Fatty Acids For The Eyes & Brain: The Good And The Bad

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Good For The Eyes; Good For The Brain

We’ve written before about omega-3 fatty acids, covering the basics and some lesser-known things:

What Omega-3 Fatty Acids Really Do For Us

…and while we discussed its well-established benefits against cognitive decline (which is to be expected, because omega-3 is good against inflammation, and a large part of age-related neurodegeneration is heavily related to neuroinflammation), there’s a part of the brain we didn’t talk about in that article: the eyes.

We did, however, talk in another article about supplements that benefit the eyes and [the rest of the] brain, and the important links between the two, to the point that an examination of the levels of lutein in the retina can inform clinicians about the levels of lutein in the brain as a whole, and strongly predict Alzheimer’s disease (because Alzheimer’s patients have significantly less lutein), here:

Brain Food? The Eyes Have It!

Now, let’s tie these two ideas together

In a recent (June 2024) meta-analysis of high-quality observational studies from the US and around the world, involving nearly a quarter of a million people over 40 (n=241,151), researchers found that a higher intake of omega-3 is significantly linked to a lower risk of macular degeneration.

To put it in numbers, the highest intake of omega-3s was associated with an 18% reduced risk of early stage macular degeneration.

They also looked at a breakdown of what kinds of omega-3, and found that taking a blend DHA and EPA worked best of all, although of people who only took one kind, DHA was the best “single type” option.

You can read the paper in full, here:

Association between fatty acid intake and age-related macular degeneration: a meta-analysis

A word about trans-fatty acids (TFAs)

It was another feature of the same study that, while looking at fatty acids in general, they also found that higher consumption of trans-fatty acids was associated with a higher risk of advanced age-related macular degeneration.

Specifically, the highest intake of TFAs was associated with a more than 2x increased risk.

There are two main dietary sources of trans-fatty acids:

  • Processed foods that were made with TFAs; these have now been banned in a lot of places, but only quite recently, and the ban is on the processing, not the sale, so if you buy processed foods that contain ingredients that were processed before 2021 (not uncommon, given the long life of many processed foods), the chances of them having TFAs is higher.
  • Most animal products. Most notably from mammals and their milk, so beef, pork, lamb, milk, cheese, and yes even yogurt. Poultry and fish technically do also contain TFAs in most cases, but the levels are much lower.

Back to the omega-3 fatty acids…

If you’re wondering where to get good quality omega-3, well, we listed some of the best dietary sources in our main omega-3 article (linked at the top of today’s).

However, if you want to supplement, here’s an example product on Amazon that’s high in DHA and EPA, following the science of what we shared today 😎

Take care!

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    • What the Most Successful People Do Before Breakfast – by Laura Vanderkram

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      First, what this is not:this is not a rehash of “The 5AM Club”, and nor is it a rehash of “The Seven Habits of Highly Effective People”.

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    • Walking can prevent low back pain, a new study shows

      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.

      Do you suffer from low back pain that recurs regularly? If you do, you’re not alone. Roughly 70% of people who recover from an episode of low back pain will experience a new episode in the following year.

      The recurrent nature of low back pain is a major contributor to the enormous burden low back pain places on individuals and the health-care system.

      In our new study, published today in The Lancet, we found that a program combining walking and education can effectively reduce the recurrence of low back pain.

      PeopleImages.com – Yuri A/Shutterstock

      The WalkBack trial

      We randomly assigned 701 adults who had recently recovered from an episode of low back pain to receive an individualised walking program and education (intervention), or to a no treatment group (control).

      Participants in the intervention group were guided by physiotherapists across six sessions, over a six-month period. In the first, third and fifth sessions, the physiotherapist helped each participant to develop a personalised and progressive walking program that was realistic and tailored to their specific needs and preferences.

      The remaining sessions were short check-ins (typically less than 15 minutes) to monitor progress and troubleshoot any potential barriers to engagement with the walking program. Due to the COVID pandemic, most participants received the entire intervention via telehealth, using video consultations and phone calls.

      A health-care professional examines a woman's back.
      Low back pain can be debilitating. Karolina Kaboompics/Pexels

      The program was designed to be manageable, with a target of five walks per week of roughly 30 minutes daily by the end of the six-month program. Participants were also encouraged to continue walking independently after the program.

      Importantly, the walking program was combined with education provided by the physiotherapists during the six sessions. This education aimed to give people a better understanding of pain, reduce fear associated with exercise and movement, and give people the confidence to self-manage any minor recurrences if they occurred.

      People in the control group received no preventative treatment or education. This reflects what typically occurs after people recover from an episode of low back pain and are discharged from care.

      What the results showed

      We monitored the participants monthly from the time they were enrolled in the study, for up to three years, to collect information about any new recurrences of low back pain they may have experienced. We also asked participants to report on any costs related to their back pain, including time off work and the use of health-care services.

      The intervention reduced the risk of a recurrence of low back pain that limited daily activity by 28%, while the recurrence of low back pain leading participants to seek care from a health professional decreased by 43%.

      Participants who received the intervention had a longer average period before they had a recurrence, with a median of 208 days pain-free, compared to 112 days in the control group.

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      Overall, we also found this intervention to be cost-effective. The biggest savings came from less work absenteeism and less health service use (such as physiotherapy and massage) among the intervention group.

      This trial, like all studies, had some limitations to consider. Although we tried to recruit a wide sample, we found that most participants were female, aged between 43 and 66, and were generally well educated. This may limit the extent to which we can generalise our findings.

      Also, in this trial, we used physiotherapists who were up-skilled in health coaching. So we don’t know whether the intervention would achieve the same impact if it were to be delivered by other clinicians.

      Walking has multiple benefits

      We’ve all heard the saying that “prevention is better than a cure” – and it’s true. But this approach has been largely neglected when it comes to low back pain. Almost all previous studies have focused on treating episodes of pain, not preventing future back pain.

      A limited number of small studies have shown that exercise and education can help prevent low back pain. However, most of these studies focused on exercises that are not accessible to everyone due to factors such as high cost, complexity, and the need for supervision from health-care or fitness professionals.

      On the other hand, walking is a free, accessible way to exercise, including for people in rural and remote areas with limited access to health care.

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      Walking has a variety of advantages. Cast Of Thousands/Shutterstock

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      While walking is not everyone’s favourite form of exercise, the intervention was well-received by most people in our study. Participants reported that the additional general health benefits contributed to their ongoing motivation to continue the walking program independently.

      Why is walking helpful for low back pain?

      We don’t know exactly why walking is effective for preventing back pain, but possible reasons could include the combination of gentle movements, loading and strengthening of the spinal structures and muscles. It also could be related to relaxation and stress relief, and the release of “feel-good” endorphins, which block pain signals between your body and brain – essentially turning down the dial on pain.

      It’s possible that other accessible and low-cost forms of exercise, such as swimming, may also be effective in preventing back pain, but surprisingly, no studies have investigated this.

      Preventing low back pain is not easy. But these findings give us hope that we are getting closer to a solution, one step at a time.

      Tash Pocovi, Postdoctoral research fellow, Department of Health Sciences, Macquarie University; Christine Lin, Professor, Institute for Musculoskeletal Health, University of Sydney; Mark Hancock, Professor of Physiotherapy, Macquarie University; Petra Graham, Associate Professor, School of Mathematical and Physical Sciences, Macquarie University, and Simon French, Professor of Musculoskeletal Disorders, Macquarie University

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

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    • Feta or Parmesan – Which is Healthier?

      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.

      Our Verdict

      When comparing feta to parmesan, we picked the parmesan.

      Why?

      It’s close! Looking at the macros, parmesan has more protein and slightly less fat. Of the fat content, parmesan also has slightly less saturated fat, but neither of them are doing great in this category. Still, a relative win for parmesan.

      In the category of vitamins, feta is a veritable vitamin-B-fest with more of vitamins B1, B2, B3, B5, B6, and B9. On the other hand, parmesan has more of vitamins A, B12, and choline. By strength of numbers, this is a win for feta.

      Minerals tell a different story; parmesan has a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Meanwhile, feta is not higher in any minerals. A clear win for parmesan.

      Both cheeses offer gut-healthy benefits (if consumed regularly in small portions), while neither are great for the heart.

      On balance, we say parmesan wins the day.

      Want to learn more?

      You might like to read:

      Feta Cheese vs Mozzarella – Which is Healthier?

      Take care!

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      • Head Over Hips

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        We’ve written before about managing osteoarthritis (or ideally: avoiding it, but that’s not always an option on the table, of course), so here’s a primer/refresher before we get into the meat of today’s article:

        Avoiding/Managing Osteoarthritis

        When the head gets in the way

        Research shows that the problem with recovery in cases of osteoarthritis of the hip is in fact often not the hip itself, but rather, the head:

        ❝In fact, the stronger your muscles are, the more protected your joint is, and the less pain you will experience.

        Our research has shown that people with hip osteoarthritis were unable to activate their muscles as efficiently, irrespective of strength.

        Basically, people with hip arthritis are unable to activate their muscles properly because the brain is actively putting on the brake to stop them from using the muscle.❞

        ~ Dr. Myles Murphy

        See: People with hip osteoarthritis have reduced quadriceps voluntary activation and altered motor cortex function

        This is a case of a short-term protective response being unhelpful in the long-term. If you injure yourself, your brain will try to inhibit you from exacerbating that injury, such as by (for example) disobliging you from putting weight on an injured joint.

        This is great if you merely twisted an ankle and just need to sit back and relax while your body works its healing magic, but it’s counterproductive if it’s a chronic issue like osteoarthritis. In such (i.e. chronic) cases, avoidance of use of the joint will simply cause atrophy of the surrounding muscle and other tissues, leading to more of the very wear-and-tear that led to the osteoarthritis in the first place.

        So… How to deal with that?

        You probably can exercise

        It’s easy to get caught between the dichotomy of “exercise and inflame your joints” vs “rest and your joints seize up”, which is not pleasant.

        However, the trick lies in how you exercise, per joint type:

        When Bad Joints Stop You From Exercising (5 Things To Change)

        …which to be clear, isn’t a case of “avoid using the joint that’s bad”, but is rather “use it in this specific way, so that it gets stronger without doing it more damage in the process”.

        Which is exactly what is needed!

        Further resources

        For those who like learning from short videos, here’s a trio of helpers (along with our own text-based overview for each):

        And for those who prefer just reading, here’s a book we reviewed on the topic:

        11 Minutes to Pain-Free Hips – by Melinda Wright

        Take care!

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      • What’s Keeping the US From Allowing Better Sunscreens?

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        When dermatologist Adewole “Ade” Adamson sees people spritzing sunscreen as if it’s cologne at the pool where he lives in Austin, Texas, he wants to intervene. “My wife says I shouldn’t,” he said, “even though most people rarely use enough sunscreen.”

        At issue is not just whether people are using enough sunscreen, but what ingredients are in it.

        The Food and Drug Administration’s ability to approve the chemical filters in sunscreens that are sold in countries such as Japan, South Korea, and France is hamstrung by a 1938 U.S. law that has required sunscreens to be tested on animals and classified as drugs, rather than as cosmetics as they are in much of the world. So Americans are not likely to get those better sunscreens — which block the ultraviolet rays that can cause skin cancer and lead to wrinkles — in time for this summer, or even the next.

        Sunscreen makers say that requirement is unfair because companies including BASF Corp. and L’Oréal, which make the newer sunscreen chemicals, submitted safety data on sunscreen chemicals to the European Union authorities some 20 years ago.

        Steven Goldberg, a retired vice president of BASF, said companies are wary of the FDA process because of the cost and their fear that additional animal testing could ignite a consumer backlash in the European Union, which bans animal testing of cosmetics, including sunscreen. The companies are asking Congress to change the testing requirements before they take steps to enter the U.S. marketplace.

        In a rare example of bipartisanship last summer, Sen. Mike Lee (R-Utah) thanked Rep. Alexandria Ocasio-Cortez (D-N.Y.) for urging the FDA to speed up approvals of new, more effective sunscreen ingredients. Now a bipartisan bill is pending in the House that would require the FDA to allow non-animal testing.

        “It goes back to sunscreens being classified as over-the-counter drugs,” said Carl D’Ruiz, a senior manager at DSM-Firmenich, a Switzerland-based maker of sunscreen chemicals. “It’s really about giving the U.S. consumer something that the rest of the world has. People aren’t dying from using sunscreen. They’re dying from melanoma.”

        Every hour, at least two people die of skin cancer in the United States. Skin cancer is the most common cancer in America, and 6.1 million adults are treated each year for basal cell and squamous cell carcinomas, according to the Centers for Disease Control and Prevention. The nation’s second-most-common cancer, breast cancer, is diagnosed about 300,000 times annually, though it is far more deadly.

        Dermatologists Offer Tips on Keeping Skin Safe and Healthy

        – Stay in the shade during peak sunlight hours, 10 a.m. to 4 p.m. daylight time.– Wear hats and sunglasses.– Use UV-blocking sun umbrellas and clothing.– Reapply sunscreen every two hours.You can order overseas versions of sunscreens from online pharmacies such as Cocooncenter in France. Keep in mind that the same brands may have different ingredients if sold in U.S. stores. But importing your sunscreen may not be affordable or practical. “The best sunscreen is the one that you will use over and over again,” said Jane Yoo, a New York City dermatologist.

        Though skin cancer treatment success rates are excellent, 1 in 5 Americans will develop skin cancer by age 70. The disease costs the health care system $8.9 billion a year, according to CDC researchers. One study found that the annual cost of treating skin cancer in the United States more than doubled from 2002 to 2011, while the average annual cost for all other cancers increased by just 25%. And unlike many other cancers, most forms of skin cancer can largely be prevented — by using sunscreens and taking other precautions.

        But a heavy dose of misinformation has permeated the sunscreen debate, and some people question the safety of sunscreens sold in the United States, which they deride as “chemical” sunscreens. These sunscreen opponents prefer “physical” or “mineral” sunscreens, such as zinc oxide, even though all sunscreen ingredients are chemicals.

        “It’s an artificial categorization,” said E. Dennis Bashaw, a retired FDA official who ran the agency’s clinical pharmacology division that studies sunscreens.

        Still, such concerns were partly fed by the FDA itself after it published a study that said some sunscreen ingredients had been found in trace amounts in human bloodstreams. When the FDA said in 2019, and then again two years later, that older sunscreen ingredients needed to be studied more to see if they were safe, sunscreen opponents saw an opening, said Nadim Shaath, president of Alpha Research & Development, which imports chemicals used in cosmetics.

        “That’s why we have extreme groups and people who aren’t well informed thinking that something penetrating the skin is the end of the world,” Shaath said. “Anything you put on your skin or eat is absorbed.”

        Adamson, the Austin dermatologist, said some sunscreen ingredients have been used for 30 years without any population-level evidence that they have harmed anyone. “The issue for me isn’t the safety of the sunscreens we have,” he said. “It’s that some of the chemical sunscreens aren’t as broad spectrum as they could be, meaning they do not block UVA as well. This could be alleviated by the FDA allowing new ingredients.”

        Ultraviolet radiation falls between X-rays and visible light on the electromagnetic spectrum. Most of the UV rays that people come in contact with are UVA rays that can penetrate the middle layer of the skin and that cause up to 90% of skin aging, along with a smaller amount of UVB rays that are responsible for sunburns.

        The sun protection factor, or SPF, rating on American sunscreen bottles denotes only a sunscreen’s ability to block UVB rays. Although American sunscreens labeled “broad spectrum” should, in theory, block UVA light, some studies have shown they fail to meet the European Union’s higher UVA-blocking standards.

        “It looks like a number of these newer chemicals have a better safety profile in addition to better UVA protection,” said David Andrews, deputy director of Environmental Working Group, a nonprofit that researches the ingredients in consumer products. “We have asked the FDA to consider allowing market access.”

        The FDA defends its review process and its call for tests of the sunscreens sold in American stores as a way to ensure the safety of products that many people use daily, rather than just a few times a year at the beach.

        “Many Americans today rely on sunscreens as a key part of their skin cancer prevention strategy, which makes satisfactory evidence of both safety and effectiveness of these products critical for public health,” Cherie Duvall-Jones, an FDA spokesperson, wrote in an email.

        D’Ruiz’s company, DSM-Firmenich, is the only one currently seeking to have a new over-the-counter sunscreen ingredient approved in the United States. The company has spent the past 20 years trying to gain approval for bemotrizinol, a process D’Ruiz said has cost $18 million and has advanced fitfully, despite attempts by Congress in 2014 and 2020 to speed along applications for new UV filters.

        Bemotrizinol is the bedrock ingredient in nearly all European and Asian sunscreens, including those by the South Korean brand Beauty of Joseon and Bioré, a Japanese brand.

        D’Ruiz said bemotrizinol could secure FDA approval by the end of 2025. If it does, he said, bemotrizinol would be the most vetted and safest sunscreen ingredient on the market, outperforming even the safety profiles of zinc oxide and titanium dioxide.

        As Congress and the FDA debate, many Americans have taken to importing their own sunscreens from Asia or Europe, despite the risk of fake products.

        “The sunscreen issue has gotten people to see that you can be unsafe if you’re too slow,” said Alex Tabarrok, a professor of economics at George Mason University. “The FDA is just incredibly slow. They’ve been looking at this now literally for 40 years. Congress has ordered them to do it, and they still haven’t done it.”

        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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      • Non-Sleep Deep Rest: A Neurobiologist’s Take

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        How to get many benefits of sleep, while awake!

        Today we’re talking about Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford School of Medicine.

        He’s also a popular podcaster, and as his Wikipedia page notes:

        ❝In episodes lasting several hours, Huberman talks about the state of research in a specific topic, both within and outside his specialty❞

        Today, we won’t be taking hours, and we will be taking notes from within his field of specialty (neurobiology). Specifically, in this case:

        Non-Sleep Deep Rest (NSDR)

        What is it? To quote from his own dedicated site on the topic:

        What is NSDR (Yoga Nidra)? Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine.

        It’s a process that combines controlled breathing and detailed body scanning to bring you into a state of heightened awareness and profound relaxation. The main purpose of NSDR is to reduce stress, enhance focus, and improve overall well-being.❞

        While it seems a bit bold of Dr. Huberman to claim that he developed yoga nidra, it is nevertheless reassuring to get a neurobiologist’s view on this:

        How it works, by science

        Dr. Huberman says that by monitoring EEG readings during NSDR, we can see how the brain slows down. Measurably!

        • It goes from an active beta range of 13–30 Hz (normal waking) to a conscious meditation state of an alpha range of 8–13 Hz.
        • However, with practice, it can drop further, into a theta range of 4–8 Hz.
        • Ultimately, sustained SSDR practice can get us to 0.5–3 Hz.

        This means that the brain is functioning in the delta range, something that typically only occurs during our deepest sleep.

        You may be wondering: why is delta lower than theta? That’s not how I remember the Greek alphabet being ordered!

        Indeed, while the Greek alphabet goes alpha beta gamma delta epsilon zeta eta theta (and so on), the brainwave frequency bands are:

        • Gamma = concentrated focus, >30 Hz
        • Beta = normal waking, 13–30 Hz
        • Alpha = relaxed state, 8–13 Hz
        • Theta = light sleep, 4–8 Hz
        • Delta = deep sleep, 1–4 Hz

        Source: Sleep Foundationwith a nice infographic there too

        NSDR uses somatic cues to engage our parasympathetic nervous system, which in turn enables us to reach those states. The steps are simple:

        1. Pick a time and place when you won’t be disturbed
        2. Lie on your back and make yourself comfortable
        3. Close your eyes as soon as you wish, and now that you’ve closed them, imagine closing them again. And again.
        4. Slowly bring your attention to each part of your body in turn, from head to toe. As your attention goes to each part, allow it to relax more.
        5. If you wish, you can repeat this process for another wave, or even a third.
        6. Find yourself well-rested!

        Note: this engagement of the parasympathetic nervous system and slowing down of brain activity accesses restorative states not normally available while waking, but 10 minutes of NSDR will not replace 7–9 hours of sleep; nor will it give you the vital benefits of REM sleep specifically.

        So: it’s an adjunct, not a replacement

        Want to try it, but not sure where/how to start?

        When you’re ready, let Dr. Huberman himself guide you through it in this shortish (10:49) soundtrack:

        !

        Want to try it, but not right now? Bookmark it for later

        Take care!

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