The Epigenetics Revolution – by Dr. Nessa Carey

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If you enjoyed the book “Inheritance” that we reviewed a couple of days ago, you might love this as a “next read” book. But you can also just dive straight in here, if you like!

This one, as the title suggests, focuses entirely on epigenetics—how our life events can shape our genetic expression, and that of our descendants. Or to look at it in the other direction, how our genetic expression can be shaped by the life experiences of, for example, our grandparents.

The style of this book is very much pop-science, but contains a lot of information from hard science throughout. We learn not just about longitudinal population studies as one might expect, but also about the intricacies of DNA methylation and histone modifications, for example.

Depending on your outlook, you may find some of this very bleak (“great, I am shackled by what my grandparents did”) or very optimism-inducing (“oh wow, I’m not nearly so constrained by genetics as I thought; this stuff is so malleable!”). This is also the same author who wrote “Hacking The Code of Life“, by the way, but we’ll review that another day.

Bottom line: this book is the best one-shot primer on epigenetics that this reviewer has read (you may be wondering how many that is, and the answer is… about seven or so? I’m not good at counting).

Click here to check out The Epigenetics Revolution, and learn how dynamic you really are!

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  • America’s Health System Isn’t Ready for the Surge of Seniors With Disabilities

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    The number of older adults with disabilities — difficulty with walking, seeing, hearing, memory, cognition, or performing daily tasks such as bathing or using the bathroom — will soar in the decades ahead, as baby boomers enter their 70s, 80s, and 90s.

    But the health care system isn’t ready to address their needs.

    That became painfully obvious during the covid-19 pandemic, when older adults with disabilities had trouble getting treatments and hundreds of thousands died. Now, the Department of Health and Human Services and the National Institutes of Health are targeting some failures that led to those problems.

    One initiative strengthens access to medical treatments, equipment, and web-based programs for people with disabilities. The other recognizes that people with disabilities, including older adults, are a separate population with special health concerns that need more research and attention.

    Lisa Iezzoni, 69, a professor at Harvard Medical School who has lived with multiple sclerosis since her early 20s and is widely considered the godmother of research on disability, called the developments “an important attempt to make health care more equitable for people with disabilities.”

    “For too long, medical providers have failed to address change in society, changes in technology, and changes in the kind of assistance that people need,” she said.

    Among Iezzoni’s notable findings published in recent years:

    Most doctors are biased. In survey results published in 2021, 82% of physicians admitted they believed people with significant disabilities have a worse quality of life than those without impairments. Only 57% said they welcomed disabled patients.

    “It’s shocking that so many physicians say they don’t want to care for these patients,” said Eric Campbell, a co-author of the study and professor of medicine at the University of Colorado.

    While the findings apply to disabled people of all ages, a larger proportion of older adults live with disabilities than younger age groups. About one-third of people 65 and older — nearly 19 million seniors — have a disability, according to the Institute on Disability at the University of New Hampshire.

    Doctors don’t understand their responsibilities. In 2022, Iezzoni, Campbell, and colleagues reported that 36% of physicians had little to no knowledge of their responsibilities under the 1990 Americans With Disabilities Act, indicating a concerning lack of training. The ADA requires medical practices to provide equal access to people with disabilities and accommodate disability-related needs.

    Among the practical consequences: Few clinics have height-adjustable tables or mechanical lifts that enable people who are frail or use wheelchairs to receive thorough medical examinations. Only a small number have scales to weigh patients in wheelchairs. And most diagnostic imaging equipment can’t be used by people with serious mobility limitations.

    Iezzoni has experienced these issues directly. She relies on a wheelchair and can’t transfer to a fixed-height exam table. She told me she hasn’t been weighed in years.

    Among the medical consequences: People with disabilities receive less preventive care and suffer from poorer health than other people, as well as more coexisting medical conditions. Physicians too often rely on incomplete information in making recommendations. There are more barriers to treatment and patients are less satisfied with the care they do get.

    Egregiously, during the pandemic, when crisis standards of care were developed, people with disabilities and older adults were deemed low priorities. These standards were meant to ration care, when necessary, given shortages of respirators and other potentially lifesaving interventions.

    There’s no starker example of the deleterious confluence of bias against seniors and people with disabilities. Unfortunately, older adults with disabilities routinely encounter these twinned types of discrimination when seeking medical care.

    Such discrimination would be explicitly banned under a rule proposed by HHS in September. For the first time in 50 years, it would update Section 504 of the Rehabilitation Act of 1973, a landmark statute that helped establish civil rights for people with disabilities.

    The new rule sets specific, enforceable standards for accessible equipment, including exam tables, scales, and diagnostic equipment. And it requires that electronic medical records, medical apps, and websites be made usable for people with various impairments and prohibits treatment policies based on stereotypes about people with disabilities, such as covid-era crisis standards of care.

    “This will make a really big difference to disabled people of all ages, especially older adults,” said Alison Barkoff, who heads the HHS Administration for Community Living. She expects the rule to be finalized this year, with provisions related to medical equipment going into effect in 2026. Medical providers will bear extra costs associated with compliance.

    Also in September, NIH designated people with disabilities as a population with health disparities that deserves further attention. This makes a new funding stream available and “should spur data collection that allows us to look with greater precision at the barriers and structural issues that have held people with disabilities back,” said Bonnielin Swenor, director of the Johns Hopkins University Disability Health Research Center.

    One important barrier for older adults: Unlike younger adults with disabilities, many seniors with impairments don’t identify themselves as disabled.

    “Before my mom died in October 2019, she became blind from macular degeneration and deaf from hereditary hearing loss. But she would never say she was disabled,” Iezzoni said.

    Similarly, older adults who can’t walk after a stroke or because of severe osteoarthritis generally think of themselves as having a medical condition, not a disability.

    Meanwhile, seniors haven’t been well integrated into the disability rights movement, which has been led by young and middle-aged adults. They typically don’t join disability-oriented communities that offer support from people with similar experiences. And they don’t ask for accommodations they might be entitled to under the ADA or the 1973 Rehabilitation Act.

    Many seniors don’t even realize they have rights under these laws, Swenor said. “We need to think more inclusively about people with disabilities and ensure that older adults are fully included at this really important moment of change.”

    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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  • 10 “Healthy” Foods That Are Often Worse Than You Think

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    “This is healthy, it’s a…” is an easy mistake to make if one doesn’t read the labels. Here are 10 tricksters to watch out for in particular!

    Don’t be fooled by healthy aesthetics on the packaging…

    Notwithstanding appearances and in many cases reputations, these all merit extra attention:

    • Yogurt: sweetened yogurts, especially “fruit at the bottom / in the corner” types, often have 15–30g of sugar per serving. Plain Greek yogurt is a better choice, offering 15–20g of protein with no added sugar. You can always add fresh fruits or spices like sweet cinnamon for flavor without added sugar.
    • Oatmeal: prepackaged oatmeal can contain 12–15 grams of added sugar per serving, similar to a glazed donut. Additionally, finely milled oats (as in “instant” oatmeal) can cause blood sugar spikes by itself, due to the loss of fiber. Better is plain oats, and if you like, you can sweeten them naturally with sweet cinnamon and/or fresh fruit for a healthier breakfast.
    • Sushi: while sushi contains nutritious fish, it often has too much white rice (and in the US, sushi rice is also often cooked with sugar to “improve” the taste and help cohesion) and sugary sauces. This makes many rolls much less healthy. So if fish (the sashimi component of sushi) is your thing, then focus on that, and minimize sugar intake for a more balanced meal.
    • Baked beans: store-bought baked beans can have up to 25g of added sugar per cup, similar to soda. Better to opt for plain beans and prepare them at home so that nothing is in them except what you personally put there.
    • Deli meats: deli meats are convenient but often are more processed than they look, containing preservatives linked to health risks. Fresh, unprocessed meats like chicken or turkey breast are healthier and can still be cost-effective when bought in bulk.
    • Fruit juices: fruit juices lack fiber (meaning their own natural sugars also become harmful, with no fiber to slow them down) and often contain added sugars too. Eating whole fruits is a much better way to get fiber, nutrients, and controlled healthy sugar intake.
    • Hazelnut spread: hazelnut spreads are usually 50% added sugar and contain unhealthy oils like palm oil. So, skip those, and enjoy natural nut butters for healthier fats and proteins.
    • Granola: granola is often loaded with added sugars and preservatives, so watch out for those.
    • Sports drinks: sports drinks, with 20–25g of added sugar per serving, are unnecessary and unhelpful (except, perhaps, in case of emergency for correcting diabetic hypoglycemia). Stick to water or electrolyte drinks—and even in the latter case, check the labels for added sugar and excessive sodium!
    • Dark chocolate: dark chocolate with 80% or more cocoa has health benefits but still typically contains a lot of added sugar. Check labels carefully!

    For more on each of these, enjoy:

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

    Want to learn more?

    You might also like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

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  • Why do I need to get up during the night to wee? Is this normal?

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    It can be normal to wake up once or even twice during the night to wee, especially as we get older.

    One in three adults over 30 makes at least two trips to the bathroom every night.

    Waking up from sleep to urinate on a regular basis is called nocturia. It’s one of the most commonly reported bothersome urinary symptoms (others include urgency and poor stream).

    So what causes nocturia, and how can it affect wellbeing?

    A range of causes

    Nocturia can be caused by a variety of medical conditions, such as heart or kidney problems, poorly controlled diabetes, bladder infections, an overactive bladder, or gastrointestinal issues. Other causes include pregnancy, medications and consumption of alcohol or caffeine before bed.

    While nocturia causes disrupted sleep, the reverse is true as well. Having broken sleep, or insomnia, can also cause nocturia.

    When we sleep, an antidiuretic hormone is released that slows down the rate at which our kidneys produce urine. If we lie awake at night, less of this hormone is released, meaning we continue to produce normal rates of urine. This can accelerate the rate at which we fill our bladder and need to get up during the night.

    Stress, anxiety and watching television late into the night are common causes of insomnia.

    A person with their hands in front of their pelvic area in a bathroom.
    Sometimes we need to get up late at night to pee.
    Christian Moro

    Effects of nocturia on daily functioning

    The recommended amount of sleep for adults is between seven and nine hours per night. The more times you have to get up in the night to go to the bathroom, the more this impacts sleep quantity and quality.

    Decreased sleep can result in increased tiredness during the day, poor concentration, forgetfulness, changes in mood and impaired work performance.

    If you’re missing out on quality sleep due to nighttime trips to the bathroom, this can affect your quality of life.

    In more severe cases, nocturia has been compared to having a similar impact on quality of life as diabetes, high blood pressure, chest pain, and some forms of arthritis. Also, frequent disruptions to quality and quantity of sleep can have longer-term health impacts.

    Nocturia not only upsets sleep, but also increases the risk of falls from moving around in the dark to go to the bathroom.

    Further, it can affect sleep partners or others in the household who may be disturbed when you get out of bed.

    Can you have a ‘small bladder’?

    It’s a common misconception that your trips to the bathroom are correlated with the size of your bladder. It’s also unlikely your bladder is smaller relative to your other organs.

    If you find you are having to wee more than your friends, this could be due to body size. A smaller person drinking the same amount of fluids as someone larger will simply need to go the bathroom more often.

    If you find you are going to the bathroom quite a lot during the day and evening (more than eight times in 24 hours), this could be a symptom of an overactive bladder. This often presents as frequent and sudden urges to urinate.

    If you are concerned about any lower urinary tract symptoms, it’s worth having a chat with your family GP.

    There are some medications that can assist in the management of nocturia, and your doctor will also be able to help identify any underlying causes of needing to go to the toilet during the night.

    A happy and healthy bladder

    Here are some tips to maintain a happy and healthy bladder, and reduce the risk you’ll be up at night:

    Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University

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

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Related Posts

  • Unlock Your Menopause Type – by Dr. Heather Hirsch
  • Pulse – by Jenny Chandler

    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.

    Beans, chickpeas, and lentils are well-established super-healthy foods, but they’re often not a lot of people’s favorite. And why? Usually because of unhappy associations with boring dishes that can barely be called dishes.

    This book raises the bar for pulses of various kinds, and not only provides recipes (180 of them) but also guidelines on principles, tips and tricks, what works and what doesn’t, what makes things better or worse, perfect partners, sprouting, and more.

    The recipes themselves are not all vegan, nor even all vegetarian, but the beans are the star throughout. For those who are vegan or vegetarian, it’s easy to make substitutions, not least of all because the author is generous with “try this instead of that” and “consider also” suggestions, to help us tailor each dish to our personal preferences, and even the desired vibe of a given meal.

    The dishes are neither overly simplistic (it’s not a student survival cookbook, by any means) nor overly complicated; rather, enough is done to make each dish invitingly tasty, and nothing extraneous or pretentious is added for the sake of being fancy. This is about delicious home cooking, nothing more nor less.

    If the book has a weakness, it’s that visual learners will feel the absence of pictures for many recipes. But, the text is clear, the instructions are easy to follow, and a photo for each dish would probably have doubled the cost of the book, at least, while halving the number of recipes.

    Bottom line: if you’d like to get more beans and other pulses in your diet, but are unsure how to make it exciting, this is an excellent option.

    Click here to check out Pulse, and expand your kitchen repertoire!

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  • Cauliflower vs Carrot – Which is Healthier?

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    Our Verdict

    When comparing cauliflower to carrot, we picked the cauliflower.

    Why?

    In terms of macros, cauliflower has nearly 2x the protein while carrot has nearly 2x the carbs and slightly more fiber; we’re calling it a tie in this category.

    When it comes to vitamins, cauliflower has more of vitamins B2, B5, B6, B9, C, K, and choline, while carrot has more of vitamins A, B1, B3, and E. Thus, a 7:4 win for cauliflower here.

    In the category of minerals, cauliflower has more iron, magnesium, manganese, phosphorus, selenium, and zinc, while carrot has more calcium, copper, and potassium. So, a 6:3 win for cauliflower here.

    In short, for overall nutritional density, adding up the sections makes for a clear win for cauliflower, but of course, enjoy either or (preferably) both; diversity is good!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • How To Grow New Brain Cells (At Any Age)

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    How To Grow New Brain Cells (At Any Age)

    It was long believed that brain growth could not occur later in life, due to expending our innate stock of pluripotent stem cells. However, this was mostly based on rodent studies.

    Rodent studies are often used for brain research, because it’s difficult to find human volunteers willing to have their brains sliced thinly (so that the cells can be viewed under a microscope) at the end of the study.

    However, neurobiologist Dr. Maura Boldrini led a team that did a lot of research by means of autopsies on the hippocampi of (previously) healthy individuals ranging in age from 14 to 79.

    What she found is that while indeed the younger subjects did predictably have more young brain cells (neural progenitors and immature neurons), even the oldest subject, at the age of 79, had been producing new brain cells up until death.

    Read her landmark study: Human Hippocampal Neurogenesis Persists throughout Aging

    There was briefly a flurry of news articles about a study by Dr. Shawn Sorrels that refuted this, however, it later came to light that Dr. Sorrels had accidentally destroyed his own evidence during the cell-fixing process—these things happen; it’s just unfortunate the mistake was not picked up until after publication.

    A later study by a Dr. Elena Moreno-Jiménez fixed this flaw by using a shorter fixation time for the cell samples they wanted to look at, and found that there were tens of thousands of newly-made brain cells in samples from adults ranging from 43 to 87.

    Now, there was still a difference: the samples from the youngest adult had 30% more newly-made braincells than the 87-year-old, but given that previous science thought brain cell generation stopped in childhood, the fact that an 87-year-old was generating new brain cells 30% less quickly than a 43-year-old is hardly much of a criticism!

    As an aside: samples from patients with Alzheimer’s also had a 30% reduction in new braincell generation, compared to samples from patients of the same age without Alzheimer’s. But again… Even patients with Alzheimer’s were still growing some new brain cells.

    Read it for yourself: Adult hippocampal neurogenesis is abundant in neurologically healthy subjects and drops sharply in patients with Alzheimer’s disease

    Practical advice based on this information

    Since we can do neurogenesis at any age, but the rate does drop with age (and drops sharply in the case of Alzheimer’s disease), we need to:

    Feed your brain. The brain is the most calorie-consuming organ we have, by far, and it’s also made mostly of fat* and water. So, get plenty of healthy fats, and get plenty of water.

    *Fun fact: while depictions in fiction (and/or chemically preserved brains) may lead many to believe the brain has a rubbery consistency, the untreated brain being made of mostly fat and water gives it more of a blancmange-like consistency in reality. That thing is delicate and spatters easily. There’s a reason it’s kept cushioned inside the strongest structure of our body, far more protected than anything in our torso.

    Exercise. Specifically, exercise that gets your blood pumping. This (as our earlier-featured video today referenced) is one of the biggest things we can do to boost Brain-Derived Neurotrophic Factor, or BDNF.

    Here be science: Brain-Derived Neurotrophic Factor, Depression, and Physical Activity: Making the Neuroplastic Connection

    However, that’s not the only way to increase BDNF; another is to enjoy a diet rich in polyphenols. These can be found in, for example, berries, tea, coffee, and chocolate. Technically those last two are also botanically berries, but given how we usually consume them, and given how rich they are in polyphenols, they merit a special mention.

    See for example: Effects of nutritional interventions on BDNF concentrations in humans: a systematic review

    Some supplements can help neuron (re)growth too, so if you haven’t already, you might want to check out our previous main feature on lion’s mane mushroom, a supplement which does exactly that.

    For those who like videos, you may also enjoy this TED talk by neuroscientist Dr. Sandrine Thuret:

    !

    Prefer text? Click here to read the transcript

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