Taurine’s Benefits For Heart Health And More

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Taurine: Research Review

First, what is taurine, beyond being an ingredient in many energy drinks?

It’s an amino acid that many animals, including humans, can synthesize in our bodies. Some other animals—including obligate carnivores such as cats (but not dogs, who are omnivorous by nature) cannot synthesize taurine and must get it from food.

So, as humans are very versatile omnivorous frugivores by nature, we have choices:

  • Synthesize it—no need for any conscious action; it’ll just happen
  • Eat it—by eating meat, which contains taurine
  • Supplement it—by taking supplements, including energy drinks, which generally (but not always) use a bioidentical lab-made taurine. Basically, lab-made taurine is chemically identical to the kind found in meat, it’s just cheaper and doesn’t involve animals as a middleman.

What does it do?

Taurine does a bunch of essential things, including:

  • Maintaining hydration/electrolyte balance in cells
  • Regulating calcium/magnesium balance in cells
  • Forming bile salts, which are needed for digestion
  • Supporting the integrity of the central nervous system
  • Regulating the immune system and antioxidative processes

Thus, a shortage of taurine can lead to such issues as kidney problems, eye tissue damage (since the eyes are a particularly delicate part of the CNS), and cardiomyopathy.

If you want to read more, here’s an academic literature review:

Taurine: A “very essential” amino acid

On the topic of eye health, a 2014 study found that taurine is the most plentiful amino acid in the eye, and helps protect against retinal degeneration, in which they say:

❝We here review the evidence for a role of taurine in retinal ganglion cell survival and studies suggesting that this compound may be involved in the pathophysiology of glaucoma or diabetic retinopathy. Along with other antioxidant molecules, taurine should therefore be seriously reconsidered as a potential treatment for such retinal diseases❞

Read more: Taurine: the comeback of a neutraceutical in the prevention of retinal degenerations

Taurine for muscles… In more than sports!

We’d be remiss not to mention that taurine is enjoyed by athletes to enhance athletic performance; indeed, it’s one of its main selling-points:

See: Taurine in sports and exercise

But! It’s also useful for simply maintaining skeleto-muscular health in general, and especially in the context of age-related decline and chronic disease:

Taurine: the appeal of a safe amino acid for skeletal muscle disorders

On the topic of safety… How safe is it?

There’s an interesting answer to that question. Within safe dose ranges (we’ll get to that), taurine is not only relatively safe, but also, studies that looked to explore its risks found new benefits in the process. Specifically of interest to us were that it appears to promote better long-term memory, especially as we get older (as taurine levels in the brain decline with age):

Taurine, Caffeine, and Energy Drinks: Reviewing the Risks to the Adolescent Brain

^Notwithstanding the title, we assure you, the research got there; they said:

❝Interestingly, the levels of taurine in the brain decreased significantly with age, which led to numerous studies investigating the potential neuroprotective effects of supplemental taurine in several different experimental models❞

What experimental models were those? These ones:

…which were all animal studies, however.

The same systematic review also noted that not only was more research needed on humans, but also, existing studies have had a strong bias to male physiology (in both human and assorted other animal studies), so more diverse study is needed too.

What are the safe dose ranges?

Before we get to toxicity, let’s look at some therapeutic doses. In particular, some studies that found that 500mg 3x daily, i.e. 1.5g total daily, had benefits for heart health:

Bottom line on safety: 3g/day has been found to be safe:

Click here to see the findings of the risk assessment published in the Journal of Regulatory Toxicology and Pharmacology

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    The vagina undergoes changes as women age, influenced by hormone levels. While many women won’t notice these changes, they can cause symptoms such as dryness and discomfort during sex. Effective management options include lubricants, moisturizers, and vaginal estrogen.

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  • Here’s Why You Want To Know About Mushrooms and Depression

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    Dr. Tracey Marks, psychiatrist, explains:

    A magic solution?

    Psilocybin, the psychedelic compound found in certain mushrooms, activates 5HT-2A serotonin receptors, and historically has been used recreationally to broaden thinking, relax users, and amplify emotions. And that “amplify emotions”?

    Useful for combatting depression!

    It’s been researched since the 1950s; it was approved as Indocybin in 1960, banned in the US in in 1966, and classified as Schedule I in 1970 (high abuse potential, no accepted medical use).

    However, in more recent years: since the 1990s, studies are giving promising results vs anxiety, depression, and alcohol dependence; most use microdosing (one to two doses).

    Psilocybin was eventually granted status for treatment-resistant depression (Compass Pathways, 2018) and major depression (Usona Institute, 2019) to speed approval; both are currently (at time of writing) in phase 2 trials and still recruiting participants. This may seem slow compared to some medicine R&D timelines (look at vaccines, for example, which often have to be produced as quickly as possible because of the death toll while waiting), but it could be worse: Spravato took two and a half years from breakthrough designation to approval; typical drug development can take 10+ years, so fast-tracking does shorten the process.

    One of the main benefits (aside from “it can work when other things fail”) is that often a single dose can provide relief for months.

    For more on all of this, enjoy:

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    Want to learn more?

    You might also like:

    Taking A Trip Through The Evidence On Psychedelics

    Take care!

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  • Say That Again: Using Hearing Aids Can Be Frustrating for Older Adults, but Necessary

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    It was an every-other-day routine, full of frustration.

    Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.

    Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.

    Then, there were the problems my father-in-law had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.

    How many older adults have problems of this kind?

    There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.

    Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.

    The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.

    However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.

    Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.

    “Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”

    That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.

    What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.

    Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.

    Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.

    For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.

    “The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.

    For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.

    Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.

    People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”

    If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.

    Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)

    Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling to the floor if it becomes dislodged from the ear.

    Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.

    That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.

    “If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”

    Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.

    “Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.

    Her advice to older adults: Be “really open” about your challenges.

    If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.

    We’re eager to hear from readers about questions you’d like answered, problems you’ve been having with your care, and advice you need in dealing with the health care system. Visit http://kffhealthnews.org/columnists to submit your requests or tips.

    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.

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  • Mythbusting Cookware Materials

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    In Wednesday’s newsletter, we asked you what kind of cookware you mostly use, and got the above-depicted, below-described, set of responses:

    • About 45% said stainless steel
    • About 21% said cast iron
    • About 15% said non-stick (e.g. Teflon)
    • About 9% said enamel
    • About 6% said aluminum
    • And 1 person selected “something else”, but then commented to the contrary, writing “I use all of the above”

    So, what does the science say about these options?

    Stainless steel cookware is safe: True or False?

    True! Assuming good quality and normal use, anyway. There really isn’t a lot to say about this, because it’s very unexciting. So long as it is what it is labelled as: there’s nothing coating it, nothing comes out of it unless you go to extremes*, and it’s easy to clean.

    *If you cook for long durations at very high temperatures, it can leach nickel and chromium into food. What this means in practical terms: if you are using stainless steel to do deep-frying, then maybe stop that, and also consider going easy on deep-frying in general anyway, because obviously deep-frying is unhealthy for other reasons.

    Per normal use, however: pretty much the only way (good quality) stainless steel cookware will harm you is if you touch it while it’s hot, or if it falls off a shelf onto your head.

    That said, do watch out for cheap stainless steel cookware that can contain a lot of impurities, including heavy metals. Since you probably don’t have a mass spectrometer and/or chemistry lab at home to check for those impurities, your best guard here is simply to buy from a reputable brand with credible certifications.

    Ceramic cookware is safe: True or False?

    True… Most of the time! Ceramic pans usually have metal parts and a ceramic cooking surface coated with a very thin layer of silicon. Those metal parts will be as safe as the metals used, so if that’s stainless steel, you’re just as safe as the above. As for the silicon, it is famously inert and body-safe (which is why it’s used in body implants).

    However: ceramic cookware that doesn’t have an obvious metal part and is marketed as being pure ceramic, will generally be sealed with some kind of glaze that can leach heavy metals contaminants into the food; here’s an example:

    Lead toxicity from glazed ceramic cookware

    Copper cookware is safe: True or False?

    False! This is one we forgot to mention in the poll, as one doesn’t see a lot of it nowadays. The copper from copper pans can leach into food. Now, of course copper is an important mineral that we must get from our diet, but the amount of copper that that can leach into food from copper pans is far too much, and can induce copper toxicity.

    In addition, copper cookware has been found to be, on average, highly contaminated with lead:

    Assessing Leaching of Potentially Hazardous Elements from Cookware during Cooking: A Serious Public Health Concern

    Non-stick cookware contaminates the food with microplastics: True or False?

    True! If we were to discuss all the common non-stick contaminants here, this email would no longer fit (there’s a size limit before it gets clipped by most email services).

    Suffice it to say: the non-stick coating, polytetrafluoroethylene, is itself a PFAS, that is to say, part of the category of chemicals considered environmental pollutants, and associated with a long list of health issues in humans (wherein the level of PFAS in our bloodstream is associated with higher incidence of many illnesses):

    Presence of Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS) in Food Contact Materials (FCM) and Its Migration to Food

    You may have noticed, of course, that the “non-stick” coating doesn’t stick very well to the pan, either, and will tend to come off over time, even if used carefully.

    Also, any kind of wet cooking (e.g. saucepans, skillets, rice cooker inserts) will leach PFAS into the food. In contrast, a non-stick baking tray lined with baking paper (thus: a barrier between the tray and your food) is really not such an issue.

    We wrote about PFAS before, so if you’d like a more readable pop-science article than the scientific paper above, then check out:

    PFAS Exposure & Cancer: The Numbers Are High

    Aluminum cookware contaminates the food with aluminum: True or False?

    True! But not usually in sufficient quantities to induce aluminum toxicity, unless you are aluminum pans Georg who eats half a gram of aluminum per day, who is a statistical outlier and should not be counted.

    That’s a silly example, but an actual number; the dose required for aluminum toxicity in blood is 100mg/L, and you have about 5 liters of blood.

    Unless you are on kidney dialysis (because 95% of aluminum is excreted by the kidneys, and kidney dialysis solution can itself contain aluminum), you will excrete aluminum a lot faster than you can possibly absorb it from cookware. On the other hand, you can get too much of it from it being a permitted additive in foods and medications, for example if you are taking antacids they often have a lot of aluminum oxide in them—but that is outside the scope of today’s article.

    However, aluminum may not be the real problem in aluminum pans:

    ❝In addition, aluminum (3.2 ± 0.25 to 4.64 ± 0.20 g/kg) and copper cookware (2.90 ± 0.12 g/kg) were highly contaminated with lead.

    The time and pH-dependent study revealed that leaching of metals (Al, Pb, Ni, Cr, Cd, Cu, and Fe, etc.) into food was predominantly from anodized and non-anodized aluminum cookware.

    More metal leaching was observed from new aluminum cookware compared to old. Acidic food was found to cause more metals to leach during cooking.❞

    ~ the same paper we cited when talking about copper

    Cast iron cookware contaminates the food with iron: True or False?

    True, but unlike with the other metals discussed, this is purely a positive, and indeed, it’s even recommended as a good way to fortify one’s diet with iron:

    Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: A systematic review

    The only notable counterpoint we could find for this is if you have hemochromatosis, a disorder in which the body is too good at absorbing iron and holding onto it.

    Thinking of getting some new cookware?

    Here are some example products of high-quality safe materials on Amazon, but of course feel free to shop around:

    Stainless Steel | Ceramic* | Cast Iron

    *it says “non-stick” in the description, but don’t worry, it’s ceramic, not Teflon etc, and is safe

    Bonus: rice cooker with stainless steel inner pot

    Take care!

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  • From Cucumbers To Kindles

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    You’ve Got Questions? We’ve Got Answers!

    Q: Where do I get cucumber extract?

    A: You can buy it from BulkSupplements.com (who, despite their name, start at 100g packs)

    Alternatively: you want it as a topical ointment (for skin health) rather than as a dietary supplement (for bone and joint health), you can extract it yourself! No, it’s not “just juice cucumbers”, but it’s also not too tricky.

    Click Here For A Quick How-To Guide!

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  • ‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?

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    According to social media, carbs come in various guises: naked carbs, net carbs, complex carbs and more.

    You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat.

    What are carbs?

    Carbohydrates, or “carbs” for short, are one of the main sources of energy we need for brain function, muscle movement, digestion and pretty much everything our bodies do.

    There are two classifications of carbs, simple and complex. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb.

    All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.

    Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our stool and prevents constipation. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut.

    What about ‘naked carbs’?

    “Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.

    One of the problems with naked carbs or refined carbs is they digest and absorb quickly, causing an immediate rise in blood sugar. This is followed by a rapid spike in insulin (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods.

    donut with sprinkles in close up
    Naked carbs can make blood sugars spike then crash.
    Pexels/Alexander Grey

    What about ‘net carbs’?

    This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb.

    Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value.

    For example, canned pear in juice has around 12.3g of “total carbohydrates” per 100g, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.

    The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.

    Does it matter though?

    Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs.

    The latest World Health Organization guidelines recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to regulate hunger, improve cholesterol or help with weight management) and reduce the risk of conditions such as heart disease, obesity and colon cancer.

    In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre can slow down the digestion and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and support personal weight management goals. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.

    A ketogenic (high fat, low carb) diet typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.

    salad with quinoa and vegetables
    Choose complex carbohydrates with lots of fibre.
    Shutterstock

    Some tips to try

    Some simple strategies can help you get the most out of your carb intake:

    • reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice

    • opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli

    • if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam

    • if you are trying to reduce the carb content in your diet, be wary of any symptoms of low blood glucose, including headaches, nausea, and dizziness

    • working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.

    Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.The Conversation

    Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia; Anna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity Australia; Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia; Chris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith University, and Grace Vincent, Senior Lecturer, Appleton Institute, CQUniversity Australia

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

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  • Midlife Left You Exhausted? 3 Habits To Restore Your Energy

    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.

    Dr. Ruth Machin has recommendations, and none of them require making very drastic changes to your life:

    As easy as 1-2-3?

    In Dr. Machin’s view, simple is best as we’re most likely to actually do it (and stick with it!):

    1. Upgrade your breakfast: start your day with a protein-rich breakfast to maintain steady energy and avoid mid-morning crashes. Skip sugary cereals and ultraprocessed breads (including 99% of bagels, muffins, etc) for options like Greek yogurt, eggs, tofu, or whole grain toast with nut butter. Add seeds (especially: hemp, flax, chia) for extra protein and healthy fats. Making your breakfast a balanced meal with protein, fiber, and good fats keeps you full and focused longer.
    2. Take movement breaks: sitting for long stretches can drain energy and harm long-term health, even if you exercise. Combat this by standing or moving even just briefly every hour—walk, stretch, etc. These frequent breaks help regulate blood sugar, reduce cravings, and boost your mood and energy throughout the day.
    3. Stay hydrated: not groundbreaking we know, but most people are dehydrated most of the time, and even mild dehydration is a common but overlooked cause of fatigue. Aim to drink 200–250ml (8 oz) of water every hour over an eight-hour period or roughly eight glasses a day. Feel free to add flavors (lemon, cucumber, etc) if plain water isn’t something you enjoy, and make sure you always have a drink to hand.

    For more on each of these, enjoy:

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    Want to learn more?

    You might also like:

    Menopause, & When Not To Let Your Guard Down ← detailing why “postmenopause” is a misnomer, and how changes will continue occurring in your body (because the body is always rebuilding itself, and in untreated menopause will now be doing so with several missing pieces), and what to do about that

    Take care!

    Don’t Forget…

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