Five Flavors & Five Benefits

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Five Flavors Of Good Health

Schisandra chinensis, henceforth Schisandra, is also called the “five flavor fruit”, for covering the culinary bases of sweet, salt, bitter, sour, and pungent.

It can be eaten as a fruit (small red berries), juiced from the fruit, or otherwise extracted into supplements (dried powder of the fruit being a common one).

It has long enjoyed usage in various traditional medicines, especially in China and Siberia.

So, what are its health claims, and how does the science stack up?

Menopause

Most of the studies are mouse studies, and we prefer studies on humans, so here’s a small (n=36) randomized clinical trial that concluded…

❝Schisandra chinensis can be a safe and effective complementary medicine for menopausal symptoms, especially for hot flushes, sweating, and heart palpitations❞

~ Dr. Joon Young Park & Dr. Kye Hyun Kim

Read more: A randomized, double-blind, placebo-controlled trial of Schisandra chinensis for menopausal symptoms

Antioxidant (and perhaps more)

Like many berries, it’s a good source of lignans offering antioxidant effects:

Antioxidant Effects of Schisandra chinensis Fruits and Their Active Constituents

Lignans usually have anticancer effects too (which is reasonably, given what is antioxidant is usually anticancer and anti-inflammatory as well, by the same mechanism) but those have not yet been studied in schisandra specifically.

Antihepatotoxicity

In other words, it’s good for your liver. At least, so animal studies tell us, because human studies haven’t been done yet for this one. The effect is largely due to its antioxidant properties, but it seems especially effective for the liver—which is not surprising, giving the liver’s regeneration mechanism.

Anyway, here’s a fascinating study that didn’t even need to use the fruit itself, just the pollen from the plant, it was that potent:

Antioxidant and hepatoprotective effects of Schisandra chinensis pollen extract on CCl4-induced acute liver damage in mice

Athletics enhancer

While it’s not yet filling the shelves of sports nutrition stores, we found a small (n=45) study with healthy post-menopausal women who took either 1g of schisandra (experimental group) or 1g of starch (placebo group), measured quadriceps muscle strength and resting lactate levels over the course of a 12 week intervention period, and found:

❝Supplementation of Schisandra chinensis extract can help to improve quadriceps muscle strength as well as decrease lactate level at rest in adult women ❞

~ Dr. Jin Kee Park et al.

Read more: Effect of Schisandra Chinensis Extract Supplementation on Quadriceps Muscle Strength and Fatigue in Adult Women: A Randomized, Double-Blind, Placebo-Controlled Trial

Anti-Alzheimers & Anti-Parkinsons

The studies for this are all in vitro, but that’s because it’s hard to find volunteers willing to have their brains sliced and looked at under a microscope while they’re still alive.

Nevertheless, the results are compelling, and it seems uncontroversial to say that schisandra, or specifically Schisandrin B, a compound it contains, has not only anti-inflammatory properties, but also neuroprotective properties, and specifically blocks the formation of excess amyloid-β peptides in the brain (which are critical for the formation of amyloid plaque, as found in the brains of Alzheimer’s patients):

The influence of Schisandrin B on a model of Alzheimer’s disease using β-amyloid protein Aβ1-42-mediated damage in SH-SY5Y neuronal cell line and underlying mechanisms

Is it safe?

For most people, yes! Some caveats:

  • As it can stimulate the uterus, it’s not recommended if you’re pregant.
  • Taking more than the recommended amount can worsen symptoms of heartburn, GERD, ulcers, or other illnesses like that.

And as ever, do speak with our own doctor/pharmacist if unsure, as your circumstances may vary and we cannot cover all possibilities here.

Where can I get some?

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

Enjoy!

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  • Take These To Lower Cholesterol! (Statin Alternatives)

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    Dr. Ada Ozoh, a diabetes specialist, took an interest in this upon noting the many-headed beast that is metabolic syndrome means that neither diabetes nor cardiovascular disease exist in a vacuum, and there are some things that can help a lot against both. Here she shares some of her top recommendations:

    Statin-free options

    Dr. Ozoh recommends:

    • Bergamot: lowers LDL (“bad” cholesterol) by about 30% and slightly increases HDL (“good” cholesterol), at 500–1000mg/day, seeing results in 1–6 months
    • Berberine: prevents fat absorption and helps burn stored fat, as well as reducing blood sugar levels and blood pressure, at 1,500mg/day
    • Silymarin: protects the liver, and lowers cholesterol in type 2 diabetes, at 280–420mg/day
    • Phytosterols: lower cholesterol by about 10%; found naturally in many plants, but it takes supplementation to read the needed (for this purpose) dosage of 2g/day
    • Red yeast rice: this is white rice fermented with yeast, and it lowers LDL cholesterol by about 25%, seeing results in around 3 months

    For more information on all of the above (including more details on the biochemistry, as well as potential issues to be aware of), enjoy:

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

    Want to learn more?

    You might also like to read:

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  • No-Needle Vaccination Against Many Avian/Human Flu Types

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    And other items from this week’s health news:

    Intranasal spray provides broad protection

    The flu isn’t fun, and kills many people very year. Needles, meanwhile, are often viewed as a necessary evil when it comes to protection against such. However, this newly-developed intranasal spray vaccinates against a wide variety of flu strains (including the bird flu strains currently rife in some parts of the US).

    Most flu vaccines only target a few strains and (as you’re probably very aware) must be updated every year, as viruses mutate. They also don’t usually protect well against flu viruses that come from animals, like bird flu. The World Health Organization has called for better, more universal flu vaccines, and this research does just that.

    The team used two methods:

    • One method added a human gene to the flu virus, helping the immune system recognize and destroy infected cells more easily.
    • The other method changed parts of the virus’s genetic code to make it weaker in humans but still easy to produce using current vaccine technology.

    Both approaches showed strong results in trials, offering protection against multiple types of flu.

    Read in full: Needle-free, live-attenuated influenza vaccines with broad protection against human and avian virus subtypes

    Related: Flu vaccines are now available for 2025. What’s on offer and which one should I get?

    How pets help in old age

    It’s probably not news to you that pets can be a remedy against feelings of loneliness, but there’s more to it than that: daily routines like feeding, walking, and playing with a pet can bring structure to the day, reduce stress, and boost physical activity.

    Pets also help a lot of older adults connect with their communities, simply because walking a dog or visiting a pet-friendly place often leads to casual conversations and new friendships, which can otherwise sometimes be thin on the ground.

    However, owning a pet inevitably comes with some challenges, so it’s worth bearing them in mind up front. Some people may struggle with caring for pets that need a lot of exercise, or have health issues of their own, for example. It’s therefore especially important to choose a pet that fits your lifestyle and what you’re able to deal with on a daily basis—if indeed a pet is the right option for you at all (it’s not for everyone!).

    Read in full: How pets enrich the lives of the elderly

    Related: How To Beat Loneliness & Isolation

    Beyond statins: a cholesterol-lowering pill that helps reduce heart disease risk

    Heart disease is a leading killer in the US, and stroke is also rising up the “most fatal” list in recent years. Many opt to treat high cholesterol levels (which can contribute to hypertension, and thus cardiovascular disease, and thus also vascular dementia and stroke) with statins, but statins have their side effects too, many of which are very serious, and for some people, they may not even be that effective.

    So, it might be worth knowing about a new contender: Obicetrapib.

    This new drug was tested in a large (n=2,530) clinical trial and was shown to significantly reduce two major causes of heart disease: LDL (“bad”) cholesterol, and lipoprotein(a), also called: Lp(a).

    The study participants were people with heart disease or inherited high cholesterol, and after 12 weeks, those taking Obicetrapib had lowered their LDL cholesterol by over 30%, and Lp(a) by about the same amount. This is important because many people cannot reach safe cholesterol levels with current medications, and there are no widely approved treatments for lowering Lp(a) yet.

    Read in full: Cholesterol pill helps those at high risk of heart attack and stroke: Study

    Related: Lower Cholesterol, Without Statins

    Take care!

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  • Wholesome Threesome Protein Soup

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    This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

    You will need

    • ⅓ cup quinoa
    • ⅓ cup green lentils
    • ⅓ cup wholegrain rice
    • 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
    • ¼ cup cashews
    • 1 tbsp dried thyme
    • 1 tbsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    Optional topping:

    • ⅓ cup pine nuts
    • ⅓ cup finely chopped fresh mint leaves
    • 2 tbsp coconut oil

    Method

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

    1) Rinse the quinoa, lentils, and rice.

    2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.

    3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.

    4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.

    5) Serve the soup into bowls, adding the mint and pine nuts to each.

    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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  • Hip & Knee Pain During/After Sleeping? Here’s How To Fix That

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    Dr. Alyssa Kuhn, arthritis expert, shows the best sleep positions for alleviating/avoiding different pains:

    Sleep position matters

    Finding a comfortable sleeping position can be difficult, and stiff joints have a mutually-worsening effect (i.e., the stiff joints make sleeping more difficult, and difficulty sleeping makes the joints stiffer).

    So, with that in min:

    • How to sleep on your side: this position can relieve hip, knee, back, and shoulder pain, but letting your top leg drape down twists your back and strains your hips. Place a pillow between your knees to keep them aligned and prevent pressure. That part may be obvious, but there’s a counterpart: if doing this, it’s often critical to place another pillow under your top arm—or use a body pillow—to keep your shoulders and neck in a neutral position.
    • How to reduce hip pressure: if your bottom hip hurts, try a thin blanket under your side to shift your weight slightly backwards, or rotate slightly forwards with your bottom leg straight while hugging a body pillow to offload that hip.
    • How to sleep on your back: if side sleeping is uncomfortable, lying on your back with a pillow or half roll under your knees can reduce lower back arching and relax your hips and spine. If lying flat feels too harsh, use one or two extra pillows to recline slightly. Only do this if the other methods don’t work though, as back-sleeping is usually not ideal for most people.

    On choosing a pillow for use in these methods: avoid ones that are too flat or slip out of place, as this ruins alignment. A strapped pillow can stay secure, making it easier to roll over without twisting your hips.

    Lastly: experiment with these setups for a few nights and make small adjustments as needed. If pain or stiffness continues, look at lifestyle factors such as daily movement, hydration, and nutrition, since these also affect sleep quality and joint comfort.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Sleeping Positions & Your Heart & Brain ← on why back-sleeping is not ideal, if it can be reasonably avoided

    Take care!

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  • What Breakfast Means For Metabolic Syndrome

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    To fast or to breakfast? An important health question, with a clear answer, that’s belied by such things as the title of this book: Why Doctors Skip Breakfast – by Dr. Gregory Charlop

    The fact is: yes, intermittent fasting is good. No, skipping breakfast isn’t.

    Now, of course, by some definitions, whenever we break a fast (which at some point we must, assuming we are to continue living), that meal is breakfast. But by “skipping breakfast” here what we mean is “not eating in the morning”.

    So, why is it so important?

    More reasons that breakfast really is the most important meal of the day

    A recent systematic review with 118,385 participants found that people who regularly skip breakfast have a higher likelihood of developing metabolic syndrome and its key components—including elevated fasting glucose, abdominal adiposity, low HDL cholesterol, high triglycerides, and hypertension—all driven largely by insulin resistance. Which is bad.

    In particular, the study associated skipping breakfast with:

    • 26% higher risk of hyperglycemia (elevated fasting blood sugar levels, thus, prediabetes or type 2 diabetes, as there were no participants with type 1 diabetes included in the first place, and adult development of type 1 diabetes is incredibly rare)
    • 21% increased risk of hypertension (high blood pressure)
    • 17% increased risk of excess visceral fat, listed in the paper under the category of abdominal obesity, but we’d like to underline the fact that it’s the least healthy kind of fat to have
    • 13% increased risk of hyperlipidemia (high triglycerides)

    The paper for this study can be found here: Association of Skipping Breakfast with Metabolic Syndrome and Its Components: A Systematic Review and Meta-Analysis of Observational Studies

    So, those are the consequences, but what’s the mechanism?

    The study was associative, so didn’t cover this, but we at 10almonds have covered this previously:

    Breakfasting For Health? ← in which we cover the science of intermittent fasting in the context of the circadian rhythm.

    Short version is: your body cares what time of day it is, and will do metabolically better or worse depending on what you do at different times of day. Eating the largest meal of the day in the morning is best of all, but failing that, having at least some meal in the morning is better than none. If you want to do intermittent fasting, it is better to have an early dinner (and thus begin your fast early in the evening) than a late breakfast (to end your fast late).

    See also: What Size Breakfast Is Best, By Science?

    Not only that, but there are also other health-related reasons to enjoy a good breakfast, too:

    Meal Timings vs Osteoporosis Fracture Risk

    Want to learn more?

    Check out:

    Fasting, eating earlier in the day or eating fewer meals—what works best for weight loss?

    Enjoy!

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  • For Many Rural Women, Finding Maternity Care Outweighs Concerns About Abortion Access

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    BAKER CITY, Ore. — In what has become a routine event in rural America, a hospital maternity ward closed in 2023 in this small Oregon town about an hour from the Idaho border.

    For Shyanne McCoy, 23, that meant the closest hospital with an obstetrician on staff when she was pregnant was a 45-mile drive away over a mountain pass.

    When McCoy developed symptoms of preeclampsia last January, she felt she had the best chance of getting the care she needed at a larger hospital in Boise, Idaho, two hours away. She spent the final week of her pregnancy there, too far from home to risk leaving, before giving birth to her daughter.

    Six months later, she said it seems clear to her that the health care needs of rural young women like her are largely ignored.

    For McCoy and others, figuring out how to obtain adequate care to safely have a baby in Baker City has quickly eclipsed concerns about another medical service lacking in the area: abortion. But in Oregon and elsewhere in the country, progressive lawmakers’ attempts to expand abortion access sometimes clash with rural constituencies.

    Oregon is considered one of the most protective states in the country when it comes to abortion. There are no legal limits on when someone can receive an abortion in the state, and the service is covered by its Medicaid system. Still, efforts to expand access in the rural, largely conservative areas that cover most of the state have encountered resistance and incredulity.

    It’s a divide that has played out in elections in such states as Nevada, where voters passed a ballot measure in November that seeks to codify abortion protections in the state constitution. Residents in several rural counties opposed the measure.

    In Oregon, during the months just before the Baker City closure was announced, Democratic state lawmakers were focused on a proposed pilot program that would launch two mobile reproductive health care clinics in rural areas. The bill specified that the van-based clinics would include abortion services.

    State Rep. Christine Goodwin, a Republican from a southwestern Oregon district, called the proposal the “latest example” of urban legislators telling rural leaders what their communities need.

    The mobile health clinic pilot was eventually removed from the bill that was under discussion. That means no new abortion options in Oregon’s Baker County — and no new state-funded maternity care either.

    “I think if you expanded rural access in this community to abortions before you extended access to maternal health care, you would have an uprising on your hands,” said Paige Witham, 27, a member of the Baker County health care steering committee and the mother of two children, including an infant born in October.

    A study published in JAMA in early December that examined nearly 5,000 acute care hospitals found that by 2022, 52% of rural hospitals lacked obstetrics care after more than a decade of unit closures. The health implications of those closures for young women, the population most likely to need pregnancy care, and their babies can be significant. Research has shown that added distance between a patient and obstetric care increases the likelihood the baby will be admitted to a neonatal intensive care unit, or NICU.

    Witham said that while she does not support abortion, she believes the government should not “legislate it away completely.” She said that unless the government provides far more support for young families, like free child care and better mental health care, abortion should remain legal.

    Conversations with a liberal school board member, a moderate owner of a timber company, members of Baker City’s Republican Party chapter, a local doula, several pregnant women, and the director of the Baker County Health Department — many of whom were not rigidly opposed to abortion — all turned up the same answer: No mobile clinics offering abortions here, please.

    Kelle Osborn, a nurse supervisor for the Baker County Health Department, loved the idea of a mobile clinic that would provide education and birth control services to people in outlying areas. She was less thrilled about including abortion services in a clinic on wheels.

    “It’s not something that should just be handed out from a mobile van,” she said of abortion services. She said people in her conservative rural county would probably avoid using the clinics for anything if they were understood to provide abortion services.

    Both Osborn and Meghan Chancey, the health department’s director, said they would rank many health care priorities higher, including the need for a general surgeon, an ICU, and a dialysis clinic.

    Nationally, reproductive health care services of all types tend to be limited for people in rural areas, even within states that protect abortion access. More than two-thirds of people in “maternity care deserts” — all of which are in rural counties — must drive more than a half-hour to get obstetric care, according to a 2024 March of Dimes report. For people in the Southern states where lawmakers installed abortion bans, abortion care can be up to 700 miles away, according to a data analysis by Axios.

    Nathan Defrees grew up in Baker City and has practiced medicine here since 2017. He works for a family medicine clinic. If a patient asks about abortion, he provides information about where and how one can be obtained, but he doesn’t offer abortions himself.

    “There’s not a lot of anonymity in small towns for physicians who provide that care,” he said. “Many of us aren’t willing to sacrifice the rest of our career for that.”

    He also pointed to the small number of patients requesting the service locally. Just six people living in Baker County had an abortion in 2023, according to data from the Oregon Department of Public Health. Meanwhile, 125 residents had a baby that year.

    A doctor with obstetric training living in another rural part of the state has chosen to quietly provide early-stage abortions when asked. The doctor, concerned for their family’s safety in the small, conservative town where they live, asked not to be identified.

    The idea that better access to abortion is not needed in rural areas seems naive, the doctor said. People most in need of abortion often don’t have access to any medical service not already available in town, the doctor pointed out. The first patient the doctor provided an abortion for at the clinic was a meth user with no resources to travel or to manage an at-home medication abortion.

    “It seemed entirely inappropriate for me to turn her away for care I had the training and the tools to do,” the doctor said.

    Defrees said it has been easier for Baker County residents to get an abortion since the U.S. Supreme Court overturned Roe v. Wade.

    A new Planned Parenthood clinic in Ontario, Oregon, 70 miles away in neighboring Malheur County, was built primarily to provide services to people from the Boise metro area, but it also created an option for many living in rural eastern Oregon.

    Idaho is one of the 16 states with near-total bans on abortion. Like many states with bans, Idaho has struggled to maintain its already small fleet of fetal medicine doctors. The loss of regional expertise touches Baker City, too, Defrees said.

    For example, he said, the treatment plan for women who have a desired pregnancy but need a termination for medical reasons is now far less clear. “It used to be those folks could go to Boise,” he said. “Now they can’t. That does put us in a bind.”

    Portland is the next closest option for that type of care, and that means a 300-mile drive along a set of highways that can be treacherous in winter.

    “It’s a lot scarier to be pregnant now in Baker City than it ever has been,” Defrees said.

    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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