interest to 10almonds readers.

    Bottom line: if you’re of the view that getting older should come with as little as possible physical deterioration along the way, then this book can help a lot with that.

    Click here to check out Younger For Life, and feel great!

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