The Bitter Truth About Coffee (or is it?)

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The Bitter Truth About Coffee (or is it?)

Yesterday, we asked you for your (health-related) views on coffee. The results were clear: if we assume the responses to be representative, we’re a large group of coffee-enthusiasts!

One subscriber who voted for “Coffee is a healthy stimulant, hydrating, and full of antioxidants” wrote:

❝Not so sure about how hydrating it is! Like most food and drink, moderation is key. More than 2 or 3 cups make me buzz! Just too much.❞

And that fine point brings us to our first potential myth:

Coffee is dehydrating: True or False?

False. With caveats…

Coffee, in whatever form we drink it, is wet. This may not come as a startling revelation, but it’s an important starting point. It’s mostly water. Water itself is not dehydrating.

Caffeine, however, is a diuretic—meaning you will tend to pee more. It achieves its diuretic effect by increasing blood flow to your kidneys, which prompts them to release more water through urination.

See: Effect of caffeine on bladder function in patients with overactive bladder symptoms

How much caffeine is required to have a diuretic effect? About 4.5 mg/kg.

What this means in practical terms: if you weigh 70kg (a little over 150lbs), 4.5×70 gives us 315.

315mg is about how much caffeine might be in six shots of espresso. We say “might” because while dosage calculations are an exact science, the actual amount in your shot of espresso can vary depending on many factors, including:

  • The kind of coffee bean
  • How and when it was roasted
  • How and when it was ground
  • The water used to make the espresso
  • The pressure and temperature of the water

…and that’s all without looking at the most obvious factor: “is the coffee decaffeinated?”

If it doesn’t contain caffeine, it’s not diuretic. Decaffeinated coffee does usually contain tiny amounts of caffeine still, but with nearer 3mg than 300mg, it’s orders of magnitude away from having a diuretic effect.

If it does contain caffeine, then the next question becomes: “and how much water?”

For example, an Americano (espresso, with hot water added to make it a long drink) will be more hydrating than a ristretto (espresso, stopped halfway through pushing, meaning it is shorter and stronger than a normal espresso).

A subscriber who voted for “Coffee messes with sleep, creates dependency, is bad for the heart and gut, and is dehydrating too” wrote:

❝Coffee causes tachycardia for me so staying away is best. People with colon cancer are urged to stay away from coffee completely.❞

These are great points! It brings us to our next potential myth:

Coffee is bad for the heart: True or False?

False… For most people.

Some people, like our subscriber above, have an adverse reaction to caffeine, such as tachycardia. An important reason (beyond basic decency) for anyone providing coffee to honor requests for decaff.

For most people, caffeine is “heart neutral”. It doesn’t provide direct benefits or cause direct harm, provided it is enjoyed in moderation.

See also: Can you overdose on caffeine?

Some quick extra notes…

That’s all we have time for in myth-busting, but it’s worth noting before we close that coffee has a lot of health benefits; we didn’t cover them today because they’re not contentious, but they are interesting nevertheless:

Enjoy!

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  • Five Advance Warnings of Multiple Sclerosis

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    Five Advance Warnings of Multiple Sclerosis

    First things first, a quick check-in with regard to how much you know about multiple sclerosis (MS):

    • Do you know what causes it?
    • Do you know how it happens?
    • Do you know how it can be fixed?

    If your answer to the above questions is “no”, then take solace in the fact that modern science doesn’t know either.

    What we do know is that it’s an autoimmune condition, and that it results in the degradation of myelin, the “insulator” of nerves, in the central nervous system.

    • How exactly this is brought about remains unclear, though there are several leading hypotheses including autoimmune attack of myelin itself, or disruption to the production of myelin.
    • Treatments look to reduce/mitigate inflammation, and/or treat other symptoms (which are many and various) on an as-needed basis.

    If you’re wondering about the prognosis after diagnosis, the scientific consensus on that is also “we don’t know”:

    Read: Personalized medicine in multiple sclerosis: hope or reality?

    this paper, like every other one we considered putting in that spot, concludes with basically begging for research to be done to identify biomarkers in a useful fashion that could help classify many distinct forms of MS, rather than the current “you have MS, but who knows what that will mean for you personally because it’s so varied” approach.

    The Five Advance Warning Signs

    Something we do know! First, we’ll quote directly the researchers’ conclusion:

    ❝We identified 5 health conditions associated with subsequent MS diagnosis, which may be considered not only prodromal but also early-stage symptoms.

    However, these health conditions overlap with prodrome of two other autoimmune diseases, hence they lack specificity to MS.❞

    So, these things are a warning, five alarm bells, but not necessarily diagnostic criteria.

    Without further ado, the five things are:

    1. depression
    2. sexual disorders
    3. constipation
    4. cystitis
    5. urinary tract infections

    ❝This association was sufficiently robust at the statistical level for us to state that these are early clinical warning signs, probably related to damage to the nervous system, in patients who will later be diagnosed with multiple sclerosis.

    The overrepresentation of these symptoms persisted and even increased over the five years after diagnosis.❞

    ~ Dr. Céline Louapre

    Read the paper for yourself:

    Association Between Diseases and Symptoms Diagnosed in Primary Care and the Subsequent Specific Risk of Multiple Sclerosis

    Hot off the press! Published only yesterday!

    Want to know more about MS?

    Here’s a very comprehensive guide:

    National clinical guideline for diagnosis and management of multiple sclerosis

    Take care!

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  • 16 Overlooked Autistic Traits In Women

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    We hear a lot about “autism moms”, but Taylor Heaton is an autistic mom, diagnosed as an adult, and she has insights to share about overlooked autistic traits in women.

    The Traits

    • Difficulty navigating romantic relationships: often due to misreading signs
    • Difficulty understanding things: including the above, but mostly: difficulty understanding subtext, when people leave things as “surely obvious”. Autistic women are likely to be aware of the possible meanings, but unsure which it might be, and may well guess wrongly.
    • Masking: one of the reasons for the gender disparity in diagnosis is that autistic women are often better at “masking”, that is to say, making a conscious effort to blend in to allistic society—often as a result of being more societally pressured to do so.
    • Honesty: often to a fault
    • Copy and paste: related to masking, this is about consciously mirroring others in an effort to put them at ease and be accepted
    • Being labelled sensitive and/or gifted: usually this comes at a young age, but the resultant different treatment can have a lifetime effect
    • Secret stims: again related to masking, and again for the same reasons that displaying autistic symptoms is often treated worse in women, autistic women’s stims tend to be more subtle.
    • Written communication: autistic women are often more comfortable with the written word than the spoken
    • Leadership: autistic women will often gravitate to leadership roles, partly as a survival mechanism
    • Gaslighting: oneself, e.g. “If this person did this without that, then I can to” (without taking into account that maybe the circumstances are different, or maybe they actually did lean on crutches that you didn’t know were there, etc).
    • Inner dialogue: rich inner dialogue, but unable to express it outwardly—often because of the sheer volume of thoughts per second.
    • Fewer female friends: often few friends overall, for that matter, but there’s often a gender imbalance towards male friends, or where there isn’t, towards more masculine friends at least.
    • Feeling different: often a matter of feeling one does not meet standard expectations in some fashion
    • School: autistic women are often academically successful
    • Special interests: often more “socially accepted” interests than autistic men’s.
    • Flirting: autistic women are often unsure how to flirt or what to do about it, which can result in simple directness instead

    For more details on all of these, enjoy:

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

    Related reading:

    You might like a main feature of ours from not long back:

    Miss Diagnosis: Anxiety, ADHD, & Women

    Take care!

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  • Bright Line Eating – by Dr. Susan Peirce Thompson

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    This is a great title! It’s a great book too, but let’s talk about the title for a moment:

    The “Bright Line” referenced (often used in the plural within the book) is the line one draws between what one will and will not do. It’s a line one doesn’t cross, and it’s a bright line, because it’s not a case of “oh woe is me I cannot have the thing”, but rather “oh yay is me for I being joyously healthy”.

    And as for living happy, thin, and free? The author makes clear that “thin” is only a laudable goal if it’s bookended by “happy” and “free”. Eating things because we want to, and being happy about our choices.

    To this end, while some of the book is about nutrition (and for example the strong recommendation to make the first “bright lines” one draws cutting out sugar and flour), the majority of it is about the psychology of eating.

    This includes, hunger and satiety, willpower and lack thereof, disordered eating and addictions, body image issues and social considerations, the works. She realizes and explains, that if being healthy were just a matter of the right diet plan, everyone would be healthy. But it’s not; our eating behaviors don’t exist in a vacuum, and there’s a lot more to consider.

    Despite all the odds, however, this is a cheerful and uplifting book throughout, while dispensing very practical, well-evidenced methods for getting your brain to get your body to do what you want it to.

    Bottom line: this isn’t your average diet book, and it’s not just a motivational pep talk either. It’s an enjoyable read that’s also full of science and can make a huge difference to how you see food.

    Click here to check out Bright Line Eating, and enjoy life, healthily!

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  • What Are The “Bright Lines” Of Bright Line Eating?

    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.

    This is Dr. Susan Thompson. She’s a cognitive neuroscientist who has turned her hand to helping people to lose weight and maintain it at a lower level, using psychology to combat overeating. She is the founder of “Bright Line Eating”.

    We’ll say up front: it’s not without some controversy, and we’ll address that as we go, but we do believe the ideas are worth examining, and then we can apply them or not as befits our personal lives.

    What does she want us to know?

    Bright Line Eating’s general goal

    Dr. Thompson’s mission statement is to help people be “happy, thin, and free”.

    You will note that this presupposes thinness as desirable, and presumes it to be healthy, which frankly, it’s not for everyone. Indeed, for people over a certain age, having a BMI that’s slightly into the “overweight” category is a protective factor against mortality (which is partly a flaw of the BMI system, but is an interesting observation nonetheless):

    When BMI Doesn’t Quite Measure Up

    Nevertheless, Dr. Thompson makes the case for the three items (happy, thin, free) coming together, which means that any miserable or unhealthy thinness is not what the approach is valuing, since it is important for “thin” to be bookended by “happy” and “free”.

    What are these “bright lines”?

    Bright Line Eating comes with 4 rules:

    1. No flour (no, not even wholegrain flour; enjoy whole grains themselves yes, but flour, no)
    2. No sugar (and as a tag-along to this, no alcohol) (sugars naturally found in whole foods, e.g. the sugar in an apple if eating an apple, is ok, but other kinds are not, e.g. foods with apple juice concentrate as a sweetener; no “natural raw cane sugar” etc is not allowed either; despite the name, it certainly doesn’t grow on the plant like that)
    3. No snacking, just three meals per day(not even eating the ingredients while cooking—which also means no taste-testing while cooking)
    4. Weigh all your food (have fun in restaurants—but more seriously, the idea here is to plan each day’s 3 meals to deliver a healthy macronutrient balance and a capped calorie total).

    You may be thinking: “that sounds dismal, and not at all bright and cheerful, and certainly not happy and free”

    The name comes from the idea that these rules are lines that one does not cross. They are “bright” lines because they should be observed with a bright and cheery demeanour, for they are the rules that, Dr. Thompson says, will make you “happy, thin, and free”.

    You will note that this is completely in opposition to the expert opinion we hosted last week:

    What Flexible Dieting Really Means

    Dr. Thompson’s position on “freedom” is that Bright Line Eating is “very structured and takes a liberating stand against moderation”

    Which may sound a bit of an oxymoron—is she really saying that we are going to be made free from freedom?

    But there is some logic to it, and it’s about the freedom from having to make many food-related decisions at times when we’re likely to make bad ones:

    Where does the psychology come in?

    Dr. Thompson’s position is that willpower is a finite, expendable resource, and therefore we should use it judiciously.

    So, much like Steve Jobs famously wore the same clothes every day because he had enough decisions to make later in the day that he didn’t want unnecessary extra decisions to make… Bright Line Eating proposes that we make certain clear decisions up front about our eating, so then we don’t have to make so many decisions (and potentially the wrong decisions) later when hungry.

    You may be wondering: ”doesn’t sticking to what we decided still require willpower?”

    And… Potentially. But the key here is shutting down self-negotiation.

    Without clear lines drawn in advance, one must decide, “shall I have this cake or not?”, perhaps reflecting on the pros and cons, the context of the situation, the kind of day we’re having, how hungry we are, what else there is available to eat, what else we have eaten already, etc etc.

    In short, there are lots of opportunities to rationalize the decision to eat the cake.

    With clear lines drawn in advance, one must decide, “shall I have this cake or not?” and the answer is “no”.

    So while sticking to that pre-decided “no” still may require some willpower, it no longer comes with a slew of tempting opportunities to rationalize a “yes”.

    Which means a much greater success rate, both in adherence and outcomes. Here’s an 8-week interventional study and 2-year follow-up:

    Bright Line Eating | Research Publications

    Counterpoint: pick your own “bright lines”

    Dr. Thompson is very keen on her 4 rules that have worked for her and many people, but she recognizes that they may not be a perfect fit for everyone.

    So, it is possible to pick and choose our own “bright lines”; it is after all a dietary approach, not a religion. Here’s her response to someone who adopted the first 3 rules, but not the 4th:

    Bright Lines as Guidelines for Weight Loss

    The most important thing for Bright Line Eating, therefore, is perhaps the action of making clear decisions in advance and sticking to them, rather than seat-of-the-pantsing our diet, and with it, our health.

    Want to know more from Dr. Thompson?

    You might like her book, which we reviewed a while ago:

    Bright Line Eating – by Dr. Susan Peirce Thompson

    Enjoy!

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  • A New $16,000 Postpartum Depression Drug Is Here. How Will Insurers Handle It?

    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.

    A much-awaited treatment for postpartum depression, zuranolone, hit the market in December, promising an accessible and fast-acting medication for a debilitating illness. But most private health insurers have yet to publish criteria for when they will cover it, according to a new analysis of insurance policies.

    The lack of guidance could limit use of the drug, which is both novel — it targets hormone function to relieve symptoms instead of the brain’s serotonin system, as typical antidepressants do — and expensive, at $15,900 for the 14-day pill regimen.

    Lawyers, advocates, and regulators are watching closely to see how insurance companies will shape policies for zuranolone because of how some handled its predecessor, an intravenous form of the same drug called brexanolone, which came on the market in 2019. Many insurers required patients to try other, cheaper medications first — known as the fail-first approach — before they could be approved for brexanolone, which was shown in early trials reviewed by the FDA to provide relief within days. Typical antidepressants take four to six weeks to take effect.

    “We’ll have to see if insurers cover this drug and what fail-first requirements they put in” for zuranolone, said Meiram Bendat, a licensed psychotherapist and an attorney who represents patients.

    Most health plans have yet to issue any guidelines for zuranolone, and maternal health advocates worry that the few that have are taking a restrictive approach. Some policies require that patients first try and fail a standard antidepressant before the insurer will pay for zuranolone.

    In other cases, guidelines require psychiatrists to prescribe it, rather than obstetricians, potentially delaying treatment since OB-GYN practitioners are usually the first medical providers to see signs of postpartum depression.

    Advocates are most worried about the lack of coverage guidance.

    “If you don’t have a published policy, there is going to be more variation in decision-making that isn’t fair and is less efficient. Transparency is really important,” said Joy Burkhard, executive director of the nonprofit Policy Center for Maternal Mental Health, which commissioned the study.

    With brexanolone, which was priced at $34,000 for the three-day infusion, California’s largest insurer, Kaiser Permanente, had such rigorous criteria for prescribing it that experts said the policy amounted to a blanket denial for all patients, according to an NPR investigation in 2021.

    KP’s written guidelines required patients to try and fail four medications and electroconvulsive therapy before they would be eligible for brexanolone. Because the drug was approved only for up to six months postpartum, and trials of typical antidepressants take four to six weeks each, the clock would run out before a patient had time to try brexanolone.

    An analysis by NPR of a dozen other health plans at the time showed Kaiser Permanente’s policy on brexanolone to be an outlier. Some did require that patients fail one or two other drugs first, but KP was the only one that recommended four.

    Miriam McDonald, who developed severe postpartum depression and suicidal ideation after giving birth in late 2019, battled Kaiser Permanente for more than a year to find effective treatment. Her doctors put her on a merry-go-round of medications that didn’t work and often carried unbearable side effects, she said. Her doctors refused to prescribe brexanolone, the only FDA-approved medication specifically for postpartum depression at the time.

    “No woman should suffer like I did after having a child,” McDonald said. “The policy was completely unfair. I was in purgatory.”

    One month after NPR published its investigation, KP overhauled its criteria to recommend that women try just one medication before becoming eligible for brexanolone.

    Then, in March 2023, after the federal Department of Labor launched an investigation into the insurer — citing NPR’s reporting — the insurer revised its brexanolone guidelines again, removing all fail-first recommendations, according to internal documents recently obtained by NPR. Patients need only decline a trial of another medication.

    “Since brexanolone was first approved for use, more experience and research have added to information about its efficacy and safety,” the insurer said in a statement. “Kaiser Permanente is committed to ensuring brexanolone is available when physicians and patients determine it is an appropriate treatment.”

    “Kaiser basically went from having the most restrictive policy to the most robust,” said Burkhard of the Policy Center for Maternal Mental Health. “It’s now a gold standard for the rest of the industry.”

    McDonald is hopeful that her willingness to speak out and the subsequent regulatory actions and policy changes for brexanolone will lead Kaiser Permanente and other health plans to set patient-friendly policies for zuranolone.

    “This will prevent other women from having to go through a year of depression to find something that works,” she said.

    Clinicians were excited when the FDA approved zuranolone last August, believing the pill form, taken once a day at home over two weeks, will be more accessible to women compared with the three-day hospital stay for the IV infusion. Many perinatal psychiatrists told NPR it is imperative to treat postpartum depression as quickly as possible to avoid negative effects, including cognitive and social problems in the baby, anxiety or depression in the father or partner, or the death of the mother to suicide, which accounts for up to 20% of maternal deaths.

    So far, only one of the country’s six largest private insurers, Centene, has set a policy for zuranolone. It is unclear what criteria KP will set for the new pill. California’s Medicaid program, known as Medi-Cal, has not yet established coverage criteria.

    Insurers’ policies for zuranolone will be written at a time when the regulatory environment around mental health treatment is shifting. The U.S. Department of Labor is cracking down on violations of the Mental Health Parity and Addiction Equity Act of 2008, which requires insurers to cover psychiatric treatments the same as physical treatments.

    Insurers must now comply with stricter reporting and auditing requirements intended to increase patient access to mental health care, which advocates hope will compel health plans to be more careful about the policies they write in the first place.

    In California, insurers must also comply with an even broader state mental health parity law from 2021, which requires them to use clinically based, expert-recognized criteria and guidelines in making medical decisions. The law was designed to limit arbitrary or cost-driven denials for mental health treatments and has been hailed as a model for the rest of the country. Much-anticipated regulations for the law are expected to be released this spring and could offer further guidance for insurers in California setting policies for zuranolone.

    In the meantime, Burkhard said, patients suffering from postpartum depression should not hold back from asking their doctors about zuranolone. Insurers can still grant access to the drug on a case-by-case basis before they formalize their coverage criteria.

    “Providers shouldn’t be deterred from prescribing zuranolone,” Burkhard said. 

    This article is from a partnership that includes KQEDNPR and KFF Health News.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • The Comfort Zone – by Kristen Butler

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    Are you sitting comfortably? Then we’ll begin. Funny, how being comfortable can be a good starting point, then we are advised “You have to get out of your comfort zone”.

    And yet, when we think of our personal greatest moments in life, they were rarely uncomfortable moments. Why is that?

    Kristen Butler wants us to resolve this paradox, with a reframe:

    The comfort zone? That’s actually the “flow” zone.

    Just as “slow and steady wins the race”, we can—like the proverbial tortoise—take our comfort with us as we go.

    The discomfort zone? That’s the stress zone, the survival zone, the “putting out fires” zone. From the outside, it looks like we’re making a Herculean effort, and perhaps we are, but is it actually so much better than peaceful consistent productivity?

    Butler writes in a way that will be relatable for many, and may be a welcome life-ring if you feel like you’ve been playing catch-up for a while.

    Is she advocating for complacency, then? No, and she discusses this too. That “complacency zone” is really the “burnout zone” after being in the “survival zone” for too long.

    She lays out for us, therefore, a guide for growing in comfort, expanding the comfort zone yes, but by securely pushing it from the inside, not by making a mad dash out and hoping it follows us.

    Bottom line: if you’ve been (perhaps quietly) uncomfortable for a little too long for comfort, this book can reframe your approach to get you to a position of sustainable, stress-free growth.

    Click here to check out The Comfort Zone, and start building yours!

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