Peony Against Inflammation & More
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.
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.
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)
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):
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!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
The Alzheimer’s Solution – by Dr. Dean Sherzai and Dr. Ayesha Sherzai
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 discussing the myths and misunderstandings that surround Alzheimer’s, the authors (both neurologists) explain the importance of evidence-based lifestyle medicine, which many people underestimate and thus neglect.
There’s a risk assessment for the reader to perform, which can help inform what things will be the highest priority when it comes to, as the subtitle promises, preventing and reversing Alzheimer’s.
How they go about this: they note the four main biological processes that drive the development of Alzheimer’s:
- Inflammation
- Oxidation
- Glucose dysregulation
- Lipid dysregulation
…and then focus on how to prevent or reverse those four things, each of which are better-understood by current science than Alzheimer’s in its entirety.
As for how they present that in practical terms, they offer the acronym NEURO:
- Nutrition
- Exercise
- Unwind
- Restore
- Optimize
You may be wondering what the distinction between “unwind” and “restore” is; the former is about stress management, while the latter is about restorative sleep.
Within each of these five categories, each of which gets a chapter devoted to it, they give instructions for making one’s own personalized program for each part.
The style is direct and explanatory, with no fluff or padding, no sensationalization, no detours into anecdotes of cherry-picked case studies, just science, data, explanations. In terms of legibility for those not accustomed to reading scientifically dense texts: it’s easier to read than most actual papers, though for many it may be beneficial to read the book cover-to-cover, because the authors define terms early and then will expect the reader to remember them later (although, one can also refer to the glossary, included). Speaking of scientific papers, there’s a generous bibliography here, nearly 40 pages of such.
Bottom line: if you’re serious about preventing/reversing Alzheimer’s, and you want an evidence-based holistic approach, this book lays out the most important things currently known to science, and how to do them optimally.
Click here to check out The Alzheimer’s Solution, and improve your odds!
Share This Post
-
Aspirin vs Cancer Metastasis
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.
Aspirin is a bit of a mixed bag.
In the category of things in its favor, it’s a modest analgesic with few side effects from occasional use, so it’s a good option if you have a headache, for example.
Unless you’re already on blood thinners or having a bleeding disorder, in which case, aspirin is not the thing to reach for.
About aspirin and heart disease
This is actually a complicated one, and we covered it at length in a dedicated main feature. If you want a one-line summary, it’s “chronic low-dose aspirin use can lower overall CVD risk, but does not reduce CVD mortality or all-cause mortality, and you may pay for it with gastrointestinal bleeding, and increased risk of ulcers“.
For a more nuanced explanation, see: Aspirin, CVD Risk, & Potential Counter-Risks
On the other hand, if you are having a heart attack and are waiting for the ambulance that you already called, and have aspirin to hand that you don’t have to go looking for, then it can be good to take a dose then.
For more on that, see: How To Survive A Heart Attack When You’re Alone
There are more problems
In the case of chronic use of low-dose aspirin, not only does it increase the risks of bleeding, especially gastrointestinal bleeding, and ulcers, but also it increases the risk of anemia. Given that anemia also gives the symptom “dizziness”, this is also a significant threat for increasing the incidence of falls in the older population, too, which can of course lead to serious complications and ultimately death.
For the science about this, see: Low-Dose Aspirin & Anemia
Now, about aspirin and cancer metastasis
This one’s a point in aspirin’s favor.
Cancer is, in and of itself, obviously a big problem. In terms of when it’s most likely to kill someone, that is usually when the cancer becomes metastatic, that is to say, it has spread.
So, while preventing cancer and, failing that, killing cancer are very important goals, there is a third axis to cancer care, which is preventing metastasis in someone who has cancer.
And that’s what aspirin does. How, you ask?
Scientists found this one out by accident!
They were doing genetic research in mice, to find genes that had an effect on metastasis. In the process, they found a certain gene that instructs the creation of a certain protein, and mice that lacked that gene (and thus its associated protein) had less metastasis.
The protein in question suppresses T-cells, which are programmed to recognize and kill metastatic cancer cells (amongst having other great jobs; they are an important part of the immune system in general, and one that declines with aging; most people in their 60s or older are producing very few T-cells).
About that, see: Focusing On Health In Our Sixties
Tracing the cell signaling, the researchers found that the protein is activated when T-cells are exposed to thromboxane A2 (or TXA2 to its friends).
And TXA2? That’s produced by platelets, and aspirin works by inhibiting TXA2 production, effectively making platelets (and thus the blood as a whole) less sticky.
So, that’s quite a few steps in the process, but ultimately:
- Aspirin inhibits TXA2 production
- Lower TXA2 levels mean ARHGEF1 (that’s the protein) isn’t activated
- ARHGEF1 not being activated means T-cells are free to do their thing
- T-cells are now free to kill metastatic cancer cells
You can read the paper here:
Aspirin prevents metastasis by limiting platelet TXA2 suppression of T cell immunity
Take care!
Share This Post
-
How to Stop Negative Thinking – by Daniel Paul
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.
Just think positive thoughts” is all well and good, but it doesn’t get much mileage in the real world, does it?
What Daniel Paul offers is a lot better than that. Taking a CBT approach, he recommends tips and tricks, gives explanations and exercises, and in short, puts tools in the reader’s toolbox.
But it doesn’t stop at just stopping negative thinking. Rather, it takes a holistic approach to also improve your general life…
- Bookending your day with a good start and finish
- Scheduling a time for any negative thinking that does need to occur (again with the useful realism!)
- Inviting the reader to take on small challenges, of the kind that’ll have knock-on effects that add and multiply and compound as we go
The format is very easy-reading, and we love that there are clear section headings and chapter summaries, too.
Bottom line: definitely a book with the potential to improve your life from day one, and that’ll keep you coming back to it as a cheatsheet and references source.
Get your copy of “How to Stop Negative Thinking” from Amazon today!
Share This Post
Related Posts
-
The Exercise That Protects Your Brain
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 Neuroscientist In The Gym
This is Dr. Wendy Suzuki. She’s a neuroscientist, and an expert in the neurobiology of memory, as well as neuroplasticity, and the role of exercise in neuroprotection.
We’ve sneakily semi-featured her before when we shared her Big Think talk:
Brain Benefits In Three Months… Through Walking?
Today we’re going to expand on that a little!
A Quick Recap
To share the absolute key points of that already fairly streamlined rundown:
- Exercise boosts levels of neurotransmitters such as dopamine and serotonin (and, which wasn’t mentioned there, noradrenaline)
- These are responsible for motivation, happiness, and focus (amongst other things)
- Persistent exercise boosts certain regions of the brain in particular, most notably the pre-frontal cortex and the hippocampi*
- These are responsible for planning and memory (amongst other things)
Dr. Suzuki advocates for stepping up your exercise routine if you can, with more exercise generally being better than less (unless you have some special medical reason why that’s not the case for you).
*often referred to in the singular as the hippocampus, but you have one on each side of your brain (unless a serious accident/incident destroyed one, but you’ll know if that applies to you, unless you lost both, in which case you will not remember about it).
What kind(s) of workout?
While a varied workout is best for overall health, for these brain benefits specifically, what’s most important is that it raises your heart rate.
This is why in her Big Think talk we shared before, she talks about the benefits of taking a brisk walk daily. See also:
If that’s not your thing, though (and/or is for whatever reason an inaccessible form of exercise for you), there is almost certainly some kind of High Intensity Interval Training that is a possibility for you. That might sound intimidating, but if you have a bit of floor and can exercise for one minute at a time, then HIIT is an option for you:
How To Do HIIT (Without Wrecking Your Body)
Dr. Suzuki herself is an ardent fan of “intenSati” which blends cardio workouts with yoga for holistic mind-and-body fitness. In fact, she loves it so much that she became a certified exercise instructor:
How much is enough?
It’s natural to want to know the minimum we can do to get results, but Dr. Suzuki would like us to bear in mind that when it comes to our time spent exercising, it’s not so much an expense of time as an investment in time:
❝Exercise is something that when you spend time on it, it will buy you time when you start to work❞
Read more: A Neuroscientist Experimented on Her Students and Found a Powerful Way to Improve Brain Function
Ok, but we really want to know how much!
Dr. Suzuki recommends at least three to four 30-minute exercise sessions per week.
Note: this adds up to less than the recommended 150 minutes of moderate exercise per week, but high-intensity exercise counts for twice the minutes for these purposes, e.g. 1 minute of high-intensity exercise is worth 2 minutes of moderate exercise.
How soon will we see benefits?
Benefits start immediately, but stack up cumulatively with continued long-term exercise:
❝My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. ❞
…which is a great start, but what’s more exciting is…
❝The more you’re working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important?
Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. ❞
In other words, while improving your heart rate through regular exercise will help prevent neurodegeneration by the usual mechanism of reducing neuroinflammation… It’ll also build the parts of your brain most susceptible to decline, meaning that when/if decline sets in, it’ll take a lot longer to get to a critical level of degradation, because it had more to start with.
Read more:
Inspir Modern Senior Living | Dr. Wendy Suzuki Boosts Brain Health with Exercise
Want more from Dr. Suzuki?
You might enjoy her TED talk:
Click Here If The Embedded Video Doesn’t Load Automatically
Prefer text? TED.com has a transcript for you
Prefer lots of text? You might like her book, which we haven’t reviewed yet but will soon:
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
- Exercise boosts levels of neurotransmitters such as dopamine and serotonin (and, which wasn’t mentioned there, noradrenaline)
-
My knee is clicking. Should I be worried? Am I getting arthritis?
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.
It’s a quiet morning. You lace up your shoes, step outside and begin a brisk morning stroll. But as you take those first few steps, there it is, a faint grinding noise, almost like the crunch of gravel underfoot, except … the sound is coming from your knee!
Thinking back, you recall noticing a similar sound as you were walking up the stairs last week. You pause, do some quick stretches and continue walking. But the grinding sound quickly returns.
A wave of dread follows: Is there something wrong with my knee? Is that bone-on-bone? Am I getting arthritis?
This is a common experience for people of all ages. Before you hit the panic button, let’s unpack what these noisy knees – known in medical terms as “knee crepitus” – might really mean.
What is knee crepitus? How common is it?
Knee crepitus refers to the audible crackling, creaking or grinding sounds that occur when you bend or straighten your knee. You might hear it when climbing stairs, standing up from a chair, or even just as you walk.
Surprisingly, we don’t know what actually causes knee crepitus. Theories suggest these knee joint noises may be attributed to damaged knee cartilage, tendons moving over bones, or the popping of normal gas bubbles in the fluid surrounding the knee.
But current scientific evidence is insufficient to confidently determine the origin of this common symptom.
One theory is we’re hearing gas bubbles pop in the fluid around the knee. Kindel Media/Pexels Our recent review of the 103 studies of knee crepitus (involving 36,439 people) found 41% of people in the general population had noisy knees.
There is a common perception that this crackling, creaking or grinding noise is a sign of a damaged or arthritic knee. However 36% of people who had no pain and had never injured their knee also had knee crepitus.
So, knee crepitus is common across the population, including among people with no knee problems at all.
But I heard it’s an early sign of arthritis…
Having knee crepitus can create worry, and make people fearful of exercising and using their knees. People often ask: Am I causing further damage to my knees? Does this mean I’m going to get arthritis?
Noisy knees are more common among older adults with arthritis: 81% of people with osteoarthritis have knee crepitus.
However, knee crepitus isn’t always a sign of impending knee problems and shouldn’t stop you from exercising and using your knees. In a study of 3,495 older adults (mean age 61 years), two-thirds of people who reported “always” having knee crepitus did not develop symptomatic osteoarthritis over the next four years.
If you’re a younger adult with a previous knee injury, the story is much the same: knee crepitus is still common, particularly after a knee injury, but it’s not always a sign of underlying problems.
Our recent study looked at 112 young adults (with a median age of 28) who had a previous knee injury requiring surgery. We found those with knee crepitus were twice as likely to have cartilage damage (particularly in the kneecap area) in the first year post-surgery. However, having knee crepitus did not mean worse outcomes in the future.
It seems that while those with knee crepitus may experience worse pain and symptoms in the early stages following knee injury, this does not translate to worse recovery or greater rates of osteoarthritis over the long term.
What should I do about my noisy knees?
Given noisy knees are common in those without knee pain, injury or arthritis, you generally shouldn’t be concerned. Yes, your knees might wake your baby as you step away from their cot, and perhaps a quiet yoga studio might draw focus on your knees, but generally speaking, if it’s not painful, it’s nothing to worry about.
Unfortunately, there are no effective treatments for knee crepitus. The best advice is to keep doing the things that help to improve overall knee health: getting regular exercise, both aerobic and resistance-based, and achieving and maintaining a healthy body weight.
Just be cautious about sourcing information online, as more than half of the advice available on the internet about knee clicking isn’t supported by research.
So, when should you be concerned?
Although knee crepitus is often benign, there are circumstances where you could consult your health-care provider. This includes if your noisy knees are:
- accompanied by pain, swelling, instability, or locking
- associated with other signs of arthritis, such as stiffness, redness, or reduced mobility.
In such cases, a health-care provider may recommend a physical assessment to examine structures in and around the knee joint, and evaluate the impact of your symptoms on your quality of life and participation in activities.
The clinician may recommend:
- physiotherapy and exercise to strengthen supporting muscles
- seeing a dietitian for advice about weight management
- anti-inflammatory medication.
Most importantly, creaky knees alone, without other symptoms, are not normally cause for concern. So, lace up those shoes and keep moving.
Jamon Couch, Lecturer, Department of Microbiology, Anatomy, Physiology & Pharmacology, and PhD Candidate, La Trobe University and Adam Culvenor, Senior Research Fellow in Sport and Exercise Medicine, La Trobe University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
The Lupus Encyclopedia – by Dr. Donald Thomas
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.
First, a note on the authorship: while this is broadly by Donald E. Thomas Jr. MD FACP FACR, there were more contributors, namely:
Jemima Albayda, MD; Divya Angra, MD; Alan N. Baer, MD; Sasha Bernatsky, MD, PhD; George Bertsias, MD, PhD; Ashira D. Blazer, MD; Ian Bruce, MD; Jill Buyon, MD; Yashaar Chaichian, MD; Maria Chou, MD; Sharon Christie, Esq; Angelique N. Collamer, MD; Ashté Collins, MD; Caitlin O. Cruz, MD; Mark M. Cruz, MD; Dana DiRenzo, MD; Jess D. Edison, MD; Titilola Falasinnu, PhD; Andrea Fava, MD; Cheri Frey, MD; Neda F. Gould, PhD; Nishant Gupta, MD; Sarthak Gupta, MD; Sarfaraz Hasni, MD; David Hunt, MD; Mariana J. Kaplan, MD; Alfred Kim, MD; Deborah Lyu Kim, DO; Rukmini Konatalapalli, MD; Fotios Koumpouras, MD; Vasileios C. Kyttaris, MD; Jerik Leung, MPH; Hector A. Medina, MD; Timothy Niewold, MD; Julie Nusbaum, MD; Ginette Okoye, MD; Sarah L. Patterson, MD; Ziv Paz, MD; Darryn Potosky, MD; Rachel C. Robbins, MD; Neha S. Shah, MD; Matthew A. Sherman, MD; Yevgeniy Sheyn, MD; Julia F. Simard, ScD; Jonathan Solomon, MD; Rodger Stitt, MD; George Stojan, MD; Sangeeta Sule, MD; Barbara Taylor, CPPM, CRHC; George Tsokos, MD; Ian Ward, MD; Emma Weeding, MD; Arthur Weinstein, MD; Sean A. Whelton, MD
The reason we mention this is to render it clear that this isn’t one man’s opinions (as happens with many books about certain topics), but rather, a panel of that many doctors all agreeing that this is correct and good, evidence-based, up-to-date (as of the publication of this latest revised edition last year) information.
And if you have lupus, you’ll be aware there are a lot of doctors who don’t know a tremendous amount about it, hence the value of this “…for patients and healthcare providers” tome.
It is what it claims to be: a very comprehensive guide. It’s not light reading, and it is 848 pages of information-dense text and diagrams. If you want to know something, anything, about lupus, then if science knows it, then chances are it is in this book, or this book will at least point you directly to a paper you can read about your specific query.
The style is, nevertheless, about as readable for the layperson as possible, which is quite an achievement for a book with this amount of dense scientific information. For that, the author thanks his husband, for being the non-doctor beta-reader to screen it for readability—quite a service, with all those doctors writing!
Bottom line: if you or someone you love has lupus, this book should absolutely be in your collection.
Click here to check out The Lupus Encyclopedia, and have everything at your fingertips!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
