The Alzheimer’s Symptoms That Start Outside Your Brain
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…and other items from this week’s health news:
Body & brain
Researchers (Dr. Akhmetzada Kargazhanov et al.) have found that some symptoms of Alzheimer’s disease—especially movement problems—begin outside the brain, in the peripheral nervous system.
In few words: changes in balance, gait, and coordination can appear years before memory loss.
Further, the team found that mutations linked to Alzheimer’s disrupted the neuromuscular junction even without any involvement from the brain or spinal cord, when impaired signaling between nerves and muscles reduces contraction reliability and increases fatigue, directly affecting movement.
This is important in practical terms, because if symptoms start outside the brain, treatments that only target the brain can easily miss a significant part of the disease!
Read in full: Study suggests some Alzheimer’s symptoms may begin outside the brain
Related: How To Reduce Your Alzheimer’s Risk
Do we need GLP-1 receptor agonists at all?
For weight loss, that is, not for diabetes control (which latter thing is what they were invented for, before the world collectively forgot about treating a potentially deadly disorder, in order to focus on a more widely marketable aesthetics angle instead).
Researchers (Dr. Fa Zhang et al.) examined this by investigating a different pathway using GIP and glucagon itself, instead of targeting GLP-1.
What she and her team found is that not only did this work even in animals without GLP-1 receptors, but also, combining GIP and glucagon appears to enhance weight loss more than either alone, likely by both reducing appetite and increasing energy expenditure.
And, importantly, high doses of the new drug were tolerated much better than existing GLP-1-based treatments, which would make a big different to many people when GLP-1 receptor agonist side effects can be very off-putting, so say the least.
Read in full: Weight loss research questions need for GLP-1 drugs
Related: Most People Who Start GLP-1 RAs Quit Them Within A Year (Here’s Why)
Another Promethean endeavor
We’ve written before about the liver’s amazing regenerative abilities, but sometimes, the liver does defy its name (i.e., it dies, and needs replacing before it stops completely).
One of the problems is that patients with end-stage liver disease often need transplants, but shortages mean about 20% die while waiting.
Thus, lab-grown livers are of course a promising avenue of research. To this end, researchers (Dr. Amy Stoddard et al.) developed a method called BOOST whereby instead of growing a full liver in the lab, scientists implant a small engineered “seed” of liver tissue that can expand inside the body.
In other words, they can now grow liver tissue directly inside the body after implantation.
As for how it works: the method rewires gene expression in liver cells (hepatocytes) and support cells so growth can be turned on with a trigger drug and stopped when needed.
Read in full: Growing liver tissue directly in the body could ease donor organ shortage
Related: How To Unfatty A Fatty Liver
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From banning junk food ads to a sugar tax: with diabetes on the rise, we can’t afford to ignore the evidence any longer
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There are renewed calls this week for the Australian government to implement a range of measures aimed at improving our diets. These include restrictions on junk food advertising, improvements to food labelling, and a levy on sugary drinks.
This time the recommendations come from a parliamentary inquiry into diabetes in Australia. Its final report, tabled in parliament on Wednesday, was prepared by a parliamentary committee comprising members from across the political spectrum.
The release of this report could be an indication that Australia is finally going to implement the evidence-based healthy eating policies public health experts have been recommending for years.
But we know Australian governments have historically been unwilling to introduce policies the powerful food industry opposes. The question is whether the current government will put the health of Australians above the profits of companies selling unhealthy food.
benjamas11/Shutterstock Diabetes in Australia
Diabetes is one of the fastest growing chronic health conditions in the nation, with more than 1.3 million people affected. Projections show the number of Australians diagnosed with the condition is set to rise rapidly in coming decades.
Type 2 diabetes accounts for the vast majority of cases of diabetes. It’s largely preventable, with obesity among the strongest risk factors.
This latest report makes it clear we need an urgent focus on obesity prevention to reduce the burden of diabetes. Type 2 diabetes and obesity cost the Australian economy billions of dollars each year and preventive solutions are highly cost-effective.
This means the money spent on preventing obesity and diabetes would save the government huge amounts in health care costs. Prevention is also essential to avoid our health systems being overwhelmed in the future.
What does the report recommend?
The report puts forward 23 recommendations for addressing diabetes and obesity. These include:
- restrictions on the marketing of unhealthy foods to children, including on TV and online
- improvements to food labelling that would make it easier for people to understand products’ added sugar content
- a levy on sugary drinks, where products with higher sugar content would be taxed at a higher rate (commonly called a sugar tax).
These key recommendations echo those prioritised in a range of reports on obesity prevention over the past decade. There’s compelling evidence they’re likely to work.
Restrictions on unhealthy food marketing
There was universal support from the committee for the government to consider regulating marketing of unhealthy food to children.
Public health groups have consistently called for comprehensive mandatory legislation to protect children from exposure to marketing of unhealthy foods and related brands.
An increasing number of countries, including Chile and the United Kingdom, have legislated unhealthy food marketing restrictions across a range of settings including on TV, online and in supermarkets. There’s evidence comprehensive policies like these are having positive results.
In Australia, the food industry has made voluntary commitments to reduce some unhealthy food ads directly targeting children. But these promises are widely viewed as ineffective.
The government is currently conducting a feasibility study on additional options to limit unhealthy food marketing to children.
But the effectiveness of any new policies will depend on how comprehensive they are. Food companies are likely to rapidly shift their marketing techniques to maximise their impact. If any new government restrictions do not include all marketing channels (such as TV, online and on packaging) and techniques (including both product and brand marketing), they’re likely to fail to adequately protect children.
Food labelling
Food regulatory authorities are currently considering a range of improvements to food labelling in Australia.
For example, food ministers in Australia and New Zealand are soon set to consider mandating the health star rating front-of-pack labelling scheme.
Public health groups have consistently recommended mandatory implementation of health star ratings as a priority for improving Australian diets. Such changes are likely to result in meaningful improvements to the healthiness of what we eat.
Regulators are also reviewing potential changes to how added sugar is labelled on product packages. The recommendation from the committee to include added sugar labelling on the front of product packaging is likely to support this ongoing work.
But changes to food labelling laws are notoriously slow in Australia. And food companies are known to oppose and delay any policy changes that might hurt their profits.
Health star ratings are not compulsory in Australia. BLACKDAY/Shutterstock A sugary drinks tax
Of the report’s 23 recommendations, the sugary drinks levy was the only one that wasn’t universally supported by the committee. The four Liberal and National party members of the committee opposed implementation of this policy.
As part of their rationale, the dissenting members cited submissions from food industry groups that argued against the measure. This follows a long history of the Liberal party siding with the sugary drinks industry to oppose a levy on their products.
The dissenting members didn’t acknowledge the strong evidence that a sugary drinks levy has worked as intended in a wide range of countries.
In the UK, for example, a levy on sugary drinks implemented in 2018 has successfully lowered the sugar content in UK soft drinks and reduced sugar consumption.
The dissenting committee members argued a sugary drinks levy would hurt families on lower incomes. But previous Australian modelling has shown the two most disadvantaged quintiles would reap the greatest health benefits from such a levy, and accrue the highest savings in health-care costs.
What happens now?
Improvements to population diets and prevention of obesity will require a comprehensive and coordinated package of policy reforms.
Globally, a range of countries facing rising epidemics of obesity and diabetes are starting to take such strong preventive action.
In Australia, after years of inaction, this week’s report is the latest sign that long-awaited policy change may be near.
But meaningful and effective policy change will require politicians to listen to the public health evidence rather than the protestations of food companies concerned about their bottom line.
Gary Sacks, Professor of Public Health Policy, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Figs vs Prunes – Which is Healthier?
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Our Verdict
When comparing figs to prunes, we picked the figs.
Why?
First a quick note on variations: since figs can be purchased in various states of dehydration or not, and prunes are by definition partially-dehydrated plums, in the interests of a fair comparison, we will be talking about figs that have been dehydrated similarly to prunes, and can often be found in the same “shelf-stable produce” section of the supermarket.
With that in mind…
In terms of macros, figs have more fiber and protein, while the two fruits are equal on carbs. A clear win for figs.
In the category of vitamins, figs have more of vitamins B1, B5, B7, B9, C, and choline, while prunes have more of vitamins A, B2, B3, B6, and K. A very marginal 6:5 win for figs.
Looking at minerals, figs have more calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while prunes have more potassium. An easy win for figs.
One thing in prunes’ favor though is that prunes do have more polyphenols, so that’s a point for them here.
Nevertheless, adding up the sections makes for a clear overall win for figs, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
Enjoy!
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If You Don’t Have Time To Work Out…
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It’s easy to think “I don’t have time to exercise” and mean it. It’s easy to procrastinate things until that “starting tomorrow” is six months later. After all, exercise can be done tomorrow whereas many other tasks need to be done today. However, there are still ways we can carve out time for exercise, without sacrificing other things (including sleep etc!). Here’s how:
Bit by bit
The trick is to create momentum by starting small and designing workouts around limited time. For example:
- Temptation bundling: this works the same for a shortage of time as it does for a shortage of motivation. The idea is to pair workouts with low-energy leisure activities (e.g. watching TV, scrolling social media).
- Exercise snacking: take short movement breaks during the day (e.g. 5 minutes between other activities). Each may seem almost irrelevant by itself, but small efforts add up and help build momentum and consistency.
- Focus on frequency first: daily short sessions (10–15 min) are better for habit formation than occasional long workouts, which helps you to build a routine and makes it easier to scale up later.
Then, once you are having dedicated exercise sessions, make the most out of them (but still in a sustainable fashion):
- Set a timer: structure your workout to fit the available time (e.g. 5, 10, or 15 minutes). Timers also create focus and make workouts more efficient; you’ll no longer be getting distracted between sets.
- Use compound movements: focus on exercises that work multiple muscle groups (e.g. squats, push-ups, rows). This allows more muscle engagement and calorie burn in less time.
- Avoid working to failure: perhaps counterintuitive since you’re looking to get the most out of each exercise, but there’s logic here: pushing to exhaustion will tend to lead to sacrificing form, and will increase recovery times. Now, there are reasons why training to exhaustion can be beneficial, but while you’re still at the point of just trying to find enough time to exercise? That’s not the time for training to exhaustion and taking 48 hours to recover.
For more on all of these things, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How Useful Is “Exercise Snacking”, Really?
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Carrots vs Parsnips – Which is Healthier?
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Our Verdict
When comparing carrots to parsnips, we picked the parsnips.
Why?
There are arguments for both! But we say parsnips win on overall nutritional density.
In terms of macros, parsnips vary quite a lot from region to another, but broadly speaking, parsnips have more carbs and fiber, and/but the ratios are such that carrots have the lower glycemic index. We’ll call this one a win for carrots.
When it comes to vitamins, carrots have more of vitamins A, B2, B3, B6, and choline, while parsnips have more of vitamins B1, B5, B9, C, E, and K. A small win for parsnips here.
In the category of minerals, carrots are not higher in any minerals, while parsnips are higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. An overwhelming win for parsnips.
While the overall vitamin and mineral content puts parsnips ahead, it’s still worth noting that carrots have highly bioavailable megadoses of vitamin A.
Another thing to note is that the glycemic index recorded for both is when peeled and boiled, whereas both of these root vegetables can be enjoyed raw if you wish, which has a much lower GI.
In short, enjoy either or both, but parsnips are the more nutritionally dense overall.
Want to learn more?
You might like to read:
Glycemic Index vs Glycemic Load vs Insulin Index
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5 Stretches To Relieve The Pain From Sitting & Poor Posture
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Sitting is not good for the health, yes often it’s a necessity of modern life, especially if driving. To make things worse, it can often be difficult to remember to maintain good posture the rest of the time, if it’s not a habit. So, while reducing sitting and improving posture are both very good things to do, here are 5 stretches to mitigate the damage meanwhile:
Daily doses:
These are best done at a rate of 2–3 sets daily:
Cat-Cow Stretch:
- Benefits: eases spinal tension, boosts flexibility, improves posture.
- How to: start on all fours, alternate between arching and rounding your back while syncing with your breath (10-15 times).
Butterfly Stretch:
- Benefits: loosens tight hips, improves lower back flexibility, and enhances mobility for activities like squats.
- How to: sit with soles of feet together, let knees fall toward the floor, lean forward slightly, and hold for 30 seconds to 1 minute.
Supine Twist:
- Benefits: unlocks the spine, relieves post-workout tension, and relaxes the shoulders and hips.
- How to: lie on your back, bend knees, twist to one side while keeping shoulders grounded, and hold for 30 seconds to 1 minute per side.
Calf Stretch:
- Benefits: improves ankle mobility, loosens tight calves, and prevents injuries like Achilles tendinitis.
- How to: stand facing a wall, extend one leg back with the heel on the ground, lean into the stretch, or use a step for deeper stretches. Hold for 30 seconds to 1 minute per leg.
Child’s Pose:
- Benefits: decompresses the spine, relaxes hips, and relieves tension in back and thighs.
- How to: start on hands and knees, sit back onto your heels, stretch arms forward, and rest forehead on the mat. Hold for 30 seconds to 1 minute.
For more on each of these, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
10 Tips To Reduce Morning Pain & Stiffness With Arthritis
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Why are my muscles sore after exercise? Hint: it’s nothing to do with lactic acid
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As many of us hit the gym or go for a run to recover from the silly season, you might notice a bit of extra muscle soreness.
This is especially true if it has been a while between workouts.
A common misunderstanding is that such soreness is due to lactic acid build-up in the muscles.
Research, however, shows lactic acid has nothing to do with it. The truth is far more interesting, but also a bit more complex.
It’s not lactic acid
We’ve known for decades that lactic acid has nothing to do with muscle soreness after exercise.
In fact, as one of us (Robert Andrew Robergs) has long argued, cells produce lactate, not lactic acid. This process actually opposes not causes the build-up of acid in the muscles and bloodstream.
Unfortunately, historical inertia means people still use the term “lactic acid” in relation to exercise.
Lactate doesn’t cause major problems for the muscles you use when you exercise. You’d probably be worse off without it due to other benefits to your working muscles.
Lactate isn’t the reason you’re sore a few days after upping your weights or exercising after a long break.
So, if it’s not lactic acid and it’s not lactate, what is causing all that muscle soreness?
Muscle pain during and after exercise
When you exercise, a lot of chemical reactions occur in your muscle cells. All these chemical reactions accumulate products and by-products which cause water to enter into the cells.
That causes the pressure inside and between muscle cells to increase.
This pressure, combined with the movement of molecules from the muscle cells can stimulate nerve endings and cause discomfort during exercise.
The pain and discomfort you sometimes feel hours to days after an unfamiliar type or amount of exercise has a different list of causes.
If you exercise beyond your usual level or routine, you can cause microscopic damage to your muscles and their connections to tendons.
Such damage causes the release of ions and other molecules from the muscles, causing localised swelling and stimulation of nerve endings.
This is sometimes known as “delayed onset muscle soreness” or DOMS.
While the damage occurs during the exercise, the resulting response to the injury builds over the next one to two days (longer if the damage is severe). This can sometimes cause pain and difficulty with normal movement.
The upshot
Research is clear; the discomfort from delayed onset muscle soreness has nothing to do with lactate or lactic acid.
The good news, though, is that your muscles adapt rapidly to the activity that would initially cause delayed onset muscle soreness.
So, assuming you don’t wait too long (more than roughly two weeks) before being active again, the next time you do the same activity there will be much less damage and discomfort.
If you have an exercise goal (such as doing a particular hike or completing a half-marathon), ensure it is realistic and that you can work up to it by training over several months.
Such training will gradually build the muscle adaptations necessary to prevent delayed onset muscle soreness. And being less wrecked by exercise makes it more enjoyable and more easy to stick to a routine or habit.
Finally, remove “lactic acid” from your exercise vocabulary. Its supposed role in muscle soreness is a myth that’s hung around far too long already.
Robert Andrew Robergs, Associate Professor – Exercise Physiology, Queensland University of Technology and Samuel L. Torrens, PhD Candidate, Queensland University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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