Mitoquinone vs Heart Disease

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…and other items from this week’s health news:

Reverse the signs of metabolic stress with this supplement

Type 2 diabetes is a metabolic disorder that not only kills a lot of people directly, but also brings with it comorbidities that kill even more. One of the comorbidities high on the list is an increased risk of heart disease (another metabolic disorder—or rather, group of metabolic disorders, since heart disease is an umbrella term), including a 5x increased risk of heart failure.

In a recent study, participants with type 2 diabetes who took daily 40mg mitoquinone (an over-the-counter antioxidant supplement) along with their regular diabetes treatments not only had healthier heart function after four months compared to those who did not, but also, it reversed early signs of heart failure by improving how the heart processes energy and relaxes between beats.

Specifically, those taking mitoquinone had better heart energy efficiency both at rest and during exercise.

Read in full: Over-the-counter supplement could prevent heart disease in type 2 diabetes patients

Related: The Many Benefits Of Taking PQQ ← this one’s a research review we did for a different quinone supplement; in this case, pyrroloquinoline quinone, which is also very good

Cervical cancer screening still not fun, but much more tolerable by post than in a clinic

Getting a pap smear test is not usually on many people’s lists of “fun things to do”. However, a recent study in the US found that mail-in self-collection tests more than doubled cervical cancer screening participation among never- and under-screened US women:

❝41% of those who received self-collection tests and a telephone reminder participated in cervical cancer screening, compared to just 17% of those who received only a telephone reminder. Adding patient navigation support to self-collection tests and the telephone reminder further increased participation rates to 47%.❞

So, while this should probably not become the only method available (i.e. clinic tests should still remain an option; the point of at-home test kits is to remove barriers to participation, but some people may be unable to safely receive a test kit at their home, and/or unable to safely do the self-test, and the option of an in-clinic test removes those barriers), this would, if rolled out on a larger scale (remember, this was just a study, with 2,474 participants, which suffice to say, is not the entirety of the female population of the US), greatly reduce cervical cancer deaths.

Read in full: Mailed self-collection HPV tests more than double cervical cancer screening rates, study shows

Related: Everything You Need To Know About Cervical Cancer

A biological axis of age-related social isolation?

Social engagement is a critical factor in developing and maintaining not just good mental health on an emotional level, but also in maintaining brain health, and also not dying early. It’s been shown in many studies that social isolation is a strong risk factor in cognitive decline and all-cause mortality.

It’s generally been assumed that the reason older people tend to have less of a social life than younger people is circumstantial, for example due to more similarly-aged friends dying, and also because disabilities, something that becomes more likely as we get older, may keep us from getting out and about, and/or keep our less mobile friends from visiting us.

However, researchers have found there may be a biological component too. They analyzed data from 196 healthy adults (aged 20–77) using sociability questionnaires and resting-state fMRI scans, and found interesting associations in two key brain networks:

  • Age-Positive Network (APN): connectivity increases with age and this increase is linked to lower sociability. It includes limbic-insular and ventral attention–somatomotor connections.
  • Age-Negative Network (ANN): connectivity decreases with age and this decrease is also linked to lower sociability. It includes frontoparietal–default mode and subcortical–parietal connections.

This suggests that aging itself alters brain connectivity in a way that diminishes the brain faculties essential for sustaining relationships.

That’s not a cheery note to finish on, but it can be taken as an extra reason to look after our brain health, and keep our brains young!

Read in full: Age-related brain changes reduce social-engagement behaviors, research finds

Related: How To Beat Loneliness & Isolation

Take care!

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  • What Your Face Says About Your Health

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    What do you see when you look in the mirror?

    On the face of it…

    Dr. Siobhan Deshauer shows us what to look out for:

    • Acne vs mimics: true acne is identified by whiteheads and blackheads, while rosacea shows background redness and visible telangiectasia without comedones and perioral dermatitis clusters around the mouth while sparing the skin just above the lip. Notably, a non-healing pimple can be basal cell carcinoma and should be checked.
      • Acne lesion types: closed comedones are whiteheads, open comedones are blackheads, inflamed lesions are papules or pustules, and severe disease includes deeper nodules and cysts.
      • Hormonal acne: androgens drive oil production and insulin resistance contributes in adults, with polycystic ovary syndrome combining high testosterone, insulin resistance, skin tags, and acanthosis nigricans.
      • Metabolic factors for acne: reducing added sugar, increasing fiber, exercising, and sleeping well can reduce acne while (of course) lowering cardiometabolic risk.
    • Cortisol and moon face: chronic high cortisol in Cushing syndrome causes rapid facial rounding, cheek and temporal fat, facial redness, and associated signs like supraclavicular fat, dorsocervical fat, easy bruising, and wide abdominal striae.
      • This isn’t nearly as common as social media makes it out to be, however.
      • A much more common cause is simply enjoying too much salt and thus getting some puffiness for osmotic reasons.
      • Creatine can cause this, too, especially when first taking it. Just drink more water and if it goes away, that’s what it was.
    • Polycythemia and redness: excessive hemoglobin from marrow overproduction or chronic low oxygen thickens blood and raises risks of headache, paresthesias, clots, stroke, and myocardial infarction.
    • Venous obstruction: impaired head and neck venous drainage causes facial redness, and a positive Pemberton sign—facial reddening with arms raised—needs urgent attention.
    • Rosacea features and risks: central facial redness with trigger flares can progress to lymphedema or rhinophyma and is associated with higher rates of cardiovascular disease, autoimmune disease, and Helicobacter pylori infection though causality is unclear.
    • Flushing patterns: brief hot redness suggests vasodilation (which can be from many things, ranging from emotion to menopause), while flushing with diarrhea and wheeze raises concern for carcinoid syndrome, which is quite another matter entirely, and one that certainly merits getting checked out.
    • Atopy on the face: allergic predisposition often shows dark under-eye circles, Dennie–Morgan lines, a nasal crease, keratosis pilaris, white dermatographism, and facial eczema on cheeks and eyelids.
    • Eczema : itching precedes rash, eyebrow thinning from rubbing can occur, and improvement follows treatment.
    • Facial droop emergency: sudden facial weakness requires immediate emergency care because stroke treatments are very much time-sensitive.
      • Stroke screening: FAST—facial droop (F), arm weakness (A), and speech difficulty (S)—means time (T) to call emergency services. Yes, it’s a slightly contrived acronym and has probably resulted in many people desperately trying to remember what “T” stands for, but that’s how it is.
      • Upper vs lower face testing: preserved forehead movement with lower facial weakness suggests stroke, while complete ipsilateral weakness suggests Bell’s palsy.
      • Bell’s palsy causes: facial nerve swelling in a narrow canal leads to paralysis, with named causes like Ramsay Hunt syndrome when varicella zoster is identified.
    • Voluntary vs involuntary smiles: different brain pathways explain asymmetric emotional smiles and can mean focal brain disease.
    • Parkinson disease facial signs: hypomimia, reduced blink rate, and persistent glabellar blink reflex can appear early. They’re not sufficient for a diagnosis, but it’s a pointer that definitely says “maybe some tests are in order”.
    • Growth hormone excess: pituitary tumors cause acromegaly with enlarged nose, lips, jaw, hands, and feet, plus sleep apnea, arthritis, headaches, and bitemporal visual loss.
    • Red ears (except earlobes): relapsing polychondritis inflames cartilage while sparing earlobes, leading over time to cauliflower ear, saddle-nose deformity, and airway collapse.

    For more on all of this plus visual illustrations (and a discussion of assorted unilateral facial motor control skills that aren’t health indicators), enjoy:

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

    Want to learn more?

    You might also like:

    What Your Skin Says About Your Health ← for a more body-wide overview

    Take care!

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  • State of Slim – by Dr. James Hill & Dr. Holly Wyatt

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    The premise of this book is “people in Colorado are on average the slimmest in the US”, and sets about establishing why, and then doing what Coloradans are doing. As per the subtitle (drop 20 pounds in 8 weeks), this is a weight loss book and does assume that you want to lose weight—specifically, to lose fat. So if that’s not your goal, you can skip this one already.

    The authors explain, as many diet and not-diet-but-diet-adjacent book authors do, that this is not a diet—and then do refer to it as the Colorado Diet throughout. So… Is it a diet?

    The answer is a clear “yes, but”—and the caveat is “yes, but also some associated lifestyle practices”.

    The diet component is basically a very low-carb diet to start with (with the day’s ration of carbs being a small amount of oats and whatever you can get from some non-starchy vegetables such as greens, tomatoes, etc), and then reintroducing more carbohydrate centric foods one by one, stopping after whole grains. If you are vegan or vegetarian, you can also skip this one already, because this advises eating six animal protein centric meals per day.

    The non-diet components are very general healthy-living advices mixed in with popular “diet culture” advices, such as practice mindful eating, don’t eat after 8pm, exercise more, use small plates, enjoy yourself, pre-portion your snacks, don’t drink your calories, get 8 hours sleep, weigh all your food, etc.

    Bottom line: this is a very mixed bag, even to the point of being a little chaotic. It gives sometimes contradictory advice, and/but this results in a very “something for everyone” cafeteria approach to dieting. The best recommendation we can give for this book is “it has very many ideas for you to try and see if they work for you”.

    Click here to check out State of Slim, and take your pick!

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  • The Science-Backed Anti-Inflammatory Diet for Beginners – by Dr. Yasmine Elamir & Dr. William Grist

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    We have written about how to eat to beat inflammation, but what we didn’t do is include 75 recipes and a plan for building up one’s culinary repertoire around those core dishes!

    That’s what this book does. It covers briefly the science of inflammation and anti-inflammatory diet, discusses experimental elimination diets (e.g. you eliminate likely culprits of triggering your inflammation, then reintroduce them one by one to see which it was), and ingredients likely to increase or decrease inflammation.

    The 75 recipes are good, and/but a caveat is “yes, one of the recipes is ketchup and another is sour cream” so it’s not exactly 75 mains.

    However! Where this book excels is in producing anti-inflammatory versions of commonly inflammatory dishes. That ketchup? Not sugary. The sour cream? Vegan. And so forth. We also see crispy roast potatoes, an array of desserts, and sections for popular holiday dishes too, so you will not need to be suddenly inflamed into the next dimension when it comes to festive eating.

    The recipes are what the title claims them to be, “science-backed anti-inflammatory”, and that is clearly the main criterion for their inclusion. They are not by default vegan, vegetarian, dairy-free, nut-free, gluten-free, etc. For this reason, all recipes are marked with such tags as “V, VG, DF, GF, EF, NF” etc as applicable.

    Bottom line: we’d consider this book more of a jumping-off point than a complete repertoire, but it’s a very good jumping-off point, and will definitely get you “up and running” (there’s a 21-day meal plan, for example).

    Click here to check out The Science-Back Anti-Inflammatory Diet for Beginners, and dial down the inflammation!

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  • Caffeine & Exercise… In The Heat?

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    Caffeine is generally considered a performance-enhancing drug that’s (for most people) safe, legal, not even banned in sports competitions, and even somewhat encouraged by sports scientists.

    See: International society of sports nutrition position stand: caffeine and exercise performance

    Depending on the rate at which you metabolize caffeine (there are genes for this), the effects will come/go earlier/later, but as a general rule of thumb, caffeine should work within about 20 minutes, and will peak in effect 1–2 hours after consumption:

    Nutrition Supplements to Stimulate Lipolysis: A Review in Relation to Endurance Exercise Capacity

    We covered this and more, in more detail, here:

    What To Eat, Take, And Do Before A Workout

    So, does hot weather change this?

    It is reasonable to wonder whether it’s really a good idea to take a vasoconstrictive stimulant in conditions when your body is under threat of overheating if it’s not already.

    Most of the time for most people, the benefits of caffeine outweigh the risks: Caffeine: Cognitive Enhancer Or Brain-Wrecker?

    We may also wonder about “isn’t caffeine dehydrating?” and the answer is that it is diuretic (so you will pee more). Now, even if you are not peeing while you are working out (and let us for the sake of science assume that you are not), this is still somewhat an issue, since fluids that have been dispatched by your kidneys to your bladder cannot be reclaimed directly from there; at that point, it’s already gone in every way that matters.

    However, when the body is overheating (even if subclinically, i.e. not to the extent of being a medical crisis, but just “the room is warm” or “the weather is hot today” or “we’ve worked up a sweat due to exercise”), then the body is sending little or no fluid to the bladder, because the kidneys “know” that the water is needed to cool down the body—hence the sweating. Which means if you’re sweating, then whether or not you took a diuretic shouldn’t make a big difference as your body won’t usually prepare to pee it out if you’re already sweating it out (unless you are overhydrated, which is rarer but perfectly possible—again, not an issue though, because this is your homeostatic system doing exactly the job it’s supposed to do to keep your body well).

    See also: Things Many People Forget When It Comes To Hydration

    And for that matter: When To Take Electrolytes (And When We Shouldn’t!)

    Researchers (Dr. Akira Katagiri et al.) studied whether caffeine taken during exercise improves performance in heat without worsening physiological strain.

    And the answer is… Yes it does:

    • The starting position: they noted that pre-exercise caffeine can impair performance in hot conditions due to hyperthermia, excessive breathing, and reduced brain blood flow.
    • Their hypothesis: in-exercise caffeine intake will delay peak blood caffeine levels, potentially enhancing late-stage performance and minimizing adverse effects.
    • How they tested it: the participants exercised in 35°C (95°F) heat, first at moderate intensity, then at high intensity until exhaustion, after ingesting a high dose of caffeine (5 mg/kg) or placebo, 5 minutes into the session. Then the intervention and control groups switched places (randomized controlled double-blind crossover).
    • Did it help? Yes, when consumed during exercise, caffeine levels rose slowly, improving endurance in later high-intensity activity and reducing perceived exertion.
    • Did it hurt? No (with one caveat*), as it didn’t worsen overheating-induced overbreathing or result in further reduced brain blood flow.

    *The caveat: while performance improved, caffeine led to slightly higher cardiorespiratory and temperature strain… At the very end of exercise. In other words, you remember when we said that it improved endurance? That means that it improved the duration before exhaustion, which means that the slightly higher cardiorespiratory and temperature strain occurred after the time point at which the non-caffeine group had met exhaustion and stopped exercising.

    You can find the paper itself here: In-Exercise Caffeine Improves Exercise Performance in the Heat Without Exacerbating Hyperventilation and Brain Hypoperfusion

    Before you grab your workout clothes and an energy drink, though, do also consider that sometimes exercise is best deferred whether or not you have caffeine.

    See: Sun, Sea, And Sudden Killers To Avoid: Stay Safe From Heat Exhaustion & Heatstroke!

    Want to take it further?

    For the most empoweringly refreshing workout drink, check out the science for how:

    Beetroot Juice & Caffeine Work Better Than Either Alone

    Enjoy!

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  • Red Cabbage vs Cauliflower – Which is Healthier?

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    Our Verdict

    When comparing red cabbage to cauliflower, we picked the cabbage.

    Why?

    In terms of macros, there’s no meaningful difference between them; they’re both mostly water with just enough fiber to hold them together, a small amount of carbs, and an even more trivial amount of protein. So, a tie on macros.

    Looking at the vitamins, red cabbage has more of vitamins A, B1, B2, B6, C, E, and K, while cauliflower has more of vitamins B3, B5, B9, and choline. So, a 7:4 win for red cabbage.

    In the category of minerals, red cabbage has more calcium, manganese, and iron, while cauliflower has more copper, phosphorus, and potassium. The margins of difference are comparable too, thus, a 3:3 tie on minerals.

    It’s always worth taking a look at polyphenols for plants like these, but in this case, once again, there’s not much to set one above the other. However, it’s good to note also that despite them both being Brassica oleracea (same species, different cultivar), there isn’t much overlap in their polyphenol content, meaning they complement each other very well. In particular, red cabbage is a source of luteolin and quercetin, while cauliflower is a source of gallic acid and caffeic acid, for example.

    Adding up the three ties and the one win for red cabbage, gives the cabbage the victory today—but do enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Foods For Managing Hypothyroidism (incl. Hashimoto’s)

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    Foods for Managing Hypothyroidism

    For any unfamiliar, hypothyroidism is the condition of having an underactive thyroid gland. The thyroid gland lives at the base of the front of your neck, and, as the name suggests, it makes and stores thyroid hormones. Those are important for many systems in the body, and a shortage typically causes fatigue, weight gain, and other symptoms.

    What causes it?

    This makes a difference in some cases to how it can be treated/managed. Causes include:

    • Hashimoto’s thyroiditis, an autoimmune condition
    • Severe inflammation (end result is similar to the above, but more treatable)
    • Dietary deficiencies, especially iodine deficiency
    • Secondary endocrine issues, e.g. pituitary gland didn’t make enough TSH for the thyroid gland to do its thing
    • Some medications (ask your pharmacist)

    We can’t do a lot about those last two by leveraging diet alone, but we can make a big difference to the others.

    What to eat (and what to avoid)

    There is nuance here, which we’ll go into a bit, but let’s start by giving the one-line two-line summary that tends to be the dietary advice for most things:

    • Eat a nutrient-dense whole-foods diet (shocking, we know)
    • Avoid sugar, alcohol, flour, processed foods (ditto)

    What’s the deal with meat and dairy?

    • Meat: avoid red and processed meats; poultry and fish are fine or even good (unless fried; don’t do that)
    • Dairy: limit/avoid milk; but unsweetened yogurt and cheese are fine or even good

    What’s the deal with plants?

    First, get plenty of fiber, because that’s important to ease almost any inflammation-related condition, and for general good health for most people (an exception is if you have Crohn’s Disease, for example).

    If you have Hashimoto’s, then gluten (as found in wheat, barley, and rye) may be an issue, but the jury is still out, science-wise. Here’s an example study for “avoid gluten” and “don’t worry about gluten”, respectively:

    So, you might want to skip it, to be on the safe side, but that’s up to you (and the advice of your nutritionist/doctor, as applicable).

    A word on goitrogens…

    Goitrogens are found in cruciferous vegetables and soy, both of which are very healthy foods for most people, but need some extra awareness in the case of hypothyroidism. This means there’s no need to abstain completely, but:

    • Keep serving sizes small, for example a 100g serving only
    • Cook goitrogenic foods before eating them, to greatly reduce goitrogenic activity

    For more details, reading even just the abstract (intro summary) of this paper will help you get healthy cruciferous veg content without having a goitrogenic effect.

    (as for soy, consider just skipping that if you suffer from hypothyroidism)

    What nutrients to focus on getting?

    • Top tier nutrients: iodine, selenium, zinc
    • Also important: vitamin B12, vitamin D, magnesium, iron

    Enjoy!

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