The Stress Prescription (Against Aging!)

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The Stress Prescription (Against Aging!)

This is Dr. Elissa Epel, whose work has for the past 20 years specialized in the effect of stress on aging. She’s led groundbreaking research on cortisol, telomeres, and telomerase, all in the context of aging, especially in women, as well as the relationship between stress and weight gain. She was elected member of the National Academy of Medicine for her work on stress pathways, and has been recognized as a key “Influencer in Aging” by the Alliance for Aging Research.

Indeed, she’s also been named in the top 0.1% of researchers globally, in terms of publication impact.

What’s that about stress and aging?

In her words,

❝Women with the highest levels of perceived stress have telomeres shorter on average by the equivalent of at least one decade of additional aging compared to low stress women❞

Source: Accelerated telomere shortening in response to life stress

We say “in her words”, as she is the top-listed author on this paper—an honour reserved for the lead researcher of any given study/paper.

However, we’d be remiss not to note that the second-listed author is Nobel Prize Laureate Dr. Elizabeth Blackburn. What a team! Maybe we’ll do a spotlight feature on Dr. Blackburn’s work one of these days, but for now, back to Dr. Epel…

What does she want us to do about it?

She has the following advice for us:

Let go of what we can’t control

This one is simple enough, and can be as simple as learning how to set anxiety aside, and taking up the practice of radical acceptance of what we cannot control.

Be challenged, not afraid

This is about eustress, and being the lion, not the gazelle. Dr. Epel uses the example of how when lions are hunting gazelles, both are stressed, but both are feeling the physiological effects of that stress in terms of the augmentation to their immediate abilities, but only one of them is suffering by it.

We’ll let her explain how to leverage this:

TED ideas | Here’s how you can handle stress like a lion, not a gazelle | Dr. Elissa Epel

Build resilience through controlled discomfort

Don’t worry, you don’t have to get chased by lions. A cold shower will do it! This is about making use of hormesis, the body’s ability to build resilience to stressors by small doses of controlled cortisol release—as for example when one undergoes thermal shock, which sounds drastic, but for most people, a cold shower (or even an ice bath) is safe enough.

You can read more about this here:

A Cold Shower A Day Keeps The Doctor Away

Connect with nature

You don’t have to hug a tree, but you do have get to a natural (or at least, natural-seeming) environment once in a while. Simply put, we did not evolve to be in the urban or even suburban settings where most of us spend most of our time. Getting to be around greenery with at least some kind of regularity is hugely beneficial. It doesn’t have to be a national park; a nice garden or local park can suffice, and potted plants at home are better than nothing. Even spending time in virtual reality “nature” is an option:

Effect of Virtual Reality on Stress Reduction and Change of Physiological Parameters Including Heart Rate Variability in People With High Stress: An Open Randomized Crossover Trial

(you can see an example there, of the kind of scenery this study used)

Breathe deeply, and rest deeply

Mindful breathing, and good quality sleep, are very strongly evidence-based approaches to reduce stress, for example:

Practice gratitude to build optimism

Optimism has a huge positive impact on health outcomes, even when other factors (including socioeconomic factors, pre-existing conditions, and general reasons for one person to be more optimistic than another) are controlled for.

Read: Optimism and Cause-Specific Mortality: A Prospective Cohort Study

There are various ways to increase optimism, and practising gratitude is one of them—but that doesn’t necessarily mean abandoning realism, either:

How To Practise (Non-Toxic) Positivity

There are other ways too, though, and Dr. Epel discusses some with her friend and colleague, Dr. Elizabeth Blackburn, here:

TED ideas | Could your thoughts make you age faster? And can we reverse that? | Dr. Elizabeth Blackburn & Dr. Elissa Epel

Want to learn more from Dr. Epel?

We reviewed one of her books, The Telomere Effect, previously. It’s about what we can do to lengthen our telomeres (a key factor in health aging; effectively, being biologically younger). You also might enjoy her newer book, The Stress Prescription, as well as her blog.

Enjoy!

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  • Blueberries vs Raspberries – Which is Healthier?

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    Our Verdict

    When comparing blueberries to raspberries, we picked the raspberries.

    Why?

    In terms of macros, blueberries have slightly more carbs, while raspberries have 2.5x the fiber and also slightly more protein, not that the protein figure is why people are eating raspberries, as a general rule of thumb. In any case, we say raspberries win this round based on the higher fiber content and resultantly much lower glycemic index.

    In the category of vitamins, blueberries have more of vitamins A and K, while raspberries have more of vitamins B3, B4, B9, C, E, and choline, making for a convincing win for raspberries here.

    When it comes to minerals, blueberries are not higher in any mineral, while raspberries are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. A very clear win for raspberries in this round.

    Looking at polyphenols, both are good but blueberries have more polyphenols in total, so they score a win in this round.

    Adding up the sections makes for a compelling overall win for raspberries, but blueberries have their merits too, so by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Can kimchi really help you lose weight? Hold your pickle. The evidence isn’t looking great

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    Fermented foods have become popular in recent years, partly due to their perceived health benefits.

    For instance, there is some evidence eating or drinking fermented foods can improve blood glucose control in people with diabetes. They can lower blood lipid (fats) levels and blood pressure in people with diabetes or obesity. Fermented foods can also improve diarrhoea symptoms.

    But can they help you lose weight, as a recent study suggests? Let’s look at the evidence.

    Remind me, what are fermented foods?

    Fermented foods are ones prepared when microbes (bacteria and/or yeast) ferment (or digest) food components to form new foods. Examples include yoghurt, cheese, kefir, kombucha, wine, beer, sauerkraut and kimchi.

    As a result of fermentation, the food becomes acidic, extending its shelf life (food-spoilage microbes are less likely to grow under these conditions). This makes fermentation one of the earliest forms of food processing.

    Fermentation also leads to new nutrients being made. Beneficial microbes (probiotics) digest nutrients and components in the food to produce new bioactive components (postbiotics). These postbiotics are thought to contribute to the health benefits of the fermented foods, alongside the health benefits of the bacteria themselves.

    What does the evidence say?

    A study published last week has provided some preliminary evidence eating kimchi – the popular Korean fermented food – is associated with a lower risk of obesity in some instances. But there were mixed results.

    The South Korean study involved 115,726 men and women aged 40-69 who reported how much kimchi they’d eaten over the previous year. The study was funded by the World Institute of Kimchi, which specialises in researching the country’s national dish.

    Eating one to three servings of any type of kimchi a day was associated with a lower risk of obesity in men.

    Men who ate more than three serves a day of cabbage kimchi (baechu) were less likely to have obesity and abdominal obesity (excess fat deposits around their middle). And women who ate two to three serves a day of baechu were less likely to have obesity and abdominal obesity.

    Eating more radish kimchi (kkakdugi) was associated with less abdominal obesity in both men and women.

    However, people who ate five or more serves of any type of kimchi weighed more, had a larger waist sizes and were more likely to be obese.

    The study had limitations. The authors acknowledged the questionnaire they used may make it difficult to say exactly how much kimchi people actually ate.

    The study also relied on people to report past eating habits. This may make it hard for them to accurately recall what they ate.

    This study design can also only tell us if something is linked (kimchi and obesity), not if one thing causes another (if kimchi causes weight loss). So it is important to look at experimental studies where researchers make changes to people’s diets then look at the results.

    How about evidence from experimental trials?

    There have been several experimental studies looking at how much weight people lose after eating various types of fermented foods. Other studies looked at markers or measures of appetite, but not weight loss.

    One study showed the stomach of men who drank 1.4 litres of fermented milk during a meal took longer to empty (compared to those who drank the same quantity of whole milk). This is related to feeling fuller for longer, potentially having less appetite for more food.

    Another study showed drinking 200 millilitres of kefir (a small glass) reduced participants’ appetite after the meal, but only when the meal contained quickly-digested foods likely to make blood glucose levels rise rapidly. This study did not measure changes in weight.

    Kefir in jar, with kefir grains on wood spoon
    Kefir, a fermented milk drink, reduced people’s appetite.
    Ildi Papp/Shutterstock

    Another study looked at Indonesian young women with obesity. Eating tempeh (a fermented soybean product) led to changes in an appetite hormone. But this did not impact their appetite or whether they felt full. Weight was not measured in this study.

    A study in South Korea asked people to eat about 70g a day of chungkookjang (fermented soybean). There were improvements in some measures of obesity, including percentage body fat, lean body mass, waist-to-hip ratio and waist circumference in women. However there were no changes in weight for men or women.

    A systematic review of all studies that looked at the impact of fermented foods on satiety (feeling full) showed no effect.

    What should I do?

    The evidence so far is very weak to support or recommend fermented foods for weight loss. These experimental studies have been short in length, and many did not report weight changes.

    To date, most of the studies have used different fermented foods, so it is difficult to generalise across them all.

    Nevertheless, fermented foods are still useful as part of a healthy, varied and balanced diet, particularly if you enjoy them. They are rich in healthy bacteria, and nutrients.

    Are there downsides?

    Some fermented foods, such as kimchi and sauerkraut, have added salt. The latest kimchi study said the average amount of kimchi South Koreans eat provides about 490mg of salt a day. For an Australian, this would represent about 50% of the suggested dietary target for optimal health.

    Eating too much salt increases your risk of high blood pressure, heart disease and stroke. The Conversation

    Evangeline Mantzioris, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, University of South Australia

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

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  • Stimulant Users Are Caught in Fatal ‘Fourth Wave’ of Opioid Epidemic

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    In Pawtucket, Rhode Island, near a storefront advertising “free” cellphones, J.R. sat in an empty back stairwell and showed a reporter how he tries to avoid overdosing when he smokes crack cocaine. KFF Health News is identifying him by his initials because he fears being arrested for using illegal drugs.

    It had been several hours since his last hit, and the chatty, middle-aged man’s hands moved quickly. In one hand, he held a glass pipe. In the other, a lentil-size crumb of cocaine.

    Or at least J.R. hoped it was cocaine, pure cocaine — uncontaminated by fentanyl, a potent opioid that was linked to about 75% of all overdose deaths in Rhode Island in 2022. He flicked his lighter to “test” his supply. He believed that if it had a “cigar-like sweet smell,” he said, it would mean that the cocaine was laced with fentanyl. He put the pipe to his lips and took a tentative puff. “No sweet,” he said, reassured.

    But this method offers only false and dangerous reassurance. A mistake can be fatal.

    It is impossible to tell whether a drug contains fentanyl by the taste or smell. “Somebody can believe that they can smell it or taste it, or see it … but that’s not a scientific test,” said Josiah “Jody” Rich, an addiction specialist and researcher who teaches at Brown University. “People are going to die today because they buy some cocaine that they don’t know has fentanyl in it.”

    The first wave of the long-running and devastating opioid epidemic began in the United States with the abuse of prescription painkillers in the early 2000s. The second wave involved an increase in heroin use, starting around 2010. The third wave began when powerful synthetic opioids such as fentanyl started appearing in the supply around 2015. Now experts are observing a fourth phase of the deadly epidemic.

    The mix of stimulants such as cocaine and methamphetamines with fentanyl — a synthetic opioid 50 times as powerful as heroin — is driving what experts call the opioid epidemic’s “fourth wave.” The mixture of stimulants and fentanyl presents powerful challenges to efforts to reduce overdoses because many users of stimulants don’t know they are at risk of ingesting opioids, so they don’t take overdose precautions.

    The only way to know whether cocaine or other stimulants contain fentanyl is to use drug-checking tools such as fentanyl test strips — a best practice for what’s known as “harm reduction,” now embraced by federal health officials in combating drug overdose deaths. Fentanyl test strips cost as little as $2 for a two-pack online, but many front-line organizations also give them out free.

    Nationwide, illicit stimulants mixed with fentanyl were the most common drugs found in fentanyl-related overdoses, according to a study published in 2023 in the scientific journal Addiction. The stimulant in the fatal mixture tends to be cocaine in the Northeast, and methamphetamine in the West and much of the Midwest and South.

    “The No. 1 thing that people in the U.S. are dying from in terms of drug overdoses is the combination of fentanyl and a stimulant,’’ said Joseph Friedman, a researcher at UCLA and the study’s lead author. “Black and African Americans are disproportionately affected by this crisis to a large magnitude, especially in the Northeast.”

    Friedman was also the lead author of another new study, published in the American Journal of Psychiatry, that shows the fourth wave of the opioid epidemic is driving up the mortality rate among older Black Americans (ages 55-64) and, more recently, Hispanic people. Friedman said part of the reason street fentanyl is so deadly is that there’s no way to tell how potent it is. Hospitals have safely used medical-grade fentanyl for surgical pain because the potency is strictly regulated, but “the potency fluctuates wildly in the illicit market” Friedman said.

    Studies of street drugs, he said, show that in illicit drugs the potency can vary from 1% to 70% fentanyl.

    “Imagine ordering a mixed drink in a bar and it contains one to 70 shots,” Friedman said, “and the only way you know is to start drinking it. … There would be a huge number of alcohol overdose deaths.”

    Drug-checking technology can provide a rough estimate of fentanyl concentration, he said, but to get a precise measure requires sending drugs to a laboratory.

    It’s not clear how much of the latest trend in polydrug use — in which users mix substances, such as cocaine and fentanyl, for example — is accidental versus intentional. It can vary for individual users: a recent study from Millennium Health found that most people who use fentanyl do so at times intentionally and other times unintentionally.

    People often use stimulants to power through the rapid withdrawal from fentanyl, Friedman said. And the high-risk practice of using cocaine or meth with heroin, known as “speedballing,” has been around for decades. Other factors include manufacturers’ adding the cheap synthetic opioid to a stimulant to stretch their supply, or dealers mixing up bags.

    Researchers say many people still think they are using unadulterated cocaine or crack — a misconception that can be deadly. “Folks who are using stimulants, and not intentionally using opioids, are unprepared to respond to an opioid overdose,” said Brown University epidemiologist Jaclyn White Hughto, “because they don’t perceive themselves to be at risk.” Hughto is a principal investigator in a new, unpublished study called “Preventing Overdoses Involving Stimulants.”

    Hughto and the team surveyed more than 260 people in Rhode Island and Massachusetts who use drugs, including some who manufacture and distribute stimulants such as cocaine. More than 60% of the people they interviewed in Rhode Island had bought or used stimulants that they later found out had fentanyl in them. And many of the people interviewed in the study also use drugs alone. That means that if they do overdose, they may not be found until it’s too late.

    In 2022, Rhode Island had the fourth-highest rate of overdose deaths involving cocaine in 2022, after Washington, D.C., Delaware, and Vermont, according to the Centers for Disease Control and Prevention.

    The fourth wave is also hitting stimulant users who choose pills over what they perceive as more dangerous drugs such as cocaine in an effort to avoid fentanyl. That’s what happened to Jennifer Dubois’ son Cliffton.

    Dubois was a single mother raising two Black sons. The older son, Cliffton, had been struggling with addiction since he was 14, she said. Cliffton also had been diagnosed with attention-deficit/hyperactivity disorder and a mood disorder.

    In March 2020, Cliffton had checked into a rehab program as the pandemic ramped up, Dubois said. Because of the lockdown at rehab, Cliffton was upset about not being able to visit with his mother. “He said, ‘If I can’t see my mom, I can’t do treatment,’” Dubois recalled. “And I begged him” to stay in treatment.

    But soon after, Cliffton left the rehab program. He showed up at her door. “And I just cried,” she said.

    Dubois’ younger son was living at home. She didn’t want Cliffton doing drugs around his younger brother. So she gave Cliffton an ultimatum: “If you want to stay home, you have to stay drug-free.”

    Cliffton went to stay with family friends, first in Atlanta and later in Woonsocket, an old mill city that has Rhode Island’s highest rate of drug overdose deaths.

    In August 2020, Cliffton overdosed but was revived. Cliffton later confided that he’d been snorting cocaine in a car with a friend, Dubois said. Hospital records show he tested positive for fentanyl.

    “He was really scared,” Dubois said. After the overdose, he tried to “leave the cocaine and the hard drugs alone,” she said. “But he was taking pills.” Eight months later, on April 17, 2021, Cliffton was found unresponsive in the bedroom of a family member’s home.

    The night before, Cliffton had bought counterfeit Adderall, according to the police report. What he didn’t know was that the Adderall pill was laced with fentanyl. “He thought by staying away from the street drugs and just taking pills, he was doing better,” Dubois said.

    A fentanyl test strip could have saved his life.

    This article is from a partnership that includes The Public’s Radio, NPR, and KFF Health News.

    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.

    USE OUR CONTENT

    This story can be republished for free (details).

    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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  • Raspberries vs Starfruit – Which is Healthier?

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    Our Verdict

    When comparing raspberries to starfruit, we picked the raspberries.

    Why?

    It’s quite a straightforward one today:

    In terms of macros, raspberries have more than 2x the fiber, as well as slightly more carbs, and for what it’s worth which isn’t much because the numbers are truly tiny for this one, slightly more protein. In any case, an easy win for raspberries mainly by virtue of the fiber.

    In the category of vitamins, raspberries have more of vitamins B1, B2, B3, B6, B7, B9, E, and K, while starfruit has more of vitamins A, B5, and C, yielding an 8:1 win for raspberries in this second round.

    Looking at minerals next, raspberries have more calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc, while starfruit has more calcium and selenium, meaning it’s a tidy 7:2 win for raspberries here.

    In other considerations, raspberries are much higher in polyphenols, so that’s another point in their favor.

    Adding up the sections makes for an overwhelming overall win for raspberries, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    Sharp Tastes, Sharp Brain?

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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  • Guess What Ketamine Does To Your Bladder

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    If you guessed “nothing good”, then you got that part right, but it can be rather more dramatic than you might think:

    The problem with ketamine is mostly not the ketamine

    Ketamine has its benefits. Its an anaesthetic, and thus a pain relief drug, and it has its uses against depression too.

    It’s not without its controversies: A ketamine nasal spray will be subsidised for treatment-resistant depression. Here’s what you need to know about Spravato

    And even Elon Musk, the emerald mine heir, has an opinion: Elon Musk says ketamine can get you out of a “negative frame of mind”. What does the research say?

    But, there are problems.

    An immediate issue, which isn’t usually too much of a problem for most people, is the common spike in blood pressure, about 40 minutes after taking it.

    You can read about that here: Blood pressure changes during ketamine infusion for the treatment of depression

    But if that doesn’t happen or comes and goes without incident, and the other common side effects are minor or absent, for example:

    ❝Forty-four of 120 side effects occurred in at least 5% of participants over all trials. Thirty-three of these 44 side effects were significantly associated with active drug administration (versus placebo).

    The most common side effect was feeling strange/weird/loopy. Most side effects peaked within an hour of ketamine administration and resolved completely by two hours post-infusion.

    No serious drug-related adverse events or increased ketamine craving/abuse post-administration were observed.❞

    Read in full: Comprehensive assessment of side effects associated with a single dose of ketamine in treatment-resistant depression

    …then we get to the promised stage of “the problem with ketamine is mostly not the ketamine”.

    The esketamine escalation

    Ok, it’s not just esketamine, it’s ketamine in general (there are right- and left-handed ketamine molecules, the latter are called “esketamine”), but we can’t resist a good alliteration.

    But yes, it escalates quickly: ketamine tolerance develops not quite immediately but very promptly after a few uses, meaning frequent users often need much higher doses than one-off users to achieve the same effects, increasing the risk of harm.

    See: Repeated ketamine administration alters N-methyl-d-aspartic acid receptor subunit gene expression

    As to the nature of that harm, the problem is indirect: when ketamine is metabolized, it’s broken down into toxic by-products that are excreted in urine, where prolonged contact irritates and damages the urinary tract, with the bladder affected first because it holds urine the longest, so its presence there finds it killing bladder cells and breaking down the protective lining, which makes the bladder leaky, overly sensitive, painful, and overactive.

    Thereafter, damage can spread from the bladder to the ureters and kidneys, causing bladder shrinkage and stiffness, narrowed and bent ureters (which is not fun), and backed-up urine in the kidneys (very not fun).

    For this reason, ketamine overuse can cause the array of symptoms you might be able to guess: frequent urination, nighttime urination, sudden urgency, leakage, bladder or lower back pain, inflammation, and blood in the urine, with symptoms that can be severe and sometimes permanent.

    By the numbers: The epidemiology and patterns of acute and chronic toxicity associated with recreational ketamine use

    Progression goes as follows:

    • Stage one: early inflammation of the bladder can often be reversed by stopping ketamine use and using medications such as anti-inflammatory drugs, pain relievers, and drugs that reduce urgency and help the bladder lining heal.
    • Stage two: as the bladder shrinks or stiffens, treatment may include medication, bladder washes delivered by catheter to restore the protective lining, and botulinum toxin injections to relax the bladder and reduce pain and urgency, with stopping ketamine still essential.
    • Stage three: permanent injury to the bladder and kidneys can lead to kidney failure, requiring dialysis or surgery to manage kidney function and repair the urinary system.

    You can learn more about that, here: British Association of Urological Surgeons Consensus statements on the management of ketamine uropathy

    In short: ketamine, for all its strengths in some regards, is probably not a good long-term solution to anything.

    Even if you’re willing to let your bladder pay the price, you really do need your kidneys working correctly!

    Want to learn more?

    You might like to check out:

    And about your kidneys:

    Take care!

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  • Cherries vs Figs – Which is Healthier?

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    Our Verdict

    When comparing cherries to figs, we picked the figs.

    Why?

    Both have their merits! But…

    In terms of macros, figs have 50% more carbs and about 2x the fiber, making for an overall win in this category.

    In the category of vitamins, cherries have more of vitamins A, B9, and C, while figs have more of vitamins B1, B2, B5, B6, E, and K, winning a second round for figs.

    Looking at minerals next, cherries have more copper and phosphorus, while figs have more calcium, iron, magnesium, manganese, potassium, selenium, and zinc, winning figs’ third round in a row.

    In other considerations, cherries are much higher in polyphenols and have a number of additional beneficial properties (see the “learn more” section below for details), so cherries win a round finally.

    Adding up the sections nevertheless makes for a clear overall win for figs, but by all means do enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Cherries’ Very Healthy Wealth Of Benefits!

    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

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