
The Menopause Brain – by Dr. Lisa Mosconi
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With her PhD in neuroscience and nuclear medicine (a branch of radiology, used for certain types of brain scans, amongst other purposes), whereas many authors will mention “brain fog” as a symptom of menopause, Dr. Mosconi can (and will) point to a shadowy patch on a brain scan and say “that’s the brain fog, there”.
And so on for many other symptoms of menopause that are commonly dismissed as “all in your head”, notwithstanding that “in your head” is the worst place for a problem to be. You keep almost your entire self in there!
Dr. Mosconi covers how hormones influence not just our moods in a superficial way, but also change the structure of our brain over time.
Importantly, she also gives an outline of how to stay on the ball; what things to watch out for when your doctor probably won’t, and what things to ask for when your doctor probably won’t suggest them.
Bottom line: if menopause is a thing in your life (or honestly, even if it isn’t but you are running on estrogen rather than testosterone), then this is a book for you.
Click here to check out The Menopause Brain, and look after yours!
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What Your Doctor May Not Tell You About Fibromyalgia – by Dr. R. Paul St Amand
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The core claim of the book is that guaifenesin, an over-the-counter expectorant (with a good safety profile) usually taken to treat a chesty cough, is absorbed from the gastrointestinal tract, and is rapidly metabolized and excreted into the urine—and on the way, it lowers uric acid levels, which is a big deal for fibromyalgia sufferers.
He goes on to explain how the guaifenesin, by a similar biochemical mechanism, additionally facilitates the removal of other excess secretions that are associated with fibromyalgia.
The science for all this is… Compelling and logical, while not being nearly so well-established yet as his confidence would have us believe.
In other words, he could be completely wrong, because adequate testing has not yet been done. However, he also could be right; scientific knowledge is, by the very reality of scientific method, always a step behind hypothesis and theory (in that order).
Meanwhile, there are certainly many glowing testimonials from fibromyalgia sufferers, saying that this helped a lot.
Bottom line: if you have fibromyalgia and do not mind trying a relatively clinically untested (yet logical and anecdotally successful) protocol to lessen then symptoms (allegedly, to zero), then this book will guide you through that and tell you everything to watch out for.
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The Hormone That Makes You Burn Fat (Just Add Water)
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This is Dr. Helena Cristina de Lima Barbosa, and she’s a professor of functional biology, and her PhD is in pancreatic endocrinology and metabolism. She’s a Diabetes UK Fellow, and she’s an internationally-respected expert in glycemic homeostasis, molecular mechanisms involved in insulin secretion, and cell signaling.
So, what does she want us to know?
“The next Ozempic”, but we produce it in our bodies
The hormone that she’s been researching (known to its friends as FGF19) has been hailed by some as “the next Ozempic”, though it’s not a claim she makes personally at this stage (scientists being often more cautious in this regard than the popular press).
In her own words:
❝FGF19 had already been linked to a reduction in food intake. Our work broke new ground by showing that it also plays an important role by acting on the hypothalamus and stimulating an increase in energy expenditure in white and brown adipose tissue.
In other words, in addition to controlling appetite, it stimulates thermogenesis. So, in terms of therapy associated with obesity, it’d make a lot of sense❞
As to where it comes from, the hormone is produced in the small intestine and regulates bile acids, glucose production, and fat synthesis. Its brain effects are only recently being explored.
But there’s more:
❝The brain plays an extremely important role in controlling the body’s adiposity. At the same time as it receives information from peripheral tissues, it triggers commands.
These commands, apparently using the sympathetic nervous system (SNS), seem to be an interesting way of thinking about energy expenditure❞
Scientists such as Dr. Barbosa are the sort of people to follow the call of curiosity wherever it takes them (research grants permitting), and in this case, she and her team wondered whether the brain could be nudged into signalling more of this hormone to be produced, by triggering the sympathetic nervous system.
Now, there are various ways the sympathetic nervous system can be triggered, but a fairly accessible one that doesn’t rely on undue psychological stress, is cold water immersion.
Which offers a bonus, because of the hormone’s other role of stimulating thermogenesis (heat production), and, specifically, stimulating thermogenic adipocytes in order to do that.
Which, translating from sciencese, means: burning fat to keep you warm
Dr. Barbosa and her team found that FGF19 acts directly on the hypothalamus to drive thermogenesis, and that cold exposure increases FGF19 receptor expression in the hypothalamus. She suspects it has/had an evolutionary role in temperature control, but the upshot for us here and now today in the moment (and not on an evolutionary timescale) is that FGF19 increases energy expenditure, stimulates heat-producing adipocytes, and reduces inflammation, but only when the sympathetic nervous system is active.
How did they learn that? They (with the aid of computers and a small army of undergrads and doctoral students) analyzed the transcription of more than 50,000 single cells to identify hypothalamic cell types that express FGF19 receptors.
There was also a mouse study component, whereupon they confirmed that mice receiving FGF19 directly in the brain showed improved metabolic balance through increased sympathetic nervous system activity and thermogenesis.
You can read the paper itself in full, here: Central FGF19 signaling enhances energy homeostasis and adipose tissue thermogenesis through sympathetic activation
Do I have to take ice baths?
Not unless you want to, and as ever, do check with your doctor for safety reasons, especially if you have any heart condition.
See: Ice Baths: To Dip Or Not To Dip? ← our mythbusting main feature on this
A cold shower can offer the same SNS-activating (and thus, per Dr. Barbosa’s work, FGF19-activating) benefits with less discomfort and risk (of course nothing is risk-free; you could slip in the shower or something; please be careful).
You can read more about that, here: A Cold Shower A Day Keeps The Doctor Away?
But even that is not the only way. The important part is to create a short burst of controlled, safe, but stressful stimulation.
For more on that, see: The Stress Prescription (Against Aging!) ← our main feature leaning on the work of the incredible Dr. Elissa Epel, who for the past 20 years has specialized in the effect of stress* on aging. She’s led groundbreaking research on cortisol, telomeres, and telomerase, all in the context of aging, especially in women, as well as the relationship between stress and weight gain. She was elected member of the National Academy of Medicine for her work on stress pathways, and has been recognized as a key “Influencer in Aging” by the Alliance for Aging Research.
Indeed, she’s also been named in the top 0.1% of researchers globally, in terms of publication impact.
*Spoiler: chronic stress is very bad, whereas acute stress is very good in moderation
But that’s another (albeit closely related and overlapping) topic.
For now, we’re out of room for more today, so… Take care!
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Alzheimer’s Sex Differences May Not Be What They Appear
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Alzheimer’s Sex Differences May Not Be What They Appear
Women get Alzheimer’s at nearly twice the rate than men do, and deteriorate more rapidly after onset, too.
So… Why?
There are many potential things to look at, but four stand out for quick analysis:
- Chromosomes: women usually have XX chromosomes, to men’s usual XY. There are outliers to both groups, people with non-standard combinations of chromosomes, but not commonly enough to throw out the stats.
- Hormones: women usually have high estrogen and low testosterone, compared to men. Again there are outliers and this is a huge oversimplification that doesn’t even look at other sex hormones, but broadly speaking (which sounds vague, but is actually what is represented in epidemiological studies), it will be so.
- Anatomy: humans have some obvious sexual dimorphism (again, there are outliers, but again, not enough to throw out the stats); this seems least likely to be relevant (Alzheimer’s is probably not stored in the breasts, for examples), though average body composition (per muscle:fat ratio) could admittedly be a factor.
- Social/lifestyle: once again, #NotAllWomen etc, but broadly speaking, women and men often tend towards different social roles in some ways, and as we know, of course lifestyle can play a part in disease pathogenesis.
As a quick aside before we continue, if you’re curious about those outliers, then a wiki-walk into the fascinating world of intersex conditions, for example, could start here. But by and large, this won’t affect most people.
So… Which parts matter?
Back in 2018, Dr. Maria Teresa Ferretti et al. kicked up some rocks in this regard, looking not just at genes (as much research has focussed on) or amyloid-β (again, well-studied) but also at phenotypes and metabolic and social factors—bearing in mind that all three of those are heavily influenced by hormones. Noting, for example, that (we’ll quote directly here):
- Men and women with Alzheimer disease (AD) exhibit different cognitive and psychiatric symptoms, and women show faster cognitive decline after diagnosis of mild cognitive impairment (MCI) or AD dementia.
- Brain atrophy rates and patterns differ along the AD continuum between the sexes; in MCI, brain atrophy is faster in women than in men.
- The prevalence and effects of cerebrovascular, metabolic and socio-economic risk factors for AD are different between men and women.
See: Sex differences in Alzheimer disease—the gateway to precision medicine
So, have scientists controlled for each of those factors?
Mostly not! But they have found clues, anyway, while noting the limitations of the previous way of conducting studies. For example:
❝Women are more likely to develop Alzheimer’s disease and experience faster cognitive decline compared to their male counterparts. These sex differences should be accounted for when designing medications and conducting clinical trials❞
~ Dr. Feixiong Cheng
Read: Research finds sex differences in immune response and metabolism drive Alzheimer’s disease
Did you spot the clue?
It was “differences in immune response and metabolism”. These things are both influenced by (not outright regulated by, but strongly influenced by) sex hormones.
❝As [hormonal] sex influences both the immune system and metabolic process, our study aimed to identify how all of these individual factors influence one another to contribute to Alzheimer’s disease❞
~ Dr. Justin Lathia
Ignoring for a moment progesterone’s role in metabolism, estrogen is an immunostimulant and testosterone is an immunosuppressant. These thus both also have an effect in inflammation, which yes, includes neuroinflammation.
But wait a minute, shouldn’t that mean that women are more protected, not less?
It should! Except… Alzheimer’s is an age-related disease, and in the age-bracket that generally gets Alzheimer’s (again, there are outliers), menopause has been done and dusted for quite a while.
Which means, and this is critical: post-menopausal women not on HRT are essentially left without the immune boost usually directed by estrogen, while men of the same age will be ticking over with their physiology that (unlike that of the aforementioned women) was already adapted to function with negligible estrogen.
Specifically:
❝The metabolic consequences of estrogen decline during menopause accelerate neuropathology in women❞
~ Dr. Rasha Saleh
Critical idea to take away from all this:
Alzheimer’s research is going to be misleading if it doesn’t take into account sex differences, and not just that, but also specifically age-relevant sex differences—because that can flip the narrative. If we don’t take age into account, we could be left thinking estrogen is to blame, when in fact, it appears to be the opposite.
In the meantime, if you’re a woman of a certain age, you might talk with a doctor about whether HRT could be beneficial for you, if you haven’t already:
❝Women at genetic risk for AD (carrying at least one APOE e4 allele) seem to be particularly benefiting from MHT❞
(MHT = Menopausal Hormone Therapy; also commonly called HRT, which is the umbrella term for Hormone Replacement Therapies in general)
~ Dr. Herman Depypere
Source study: Menopause hormone therapy significantly alters pathophysiological biomarkers of Alzheimer’s disease
Pop-sci press release version: HRT could ward off Alzheimer’s among at-risk women
Take care!
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The Commonly-Prescribed Painkiller That Barely Works (And Is Dangerous)
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We don’t often write about opioids at 10almonds, because generally speaking, they’re the heavy guns that are usually best discussed between yourself and your healthcare provider(s).
It is known that they are addictive and it is known that they can kill. We assume you know these things.
We have some guest articles, such as: I’ve been given opioids after surgery to take at home. What do I need to know?
When we even mention opioids, it’s usually in the context of alternatives, such as:
The Painkilling Power Of Opioids, Without The Harm?
…and the reason we use such as a comparison is precisely because opioids are considered more effective, even if they are also more dangerous, than non-opioid painkillers.
So, opioids have become a sort of “gold standard” of pain relief.
But…
Tramadol or Tramadon’t?
All so recently, a team of researchers in Denmark assessed tramadol (an opioid painkiller) versus placebo for chronic pain across 19 randomized clinical trials involving 6,506 adults.
In terms of safety, the problems were manifold, including especially that tramadol more than doubled the risk of serious adverse events compared with placebo, of which, mainly by cardiac events such as chest pain, coronary artery disease, and congestive heart failure.
So, that’s quite severe. There were more minor common side effects also, including nausea, dizziness, constipation, and somnolence, but the biggest issue was the more serious effects such as heart failure.
About that heart failure risk: odds ratio 2.13 (i.e., you are 2.13x more likely to get it), and p=0.001, i.e. the chance of the scientists getting these results by random happenstance would be 1 in 1,000. For perspective, a p-value of <0.05 is considered significant, so this result is 20x more significant than the usual scientific standard for “this is a significant result”.
You may be wondering: that’s the risk, but what about the benefits?
And by extension: is it at least a good painkiller?
And the answer is: not really, no.
Tramadol reduced pain by an average of 0.93 points on a 0–10 numerical rating scale, which was below the predefined threshold for clinically meaningful improvement.
This is unfortunate, because tramadol is widely prescribed and often viewed as safer and less addictive than other short-acting opioids, a belief which the findings very much do not support.
You can find the paper itself, here: Tramadol versus placebo for chronic pain: a systematic review with meta-analysis and trial sequential analysis
Want to learn more?
If you’re looking for alternatives, we’ve written quite a bit about pain management, including:
- Before You Reach For That Tylenol…
- How To Stop Pain Spreading
- How To Dial Down Your Pain
- Managing Chronic Pain (Realistically!)
- Get The Right Help For Your Pain
- The 7 Approaches To Pain Management
- Science-Based Alternative Pain Relief (When Painkillers Aren’t Helping, These Things Might)
Take care!
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Meditation That You’ll Actually Enjoy
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Meditation That You’ll Actually Enjoy
We previously wrote about…
No-Frills, Evidence-Based Mindfulness
this is a great primer, by the way, for the science and simplicity of mindfulness, along with the simplest mindfulness meditation to get you going.
Today, we’re going to have some fun with meditation.
First: The Problem
Once the usefulness and health benefits of meditation have been established, often people want to meditate, but complain they don’t have the time.
But that’s not the real reason, though, is it?
Let’s face it, a basic meditation can give benefits within two minutes. Or within two breaths, for that matter. So, it’s not really for a lack of time.
The real reason is because it doesn’t feel productive, and it’s not fun. For us to feel motivated to do a thing, usually we need at least one or the other. And even if we know it really is productive, it not feeling that way will hobble us.
So instead, let us make things a little more fun, with…
Meditation games!
As it turns out, there are good kinds of meditation with which one can have a little fun.
Catch the next thought
A common feature of many meditative practices is the experience of having fewer, or ideally no, thoughts.
But it’s hard to enact a negative, and thoughts keep coming.
So instead, make yourself comfortable, settle in, and lie in wait for thoughts. When one comes along, pounce on it in your mind. And then release it, and wait for the next.
At first, your thoughts may be coming thick and fast, but soon, you’ll find the pauses between them lengthening, and you have moments of contented not-knowing of what the next thought will be before it comes along.
This state of relaxed, ready alertness, calm and receptive, is exactly what we’re hoping to find here. But don’t worry about that while you’re busy lying in wait for the next wild thought to come along
Counting breaths
Many meditative practices involve focus on one’s breath. But it’s easy for attention to wander!
This game is a simple one. Count your breaths, not trying to change your rate of breathing at all, just letting it be, and see how high you can get before you lose count.
Breathing in and out, once, counts as one breath, by the way.
You may find that your rate of breathing naturally slows while you’re doing this. That’s fine; let it. It’ll add to the challenge of the game, because before long there will be lengthy pauses between each number.
If you lose count, just start again, and see if you can beat your high score.
This meditation game is an excellent exercise to build for sustained focus, while also improving the quality of breathing (as a side-effect of merely paying attention to it).
Hot spot, cold spot
The above two meditation games were drawn from Japanese and Chinese meditative practices, zen and qigong respectively; this one’s from an Indian meditative practice, yoga nidra. But for now, just approach it with a sense of playful curiosity, for best results.
Make yourself comfortable, lying on your back, arms by your sides.
Take a moment first to pay attention to each part of your body from head to toe, and release any tension that you may be holding along the way.
First part: mentally scan your body for where it feels warmest, or most active, or most wanting of attention (for example if there is pain, or an itch, or some other sensation); that’s your “hot spot” for the moment.
Second part: mentally scan your body for where it feels coolest, or most inert, or almost like it’s not a part of your body at all; that’s your “cold spot” for the moment.
Now, see if you can flip them. Whether you can or can’t, notice if your “hot spot” or “cold spot” moves, or if you can move them consciously.
This meditation game is a great exercise to strengthen interoception and somatic awareness in general—essential for being able to “listen to your body”!
Closing thoughts
All three practices above have very serious reasons and great benefits, but make sure you don’t skip enjoyment of the fun aspects!
Being “young at heart” is, in part, to do with the ability to enjoy—literally, to take joy in—the little things in life.
With that in mind, all we have left to say here is…
Enjoy!
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Supergreen Superfood Salad Slaw
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When it comes to “eating the rainbow”, in principle green should be the easiest color to get in, unless we live in a serious food desert (or serious food poverty). In practice, however, a lot of meals could do with a dash more green. This “supergreen superfood salad slaw” is remarkably versatile, and can be enjoyed as a very worthy accompaniment to almost any main.
You will need
For the bits:
- ½ small green cabbage, finely diced
- 7 oz tenderstem broccoli, finely chopped
- 2 stalks celery, finely chopped (if allergic, simply omit)
- ½ cucumber, diced into small cubes
- 2 oz kale, finely shredded
- 4 green (spring) onions, thinly sliced
For the dressing:
- 1 cup cashews (if allergic, substitute 1 cup roasted chickpeas)
- ½ cup extra virgin olive oil
- 2 oz baby spinach
- 1 oz basil leaves
- 1 oz chives
- ¼ bulb garlic
- 2 tbsp nutritional yeast
- 1 tbsp chia seeds
- Juice of two limes
Method
(we suggest you read everything at least once before doing anything)
1) Combine the ingredients from the “bits” category in a bowl large enough to accommodate them comfortably
2) Blend the ingredients from the “dressing” category in a blender until very smooth (the crux here is you do not want any stringy bits of spinach remaining)
3) Pour the dressing onto the bits, and mix well to combine. Refrigerate, ideally covered, until ready to serve.
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
Take care!
Don’t Forget…
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