Move – by Caroline Williams
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- Get 150 minutes of moderate exercise per week, says the American Heart Association
- There are over 10,000 minutes per week, says the pocket calculator
Is 150/10,000 really the goal here? Really?
For Caroline Williams, the answer is no.
In this book that’s practically a manifesto, she outlines the case that:
- Humans evolved to move
- Industrialization and capitalism scuppered that
- We now spend far too long each day without movement
Furthermore, for Williams this isn’t just an anthropological observation, it’s a problem to be solved, because:
- Our lack of movement is crippling us—literally
- Our stagnation affects not just our bodies, but also our minds
- (again literally—there’s a direct correlation with mental health)
- We urgently need to fix this
So, what now, do we need to move in to the gym and become full-time athletes to clock up enough hours of movement? No.
Williams convincingly argues the case (using data from supercentenarian “blue zones” around the world) that even non-exertive movement is sufficient. In other words, you don’t have to be running; walking is great. You don’t have to be lifting weights; doing the housework or gardening will suffice.
From that foundational axiom, she calls on us to find ways to build our life around movement… rather than production-efficiency and/or convenience. She gives plenty of tips for such too!
Bottom line: some books are “I couldn’t put it down!” books. This one’s more of a “I got the urge to get up and get moving!” book.
Get your get-up-and-go up and going with “Move”—order yours from Amazon today!
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Demystifying C-Reactive Protein (CRP)!
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Most people over a certain age who are at least somewhat invested in their health know that c-reactive protein (CRP) is a blood biomarker that’s considered an indicator of cardiovascular health (or: illness, as the case may be), but often know little more than that.
So, what is it and what does it mean?
Oh, CRP
CRP is produced by the liver in response to immune activation from infections, tissue damage, autoimmune disease, obesity, and diabetes.
As for what its actual job is (because the body does produce it for reasons other than for its usefulness as a biomarker in blood tests),
❝Similar to immunoglobulin (Ig)G, it activates complement, binds to Fc receptors and acts as an opsonin for various pathogens. Interaction of CRP with Fc receptors leads to the generation of proinflammatory cytokines that enhance the inflammatory response. Unlike IgG, which specifically recognizes distinct antigenic epitopes, CRP recognizes altered self and foreign molecules based on pattern recognition. Thus, CRP is though to act as a surveillance molecule for altered self and certain pathogens. This recognition provides early defense and leads to a proinflammatory signal and activation of the humoural, adaptive immune system.❞
Source: Function of C-reactive protein
Translating that from sciencese: CRP acts like a first-responder version of an antibody. Like IgG antibodies, it can activate the complement* system, latch onto immune cell receptors, and tag microbes so they are easier for immune cells to destroy. When CRP binds to these receptors, it also triggers the release of inflammatory signals that dial up the immune response.
The key difference is how it recognizes threats: antibodies such as IgG are very specific—they are custom-made to recognize one precise target and nothing else. CRP, in contrast, looks for broad patterns that signal damage or danger, whether from invading microbes or the body’s own altered cells. Thus, CRP acts as an immune surveillance sensor, providing early warning and kick-starting inflammation and the wider adaptive immune response. Which, in the case of an actual infection or similar, is a good thing.
*You may be wondering what, in turn, the complement system is and what activating it means. In simple terms, it starts off as a bunch of proteins circulating in your blood in an inactive form. When CRP (or an antibody) binds to a microbe or a damaged cell, it can activate this cascade, which then joints the fight and also does the latching on and tagging that we mentioned, by:
- directly damaging microbes: in some cases, complement proteins punch holes in bacterial membranes, leading to their death.
- tagging the target for destruction: complement proteins typically coat the surface of the microbe or damaged cell, making it easier for immune cells to recognize and engulf it.
- dialling up inflammation: small complement fragments act like chemical alarms, attracting immune cells and increasing local inflammation.
Again, if there’s actually a genuine threat to respond to, these are all good things for it to be doing.
CRP as a biomarker
CRP is a very useful biomarker of low-grade inflammation, and evidence from decades of research shows it predicts heart attacks and strokes better than LDL cholesterol and lipoprotein(a), and at least as well as blood pressure: Inflammation, Cholesterol, Lipoprotein(a), and 30-Year Cardiovascular Outcomes in Women
Same goes for when we look at mortality: C-reactive protein concentration and risk of coronary heart disease, stroke, and mortality: an individual participant meta-analysis
For this reason, the American College of Cardiology recommended universal CRP screening alongside cholesterol testing to improve cardiovascular risk assessment. You can read that in full, here:
You may be wondering about numbers: CRP under 1 mg/dL indicates low inflammation and lower risk, while CRP above 3 mg/dL signals higher inflammation and higher risk.
How likely is it that you are at risk? Well, about 52% of Americans have elevated CRP, so that’s not a promising figure to start with. Now, 10almonds readers are doubtlessly healthier than the average American as a general demographic, but still, it’s worth bearing in mind and not assuming that it could only apply to other people.
And as for how to improve your numbers? Same deal as most heart health advice that we give here: enjoy a plants-forward (if not entirely plant-based) diet, especially making sure to get a lot of fiber and as many different sources of polyphenols as is reasonable. Get good sleep, do exercise often, and don’t smoke or drink.
About the dietary aspects specifically, see:
- What Matters Most For Your Heart?
- What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest
- 21 Most Beneficial Polyphenols & What Foods Have Them
Want to learn more?
If you’d like a comprehensive guide to reducing your heart disease risk, no matter your starting point, then you might like to consider:
Dr. Dean Ornish’s Program For Reversing Heart Disease – by Dr. Dean Ornish
Take care!
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Does “A Little Dirt” Help Or Harm, vs Allergies?
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We’re not talking about exposure to the allergen in question, by the way.
But first let’s mention that yes, that can help (albeit should be done under very controlled conditions only with appropriate medical professionals, in the case of things that can cause anaphylactic shock and death).
If you’re interested in that, see: Peanut Allergy Diagnoses Have Been Halved: What Did They Do?
But no, we really are talking about “a little dirt” where the dirt in question is not, itself, allergenic.
Natural inoculation
Researchers (Dr. Ruslan Medzhitov et al.) have found that early-life exposure to diverse microbes and proteins builds broad immune memory that shifts responses away from allergy-driving IgE antibodies, and towards protective IgG antibodies, reducing later allergic reactions (to anything).
About that “anything”…
Yes, it gives cross-reactive immune memory: exposure to many microbes and antigens created immune memory that protected against new, previously unseen allergens.
No, that doesn’t mean it’ll definitely prevent all and any allergies, it simply means it reduces the risk of all and any allergies.
How it works: cross-reactive adaptive immunity suppressed type II immune responses and reduced IgE-mediated mast cell activation.
Or, translating that from sciencese:
Why it works: immune systems trained by real-world environments respond to harmless real-world allergens in a balanced way, instead of overreacting.
You can read the paper in full, here: Environmentally driven immune imprinting protects against allergy
You may be wondering about general hygiene, and isn’t handwashing, use of sanitizer, etc, important to protect against disease? And yes, yes it is.
See also: The Truth About Handwashing
However, in the words of Dr. Medzhitov,
❝But the tradeoff is that our immune system is in this untrained, unprepared state, and otherwise harmless exposures trigger a pathological allergic response❞
So, does this “natural inoculation” mean we should skip vaccines?
No.
This is about encountering harmless microbes in order to train the immune system to respond in a balanced fashion to something that is neither wanted nor a serious threat.
With this kind of well-trained reaction, the body is more likely to be able to one day encounter a peanut and not immediately kill itself in response.
However, that’s about things that are not in and of themselves a serious threat (except insofar as the body might have overreacted to them)
There is an important difference between a peanut and a deadly virus that has evolved to take over the cells of your body until you die:
- In the case of a peanut, the ideal bodily response is “don’t worry about it”
- In the case of a deadly virus or bacterium, the ideal bodily response is “destroy it by any means necessary”
For more on that, see: Why Some People Get Sick More (And How To Not Be One Of Them)
Want to learn more?
For much more detail than we can go into here, check out this excellent book that we reviewed a while back:
It’s worth noting that with regard to the first-named author there, the bio begins:
❝Kari Nadeau, MD, PhD, is the director of the Sean N. Parker Center for Allergy and Asthma Research at Stanford University and is one of the world’s leading experts on food allergy❞
We mention this, because there’s a lot of quack medicine out there [in general, but especially] when it comes to things such as food allergies. So let’s be clear up front that Dr. Nadeau is actually a world-class professional at the top of her field 😎
Take care!
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The Best Foods for Clear, Healthy Skin
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Dr. Andrea Suarez, dermatologist, explains:
The Gut-Skin Axis
Your trillions of tiny friends in your gut work together to improve your immunity, metabolism, and skin health. On the other hand, low levels of beneficial microbes and high levels of harmful ones (this unhelpful imbalance is called “dysbiosis”) will tend to drive inflammation that worsens acne, eczema, psoriasis, vitiligo, and skin resilience (i.e. how easily it becomes inflamed, and how quickly—or not—it heals).
- Disruptors to avoid: chronic stress, antibiotics, red meat (which in the US will almost always contain antibiotics in any case), and high-sugar/ultraprocessed diets, all reduce gut microbiome diversity and impair gut barrier function.
- Prebiotics to load up on: fibers that feed good gut bacteria can be found in most plants, but particularly high-scorers include oats, garlic, onions, asparagus, bananas, beans, barley, tomatoes, artichokes, and peas.
- Probiotics to add in: live beneficial bacteria from fermented foods such as yogurt, kefir, kimchi, sauerkraut, kombucha, miso, non-pasteurized pickles; amounts may be small but they are still very helpful, because they increase gut biodiversity in a good way (i.e. it’s not just about how many beneficial bacteria, but also how many kinds, from how many sources, with more being better than fewer).
- Superfoods to top it off: Dr. Suarez recommends nutrient-dense, antioxidant-rich, and low glycemic foods like berries, leafy greens, legumes, and whole grains, for optimal skin health. And do remember, hydration is important too!
For more on all of this plus a discussion of how to get the most out of the Mediterranean diet in this context, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Six Ways To Eat For Healthier Skin
Take care!
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Why Healthy Teeth May Depend On Omega-3 & Exercise
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These three things (health teeth, omega-3s, exercise) don’t seem very related, do they?
And yet…
The surprising link and why it matters for the longevity of your teeth
Researchers (Dr. Ana Ribeiro et al.) found that combining regular exercise with omega-3 supplements significantly reduced inflammation and bone loss linked to chronic tooth root infections (apical periodontitis).
Apical periodontis is incredibly common, and it happens when bacteria from untreated tooth decay travel through the root canal to the tooth’s tip, inflaming nearby bone tissue. If left untreated, it can destroy bone, loosen teeth, and worsen systemic conditions such as diabetes, metabolic syndrome, arteriosclerosis, and kidney disease.
So in other words, the consequences range from “toothache” to “dead”.
So, why exercise and omega-3s?
- How exercise helps: the study showed that physical activity alone improves immune regulation and reduces local inflammation (i.e., in the mouth), showing that movement benefits the mouth as well as the body.
- How omega-3s help: omega-3 fatty acids (well-known for anti-inflammatory effects) boosted these improvements when combined with exercise, lowering harmful cytokines (IL-17 and TNF-α) and protecting the bones into which the teeth are set.
Both intervention groups improved, but the combination achieved the strongest immune balance, least inflammation, and best bone preservation on micro-CT scans, and on the cellular level; fewer osteoclasts (cells that break down bone) were found in the exercise and omega-3 groups, confirming less bone destruction.
You may be thinking: “that’s all well and good, but my teeth and gums are fine”
However,
❝It’s a condition that patients may not even know they have because of its chronic nature, but which can evolve and lead to bone destruction and tooth mobility. In addition, in specific situations, such as a drop in immunity, it can become acute, so the patient starts to feel pain, pus forms at the site, the face can become swollen❞
~ Dr. Rogério de Castilho, co-author of the study
In other words: it seems fine until suddenly you’re in pain, swollen, and leaking pus.
So, prevention is definitely better than cure!
You can read the paper in full, here: Physical exercise alone or combined with omega-3 modulates apical periodontitis
Want more ways to improve things?
Hollywood’s most “perfect” whites would be nothing without the gums holding them in place. So, set aside the cosmetic whitening products that often harm gums (anything containing bleach / hydrogen peroxide, is generally a bad idea), and instead focus on your gums.
As for avoiding gum disease (periodontitis)?
❝In conclusion, periodontitis might enhance the association of biological aging with all-cause mortality in middle-aged and older adults.
Hence, maintaining and enhancing periodontal health is expected to become an intervention to slow aging and extend life span.❞
Source: Does Periodontitis Affect the Association of Biological Aging with Mortality?
To look after the whole, you have to take care of the parts. So, with this in mind:
- How To Regrow Receding Gums
- Make Your Saliva Better For Your Teeth
- Tooth Remineralization: How To Heal Your Teeth Naturally
Want to learn even more?
Check out this three-part special we did on oral hygiene:
- Toothpastes & Mouthwashes: Which Help And Which Harm?
- Flossing, Better (And Easier!)
- Less Common Oral Hygiene Options ← this writer is personally a big fan of the miswak stick! While she wouldn’t want to replace the other options entirely, it’s a great quick-and-easy on-the-go way to give one’s teeth a quick clean after a coffee or snack or such, without having to go to a bathroom and use a toothbrush and toothpaste etc.
Take care!
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You, Happier – by Dr. Daniel Amen
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.
The implicit question “what’s your brain type?” makes this book sound a little like a horoscope for science-enjoyers, but really, the “brain type” in question is simply a way of expressing which neurochemicals one’s brain makes most and/or least easily.
That’s something that a) really does differ from one person to another b) isn’t necessarily fixed forever, but will tend to remain mostly the same most of the time for most people.
And yes, the book does cover figuring out which neurotransmitter(s) it might be for you. On a secondary level, it also talks about more/less active parts of the brain for each of us, but the primary focus is on neurotransmitters.
It’s easy to assume “everyone wants more [your favorite neurotransmitter here]” but in fact, most people most of the time have most of what they need.
For those of us who don’t, those of us who perhaps have to work more to keep our level(s) of one or more neurotransmitters where they should be, this book is a great guide to optimizing aspects of our diet and lifestyle to compensate for what our brains might lack—potentially reducing the need to go for pharmaceutical approaches.
The style of the book is very much pop-science, but it is all well-informed and well-referenced.
Bottom line: if you sometimes (or often!) think “if only my brain would just make/acknowledge more [neurotransmitter], this book is for you.
Click here to check out You, Happier, and discover a happier you!
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Antidepressants: Personalization Is Key!
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Antidepressants: Personalization Is Key!
Yesterday, we asked you for your opinions on antidepressants, and got the above-depicted, below-described, set of responses:
- Just over half of respondents said “They clearly help people, but should not be undertaken lightly”
- Just over a fifth of respondents said “They may help some people, but the side effects are alarming”
- Just under a sixth of respondents said “They’re a great way to correct an imbalance of neurochemicals”
- Four respondents said “They are no better than placebo, and are more likely to harm”
- Two respondents said “They merely mask the problem, and thus don’t really help”
So what does the science say?
❝They are no better than placebo, and are more likely to harm? True or False?❞
True or False depending on who you are and what you’re taking. Different antidepressants can work on many different systems with different mechanisms of action. This means if and only if you’re not taking the “right” antidepressant for you, then yes, you will get only placebo benefits:
- Placebo Effect in the Treatment of Depression and Anxiety ← randomly assigned antidepressants are, shockingly, luck of the draw in usefulness
- Antidepressants versus placebo in major depression: an overview ← “wow this science is messy”
- Comparative efficacy and acceptability of 21 antidepressant drugs: a systematic review and network meta-analysis ← “oh look, it makes a difference which antidepressant we give to people”
Rather than dismissing antidepressants as worthless, therefore, it is a good idea to find out (by examination or trial and error) what kind of antidepressant you need, if you indeed do need such.
Otherwise it is like getting a flu shot and being surprised when you still catch a cold!
❝They merely mask the problem, and thus don’t really help: True or False?❞
False, categorically.
The problem in depressed people is the depressed mood. This may be influenced by other factors, and antidepressants indeed won’t help directly with those, but they can enable the person to better tackle them (more on this later).
❝They may help some people, but the side-effects are alarming: True or False?❞
True or False depending on more factors than we can cover here.
Side-effects vary from drug to drug and person to person, of course. As does tolerability and acceptability, since to some extent these things are subjective.
One person’s dealbreaker may be another person’s shrugworthy minor inconvenience at most.
❝They’re a great way to correct an imbalance of neurochemicals: True or False?❞
True! Contingently.
That is to say: they’re a great way to correct an imbalance of neurochemicals if and only if your problem is (at least partly) an imbalance of neurochemicals. If it’s not, then your brain can have all the neurotransmitters it needs, and you will still be depressed, because (for example) the other factors* influencing your depression have not changed.
*common examples include low self-esteem, poor physical health, socioeconomic adversity, and ostensibly bleak prospects for the future.
For those for whom the problem is/was partly a neurochemical imbalance and partly other factors, the greatest help the antidepressants give is getting the brain into sufficient working order to be able to tackle those other factors.
Want to know more about the different kinds?
Here’s a helpful side-by-side comparison of common antidepressants, what type they are, and other considerations:
Mind | Comparing Antidepressants
Want a drug-free approach?
You might like our previous main feature:
The Mental Health First-Aid That You’ll Hopefully Never Need
Take care!
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