Peony Against Inflammation & More

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Yes, this is about the flower, especially white peony (Paeonia lactiflora), and especially the root thereof (Paeoniae radix alba). Yes, the root gets a different botanical name but we promise it is the same plant. You will also read about its active glycoside paeoniflorin, and less commonly, albiflorin (a neuroprotective glycoside present in the root).

It’s one of those herbs that has made its way out of Traditional Chinese Medicine and into labs around the world.

It can be ingested directly as food, or as a powder/capsule, or made into tea.

Anti-inflammatory

Peony suppresses inflammatory pathways, which thus reduces overall inflammation. In particular, this research review found:

❝Pharmacologically, paeoniflorin exhibits powerful anti-inflammatory and immune regulatory effects in some animal models of autoimmune diseases including Rheumatoid Arthritis (RA) and Systemic Lupus Erythematosus (SLE)❞

The reviewers also (albeit working from animal models) suggest it may be beneficial in cases of kidney disease and liver disease, along with other conditions.

Source: The Regulatory Effects of Paeoniflorin and Its Derivative Paeoniflorin-6′-O-Benzene Sulfonate CP-25 on Inflammation and Immune Diseases

Here’s a larger review, which also has studies involving humans (and in vivo studies), that found it to effectively help treat autoimmune conditions including rheumatoid arthritis and psoriasis, amongst others:

❝Modern pharmacological research on TGP is based on the traditional usage of PRA, and its folk medicinal value in the treatment of autoimmune diseases has now been verified. In particular, TGP has been developed into a formulation used clinically for the treatment of autoimmune diseases.

Based on further research on its preparation, quality control, and mechanisms of action, TGP is expected to eventually play a greater role in the treatment of autoimmune diseases. ❞

(TGP = Total Glucosides of Paeony)

Source: Total glucosides of paeony: A review of its phytochemistry, role in autoimmune diseases, and mechanisms of action

Antidepressant / Anxiolytic

It also acts as a natural serotonin reuptake inhibitor (as per many pharmaceutical antidepressants), by reducing the expression of the serotonin transporter protein:

Gut Microbiota-Based Pharmacokinetics and the Antidepressant Mechanism of Paeoniflorin

(remember, most serotonin is produced in the gut)

Here’s how that played out when tested (on rats, though):

Effects of Paeonia lactiflora Extract on Estrogen Receptor β, TPH2, and SERT in Rats with PMS Anxiety

Against PMS and/or menopause symptoms

Peony is widely used in Traditional Chinese Medicine to reduce these symptoms in general. However, we couldn’t find a lot of good science for that, although it is very plausible (as the extract contains phytoestrogens and may upregulate estrogen receptors while dialling down testosterone production). Here’s the best we could find for that, and it’s a side-by-side along with licorice root:

❝Paeoniflorin, glycyrrhetic acid and glycyrrhizin decreased significantly the testosterone production but did not change that of delta 4-androstenedione and estradiol. Testosterone/delta 4-androstenedione production ratio was lowered significantly by paeoniflorin, glycyrrhetic acid and glycyrrhizin❞

Effect of paeoniflorin, glycyrrhizin and glycyrrhetic acid on ovarian androgen production

(note: that it didn’t affect estradiol levels is reasonable; it contains phytoestrogens after all, not estradiol—and in fact, if you are taking estradiol, you might want to skip this one, as its phytoestrogens could compete with your estradiol for receptors)

Want to try some?

We don’t sell it, but here for your convenience is an example product on Amazon 😎

Enjoy!

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    No diet recommendations here. Instead, this book delves into the science of hunger, metabolism, and weight regulation. It’s like a cheat code for eating and losing weight.

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  • Good (Or Bad) Health Starts With Your Blood

    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.

    Blood Should Be Only Slightly Thicker Than Water

    This is Dr. Casey Means, a physician, lecturer (mostly at Stanford), and CMO of a metabolic health company, Levels, as well as being Associate Editor of the International Journal of Diabetes Reversal and Prevention, where she serves alongside such names as Dr. Colin Campbell, Dr. Joel Fuhrman, Dr. Michael Greger, Dr. William Li, Dr. Dean Ornish, and you get the idea: it’s a star-studded cast.

    What does she want us to know?

    The big blood problem:

    ❝We’re spending 3.8 trillion dollars a year on healthcare costs in the U.S., and the reality is that people are getting sicker, fatter, and more depressed.

    Over 50% of Americans have pre-diabetes or type 2 diabetes; it’s insane, that number should be close to zero.❞

    ~ Dr. Casey Means

    Indeed, pre-diabetes and especially type 2 diabetes should be very avoidable in any wealthy nation.

    Unfortunately, the kind of diet that avoids it tends to rely on having at least 2/3 of the following:

    • Money
    • Time
    • Knowledge

    For example:

    • if you have money and time, you can buy lots of fresh ingredients without undue worry, and take the time to carefully prep and cook them
    • if you have money and knowledge you can have someone else shop and cook for you, or at least get meal kits delivered
    • if you have time and knowledge, you can actually eat very healthily on a shoestring budget

    If you have all three, then the world’s your oyster mushroom steak sautéed in extra virgin olive oil with garlic and cracked black pepper served on a bed of Swiss chard and lashed with Balsamic vinegar.

    However, many Americans aren’t in the happy position of having at least 2/3, and a not-insignificant portion of the population don’t even have 1/3.

    As an aside: there is a food scientist and chef who’s made it her mission to educate people about food that’s cheap, easy, and healthy:

    Where Nutrition Meets Habits…

    …but today is about Dr. Means, so, what does she suggest?

    Know thyself thy blood sugars

    Dr. Means argues (reasonably; this is well-backed up by general scientific consensus) that much of human disease stems from the diabetes and pre-diabetes that she mentioned above, and so we should focus on that most of all.

    Our blood sugar levels being unhealthy will swiftly lead to other metabolic disorders:

    Heart disease and non-alcoholic fatty liver disease are perhaps first in line, but waiting in the wings are inflammation-mediated autoimmune disorders, and even dementia, because neuroinflammation is at least as bad as inflammation anywhere else, arguably worse, and our brain can only be as healthy as the blood that feeds it and takes things that shouldn’t be there away.

    Indeed,

    ❝Alzheimer’s dementia is now being called type 3 diabetes because it’s so related to blood sugar❞

    ~ Dr. Casey Means

    …which sounds like a bold claim, but it’s true, even if the name is not “official” yet, it’s well-established in professional circulation:

    ❝We conclude that the term “type 3 diabetes” accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both T1DM and T2DM❞

    ~ Dr. Suzanne M. de la Monte & Dr. Jack Wands

    Read in full: Alzheimer’s Disease Is Type 3 Diabetes–Evidence Reviewed ← this is from the very respectable Journal of Diabetes Science and Technology.

    What to do about it

    Dr. Means suggests we avoid the “glucose roller-coaster” that most Americans are on, meaning dramatic sugar spikes, or to put it in sciencese: high glycemic variability.

    This leads to inflammation, oxidative stress, glycation (where sugar sticks to proteins and DNA), and metabolic dysfunction. Then there’s the flipside: reactive hypoglycemia, a result of a rapid drop in blood sugar after a spike, can cause anxiety, fatigue, weakness/trembling, brain fog, and of course cravings. And so the cycle repeats.

    But it doesn’t have to!

    By taking it upon ourselves to learn about what causes our blood sugars to rise suddenly or gently, we can manage our diet and other lifestyle factors accordingly.

    And yes, it’s not just about diet, Dr. Means tells us. While added sugar and refined carbohydrates or indeed the main drivers of glycemic variability, our sleep, movement, stress management, and even toxin exposure play important parts too.

    One way to do this, that Dr. Means recommends, is with a continuous glucose monitor:

    Track Your Blood Sugars For Better Personalized Health

    Another way is to just apply principles that work for almost everyone:

    10 Ways To Balance Blood Sugars

    Want to know more from Dr. Means?

    You might like her book:

    Good Energy – by Dr. Casey Means

    …which goes into this in far more detail than we have room to today.

    Enjoy!

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  • Eat To Avoid (Or Beat) PCOS

    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.

    Polycystic ovary syndrome, PCOS, affects very many people; around 1 in 5 women. It can show up unexpectedly, and usually the first-identified sign is irregular vaginal bleeding. We say “vaginal” rather than “menstrual” as it’s not technically menses, although it’ll look (and can feel) the same.

    Like many “affects mostly women” conditions, science’s general position is “we don’t know what causes it or how to cure it”.

    Quick book recommendation before we continue:

    Unwell Women: Misdiagnosis and Myth in a Man-Made World – by Dr. Elinor Cleghorn

    …is a top-tier book about medical misogyny. We’d say more here, but well, you can read our review there 🙂

    What doesn’t work

    Since PCOS is characterized by excessive androgen production, it is reasonable to expect that foods containing phytoestrogens (such as soy) may help. They won’t. The human body can’t use those as estrogen, and in fact, consuming unusually large quantities of phytoestrogens can actually get in the way of your own (or bioidentical) estrogen, by competing for the same receptors but not really doing the job.

    But, you won’t get that problem from moderate consumption of soy; the warning is more for those tempted to self-medicate with megadoses, or are opting for dubious supplements such as Pueraria mirifica ← will have to do a research review on that one of these days, but suffice it to say meanwhile, it has some serious drawbacks

    See also: What Does “Balance Your Hormones” Even Mean?

    What can work

    There are some supplement-based approaches that actually can help, and those are the ones that rather than trying to manufacture estrogen out of thin air, work to reduce testosterone and/or reduce the conversion of free testosterone to its more potent form, dihydrogen testosterone (DHT); here are two examples:

    What will work

    …or at least, barring additional confounding factors, what the evidence strongly supports working. Here’s where we get into diet properly, and there are three main dietary approaches:

    Low-GI diet: focus on high-fiber, low-carb foods (e.g. whole grains, legumes, berries, leafy greens). Eating this way results in improved insulin sensitivity, lower fasting insulin, cholesterol, triglycerides, waist circumference, and (for women) yes, lower testosterone levels.

    See: What Do The Different Kinds Of Fiber Do? 30 Foods That Rank Highest

    High antioxidant diet: focus on foods rich in antioxidants (e.g. vitamin A, α-tocopherol specifically, vitamins C and D, and polyphenols) as these lower PCOS incidence.

    See: 21 Most Beneficial Polyphenols & What Foods Have Them

    Ketogenic diet: focus on high-fat, very low-carb foods (e.g. fatty fish, dairy, leafy greens). This significantly reduces androgen levels, improves insulin sensitivity, and regulates hormones. But… It’s recommended for short-term use only due to its negative health impacts from poor (i.e. narrow) nutritional coverage:

    See: Ketogenic Diet: Burning Fat, Or Burning Out?

    It is also reasonable to supplement, for example:

    Omega-3 fatty acids and vitamin D have powerful anti-inflammatory and antioxidant properties that significantly improve insulin sensitivity and reduce androgen levels in metabolic syndromes like PCOS. A higher intake of omega-3 and vitamin E also alleviates mental health parameters and gene expression of PPAR-γ, IL-8, and TNF-α in women with PCOS.

    Dietary supplements, such as antioxidants like N-acetylcysteine (NAC), vitamin D, inositol, and omega-3 fatty acids, and mineral supplements (zinc, magnesium selenium, and chromium) help in reducing insulin resistance. These supplements also enhance ovulatory function and decrease inflammation in PCOS patients.

    Omega-3 fatty acid supplements improve biochemical parameters LH, LH/FSH, lipid profiles, and adiponectin levels and regularize the menstrual cycle in women with PCOS. A recent RCT also indicated that probiotic/symbiotic supplementation significantly improves triglyceride, insulin, and HDL levels in women with PCOS.❞

    Source: The Role of Lifestyle Interventions in PCOS Management: A Systematic Review

    Want to know more?

    You might like this book that we reviewed a little while back:

    PCOS Repair Protocol – by Tamika Woods

    Take care!

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  • How Your Brain Chooses What To Remember

    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.

    During the day, your brain is simply too busy to encode memories without interfering with normal processing. At night, however…

    The filing system

    The brain decides which memories to keep based on significance, using sharp brain wave ripples as an internal bookmarking system. Everyday memories fade, while important events are tagged in this manner for consolidation during sleep.

    How does it do this? It starts in the hippocampus, which records experiences during wakefulness and replays them repeatedly at high speed during sleep, preparing them for transfer to the neocortex.

    How do we know? Uniform Manifold Approximation & Projection (UMAP) for dimension reduction is a tool that condenses 400-dimensional neural activity data into 3D for visualization. Mice navigating a maze showed hippocampal activity encoding location and learning progression; it also showed neural patterns reflecting maze layout and task mastery.

    What this means in practical terms: you need to get good sleep if you don’t want to lose your memories!

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Boost Your Memory Immediately (Without Supplements)

    Take care!

    Share This Post

Related Posts

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  • The Cancer Journey – by Dr. Chadi Nabhan

    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.

    After a brief introduction of what cancer actually is and what causes it, the layout of the rest of the book is in chronological order of patient experience, that is to say, what to expect during the journey from screening and diagnosis, to one’s first oncology visit (the author being an oncologist himself), how cancer staging works, getting second opinions, and a chapter-by-chapter review of many different treatment options, ranging from surgery and chemotherapy, to radiation and hormonal therapies, and even more modern targeted therapies, immunotherapy, cellular therapies, and yes, complementary and alternative therapies, amongst others we haven’t listed for the sake of brevity.

    He doesn’t leave it there though; he also talks managing side effects, monitoring for recurrence, and even caring for the caregiver(s), along with eventual survivorship and that emotional journey, or if it comes down to it, palliative and hospice care.

    Finishing on a hopeful note, he also brings attention to novel approaches that are being trialled presently, and the prospects for the near future of cancer care.

    The style is very human and readable, notwithstanding that the author has hundreds of peer-reviewed publications to his name, the content here is presented in a much more approachable, less clinical way, while still conveying all the information that needs to be conveyed.

    Bottom line: if you or a loved one is facing cancer, this book will be an invaluable resource.

    Click here to check out The Cancer Journey, and understand each part of it!

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    Learn to Age Gracefully

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  • Addiction Myths That Are Hard To Quit

    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.

    Which Addiction-Quitting Methods Work Best?

    In Tuesday’s newsletter we asked you what, in your opinion, is the best way to cure an addiction. We got the above-depicted, below-described, interesting distribution of responses:

    • About 29% said: “Addiction cannot be cured; once an addict, always an addict”
    • About 26% said “Cold turkey (stop 100% and don’t look back)”
    • About 17% said “Gradually reduce usage over an extended period of time”
    • About 11% said “A healthier, but somewhat like-for-like, substitution”
    • About 9% said “Therapy (whether mainstream, like CBT, or alternative, like hypnosis)”
    • About 6% said “Peer support programs and/or community efforts (e.g. church etc)”
    • About 3% said “Another method (mention it in the comment field)” and then did not mention it in the comment field

    So what does the science say?

    Addiction cannot be cured; once an addict, always an addict: True or False?

    False, which some of the people who voted for it seemed to know, as some went on to add in the comment field what they thought was the best way to overcome the addiction.

    The widespread belief that “once an addict, always an addict” is a “popular truism” in the same sense as “once a cheater, always a cheater”. It’s an observation of behavioral probability phrased as a strong generalization, but it’s not actually any kind of special unbreakable law of the universe.

    And, certainly the notion that one cannot be cured keeps membership in many 12-step programs and similar going—because if you’re never cured, then you need to stick around.

    However…

    What is the definition of addiction?

    Addiction is a treatable, chronic medical disease involving complex interactions among brain circuits, genetics, the environment, and an individual’s life experiences. People with addiction use substances or engage in behaviors that become compulsive and often continue despite harmful consequences.

    Prevention efforts and treatment approaches for addiction are generally as successful as those for other chronic diseases.❞

    ~ American Society of Addiction Medicine

    Or if we want peer-reviewed source science, rather than appeal to mere authority as above, then:

    ❝What is drug addiction?

    Addiction is defined as a chronic, relapsing disorder characterized by compulsive drug seeking and use despite adverse consequences. It is considered a brain disorder, because it involves functional changes to brain circuits involved in reward, stress, and self-control. Those changes may last a long time after a person has stopped taking drugs.

    Addiction is a lot like other diseases, such as heart disease. Both disrupt the normal, healthy functioning of an organ in the body, both have serious harmful effects, and both are, in many cases, preventable and treatable.❞

    ~ Nora D. Volkow (Director, National Institute of Drug Abuse)

    Read more: Drugs, Brains, and Behavior: The Science of Addiction

    In short: part of the definition of addiction is the continued use; if the effects of the substance are no longer active in your physiology, and you are no longer using, then you are not addicted.

    Just because you would probably become addicted again if you used again does not make you addicted when neither the substance nor its after-effects are remaining in your body. Otherwise, we could define all people as addicted to all things based on “well if they use in the future they will probably become addicted”.

    This means: the effects of addiction can and often will last for long after cessation of use, but ultimately, addiction can be treated and cured.

    (yes, you should still abstain from the thing to which you were formerly addicted though, or you indeed most probably will become addicted again)

    Cold turkey is best: True or False?

    True if and only if certain conditions are met, and then only for certain addictions. For all other situations… False.

    To decide whether cold turkey is a safe approach (before even considering “effective”), the first thing to check is how dangerous the withdrawal symptoms are. In some cases (e.g. alcohol, cocaine, heroin, and others), the withdrawal symptoms can kill.

    That doesn’t mean they will kill, so knowing (or being!) someone who quit this way does not refute this science by counterexample. The mortality rates that we saw while researching varied from 8% to 37%, so most people did not die, but do you really want (yourself or a loved one) to play those odds unnecessarily?

    See also: Detoxification and Substance Abuse Treatment

    Even in those cases where it is considered completely safe for most people to quit cold turkey, such as smoking, it is only effective when the quitter has appropriate reliable medical support, e.g.

    And yes, that 22% was for the “abrupt cessation” group; the “gradual cessation” group had a success rate of 15.5%. On which note…

    Gradual reduction is the best approach: True or False?

    False based on the above data, in the case of addictions where abrupt cessation is safe. True in other cases where abrupt cessation is not safe.

    Because if you quit abruptly and then die from the withdrawal symptoms, then well, technically you did stay off the substance for the rest of your life, but we can’t really claim that as a success!

    A healthier, but somewhat like-for-like substitution is best: True or False?

    True where such is possible!

    This is why, for example, medical institutions recommend the use of buprenorphine (e.g. Naloxone) in the case of opioid addiction. It’s a partial opioid receptor agonist, meaning it does some of the job of opioids, while being less dangerous:

    SAMSHA.gov | Buprenorphine

    It’s also why vaping—despite itself being a health hazard—is recommended as a method of quitting smoking:

    Vaping: A Lot Of Hot Air?

    Similarly, “zero alcohol drinks that seem like alcohol” are a popular way to stop drinking alcohol, alongside other methods:

    How To Reduce Or Quit Alcohol

    This is also why it’s recommended that if you have multiple addictions, to quit one thing at a time, unless for example multiple doctors are telling you otherwise for some specific-to-your-situation reason.

    Take care!

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  • Unleashing Your Best Skin – by Jennifer Sun

    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 author, an aesthetician with a biotech background, explains about the overlap of skin health and skin beauty, making it better from the inside first (diet and other lifestyle factors), and then tweaking things as desired from the outside.

    In the broad category of “tweakments” as she puts it, she covers most of the wide array of modern treatments available at many skin care clinics and the options for which at-home do-it-yourself kits are available—and the pros and cons of various approaches.

    And yes, those methods do range from microneedling and red light therapy to dermal fillers and thread lifts. Most of them are relatively non-invasive though.

    She also covers common ailments of the skin, and how to identify and treat those quickly and easily, without making things worse along the way.

    One last thing she also includes is dealing with unwanted hairs—being a very common side-along issue when it comes to aesthetic medicine.

    The book is broadly aimed at women, but hormones are not a main component discussed (except in the context of acne), so there’s no pressing reason why this book couldn’t benefit men too. It also addresses considerations when it comes to darker skintones, something that a lot of similar books overlook.

    Bottom line: if you find yourself mystified by the world of skin treatment options and wondering what’s really best for you without the bias of someone who’s trying to sell you a particular treatment, then this is the book for you.

    Click here to check out Unleashing Your Best Skin, and unleash your best skin!

    Don’t Forget…

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    Learn to Age Gracefully

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