
The Nitric Oxide (NO) Solution – by Dr. Nathan Bryan & Janet Zand
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Typically we review books, not authors, but here it’s worth mentioning that the authors are an interesting pairing, qualification-wise:
- Dr. Nathan Bryan is a leading expert on nitric oxide, and assistant professor of molecular medicine at the Brown Foundation Institute of Molecular Medicine of the School of Medicine at the University of Texas Health Science Center in Houston.
- Janet Zand is a homeopath, herbalist, and acupuncturist whose qualifications are not widely recognized even by acupuncture organizations.
The result is a book that is neither overly scientific nor overly unscientific.
By this we mean, the authors explain the functioning of nitric oxide (not to be mistaken for nitrous oxide or nitrogen dioxide), and, for that matter, the dysfunctioning of nitric oxide (i.e. what happens when we don’t make enough), and how to fix it by giving our body the things it needs to do it better.
But they explain these things in broad terms, and they mention research without actually citing it, e.g. “a team of researchers found” without saying who, or “a study published in the Journal of Such-and-Such showed…” without saying what study, etc.
Thus, we learn about the decline of nitric oxide production in the body, what causes such (age over 40, and some lifestyle factors), and how to counter it (diet & exercise, but, specific dietary things, especially leafy greens, for example, and amino acid supplements (l-arginine and l-citrulline) that make it easier for the body to produce the enzymes that in turn play their part in the production of nitric oxide.
The benefits (mostly vs CVD and inflammatory diseases) are possibly overstated as much research on this topic has been done on non-human animals and/or has produced mixed results, but there is rarely much that can go wrong with eating more leafy greens, getting in amino acids, and exercising—so for most people the advice remains good regardless.
Bottom line: this is a very interesting book that’s quite light-reading as an introduction to the machinations of nitric oxide in our physiology, and why we might want to promote that. Provided you don’t want more details or need sources, it’s a good book.
Click here to check out The Nitric Oxide (NO) Solution, and say NO to disease!
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The Reason You’re Alone
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If you are feeling lonely, then there are likely reasons why, as Kurtzgesagt explains:
Why it happens and how to fix it
Many people feel lonely and disconnected, often not knowing how to make new friends. And yet, social connection strongly predicts happiness, while lack of it is linked to diseases and a shorter life.
One mistake that people make is thinking it has to be about shared interests; that can help, but proximity and shared time are much more important.
Another stumbling block for many is that adult responsibilities and distractions (work, kids, technology) often take priority over friendships—but loneliness is surprisingly highest among young people, worsened by the pandemic’s impact on social interactions.
And even when friendships are made, they fade without attention, often accidentally, impacting both people involved. Other friendships can be lost following big life changes such as moving house or the end of a relationship. And for people above a certain advanced age, friendship groups can shrink due to death, if one’s friends are all in the same age group.
But, all is not lost. We can make friends with people of any age, and old friendships can be revived by a simple invitation. We can also take a “build it and they will come” approach, by organizing events and being the one who invites others.
It’s easy to fear rejection—most people do—but it’s worth overcoming for the potential rewards. That said, building friendships requires time, patience, caring about others, and being open about yourself, which can involve a degree of vulnerability too.
In short: be laid-back while still prioritizing friendships, show genuine interest, and stay open to social opportunities.
For more on all of this, enjoy:
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Want to learn more?
You might also like to read:
How To Beat Loneliness & Isolation
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Iron Deficiency Signs Your Skin, Hair & Nails Are Trying To Warn You About
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Dr. Andrea Suarez shows us what to watch out for:
When you need to be a little more ironic
Iron’s pretty important; it’s critical for oxygen delivery, energy production, and brain function, and low iron can cause fatigue, brain fog, poor concentration, exercise intolerance, and symptoms long before anemia appears.
What to watch out for: as well as the aforementioned symptoms (fatigue etc, which let’s face it, could be many things), tell-tale signs include diffuse hair shedding (telogen effluvium), pale or dull skin, dryness, itch without a rash, spoon-shaped or brittle nails, a smooth pale tongue, cracks at the corners of your mouth, ice cravings (pagophagia), and restless legs.
There are ways of testing to be sure. While ferritin is the key blood test for iron stores, with ferritin below 30ng/mL often suggesting deficiency, there are other tests too, for example transferrin saturation helps assess available iron, and/but normal hemoglobin doesn’t rule out iron deficiency before anemia itself develops.
The risk is increased for: anyone who’s menstruating or pregnant, people with heavy blood loss, athletes, those with gastrointestinal disorders or poor absorption, chronic proton pump inhibitor users, and GLP-1 users, as well as anyone with chronic illness(es), especially in the case of inflammatory illness(es).
For more on all of this, enjoy:
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Want to learn more?
You might also like:
Avoiding Anemia (More Than Just “Get More Iron”)
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The Web That Has No Weaver – by Ted Kaptchuk
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At 10almonds we have a strong “stick with the science” policy, and that means peer-reviewed studies and (where such exists) scientific consensus.
However, in the spirit of open-minded skepticism (i.e., acknowledging what we don’t necessarily know), it can be worth looking at alternatives to popular Western medicine. Indeed, many things have made their way from Traditional Chinese Medicine (or Ayurveda, or other systems) into Western medicine in any case.
“The Web That Has No Weaver” sounds like quite a mystical title, but the content is presented in the cold light of day, with constant “in Western terms, this works by…” notes.
The author walks a fine line of on the one hand, looking at where TCM and Western medicine may start and end up at the same place, by a different route; and on the other hand, noting that (in a very Daoist fashion), the route is where TCM places more of the focus, in contrast to Western medicine’s focus on the start and end.
He makes the case for TCM being more holistic, and it is, though Western medicine has been catching up in this regard since this book’s publication more than 20 years ago.
The style of the writing is very easy to follow, and is not esoteric in either mysticism or scientific jargon. There are diagrams and other illustrations, for ease of comprehension, and chapter endnotes make sure we didn’t miss important things.
Bottom line: if you’re curious about Traditional Chinese Medicine, this book is the US’s most popular introduction to such, and as such, is quite a seminal text.
Click here to check out The Web That Has No Weaver, and enjoy learning about something new!
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How they did it: STAT reporters expose how ailing seniors suffer when Medicare Advantage plans use algorithms to deny care
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In a call with a long-time source, what stood out most to STAT reporters Bob Herman and Casey Ross was just how viscerally frustrated and angry the source was about an algorithm used by insurance companies to decide how long patients should stay in a nursing home or rehab facility before being sent home.
The STAT stories had a far-reaching impact:
- The U.S. Senate Committee on Homeland Security and Government Affairs took a rare step of launching a formal investigation into the use of algorithms by the country’s three largest Medicare Advantage insurers.
- Thirty-two House members urged the Centers for Medicare and Medicaid Services to increase the oversight of algorithms that health insurers use to make coverage decisions.
- In a rare step, CMS launched its own investigation into UnitedHealth. It also stiffened its regulations on the use of proprietary algorithms and introduced plans to audit denials across Medicare Advantage plans in 2024.
- Based on STAT’s reporting, Medicare Advantage beneficiaries filed two class-action lawsuits against UnitedHealth and its NaviHealth subsidiary, the maker of the algorithm, and against Humana, another major health insurance company that was also using the algorithm.
- Amid scrutiny, UnitedHealth renamed NaviHealth.
The companies never allowed an on-the-record interview with their executives, but they acknowledged that STAT’s reporting was true, according to the news organization.
Ross and Herman spoke with The Journalist’s Resource about their project and shared the following eight tips.
1. Search public comments on proposed federal rules to find sources.
Herman and Ross knew that the Centers for Medicare and Medicaid Services had put out a request for public comments, asking stakeholders within the Medicare Advantage industry how the system could improve.
There are two main ways to get Medicare coverage: original Medicare, which is a fee-for-service health plan, and Medicare Advantage, which is a type of Medicare health plan offered by private insurance companies that contract with Medicare. Medicare Advantage plans have increasingly become popular in recent years.
Under the Social Security Act, the public has the opportunity to submit comments on Medicare’s proposed national coverage determinations. CMS uses public comments to inform its proposed and final decisions. It responds in detail to all public comments when issuing a final decision.
The reporters began combing through hundreds of public comments attached to a proposed Medicare Advantage rule that was undergoing federal review. NaviHealth, the UnitedHealth subsidiary and the maker of the algorithm, came up in many of the comments, which include the submitters’ information.
“These are screaming all-caps comments to federal regulators about YOU NEED TO SOMETHING ABOUT THIS BECAUSE IT’S DISGUSTING,” Ross says.
“The federal government is proposing rules and regulations all the time,” adds Herman, STAT’s business of health care reporter. “If someone’s going to take the time and effort to comment on them, they must have at least some knowledge of what’s going on. It’s just a great tool for any journalist to use to figure out more and who to contact.”
The reporters also found several attorneys who had complained in the comments. They began reaching out to them, eventually gaining access to confidential documents and intermediaries who put them in touch with patients to show the human impact of the algorithm.
2. Harness the power of the reader submission box.
At the suggestion of an editor, the reporters added a reader submission box at the bottom of their first story, asking them to share their own experiences with Medicare Advantage denials.
The floodgates opened. Hundreds of submissions arrived.
By the end of their first story, Herman and Ross had confidential records and some patients, but they had no internal sources in the companies they were investigating, including Navihealth. The submission box led them to their first internal source.
(Screenshot of STAT’s submission box.) The journalists also combed through LinkedIn and reached out to former and current employees, but the response rate was much lower than what they received via the submission box.
The submission box “is just right there,” Herman says. “People who would want to reach out to us can do it right then and there after they read the story and it’s fresh in their minds.”
3. Mine podcasts relevant to your story.
The reporters weren’t sure if they could get interviews with some of the key figures in the story, including Tom Scully, the former head of the Centers for Medicare and Medicaid Services who drew up the initial plans for NaviHealth years before UnitedHealth acquired it.
But Herman and another colleague had written previously about Scully’s private equity firm and they had found a podcast where he talked about his work. So Herman went back to the podcast — where he discovered Scully had also discussed NaviHealth.
The reporters also used the podcast to get Scully on the phone for an interview.
“So we knew we had a good jumping off point there to be like, ‘OK, you’ve talked about NaviHealth on a podcast, let’s talk about this,’” Herman says. “I think that helped make him more willing to speak with us.”
4. When covering AI initiatives, proceed with caution.
“A source of mine once said to me, ‘AI is not magic,’” Ross says. “People need to just ask questions about it because AI has this aura about it that it’s objective, that it’s accurate, that it’s unquestionable, that it never fails. And that is not true.”
AI is not a neutral, objective machine, Ross says. “It’s based on data that’s fed into it and people need to ask questions about that data.”
He suggests several questions to ask about the data behind AI tools:
- Where does the data come from?
- Who does it represent?
- How is this tool being applied?
- Do the people to whom the tool is being applied match the data on which it was trained? “If racial groups or genders or age of economic situations are not adequately represented in the training set, then there can be an awful lot of bias in the output of the tool and how it’s applied,” Ross says.
- How is the tool applied within the institution? Are people being forced to forsake their judgment and their own ability to do their jobs to follow the algorithm?
5. Localize the story.
More than half of all Medicare beneficiaries have Medicare Advantage and there’s a high likelihood that there are multiple Medicare Advantage plans in every county across the nation.
“So it’s worth looking to see how Medicare Advantage plans are growing in your area,” Herman says.
Finding out about AI use will most likely rely on shoe-leather reporting of speaking with providers, nursing homes and rehab facilities, attorneys and patients in your community, he says. Another source is home health agencies, which may be caring for patients who were kicked out of nursing homes and rehab facilities too soon because of a decision by an algorithm.
The anecdote that opens their first story involves a small regional health insurer in Wisconsin, which was using NaviHealth and a contractor to manage post-acute care services, Ross says.
“It’s happening to people in small communities who have no idea that this insurer they’ve signed up with is using this tool made by this other company that operates nationally,” Ross says.
There are also plenty of other companies like NaviHealth that are being used by Medicare Advantage plans, Herman says. “So it’s understanding which Medicare Advantage plans are being sold in your area and then which post-acute management companies they’re using,” he adds.
Some regional insurers have online documents that show which contractors they use to evaluate post-acute care services.
6. Get familiar with Medicare’s appeals databases
Medicare beneficiaries can contest Medicare Advantage denials through a five-stage process, which can last months to years. The appeals can be filed via the Office of Medicare Hearings and Appeals.
“Between 2020 and 2022, the number of appeals filed to contest Medicare Advantage denials shot up 58%, with nearly 150,000 requests to review a denial filed in 2022, according to a federal database,” Ross and Herman write in their first story. “Federal records show most denials for skilled nursing care are eventually overturned, either by the plan itself or an independent body that adjudicates Medicare appeals.”
There are several sources to find appeals data. Be mindful that the cases themselves are not public to protect patient privacy, but you can find the number of appeals filed and the rationale for decisions.
CMS has two quality improvement organizations, or QIOs, Livanta and Kepro, which are required to file free, publicly-available annual reports, about the cases they handle, Ross says.
Another company, Maximus, a Quality Improvement Contractor, also files reports on prior authorization cases it adjudicates for Medicare. The free annual reports include data on raw numbers of cases and basic information about the percentage denials either overturned or upheld on appeal, Ross explains.
CMS also maintains its own database on appeals for Medicare Part C (Medicare Advantage plans) and Part D, which covers prescription drugs, although the data is not complete, Ross explains.
7. Give your editor regular updates.
“Sprinkle the breadcrumbs in front of your editors,” Ross says.
“If you wrap your editors in the process, you’re more likely to be able to get to the end of [the story] before they say, ‘That’s it! Give me your copy,’” Ross says.
8. Get that first story out.
“You don’t have to know everything before you write that first story,” Ross says. “Because with that first story, if it has credibility and it resonates with people, sources will come forward and sources will continue to come forward.”
Read the stories
Denied by AI: How Medicare Advantage plans use algorithms to cut off care for seniors in need
UnitedHealth pushed employees to follow an algorithm to cut off Medicare patients’ rehab care
UnitedHealth used secret rules to restrict rehab care for seriously ill Medicare Advantage patients
This article first appeared on The Journalist’s Resource and is republished here under a Creative Commons license.
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Strength training has a range of benefits for women. Here are 4 ways to get into weights
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Picture a gym ten years ago: the weights room was largely a male-dominated space, with women mostly doing cardio exercise. Fast-forward to today and you’re likely to see women of all ages and backgrounds confidently navigating weights equipment.
This is more than just anecdotal. According to data from the Australian Sports Commission, the number of women participating in weightlifting (either competitively or not) grew nearly five-fold between 2016 and 2022.
Women are discovering what research has long shown: strength training offers benefits beyond sculpted muscles.
John Arano/Unsplash Health benefits
Osteoporosis, a disease in which the bones become weak and brittle, affects more women than men. Strength training increases bone density, a crucial factor for preventing osteoporosis, especially for women negotiating menopause.
Strength training also improves insulin sensitivity, which means your body gets better at using insulin to manage blood sugar levels, reducing the risk of type 2 diabetes. Regular strength training contributes to better heart health too.
There’s a mental health boost as well. Strength training has been linked to reduced symptoms of depression and anxiety.
Strength training can have a variety of health benefits. Ground Picture/Shutterstock Improved confidence and body image
Unlike some forms of exercise where progress can feel elusive, strength training offers clear and tangible measures of success. Each time you add more weight to a bar, you are reminded of your ability to meet your goals and conquer challenges.
This sense of achievement doesn’t just stay in the gym – it can change how women see themselves. A recent study found women who regularly lift weights often feel more empowered to make positive changes in their lives and feel ready to face life’s challenges outside the gym.
Strength training also has the potential to positively impact body image. In a world where women are often judged on appearance, lifting weights can shift the focus to function.
Instead of worrying about the number on the scale or fitting into a certain dress size, women often come to appreciate their bodies for what they can do. “Am I lifting more than I could last month?” and “can I carry all my groceries in a single trip?” may become new measures of physical success.
Strength training can have positive effects on women’s body image. Drazen Zigic/Shutterstock Lifting weights can also be about challenging outdated ideas of how women “should” be. Qualitative research I conducted with colleagues found that, for many women, strength training becomes a powerful form of rebellion against unrealistic beauty standards. As one participant told us:
I wanted something that would allow me to train that just didn’t have anything to do with how I looked.
Society has long told women to be small, quiet and not take up space. But when a woman steps up to a barbell, she’s pushing back against these outdated rules. One woman in our study said:
We don’t have to […] look a certain way, or […] be scared that we can lift heavier weights than some men. Why should we?
This shift in mindset helps women see themselves differently. Instead of worrying about being objects for others to look at, they begin to see their bodies as capable and strong. Another participant explained:
Powerlifting changed my life. It made me see myself, or my body. My body wasn’t my value, it was the vehicle that I was in to execute whatever it was that I was executing in life.
This newfound confidence often spills over into other areas of life. As one woman said:
I love being a strong woman. It’s like going against the grain, and it empowers me. When I’m physically strong, everything in the world seems lighter.
Feeling inspired? Here’s how to get started
1. Take things slow
Begin with bodyweight exercises like squats, lunges and push-ups to build a foundation of strength. Once you’re comfortable, add external weights, but keep them light at first. Focus on mastering compound movements, such as deadlifts, squats and overhead presses. These exercises engage multiple joints and muscle groups simultaneously, making your workouts more efficient.
2. Prioritise proper form
Always prioritise proper form over lifting heavier weights. Poor technique can lead to injuries, so learning the correct way to perform each exercise is crucial. To help with this, consider working with an exercise professional who can provide personalised guidance and ensure you’re performing exercises correctly, at least initially.
Bodyweight exercises, such as lunges, are a good way to get started before lifting weights. antoniodiaz/Shutterstock 3. Consistency is key
Like any fitness regimen, consistency is key. Two to three sessions a week are plenty for most women to see benefits. And don’t be afraid to occupy space in the weights room – remember you belong there just as much as anyone else.
4. Find a community
Finally, join a community. There’s nothing like being surrounded by a group of strong women to inspire and motivate you. Engaging with a supportive community can make your strength-training journey more enjoyable and rewarding, whether it’s an in-person class or an online forum.
Are there any downsides?
Gym memberships can be expensive, especially for specialist weightlifting gyms. Home equipment is an option, but quality barbells and weightlifting equipment can come with a hefty price tag.
Also, for women juggling work and family responsibilities, finding time to get to the gym two to three times per week can be challenging.
If you’re concerned about getting too “bulky”, it’s very difficult for women to bulk up like male bodybuilders without pharmaceutical assistance.
The main risks come from poor technique or trying to lift too much too soon – issues that can be easily avoided with some guidance.
Erin Kelly, Lecturer and PhD Candidate, Discipline of Sport and Exercise Science, University of Canberra
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Why Chronic Pain Lasts Longer In Women
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…and other items from this week’s health science news:
A real pain in the… monocyte production line
Chronic pain lasts longer in women than men, largely due to differences in hormone-regulated immune cells known to their friends as monocytes.
Specifically, a subset of monocytes produces interleukin-10 (IL-10), a molecule that signals pain-sensing neurons to switch off pain, and androgen signalling (as per testosterone, for example) increases production of IL-10 by monocytes.
It’s not yet established whether female-dominant hormones such as estrogen and progesterone affect IL-10 production in either direction, although it is known that estrogen and progesterone upregulate immune-regulatory T-cells, which can produce opioids (specifically, enkephalin) to block the pain signals before they reach the brain.
You may be thinking: but hang on, wouldn’t this mean that women experience less pain than men?
And the answer is: it depends!
A while back we wrote an article about how Alzheimer’s Sex Differences May Not Be What They Appear, and it’s a similar principle in this case: the female sex hormones are protective… Until they’re not!
In other words: in menopause, for example. And just like Alzheimer’s, chronic pain increasingly affects people the older we get, so the majority of people experiencing it at any time will tend to be postmenopausal. Symptoms get brushed off with “well, you are older now”, and while yes indeed many things may be age-related, in some cases their pathogenesis can be very clearly traced to “this hormone was doing the job for you, and now your levels of that hormone are very low, so you no longer get that protection”.
Read in full: Why chronic pain lasts longer in women: Immune cells offer clues
Related: Unwell Women – by Dr. Elinor Cleghorn ← a highly recommendable read, by the way, and touches on another reason why chronic pain can last longer in women (hint: it’s the medical misogyny)
Spontaneous coronary artery dissection isn’t fun
Firstly, what it is: spontaneous coronary artery dissection (SCAD) is an emergency in which a tear forms between layers of a coronary artery, causing a hematoma that restricts blood flow and can trigger a myocardial infarction (MI), most often affecting otherwise healthy women with few traditional risk factors.
That said, SCAD remains under-diagnosed and under-studied with few randomized trials, and because its mechanism differs from atherosclerotic MI it is often treated (inappropriately) in the same way.
Researchers (Dr. Svetlana Apostolović et al.) created a national prospective registry to understand more about SCAD, and its treatment practices and outcomes.
Putting those in numbers:
- Demographics: 85.4% were women with a mean age of 47.5 years, 6.7% were pregnant or postpartum, 36.2% were menopausal, and common risk factors included hypertension at 49.6% and dyslipidemia at 46.3%, while mental stress at 38.5% and physical stress at 10.7% were the most frequent triggers.
- Treatments given: percutaneous coronary intervention was performed in 41.5% of patients with stents implanted in 28.5%, while 58.5% received medical therapy alone and over half were treated with dual antiplatelet therapy at 58.5% and low-molecular-weight heparin at 56.9%.
- In-hospital outcomes: 23.6% experienced a major adverse cardiovascular event and 8.1% died during hospitalization.
The biggest takeaway from this is that stents are not usually beneficial in such cases:
Read in full: New insights on spontaneous coronary artery dissection in young patients
Related: Is Chiropractic All It’s Cracked Up To Be? ← we didn’t have an article about spontaneous arterial dissections, but one of the main causes of chiropractor-mediated death is accidents involving the (non-spontaneous) dissection of a vertebral artery.
Biomarkers in the blood for IBS/UC risk-spotting
Researchers (Dr. Eleftheria Pertsinidou et al.) have identified blood biomarkers that can signal a future risk of ulcerative colitis years before symptoms appear.
In few words: Dr. Pertsinidou and her team analysed large population blood samples, and found that the antibody anti-integrin αvβ6 appears more frequently in people who later develop ulcerative colitis, many years before diagnosis.
Which is important, because this kind of advance notice gives much better chances of early intervention, and avoiding all the woes in the first place!
Read in full: Blood markers can indicate people at risk of developing ulcerative colitis
Related: Avoid This Food To Avoid IBS ← about that early intervention!
Take care!
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