Rethinking Diabetes – by Gary Taubes

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We’ve previously reviewed this author’s “The Case Against Sugar” and “Why We Get Fat And What To Do About It“. There’s an obvious theme, and this book caps it off nicely:

By looking at the history of diabetes treatment (types 1 and 2) in the past hundred years, and analysing the patterns over time, we can see how:

  • diabetics have been misled a lot over time by healthcare providers
  • we can learn from those mistakes going forwards

Happily, he does this without crystal-balling the future or expecting diet to fix, for example, a pancreas that can’t produce insulin. But what he does do is focus on the “can” items rather than the “can’t” items.

In the category of criticism, one of the strategies he argues for is basically the keto diet, which is indeed just fine for diabetes but often not great for the heart in the long-term (it depends on various factors, including genes). However, even if you choose not to implement that, there is plenty more to try out in this book.

Bottom line: whether you have diabetes, love someone who does, or just plain like to be on top of your glycemic health, this book is full of important insights and opportunities to improve things progressively along the way.

Click here to check out Rethinking Diabetes, and rethink diabetes!

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Recommended

  • The Case Against Sugar – by Gary Taubes
  • Strawberries vs Blackberries – Which is Healthier?
    Blackberries win with fiber, vitamins, and minerals over strawberries, though both pack a healthy punch!

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  • 7 Invisible Eating Disorders

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    It’s easy to assume that anyone with an eating disorder can be easily recognized by the resultantly atypical body composition, but it’s often not so.

    Beyond the obvious

    We’ll not keep them a mystery; the 7 invisible eating disorders discussed by therapist Kati Morton in this video are:

    • OSFED (Other Specified Feeding or Eating Disorder): a catch-all diagnosis for those who don’t meet the criteria for more specific eating disorders but still have significant eating disorder behaviors.
    • Atypical Anorexia: characterized by all the symptoms of anorexia nervosa (especially: intense fear of gaining weight, and body image distortion) except that the individual’s weight remains in a normal range.
    • Atypical Bulimia: similar to bulimia nervosa, but the frequency or duration of binge-purge behaviors does not meet the usual diagnostic criteria and thus can fly under the radar.
    • Atypical Binge-Eating Disorder: has episodes of consuming large amounts of food without compensatory behaviors (e.g. purging), but the episodes are less frequent and/or intense than typical binge-eating disorder.
    • Purging Disorder: purging behaviors such as self-induced vomiting or laxative abuse without having binge-eating episodes (thus, this not being binging, and nothing obvious is happening outside of the bathroom).
    • Night Eating Syndrome: consuming excessive amounts of food during the night while being fully aware of the nature of the eating episodes, which disrupts sleep and leads to guilt.
    • Rumination Disorder: repeatedly regurgitating food, which may be rechewed, reswallowed, or spat out, without nausea or involuntary retching, often as a self-soothing mechanism.

    For more on each of these, along with a case study-style example of each, enjoy:

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

    Want to learn more?

    You might also like to read:

    Eating Disorders: More Varied (And Prevalent) Than People Think

    Take care!

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  • Make Social Media Work For Your Mental Health

    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.

    Social Media, But Healthy

    Social media has a bad reputation, and rightly so. It’s calculated to trick you into doomscrolling and rage-posting, and it encourages you to compare your everyday life to other people’s carefully-curated highlight reels.

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    But it doesn’t have to be so.

    Find your community

    One of the biggest strengths social media has going for it is that it can, if used well, be a powerful tool for community. As for why that’s important from a health perspective, see:

    How To Beat Loneliness & Isolation

    Loneliness & isolation do, of course, kill people. By:

    • Accidents, e.g. household fall but nobody notices for a week
    • Depression and resultant decline (and perhaps even active suicidality)
    • Cognitive decline from a lack of social contact

    Read more:

    So, what’s “community” to you, and to what extent can you find it online? Examples might include:

    • A church, or other religious community, if we be religious
    • The LGBT+ community, or even just a part of it, if that fits for us
    • Any mutual-support oriented, we-have-this-shared-experience community, could be anything from AA to the VA.

    Find your people, and surround yourself with them. There are more than 8,000,000,000 people on this planet, you will not find all the most compatible ones with you on your street.

    Grow & nurture your community

    Chances are, you have a lot to contribute. Your life experiences are valuable.

    Being of service to other people is strongly associated “flourishing”, per the science.

    Indeed, one of the questions on the subjective wellness scale test is to ask how much one agrees with the statement “I actively contribute to the happiness and wellbeing of others”.

    See: Are You Flourishing? (There’s a Scale)

    So, help people, share your insights, create whatever is relevant to your community and fits your skills (it could be anything from art to tutorials to call-to-action posts or whatever works for you and your community)

    As a bonus: when people notice you are there for them, they’ll probably be there for you, too. Not always, sadly, but there is undeniable strength in numbers.

    Remember it’s not the boss of you

    Whatever social media platform(s) you use, the companies in question will want you to use it in the way that is most profitable for them.

    Usually that means creating a lot of shallow content, clicking on as many things as possible, and never logging off.

    Good ways to guard against that include:

    • Use the social media from a computer rather than a handheld device
    • Disable “infinite scroll” in the settings, if possible
    • Set a timer and stick to it
    • Try to keep your interactions to only those that are relevant and kind (for the good of your own health, let alone anyone else’s)

    On that latter note…

    Before posting, ask “what am I trying to achieve here?” and ensure your action is aligned with your actual desires, and not just reactivity. See also:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Take care!

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  • Syringe Exchange Fears Hobble Fight Against West Virginia HIV Outbreak

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    CHARLESTON, http://w.va/. — More than three years have passed since federal health officials arrived in central Appalachia to assess an alarming outbreak of HIV spread mostly between people who inject opioids or methamphetamine.

    Infectious disease experts from the Centers for Disease Control and Prevention made a list of recommendations following their visit, including one to launch syringe service programs to stop the spread at its source. But those who’ve spent years striving to protect people who use drugs from overdose and illness say the situation likely hasn’t improved, in part because of politicians who contend that such programs encourage illegal drug use.

    Joe Solomon is a Charleston City Council member and co-director of SOAR WV, a group that works to address the health needs of people who use drugs. He’s proud of how his close-knit community has risen to this challenge but frustrated with the restraints on its efforts.

    “You see a city and a county willing to get to work at a scale that’s bigger than ever before,” Solomon said, “but we still have one hand tied behind our back.”

    The hand he references is easier access to clean syringes.

    In April 2021, the CDC came to Charleston — the seat of Kanawha County and the state capital, tucked into the confluence of the Kanawha and Elk rivers — to investigate dozens of newly detected HIV infections. The CDC’s HIV intervention chief called it “the most concerning HIV outbreak in the United States” and warned that the number of reported diagnoses could be just “the tip of the iceberg.”

    Now, despite attention and resources directed toward the outbreak, researchers and health workers say HIV continues to spread. In large part, they say, the outbreak lingers because of restrictions state and local policymakers have placed on syringe exchange efforts.

    Research indicates that syringe service programs are associated with an estimated 50% reduction in HIV and hepatitis C, and the CDC issued recommendations to steer a response to the outbreak that emphasized the need for improved access to those services.

    That advice has thus far gone unheeded by local officials.

    In late 2015, the Kanawha-Charleston Health Department launched a syringe service program but shuttered it in 2018 under pressure, with then-Mayor Danny Jones calling it a “mini-mall for junkies and drug dealers.”

    SOAR stepped in, hosting health fairs at which it distributed naloxone, an opioid overdose reversal drug; offered treatment and referrals; provided HIV testing; and exchanged clean syringes for used ones.

    But in April 2021, the state legislature passed a bill limiting the number of syringes people could exchange and made it mandatory to present a West Virginia ID. The Charleston City Council subsequently added guidelines of its own, including requiring individual labeling of syringes.

    As a result of these restrictions, SOAR ceased exchanging syringes. West Virginia Health Right now operates an exchange program in the city under the restrictions.

    Robin Pollini is a West Virginia University epidemiologist who conducts community-based research on injection drug use. “Anyone I’ve talked to who’s used that program only used it once,” she said. “And the numbers they report to the state bear that out.”

    A syringe exchange run by the health department in nearby Cabell County — home to Huntington, the state’s largest city after Charleston — isn’t so constrained. As Solomon notes, that program exchanges more than 200 syringes for every one exchanged in Kanawha.

    A common complaint about syringe programs is that they result in discarded syringes in public spaces. Jan Rader, director of Huntington’s Mayor’s Office of Public Health and Drug Control Policy, is regularly out on the streets and said she seldom encounters discarded syringes, pointing out that it’s necessary to exchange a used syringe for a new one.

    In August 2023, the Charleston City Council voted down a proposal from the Women’s Health Center of West Virginia to operate a syringe exchange in the city’s West Side community, with opponents expressing fears of an increase in drug use and crime.

    Pollini said it’s difficult to estimate the number of people in West Virginia with HIV because there’s no coordinated strategy for testing; all efforts are localized.

    “You would think that in a state that had the worst HIV outbreak in the country,” she said, “by this time we would have a statewide testing strategy.”

    In addition to the testing SOAR conducted in 2021 at its health fairs, there was extensive testing during the CDC’s investigation. Since then, the reported number of HIV cases in Kanawha County has dropped, Pollini said, but it’s difficult to know if that’s the result of getting the problem under control or the result of limited testing in high-risk groups.

    “My inclination is the latter,” she said, “because never in history has there been an outbreak of injection-related HIV among people who use drugs that was solved without expanding syringe services programs.”

    “If you go out and look for infections,” Pollini said, “you will find them.”

    Solomon and Pollini praised the ongoing outreach efforts — through riverside encampments, in abandoned houses, down county roads — of the Ryan White HIV/AIDS Program to test those at highest risk: people known to be injecting drugs.

    “It’s miracle-level work,” Solomon said.

    But Christine Teague, Ryan White Program director at the Charleston Area Medical Center, acknowledged it hasn’t been enough. In addition to HIV, her concerns include the high incidence of hepatitis C and endocarditis, a life-threatening inflammation of the lining of the heart’s chambers and valves, and the cost of hospital resources needed to address them.

    “We’ve presented that data to the legislature,” she said, “that it’s not just HIV, it’s all these other lengthy hospital admissions that, essentially, Medicaid is paying for. And nothing seems to penetrate.”

    Frank Annie is a researcher at CAMC specializing in cardiovascular diseases, a member of the Charleston City Council, and a proponent of syringe service programs. Research he co-authored found 462 cases of endocarditis in southern West Virginia associated with injection drug use, at a cost to federal, state, and private insurers of more than $17 million, of which less than $4 million was recovered.

    Teague is further concerned for West Virginia’s rural counties, most of which don’t have a syringe service program.

    Tasha Withrow, a harm reduction advocate in bordering rural Putnam County, said her sense is that HIV numbers aren’t alarmingly high there but said that, with little testing and heightened stigma in a rural community, it’s difficult to know.

    In a January 2022 follow-up report, the CDC recommended increasing access to harm reduction services such as syringe service programs through expansion of mobile services, street outreach, and telehealth, using “patient-trusted” individuals, to improve the delivery of essential services to people who use drugs.

    Teague would like every rural county to have a mobile unit, like the one operated by her organization, offering harm reduction supplies, medication, behavioral health care, counseling, referrals, and more. That’s an expensive undertaking. She suggested opioid settlement money through the West Virginia First Foundation could pay for it.

    Pollini said she hopes state and local officials allow the experts to do their jobs.

    “I would like to see them allow us to follow the science and operate these programs the way they’re supposed to be run, and in a broader geography,” she said. “Which means that it shouldn’t be a political decision; it should be a public health decision.”

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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Related Posts

  • The Case Against Sugar – by Gary Taubes
  • When Doctors Make House Calls, Modern-Style!

    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.

    In Tuesday’s newsletter, we asked you foryour opinion of telehealth for primary care consultations*, and got the above-depicted, below-described, set of responses:

    • About 46% said “It is no substitute for an in-person meeting with a doctor; let’s keep the human touch”
    • About 29% said “It means less waiting and more accessibility, while avoiding transmission of diseases”
    • And 25 % said “I find that the pros and cons of telehealth vs in-person balance out, so: no preference”

    *We specified that by “primary care” we mean the initial consultation with a non-specialist doctor, before receiving treatment or being referred to a specialist. By “telehealth” we mean by videocall or phonecall.

    So, what does the science say?

    A quick note first

    Because telehealth was barely a thing (statistically speaking) before the first stages of the COVID pandemic, compared to how it is now, most of the science for this is young, and a lot of the science simply hasn’t been done yet, and/or has not been published yet, because the process can take years.

    Because of this, some studies we do have aren’t specifically about primary care, and are sometimes about specialists. We think this should not affect the results much, but it bears highlighting.

    Nevertheless, we’ll do what we can with the science we have!

    Telehealth is more accessible than in-person consultations: True or False?

    True, for most people. For example…

    ❝Data was found from a variety of emergency and non-emergency departments of primary, secondary, and specialised healthcare.

    Satisfaction was high among recipients of healthcare, scoring 9-10 on a scale of 0-10 or ranging from 73.3% to 100%.

    Convenience was rated high in every specialty examined. Satisfaction of clinicians was high throughout the specialities despite connection failure and concerns about confidentiality of information.❞

    Dr. Wiam Alashek et al.

    whereas…

    ❝Nonetheless, studies reported perception of increased barriers to accessing care and inequalities for vulnerable patients especially in older people❞

    Ibid.

    Source: Satisfaction with telemedicine use during COVID-19 pandemic in the UK: a systematic review

    Now, perception of those things does necessarily equate to an actual increased barrier, but it is reasonable that someone who thinks something is inaccessible will be less inclined to try to access it.

    The quality of care provided via telehealth is as good as in-person: True or False?

    True, ostensibly, with caveats. The caveats are:

    • We’re going offreported patient satisfactionnot objective patient health outcomes (we found little* science as yet for the relative incidence of misdiagnosis, for example—which kind of thing will take time to be revealed).
    • We’re also therefore speaking (as statistics do) for the significant majority of people. However, if we happen to be (statistically speaking) an insignificant minority, well, that just sucks for us personally.

    *we did find some, but it wasn’t very helpful yet. For example:

    An electronic trigger to detect telemedicine-related diagnostic errors

    this one does look at the incidence of diagnostic errors, but provides no control group (i.e. otherwise-comparable in-person consultations) for comparison.

    While most oft-considered demographic groups reported comparable patient satisfaction (per racegender, and socioeconomic status, for example), there was one outlier variable, which was age (as we quoted from that first study above).

    However!

    Looking under the hood of these stats, it seems that age is not the real culprit, so much as technological illiteracy, which is heavily correlated with age:

    ❝Lower eHealth literacy is associated with more negative attitudes towards I/C technology in healthcare. This trend is consistent across diverse demographics and regions. ❞

    Dr. Raghad Elgamal

    Source: Meta-analysis: eHealth literacy and attitudes towards internet/computer technology

    There are things that can be done at an in-person consultation that can’t be done by telehealth: True or False?

    True, of course. It is incredibly rare that we will cite “common sense”, (as sometimes “common sense” is actually “common mistakes” and is simply and verifiably wrong), but in this case, as one 10almonds subscriber put it:

    ❝The doctor uses his five senses to assess. This cannot be attained over the phone❞

    ~ 10almonds subscriber

    A quick note first: if your doctor is using their sense of taste to diagnose you, please get a different doctor, because they should definitely not be doing that!

    Not in this century, anyway… Once upon a time, diabetes was diagnosed by urine-tasting (and yes, that was a fairly reliable method).

    However, nowadays indeed a doctor will use sightsoundtouch, and sometimes even smell.

    In a videocall we’re down to two of those senses (sight and sound), and in a phonecall, down to one (sound) and even that is hampered. Your doctor cannot, for example, use a stethoscope over the phone.

    With this in mind, it really comes down to what you need from your doctor in that consultation.

    • If you’re 99% sure that what you need is to be prescribed an antidepressant, that probably doesn’t need a full physical.
    • If you’re 99% sure that what you need is a referral, chances are that’ll be fine by telehealth too.
    • If your doctor is 99% sure that what you need is a verbal check-up (e.g. “How’s it been going for you, with the medication that I prescribed for you a month ago?”, then again, a call is probably fine.

    If you have a worrying lump, or an unhappy bodily discharge, or an unexplained mysterious pain? These things, more likely an in-person check-up is in order.

    Take care!

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    Learn to Age Gracefully

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  • SMOL Bowl With Sautéed Greens

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    Whole grains are good, and gluten is bad for some people. Today’s dish has four whole grains, and no gluten (assuming no cross-contamination, so look for the gluten-free label if that’s important to you). Breafast? Brunch? Lunch? Supper, even? This is good at any time of day, packed with nutrients and full of flavor!

    You will need (per person)

    • 1 cup mixed cooked grains of equal parts sorghum, millet, oats, lentils (SMOL)—these can be cooked in bulk in advance and frozen in portions, as it’s often good to used mixed grains, and these four are a great combination for many purposes.
    • ½ cup low sodium vegetable stock (ideally you made this yourself from vegetable offcuts you kept in the freezer until you had enough for this purpose, but failing that, low-sodium stock cubes can be bought at most large supermarkets).
    • ½ cup finely chopped red onion
    • 6 oz cavolo nero, finely chopped
    • 1 small carrot, finely chopped
    • 3 cloves garlic, finely chopped
    • 1 tbsp nutritional yeast
    • 1 tsp black pepper, coarse ground
    • 1 tsp white miso paste
    • To serve: 1 lemon wedge

    Method

    (we suggest you read everything at least once before doing anything)

    1) Add the stock to a sauté pan over a medium heat, and add the onion, garlic, and carrot. Stir frequently for about 7 minutes.

    2) Add the cavolo nero and miso paste, stirring for another 4 minutes. If there is any liquid remaining, drain it off now.

    3) Warm the SMOL mixture (microwave is fine) and spoon it into a bowl, topping with the nutritional yeast and black pepper. Finally, add the hot cavolo nero mixture.

    4) Serve with the lemon wedge on the side, to add a dash of lemon at will.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Herbs for Evidence-Based Health & Healing 

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    Herbs for Evidence-Based Health & Healing

    Herbs have been used since prehistoric times to treat injuries and illnesses, but which ones actually work, as opposed to being “old wives’ tales”?

    Even today, in pharmacies herbals products may come with a disclaimer “based on traditional use only”, which, in scientific terms, means it likely performs no better than placebo.

    This is a “Saturday Life Hacks” edition, not a “Research Review Monday”, so we won’t be doing any deep-dives today, and will instead keep things short and snappy. We’ll also spotlight one main benefit, rather than trying to cover all bases, as we often have room to do on a Monday!

    Basil

    Helps boost immunity:

    Double-blinded randomized controlled trial for immunomodulatory effects of Tulsi (Ocimum sanctum Linn.) leaf extract on healthy volunteers

    Chamomile

    Significantly reduces symptoms of osteoarthritis:

    Efficacy and safety of topical Matricaria chamomilla L. (chamomile) oil for knee osteoarthritis: A randomized controlled clinical trial

    (This one challenged your writer’s resolve as it does so many things, it was hard to pick just one. So, she went with one that’s less known that “settling the stomach” and “relieving PMS” and “relaxation” and so forth)

    Echinacea

    Significantly reduces the risk of catching a cold (but won’t help once you’ve caught it):

    Echinacea for preventing and treating the common cold

    Elderberry

    Significantly hastens recovery from upper respiratory viral infections:

    Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials

    Evening Primrose

    Fights neuropathy, along with many other benefits:

    An updated review on pharmacological activities and phytochemical constituents of evening primrose

    Fennel

    Antinflammatory, along with many other benefits:

    Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology

    Ginkgo biloba

    Antioxidant effects provide anti-aging benefits:

    Advances in the Studies of Ginkgo Biloba Leaves Extract on Aging-Related Diseases

    Ginseng

    Combats fatigue:

    Ginseng as a Treatment for Fatigue: A Systematic Review

    Lavender

    Enjoyed for its sedative effects, which is really does have:

    Evidence for Sedative Effects of the Essential Oil of Lavender after Inhalation

    Sage

    Helps fight HIV type 1 and Herpes simplex type 2 (and probably other viruses, but that’s what we have the science for right now):

    Aqueous extracts from peppermint, sage and lemon balm leaves display potent anti-HIV-1 activity

    Valerian

    Inconclusive data; “traditional use only” for restful sleep.

    Can’t have everything!

    Don’t Forget…

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    Learn to Age Gracefully

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