Reduce Caffeine’s Impact on Kidneys

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It’s Q&A Day at 10almonds!

Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small

❝Avid coffee drinker so very interested in the results Also question Is there something that you could take or eat that would prevent the caffeine from stimulating the kidneys? I tried to drink decaf from morning to night not a good result! Thanks❞

That is a good question! The simple answer is “no” (but keep reading, because all is not lost)

There’s no way (that we yet know of) to proof the kidneys against the stimulating effect of caffeine. This is especially relevant because part of caffeine’s stimulating effect is noradrenergic, and that “ren” in the middle there? It’s about the kidneys. This is just because the adrenal gland is situated next to them (actually, it’s pretty much sitting on top of them), hence the name, but it does mean that the kidneys are about the hardest thing in the body to have not effected by caffeine.

However! The effects of caffeine in general can be softened a little with l-theanine (found in tea, or it can be taken as a supplement). It doesn’t stop it from working, but it makes the curve of the effect a little gentler, and so it can reduce some unwanted side effects.

You can read more about l-theanine here:

L-Theanine: What’s The Tea?

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  • Mythbusting The Mask Debate

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    Mythbusting The Mask Debate

    We asked you for your mask policy this respiratory virus season, and got the above-depicted, below-described, set of responses:

    • A little under half of you said you will be masking when practical in indoor public places
    • A little over a fifth of you said you will mask only if you have respiratory virus symptoms
    • A little under a fifth of you said that you will not mask, because you don’t think it helps
    • A much smaller minority of you (7%) said you will go with whatever people around you are doing
    • An equally small minority of you said that you will not mask, because you’re not concerned about infections

    So, what does the science say?

    Wearing a mask reduces the transmission of respiratory viruses: True or False?

    True…with limitations. The limitations include:

    • The type of mask
      • A homemade polyester single-sheet is not the same as an N95 respirator, for instance
    • How well it is fitted
      • It needs to be a physical barrier, so a loose-fitting “going through the motions” fit won’t help
    • The condition of the mask
      • And if applicable, the replaceable filter in the mask
    • What exactly it has to stop
      • What kind of virus, what kind of viral load, what kind of environment, is someone coughing/sneezing, etc

    More details on these things can be found in the link at the end of today’s main feature, as it’s more than we could fit here!

    Note: We’re talking about respiratory viruses in general in this main feature, but most extant up-to-date research is on COVID, so that’s going to appear quite a lot. Remember though, even COVID is not one beast, but many different variants, each with their own properties.

    Nevertheless, the scientific consensus is “it does help, but is not a magical amulet”:

    Wearing a mask is actually unhygienic: True or False?

    False, assuming your mask is clean when you put it on.

    This (the fear of breathing more of one’s own germs in a cyclic fashion) was a point raised by some of those who expressed mask-unfavorable views in response to our poll.

    There have been studies testing this, and they mostly say the same thing, “if it’s clean when you put it on, great, if not, then well yes, that can be a problem”:

    ❝A longer mask usage significantly increased the fungal colony numbers but not the bacterial colony numbers.

    Although most identified microbes were non-pathogenic in humans; Staphylococcus epidermidis, Staphylococcus aureus, and Cladosporium, we found several pathogenic microbes; Bacillus cereus, Staphylococcus saprophyticus, Aspergillus, and Microsporum.

    We also found no associations of mask-attached microbes with the transportation methods or gargling.

    We propose that immunocompromised people should avoid repeated use of masks to prevent microbial infection.❞

    Source: Bacterial and fungal isolation from face masks under the COVID-19 pandemic

    Wearing a mask can mean we don’t get enough oxygen: True or False?

    False, for any masks made-for-purpose (i.e., are by default “breathable”), under normal conditions:

    However, wearing a mask while engaging in strenuous best-effort cardiovascular exercise, will reduce VO₂max. To be clear, you will still have more than enough oxygen to function; it’s not considered a health hazard. However, it will reduce peak athletic performance:

    Effects of wearing a cloth face mask on performance, physiological and perceptual responses during a graded treadmill running exercise test

    …so if you are worrying about whether the mask will impede you breathing, ask yourself: am I engaging in an activity that requires my peak athletic performance?

    Also: don’t let it get soaked with water, because…

    Writer’s anecdote as an additional caveat: in the earliest days of the COVID pandemic, I had a simple cloth mask on, the one-piece polyester kind that we later learned quite useless. The fit wasn’t perfect either, but one day I was caught in heavy rain (I had left it on while going from one store to another while shopping), and suddenly, it fitted perfectly, as being soaked through caused it to cling beautifully to my face.

    However, I was now effectively being waterboarded. I will say, it was not pleasant, but also I did not die. I did buy a new mask in the next store, though.

    tl;dr = an exception to “no it won’t impede your breathing” is that a mask may indeed impede your breathing if it is made of cloth and literally soaked with water; that is how waterboarding works!

    Want up-to-date information?

    Most of the studies we cited today were from 2022 or 2023, but you can get up-to-date information and guidance from the World Health Organization, who really do not have any agenda besides actual world health, here:

    Coronavirus disease (COVID-19): Masks | Frequently Asked Questions

    At the time of writing this newsletter, the above information was last updated yesterday.

    Take care!

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  • Stay off My Operating Table – by Dr. Philip Ovadia

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    With heart disease as the #1 killer worldwide, and 88% of adults being metabolically unhealthy (leading cause of heart disease), this is serious!

    Rather than taking a “quick fix” advise-and-go approach, Dr. Ovadia puts the knowledge and tools in our hands to do better in the long term.

    As a heart surgeon himself, his motto here is:

    ❝What foods to put on your table so you don’t end up on mine❞

    There’s a lot more to this book than the simple “eat the Mediterranean diet”:

    • While the Mediterranean diet is generally considered the top choice for heart health, he also advises on how to eat healthily on all manner of diets… Carnivore, Keto, Paleo, Atkins, Gluten-Free, Vegan, you-name-it.
    • A lot of the book is given to clearing up common misconceptions, things that sounded plausible but are just plain dangerous. This information alone is worth the price of the book, we think.
    • There’s also a section given over to explaining the markers of metabolic health, so you can monitor yourself effectively
    • Rather than one-size-fits-all, he also talks about common health conditions and medications that may change what you need to be doing
    • He also offers advice about navigating the health system to get what you need—including dealing with unhelpful doctors!

    Bottom line: A very comprehensive (yet readable!) manual of heart health.

    Get your copy of Stay Off My Operating Table from Amazon today!

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  • 100,000 People, 30 Years, One Clear Winner vs Aging

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    Generally speaking, the scientific community most highly lauds the Mediterranean diet as being best for general health:

    The Mediterranean Diet: What Is It Good For? ← what isn’t it good for?!

    However, even this can be tweaked with specific health considerations in mind, for example:

    Four Ways To Upgrade The Mediterranean Diet ← these tweaks offer adjusted versions of the Mediterranean diet, optimized for anti-inflammation, gut health, heart health, or brain health

    And today we present to you some very good research into…

    The best diet for aging well

    Let’s be clear on terms first: by “aging well”, this means reaching age 70 without chronic diseases and maintaining good cognitive, physical, and mental health.

    105,015 participants (of whom, 66% women, average age 53 at the start of the study) were followed for up to 30 years. Not in the stalkery way, but in the longitudinal study way. We say “up to”, because as with any sizeable longitudinal study, some died before the end of the study.

    9,771 of them were deemed, at the end of the study, to have achieved “healthy aging”.

    So, how did those participants achieve that, in terms of diet?

    The dietary patterns that had the strongest positive impact were:

    • AHEI (Alternative Healthy Eating Index): best for mental and physical function, overall healthy aging.
    • PHDI (Planetary Health Diet Index): best for cognitive health and survival to age 70.
    • DASH (Dietary Approaches to Stop Hypertension): strongest general impact.
    • MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay): best for brain health.
    • rEDIH (Reversed Empirical Dietary Index for Hyperinsulinemia): most effective for chronic disease prevention.

    In contrast:

    • EIDP (Empirically Inflammatory Dietary Pattern): shocking nobody, performed least well in all areas

    You are probably wondering what those dietary patterns actually consist of, so click here to see a chart of what’s included or excluded in each dietary pattern.

    As you can see, the AHEI diet that was “best for mental and physical function, overall healthy aging” is essentially the Mediterranean diet with three small tweaks:

    1. no seafood, but long-chain omega-3 fatty acids include to compensate
    2. no sugar-sweetened beverages or fruit juices
    3. “no” sodium (in other words, minimal sodium, since almost everything contains trace amounts)

    The PHDI diet, which was “best for cognitive health and survival to age 70” is essentially a whole-foods plant-based diet. Which in turn is very consistent with the Mediterranean, except that it excludes animal products, of which the Mediterranean diet uses small amounts.

    You can read the paper in its entirety here:

    Optimal dietary patterns for healthy aging

    Want to know more?

    A panel of 69 doctors and nutritionists examined the evidence for 38 diets (including Mediterranean, MIND, DASH, Vegan, Keto, Slimfast, WeightWatchers, Nutrisystem, and more) and scored them in 21 categories (e.g. best for general health, best for weight loss, best for heart, best against diabetes, etc):

    Which Diet? Top Diets Ranked By Experts

    Enjoy!

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  • Reversing Alzheimer’s – by Dr. Heather Sandison

    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 title here is bold, isn’t it? But, if the studies so far are anything to go by, she is, indeed, reversing Alzheimer’s. By this we mean: her Alzheimer’s patients have enjoyed a measurable reversal of the symptoms of cognitive decline (this is not something that usually happens).

    The science here is actually new, and/but references are given aplenty, including Dr. Sandison’s own research and others—there’s a bibliography of several hundred papers, which we love to see.

    Dr. Sandison’s approach is of course multivector, but is far more lifestyle medicine than pills, with diet in particular playing a critical role. Indeed, it’s worth mentioning that she is a naturopathic doctor (not an MD), so that is her focus—though she’s had a lot of MDs looking in on her work too, as you may see in the book. She has found best results in a diet low in carbs, high in healthy fats—and it bears emphasizing, healthy ones. Many other factors are also built in, but this is a book review, not a book summary.

    Nor does the book look at diet in isolation; other aspects of lifestyle are also taken into account, as well as various medical pathways, and how to draw up a personalized plan to deal with those.

    The book is written with the general assumption that the reader is someone with increased Alzheimer’s risk wishing to reduce that risk, or the relative of someone with Alzheimer’s disease already. However, the information within is beneficial to all.

    The style is on the hard end of pop-science; it’s written for the lay reader, but will (appropriately enough) require active engagement to read effectively.

    Bottom line: if Alzheimer’s is something that affects or is likely to affect you (directly, or per a loved one), then this is a very good book to have read

    Click here top check out Reversing Alzheimer’s, and learn how to do it!

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  • Vegetarian & Vegan Diets: Good Or Bad For Brain Health?

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    It’s well-established that most people should eat more plants, and generally speaking, less meat. But what about abstaining from meat completely? And what about abstaining from all animal products?

    For a more general overview (rather than specifically brain health), check out: Do We Need Animal Products To Be Healthy?

    Now, about brains…

    Before Homo sapiens was a thing, our precursors such as Homo habilis developed language (thus: greatly enhanced collaborative teamwork) and cooking, resulting in Homo ergaster (who came approximately next in line, give or take taxonomical quibbles) having twice the cranial capacity, generally attributed to being able to acquire and—where appropriate—cook calorie-dense food, which included meat, and also tubers that can’t be safely eaten raw. It’s estimated (based on forensic examination of tooth wear, mineralization, microdeposits of various kinds, etc) that our consumption of animal products in that era was around 10% of our diet (fluctuating by region, of course), but it likely was an important one.

    By the time we got to Homo erectus, our skulls (including our cranial cavities, and thus it is presumed, our brains) were actually larger than in Homo sapiens. You may be wondering about Homo neanderthalensis; our cousins (or in some cases, ancestors—but that is beyond the scope of today’s article) also had larger cranial cavities than us, and certainly enjoyed comparatively advanced culture, arts, religion, etc.

    Fast-forward to the present day. Nothing is going to meaningfully change our skull size, as individuals. Brain size? Well, keep hydrated or it’ll shrink. Don’t overhydrate or it’ll swell. Neuroplasticity means we can increase (or lose) volume in specific areas of the brain, according to what we do most of. For example, if you were to scan this writer’s brain, you’d probably find overdevelopment in the various areas pertaining to language and memory, as that’s been “my thing” for as long as I can remember (which is a long way). See also: An Underrated Tool Against Alzheimer’s

    The impact of diet in the modern day

    Unlike our distant ancestors, if we want a high-calorie snack we can buy some nuts from the supermarket, and if anything, this can be a problem (as many people’s go-to high-calorie snack may be a lot less healthy than that), and in turn cause problems for the brain, because too many pizzas, cheeseburgers, tater tots, and so forth cause chronic inflammation, and thus, neuroinflammation.

    See also: 6 Worst Foods That Cause Dementia

    So much for “calories for the brain”. Yes, the brain definitely needs calories (it expends a very large portion of our daily calorie intake), but you can have too much of a good thing.

    In any case, the brain needs more than just calories!

    For example, you may remember the “6 Pillars Of Nutritional Psychiatry”, which are:

    1. Be whole; eat whole
    2. Eat the rainbow
    3. The greener, the better
    4. Tap into your body intelligence
    5. Consistency & balance are key
    6. Avoid anxiety-triggering foods

    For more on all of those, see Dr. Uma Naidoo’s 6 Pillars Of Nutritional Psychiatry ← She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.

    When it comes to any potential nutritional deficiencies of a vegetarian or vegan diet, it’s a matter of planning.

    Properly planned vegetarian diets are rich in essential nutrients like carbohydrates, fiber, magnesium, potassium, folate, vitamins C and E, and an abundance of phytochemicals, which support brain health (and overall health too, but today is about brain health).

    However, if not well-planned, they can indeed lack certain nutrients such as vitamin B12, iron, and omega-3 fatty acids, which are critical for brain function.

    In essence, there’s a difference between a “whole foods plant-based diet” and junk food that just happens to be vegetarian or vegan.

    Vitamin B12 is usually supplemented by vegans, but it can also be enjoyed from nutritional yeast used in cooking (it adds a cheesy flavor to dishes for which that’d be appropriate).

    Iron is a fascinating beast, because while everyone thinks of red meat (which is indeed rich in iron), not only are there good plant-based sources of iron, but there are important considerations when it comes to bioavailability differences between heme and non-heme iron. In few words, heme iron (from blood etc) is more bioavailable by 1.8x, but all iron, including non-heme iron (from beans, greens, etc) can have its bioavailability multiplied by 5x just by having it with vitamin C:

    Avoiding Anemia (More Than Just “Get More Iron”)

    Omega-3 fatty acids, for vegetarians that mostly means eggs. See: Eggs: All Things In Moderation?

    For vegans, we must look to nuts and seeds, for the most part. Or supplement—many omega 3 supplements are vegan, made from algae, or seaweed (that in turn is composed partially or entirely of algae):

    A Deeper Dive Into Seaweed

    So really, it comes down to “make sure you still get these things”, and once you’re used to it, it’s easy.

    For those who prefer to keep some meat in their diet

    Our summary in our top-linked article (Do We Need Animal Products To Be Healthy?) concluded:

    • Most of us can live healthily and happily on just plants if we so choose.
    • Some people cannot, and will require varying kinds (and quantities) of animal products.
    • As for red and/or processed meats, we’re not the boss of you, but from a health perspective, the science is clear: unless you have a circumstance that really necessitates it, just don’t.
      • Same goes for pork, which isn’t red and may not be processed, but metabolically it’s associated with the same problems.
    • The jury is out on poultry, but it strongly appears to be optional, healthwise, without making much of a difference either way
    • Fish is roundly considered healthful in moderation. Enjoy it if you want, don’t if you don’t.

    And the paper from which we’ve largely been working from today included such comments as:

    ❝ Evidence suggests that vegan and vegetarian diets, when well planned, can be rich in phytonutrients and antioxidants, which have been associated with lower levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6). These findings indicate a potential role in reducing systemic inflammation and oxidative stress, both of which are linked to neurodegenerative diseases.

    However, deficiencies in critical nutrients such as vitamin B12, DHA, EPA, and iron have been consistently associated with an increased risk of cognitive decline, mood disturbances, and neurodegenerative disorders.

    While plant-based diets provide anti-inflammatory and antioxidant benefits, their neurological implications depend on nutrient adequacy. Proper planning, supplementation, and food preparation techniques are essential to mitigate risks and enhance cognitive health.❞

    Source: Impact of Vegan and Vegetarian Diets on Neurological Health: A Critical Review ← you can see that they also cover the same nutrients that we do

    One final note, not discussed above

    We often say “what’s good for your heart is good for your brain”, because the former feeds the latter (with oxygen and nutrients) and assists in cleanup (of detritus that otherwise brings about cognitive decline).

    So with that in mind…

    What Matters Most For Your Heart? ← hint: it’s fiber. So whether you eat animal products or not, please do eat plenty of plants!

    Take care!

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  • Sun, Sea, And Sudden Killers To Avoid

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    Stay Safe From Heat Exhaustion & Heatstroke!

    For most of us, summer is upon us now. Which can be lovely… and also bring new, different health risks. Today we’re going to talk about heat exhaustion and heatstroke.

    What’s the difference?

    Heat exhaustion is a milder form of heatstroke, but the former can turn into the latter very quickly if left untreated.

    Symptoms of heat exhaustion include:

    • Headache
    • Nausea
    • Cold sweats
    • Light-headedness

    Symptoms of heatstroke include the above and also:

    • Red/flushed-looking skin
    • High body temperature (104ºF / 40ºC)
    • Disorientation/confusion
    • Accelerated heart rate

    Click here for a handy downloadable infographic you can keep on your phone

    What should we do about it?

    In the case of heatstroke, call 911 or the equivalent emergency number for the country where you are.

    Hopefully we can avoid it getting that far, though:

    Prevention first

    Here are some top tips to avoid heat exhaustion and thus also avoid heatstroke. Many are common sense, but it’s easy to forget things—especially in the moment, on a hot sunny day!

    • Hydrate, hydrate, hydrate
      • (Non-sugary) iced teas, fruit infusions, that sort of thing are more hydrating than water alone
      • Avoid alcohol
        • If you really want to imbibe, rehydrate between each alcoholic drink
    • Time your exercise with the heat in mind
      • In other words, make any exercise session early or late in the day, not during the hottest period
    • Use sunscreen
      • This isn’t just for skin health (though it is important for that); it will also help keep you cooler, as it blocks the UV rays that literally cook your cells
    • Keep your environment cool
      • Shade is good, air conditioning / cooling fans can help.
      • A wide-brimmed hat is portable shade just for you
    • Wear loose, breathable clothing
      • We write about health, not fashion, but: light breathable clothes that cover more of your body are generally better healthwise in this context, than minimal clothes that don’t, if you’re in the sun.
    • Be aware of any medications you’re taking that will increase your sensitivity to heat.
      • This includes medications that are dehydrating, and includes most anti-depressants, many anti-nausea medications, some anti-allergy medications, and more.
      • Check your labels/leaflets, look up your meds online, or ask your pharmacist.

    Treatment

    If prevention fails, treatment is next. Again, in the case of heatstroke, it’s time for an ambulance.

    If symptoms are “only” of heat exhaustion and are more mild, then:

    • Move to a cooler location
    • Rehydrate again
    • Remove clothing that’s confining or too thick
      • What does confining mean? Clothing that’s tight and may interfere with the body’s ability to lose heat.
        • For example, you might want to lose your sports bra, but there is no need to lose a bikini, for instance.
    • Use ice packs or towels soaked in cold water, applied to your body, especially wear circulation is easiest to affect, e.g. forehead, wrists, back of neck, under the arms, or groin.
    • A cool bath or shower, or a dip in the pool may help cool you down, but only do this if there’s someone else around and you’re not too dizzy.
      • This isn’t a good moment to go in the sea, no matter how refreshing it would be. You do not want to avoid heatstroke by drowning instead.

    If full recovery doesn’t occur within a couple of hours, seek medical help.

    Stay safe and have fun!

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