The Autoimmune Cure – by Dr. Sara Gottfried

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We’ve featured Dr. Gottfried before, as well as another of her books (“Younger”), and this one’s a little different, and on the one hand very specific, while on the other hand affecting a lot of people.

You may be thinking, upon reading the subtitle, “this sounds like Dr. Gabor Maté’s ideas” (per: “When The Body Says No”), and 1) you’d be right, and 2) Dr. Gottfried does credit him in the introduction and refers back to his work periodically later.

What she adds to this, and what makes this book a worthwhile read in addition to Dr. Maté’s, is looking clinically at the interactions of the immune system and nervous system, but also the endocrine system (Dr. Gottfried’s specialty) and the gut.

Another thing she adds is more of a focus on what she writes about as “little-t trauma”, which is the kind of smaller, yet often cumulative, traumas that often eventually add up over time to present as C-PTSD.

While “stress increases inflammation” is not a novel idea, Dr. Gottfried takes it further, and looks at a wealth of clinical evidence to demonstrate the series of events that, if oversimplified, seem unbelievable, such as “you had a bad relationship and now you have lupus”—showing evidence for each step in the snowballing process.

The style is a bit more clinical than most pop-science, but still written to be accessible to laypersons. This means that for most of us, it might not be the quickest read, but it will be an informative and enlightening one.

In terms of practical use (and living up to its subtitle promise of “cure”), this book does also cover all sorts of potential remedial approaches, from the obvious (diet, sleep, supplements, meditation, etc) to the less obvious (ketamine, psilocybin, MDMA, etc), covering the evidence so far as well as the pros and cons.

Bottom line: if you have or suspect you may have an autoimmune problem, and/or would just like to nip the risk of such in the bud (especially bearing in mind that the same things cause neuroinflammation and thus, putatively, depression and dementia too), then this is one for you.

Click here to check out the Autoimmune Cure, and take care of your body and mind!

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Recommended

  • Reasons to Stay Alive – by Matt Haig
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    Get the facts straight on exercise: demystify fitness myths, learn with clear Q&A guidance, and equip yourself with knowledge to understand and enjoy your workouts better.

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  • CLA for Weight Loss?

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    Conjugated Linoleic Acid for Weight Loss?

    You asked us to evaluate the use of CLA for weight loss, so that’s today’s main feature!

    First, what is CLA?

    Conjugated Linoleic Acid (CLA) is a fatty acid made by grazing animals. Humans don’t make it ourselves, and it’s not an essential nutrient.

    Nevertheless, it’s a popular supplement, mostly sold as a fat-burning helper, and thus enjoyed by slimmers and bodybuilders alike.

    ❝CLA reduces bodyfat❞—True or False?

    True! Contingently. Specifically, it will definitely clearly help in some cases. For example:

    Did you notice a theme? It’s Animal Farm out there!

    ❝CLA reduces bodyfat in humans❞—True or False?

    False—practically. Technically it appears to give non-significantly better results than placebo.

    A comprehensive meta-analysis of 18 different studies (in which CLA was provided to humans in randomized, double-blinded, placebo-controlled trials and in which body composition was assessed by using a validated technique) found that, on average, human CLA-takers lost…

    Drumroll please…

    00.00–00.05 kg per week. That’s between 0–50g per week. That’s less than two ounces. Put it this way: if you were to quickly drink an espresso before stepping on the scale, the weight of your very tiny coffee would cover your fat loss.

    The reviewers concluded:

    ❝CLA produces a modest loss in body fat in humans❞

    Modest indeed!

    See for yourself: Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans

    But what about long-term? Well, as it happens (and as did show up in the non-human animal studies too, by the way) CLA works best for the first four weeks or so, and then effects taper off.

    Another review of longer-term randomized clinical trials (in humans) found that over the course of a year, CLA-takers enjoyed on average a 1.33kg total weight loss benefit over placebo—so that’s the equivalent of about 25g (0.8 oz) per week. We’re talking less than a shot glass now.

    They concluded:

    ❝The evidence from RCTs does not convincingly show that CLA intake generates any clinically relevant effects on body composition on the long term❞

    A couple of other studies we’ll quickly mention before closing this section:

    What does work?

    You may remember this headline from our “What’s happening in the health world” section a few days ago:

    Research reveals self-monitoring behaviors and tracking tools key to long-term weight loss success

    On which note, we’ve mentioned before, we’ll mention again, and maybe one of these days we’ll do a main feature on it, there’s a psychology-based app/service “Noom” that’s very personalizable and helps you reach your own health goals, whatever they might be, in a manner consistent with any lifestyle considerations you might want to give it.

    Curious to give it a go? Check it out at Noom.com (you can get the app there too, if you want)

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  • Eyes for Alzheimer’s Diagnosis: New?

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    It’s Q&A Time!

    This is the bit whereby each week, we respond to subscriber questions/requests/etc

    Have something you’d like to ask us, or ask us to look into? Hit reply to any of our emails, or use the feedback widget at the bottom, and a Real Human™ will be glad to read it!

    Q: As I am a retired nurse, I am always interested in new medical technology and new ways of diagnosing. I have recently heard of using the eyes to diagnose Alzheimer’s. When I did some research I didn’t find too much. I am thinking the information may be too new or I wasn’t on the right sites.

    (this is in response to last week’s piece on lutein, eyes, and brain health)

    We’d readily bet that the diagnostic criteria has to do with recording low levels of lutein in the eye (discernible by a visual examination of macular pigment optical density), and relying on the correlation between this and incidence of Alzheimer’s, but we’ve not seen it as a hard diagnostic tool as yet either—we’ll do some digging and let you know what we find! In the meantime, we note that the Journal of Alzheimer’s Disease (which may be of interest to you, if you’re not already subscribed) is onto this:

    Read: Cognitive Function and Its Relationship with Macular Pigment Optical Density and Serum Concentrations of its Constituent Carotenoids

    See also:

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  • Freekeh Tomato Feast

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    Fiber-dense freekeh stars in this traditional Palestinian dish, and the whole recipe is very gut-healthy, not to mention delicious and filling, as well as boasting generous amounts of lycopene and other phytonutrients:

    You will need

    • 1 cup dried freekeh (if avoiding gluten, substitute a gluten-free grain, or pseudograin such as buckwheat; if making such a substitution, then also add 1 tbsp nutritional yeast—for the flavor as well as the nutrients)
    • 1 medium onion, thinly sliced
    • 1 2oz can anchovies (if vegan/vegetarian, substitute 1 can kimchi)
    • 1 14oz can cherry tomatoes
    • 1 cup halved cherry tomatoes, fresh
    • ½ cup black olives, pitted
    • 1 5oz jar roasted peppers, chopped
    • ½ bulb garlic, thinly sliced
    • 2 tsp black pepper
    • 1 tsp chili flakes
    • 1 sprig fresh thyme
    • Extra virgin olive oil

    Method

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

    1) Place a heavy-based (cast iron, if you have it) sauté pan over a medium heat. Add some olive oil, then the onion, stirring for about 5 minutes.

    2) Add the anchovies, herbs and spices (including the garlic), and stir well to combine. The anchovies will probably soon melt into the onion; that’s fine.

    3) Add the canned tomatoes (but not the fresh), followed by the freekeh, stirring well again to combine.

    4) Add 2 cups boiling water, and simmer with the lid on for about 40 minutes. Stir occasionally and check the water isn’t getting too low; top it up if it’s getting dry and the freekeh isn’t tender yet.

    5) Add the fresh chopped cherry tomatoes and the chopped peppers from the jar, as well as the olives. Stir for just another 2 minutes, enough to let the latest ingredients warm through.

    6) Serve, adding a garnish if you wish:

    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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Related Posts

  • Reasons to Stay Alive – by Matt Haig
  • What’s behind rising heart attack rates in younger adults

    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.

    Deaths from heart attacks have been in decline for decades, thanks to improved diagnosis and treatments. But, among younger adults under 50 and those from communities that have been marginalized, the trend has reversed. 

    More young people have suffered heart attacks each year since the 2000s—and the reasons why aren’t always clear. 

    Here’s what you need to know about heart attack trends in younger adults.

    Heart attack deaths began declining in the 1980s

    Heart disease has been a leading cause of death in the United States for more than a century, but rates have declined for decades as diagnosis and treatments improved. In the 1950s, half of all Americans who had heart attacks died, compared to one in eight today. 

    A 2023 study found that heart attack deaths declined 4 percent a year between 1999 and 2020. 

    The downward trend plateaued in the 2000s as heart attacks in young adults rose

    In 2012, the decline in heart disease deaths in the U.S. began to slow. A 2018 study revealed that a growing number of younger adults were suffering heart attacks, with women more affected than men. Additionally, younger adults made up one-third of heart attack hospitalizations, with one in five heart attack patients being under 40.

    The following year, data showed that heart attack rates among adults under 40 had increased steadily since 2006. Even more troubling, young patients were just as likely to die from heart attacks as patients more than a decade older. 

    Why are more younger adults having heart attacks?

    Heart attacks have historically been viewed as a condition that primarily affects older adults. So, what has changed in recent decades that puts younger adults at higher risk? 

    Higher rates of obesity, diabetes, and high blood pressure

    Several leading risk factors for heart attacks are rising among younger adults.
    Between 2009 and 2020, diabetes and obesity rates increased in Americans ages 20 to 44. 

    During the same period, hypertension, or high blood pressure, rates did not improve in younger adults overall and worsened in young Hispanic people. Notably, young Black adults had hypertension rates nearly twice as high as the general population. 

    Hypertension significantly increases the risk of heart attack and cardiovascular death in young adults.

    Increased substance use

    Substance use of all kinds increases the risk of cardiovascular issues, including heart attacks. A recent study found that cardiovascular deaths associated with substance use increased by 4 percent annually between 1999 and 2019. 

    The rise in substance use-related deaths has accelerated since 2012 and was particularly pronounced among women, younger adults (25-39), American Indians and Alaska Natives, and those in rural areas.

    Alcohol was linked to 65 percent of the deaths, but stimulants (like methamphetamine) and cannabis were the substances associated with the greatest increase in cardiovascular deaths during the study period. 

    Poor mental health

    Depression and poor mental health have been linked to cardiovascular issues in young adults. A 2023 study of nearly 600,000 adults under 50 found that depression and self-reported poor mental health are a risk factor for heart disease, regardless of socioeconomic or other cardiovascular risk factors. 

    Adults under 50 years consistently report mental health conditions at around twice the rate of older adults. Additionally, U.S. depression rates have trended up and reached an all-time high in 2023, when 17.8 percent of adults reported having depression. 

    Depression rates are rising fastest among women, adults under 44, and Black and Hispanic populations. 

    COVID-19

    COVID-19 can cause real, lasting damage to the heart, increasing the risk of certain cardiovascular diseases for up to a year after infection. Vaccination reduces the risk of heart attack and other cardiovascular events caused by COVID-19 infection.

    The first year of the pandemic marked the largest single-year spike in heart-related deaths in five years, including a 14 percent increase in heart attacks. In the second year of the pandemic, heart attacks in young adults increased by 30 percent. 

    Heart attack prevention 

    Not every heart attack is preventable, but everyone can take steps to reduce their risks. The American Heart Association recommends managing health conditions that increase heart disease risk, including diabetes, obesity, and high blood pressure. 

    Lifestyle changes like improving diet, reducing substance use, and increasing physical activity can also help reduce heart attack risk. 

    For more information, talk to your health care provider.

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

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  • ‘Free birthing’ and planned home births might sound similar but the risks are very different

    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.

    The death of premature twins in Byron Bay in an apparent “wild birth”, or free birth, last week has prompted fresh concerns about giving birth without a midwife or medical assistance.

    This follows another case from Victoria this year, where a baby was born in a critical condition following a reported free birth.

    It’s unclear how common free birthing is, as data is not collected, but there is some evidence free births increased during the COVID pandemic.

    Planned home births also became more popular during the pandemic, as women preferred to stay away from hospitals and wanted their support people with them.

    But while free births and home births might sound similar, they are a very different practice, with free births much riskier. So what’s the difference, and why might people opt for a free birth?

    What are home births?

    Planned home births involve care from midwives, who are registered experts in childbirth, in a woman’s home.

    These registered midwives work privately, or are part of around 20 publicly funded home birth programs nationally that are attached to hospitals.

    They provide care during the pregnancy, labour and birth, and in the first six weeks following the birth.

    The research shows that for women with low risk pregnancies, planned home births attended by competent midwives (with links to a responsive mainstream maternity system) are safe.

    Home births result in less intervention than hospital births and women perceive their experience more positively.

    What are free births?

    A free birth is when a woman chooses to have a baby, usually at home, without a registered health professional such as a midwife or doctor in attendance.

    Different terms such as unassisted birth or wild pregnancy or birth are also used to refer to free birth.

    The parents may hire an unregulated birth worker or doula to be a support at the birth but they do not have the training or medical equipment needed to manage emergencies.

    Women may have limited or no health care antenatally, meaning risk factors such as twins and breech presentations (the baby coming bottom first) are not detected beforehand and given the right kind of specialist care.

    Why do some people choose to free birth?

    We have been studying the reasons women and their partners choose to free birth for more than a decade. We found a previous traumatic birth and/or feeling coerced into choices that are not what the woman wants were the main drivers for avoiding mainstream maternity care.

    Australia’s childbirth intervention rates – for induction or augmentation of labour, episiotomy (cutting the tissue between the vaginal opening and the anus) and caesarean section – are comparatively high.

    One in ten women report disrespectful or abusive care in childbirth and some decide to make different choices for future births.

    Lack of options for a natural birth and birth choices such as home birth or birth centre birth also played a major role in women’s decision to free birth.

    Publicly funded home birth programs have very strict criteria around who can be accepted into the program, excluding many women.

    In other countries such as the United Kingdom, Netherlands and New Zealand, publicly funded home births are easier to access.

    Newborn baby holds their parent's finger
    It can be difficult to access home birth services in Australia.
    Ink Drop/Shutterstock

    Only around 200 midwives provide private midwifery services for home births nationally. Private midwives are yet to obtain insurance for home births, which means they are risking their livelihoods if something goes wrong and they are sued.

    The cost of a home birth with a private midwife is not covered by Medicare and only some health funds rebate some of the cost. This means women can be out of pocket A$6-8,000.

    Access to home birth is an even greater issue in rural and remote Australia.

    How to make mainstream care more inclusive

    Many women feel constrained by their birth choices in Australia. After years of research and listening to thousands of women, it’s clear more can be done to reduce the desire to free birth.

    As my co-authors and I outline in our book, Birthing Outside the System: The Canary in the Coal Mine, this can be achieved by:

    • making respectful care a reality so women aren’t traumatised and alienated by maternity care and want to engage with it
    • supporting midwifery care. Women are seeking more physiological and social ways of birthing, minimising birth interventions, and midwives are the experts in this space
    • supporting women’s access to their chosen place of birth and model of care and not limiting choice with high out-of-pocket expenses
    • providing more flexible, acceptable options for women experiencing risk factors during pregnancy and/or birth, such as having a previous caesarean birth, having twins or having a baby in breech position. Women experiencing these complications experience pressure to have a caesarean section
    • getting the framework right with policies, guidelines, education, research, regulation and professional leadership.

    Ensuring women’s rights and choices are informed and respected means they’re less likely to feel they’re left with no other option.The Conversation

    Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University

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

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  • Do Breathe – by Michael Williams

    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.

    Have you ever felt you could get everything in your life in order, if you could just get a little breathing room first?

    Notwithstanding the title, this is mostly not a book about breathing exercises. It does cover that too, but there’s a lot more.

    The author’s advices draw from a variety of high quality sources. Well-read readers will certainly recognise sections that are straight from David Allen’s “Getting Things Done”, and Mihaly Czikszentmihalyi’s “Flow”, for example, as well as Francesco Cirillo’s “Pomodoro Technique”, and James Clear’s “Atomic Habits”.

    We also learn about how even simple yoga can help us, and good sleep, and a healthy diet.

    In short, if you’ve been reading 10almonds for a while, you might not actually learn much new! But it’s very nice to have all these things in one book, for sure, and it’s a pleasant, easy read too.

    Bottom line: if you’d like to streamline your life and not have to buy a whole stack of different books to do it, this book is a great composite that will enable you to get the job done efficiently.

    Click here to check out Do Breathe, and simplify your life!

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