The Other Circadian Rhythms

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We’ve talked before about how circadian rhythm pertains not just to when it is ideal for us to sleep or be awake, but also at what times it is best to eat, exercise, and so forth:

The Circadian Rhythm: Far More Than Most People Know

Most people just know about the light consideration, per for example:

When your body parts clock on and off at the wrong time…

Now, new research has brought attention to how these things and more are governed by different physiological clocks within our bodies—and what this means for our health. In other words, if you are doing the various things at different times than you “should”, you will be training the different parts of your body (each with their independent clocks) to be on a different schedule, and so the different parts of your body will out of temporal sync with each other.

To put this in jet-lag terms: if your brain is in New York, while your heart is in Istanbul (not Constantinople) and your gut is in Tokyo, then this arrangement is not good for the health.

As for how it is not good for your health (i.e. the consequences) there’s still research to be done on some of the longer-term implications, but in the short term, one of the biggest effects is on our mood—most notably, increasing depression scores significantly.

And even more importantly, this is in the real world. That is to say, until quite recently, most data we had from studies on the circadian rhythm was from sleep clinic laboratories, which is great for RCTs but will always have as a limitation that someone sleeping in a lab is going to have some differences than someone sleeping in their own bed at home.

As the researchers said:

❝A critical step to addressing this is the noninvasive collection of physiological time-series data outside laboratory settings in large populations. Digital tools offer promise in this endeavor. Here, using wearable data, we first quantify the degrees of circadian disruption, both between different internal rhythms and between each internal rhythm and the sleep-wake cycle. Our analysis, based on over 50,000 days of data from over 800 first-year training physicians, reveals bidirectional links between digital markers of circadian disruption and mood both before and after they began shift work, while accounting for confounders such as demographic and geographic variables. We further validate this by finding clinically relevant changes in the 9-item Patient Health Questionnaire score.❞

Read in full: The real-world association between digital markers of circadian disruption and mental health risks

That questionnaire by the way sounds like an arbitrary thing they just made up, but the PHQ-9 (as it is known to its friends) is in fact the current intentional gold standard for measuring depression; we share it at the top of our article about depression, here:

The Mental Health First-Aid That You’ll Hopefully Never Need ← the test takes 2 minutes and you get immediate results

Want to know more?

For more about getting one’s entire self back into temporal sync (hey, wasn’t that the plot of a Star Trek episode?), sleep specialist Dr. Michael Breus wrote this excellent book that we reviewed a little while back:

The Power of When: Discover Your Chronotype—And Learn the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More – by Dr. Michael Breus

Enjoy!

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  • Gravitas – by Caroline Goyder

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    A no-nonsense guide to (more than!) public speaking that isn’t just “tell jokes in your speech and imagine the audience naked”.

    Because this isn’t just about speech-writing or speech delivery, so much as giving you important life skills. The kind that weren’t taught in school, but that nevertheless make a huge impact on success… whether you’re giving a presentation or hosting a party or negotiating a deal or just attending a social event. Or making a phonecall, even.

    Whereas a lot of books of this kind treat “the audience” as a nebulous and purely responsive passive crowd of extras, Goyder does better. People are individuals, even if they’re all facing the same way for a moment. She works with that! She also teaches how to deal with not just hecklers, but also simply those people who sap your confidence and find fault with you and anything you do or say.b

    Bottom line is: if you for whatever reason communicate with people, and would like them to think better of you, this is the book for you.

    Order your copy of Gravitas from Amazon today!

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  • Winter Wellness – by Rachel de Thample

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    Winter is often the season of comfort foods and, in much of the Western world, there’s a holiday season slide of forgotten diets and instead sugar, alcohol, pastry, and the like.

    What de Thample does here is an antidote to all that, without sacrificing happiness and celebration.

    Before the recipes get started, she has a chapter on “food as medicine“, and to our immense surprise, proceeds to detail, accurately, many categories such as

    • Foods for immune health
    • Foods against inflammation
    • Foods for gut health
    • Foods against aging
    • Foods for energy levels
    • Foods against anxiety
    • Foods for hormonal balance

    …and so forth, with lists of ingredients that fit into each category.

    Then in the rest of the book, she lays out beautiful recipes for wonderful dishes (and drinks) that use those ingredients, without unhealthy additions.

    The recipes are, by the way, what could best be categorized as “fancy”. However, they are fancy in the sense that they will be impressive for entertaining, and (again, to our great surprise) they don’t actually call for particularly expensive/rare ingredients, nor for arcane methods and special equipment.Instead, everything’s astonishingly accessible to put together and easy to execute.

    Bottom line: if you’d like to indulge this winter, but would like to do so healthily, this is an excellent way to do so.

    Click here to check out Winter Wellness, and level-up your seasonal health and happiness!

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  • Why Many Nonprofit (Wink, Wink) Hospitals Are Rolling in Money

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    One owns a for-profit insurer, a venture capital company, and for-profit hospitals in Italy and Kazakhstan; it has just acquired its fourth for-profit hospital in Ireland. Another owns one of the largest for-profit hospitals in London, is partnering to build a massive training facility for a professional basketball team, and has launched and financed 80 for-profit start-ups. Another partners with a wellness spa where rooms cost $4,000 a night and co-invests with “leading private equity firms.”

    Do these sound like charities?

    These diversified businesses are, in fact, some of the country’s largest nonprofit hospital systems. And they have somehow managed to keep myriad for-profit enterprises under their nonprofit umbrella — a status that means they pay little or no taxes, float bonds at preferred rates, and gain numerous other financial advantages.

    Through legal maneuvering, regulatory neglect, and a large dollop of lobbying, they have remained tax-exempt charities, classified as 501(c)(3)s.

    “Hospitals are some of the biggest businesses in the U.S. — nonprofit in name only,” said Martin Gaynor, an economics and public policy professor at Carnegie Mellon University. “They realized they could own for-profit businesses and keep their not-for-profit status. So the parking lot is for-profit; the laundry service is for-profit; they open up for-profit entities in other countries that are expressly for making money. Great work if you can get it.”

    Many universities’ most robust income streams come from their technically nonprofit hospitals. At Stanford University, 62% of operating revenue in fiscal 2023 was from health services; at the University of Chicago, patient services brought in 49% of operating revenue in fiscal 2022.

    To be sure, many hospitals’ major source of income is still likely to be pricey patient care. Because they are nonprofit and therefore, by definition, can’t show that thing called “profit,” excess earnings are called “operating surpluses.” Meanwhile, some nonprofit hospitals, particularly in rural areas and inner cities, struggle to stay afloat because they depend heavily on lower payments from Medicaid and Medicare and have no alternative income streams.

    But investments are making “a bigger and bigger difference” in the bottom line of many big systems, said Ge Bai, a professor of health care accounting at the Johns Hopkins University Bloomberg School of Public Health. Investment income helped Cleveland Clinic overcome the deficit incurred during the pandemic.

    When many U.S. hospitals were founded over the past two centuries, mostly by religious groups, they were accorded nonprofit status for doling out free care during an era in which fewer people had insurance and bills were modest. The institutions operated on razor-thin margins. But as more Americans gained insurance and medical treatments became more effective — and more expensive — there was money to be made.

    Not-for-profit hospitals merged with one another, pursuing economies of scale, like joint purchasing of linens and surgical supplies. Then, in this century, they also began acquiring parts of the health care systems that had long been for-profit, such as doctors’ groups, as well as imaging and surgery centers. That raised some legal eyebrows — how could a nonprofit simply acquire a for-profit? — but regulators and the IRS let it ride.

    And in recent years, partnerships with, and ownership of, profit-making ventures have strayed further and further afield from the purported charitable health care mission in their community.

    “When I first encountered it, I was dumbfounded — I said, ‘This not charitable,’” said Michael West, an attorney and senior vice president of the New York Council of Nonprofits. “I’ve long questioned why these institutions get away with it. I just don’t see how it’s compliant with the IRS tax code.” West also pointed out that they don’t act like charities: “I mean, everyone knows someone with an outstanding $15,000 bill they can’t pay.”

    Hospitals get their tax breaks for providing “charity care and community benefit.” But how much charity care is enough and, more important, what sort of activities count as “community benefit” and how to value them? IRS guidance released this year remains fuzzy on the issue.

    Academics who study the subject have consistently found the value of many hospitals’ good work pales in comparison with the value of their tax breaks. Studies have shown that generally nonprofit and for-profit hospitals spend about the same portion of their expenses on the charity care component.

    Here are some things listed as “community benefit” on hospital systems’ 990 tax forms: creating jobs; building energy-efficient facilities; hiring minority- or women-owned contractors; upgrading parks with lighting and comfortable seating; creating healing gardens and spas for patients.

    All good works, to be sure, but health care?

    What’s more, to justify engaging in for-profit business while maintaining their not-for-profit status, hospitals must connect the business revenue to that mission. Otherwise, they pay an unrelated business income tax.

    “Their CEOs — many from the corporate world — spout drivel and turn somersaults to make the case,” said Lawton Burns, a management professor at the University of Pennsylvania’s Wharton School. “They do a lot of profitable stuff — they’re very clever and entrepreneurial.”

    The truth is that a number of not-for-profit hospitals have become wealthy diversified business organizations. The most visible manifestation of that is outsize executive compensation at many of the country’s big health systems. Seven of the 10 most highly paid nonprofit CEOs in the United States run hospitals and are paid millions, sometimes tens of millions, of dollars annually. The CEOs of the Gates and Ford foundations make far less, just a bit over $1 million.

    When challenged about the generous pay packages — as they often are — hospitals respond that running a hospital is a complicated business, that pharmaceutical and insurance execs make much more. Also, board compensation committees determine the payout, considering salaries at comparable institutions as well as the hospital’s financial performance.

    One obvious reason for the regulatory tolerance is that hospital systems are major employers — the largest in many states (including Massachusetts, Pennsylvania, Minnesota, Arizona, and Delaware). They are big-time lobbying forces and major donors in Washington and in state capitals.

    But some patients have had enough: In a suit brought by a local school board, a judge last year declared that four Pennsylvania hospitals in the Tower Health system had to pay property taxes because its executive pay was “eye popping” and it demonstrated “profit motives through actions such as charging management fees from its hospitals.”

    A 2020 Government Accountability Office report chided the IRS for its lack of vigilance in reviewing nonprofit hospitals’ community benefit and recommended ways to “improve IRS oversight.” A follow-up GAO report to Congress in 2023 said, “IRS officials told us that the agency had not revoked a hospital’s tax-exempt status for failing to provide sufficient community benefits in the previous 10 years” and recommended that Congress lay out more specific standards. The IRS declined to comment for this column.

    Attorneys general, who regulate charity at the state level, could also get involved. But, in practice, “there is zero accountability,” West said. “Most nonprofits live in fear of the AG. Not hospitals.”

    Today’s big hospital systems do miraculous, lifesaving stuff. But they are not channeling Mother Teresa. Maybe it’s time to end the community benefit charade for those that exploit it, and have these big businesses pay at least some tax. Communities could then use those dollars in ways that directly benefit residents’ health.

    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.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • 14 Powerful Strategies To Prevent Dementia

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    Dementia risk starts climbing very steeply after the age of 65, but it’s not entirely predetermined. Dr. Brad Stanfield, a primary care physician, has insights:

    The strategies

    We’ll not keep them a mystery; they are:

    • Cognitive stimulation: which means genuinely challenging mental activities using a variety of mental faculties. This will usually mean that anything that is just “same old, same old” all the time will stop giving benefits after a short while once it becomes rote, and you’ll need something harder and/or different.
    • Hearing health: being unable to participate in conversations increases dementia risk; hearing aids can help.
    • Eyesight health: similar to the above; regular eye tests are good, and the use of glasses where appropriate.
    • Depression management: midlife depression is linked to later life dementia, likely in large part due to social isolation and a lack of stimulation, but either way, treating depression earlier reduces later dementia risk.
    • Exercising regularly: what’s good for the heart is good for the brain; the brain is a hungry organ and the blood is what feeds it (and removes things that shouldn’t be there)
    • Head injury avoidance: even mild head injuries can cause problems down the road. Protecting one’s head in sports, and even while casually cycling, is important.
    • Smoking cessation: just don’t smoke; if you smoke, make it a top priority to quit unless you are given direct strong medical advice to the contrary (there are cases, few and far between, whereby quitting smoking genuinely needs to be deferred until after something else is dealt with first, but they are a lot rarer than a lot of people who are simply afraid of quitting would like to believe)
    • Cholesterol management: again, healthy blood means a healthy brain, and that goes for triglycerides too.
    • Weight management: obesity, especially waist to hip ratio (indicating visceral abdominal fat specifically) is associated with many woes, including dementia.
    • Diabetes management: once again, healthy blood means a healthy brain, and that goes for blood sugar management too.
    • Blood pressure management: guess what, healthy blood still means a healthy brain, and that goes for blood pressure too.
    • Alcohol reduction/cessation: alcohol is bad for pretty much everything, and for most people who drink, quitting is probably the top thing to do after quitting smoking.
    • Social engagement: while we all may have our different preferences on a scale of introversion to extroversion, we are fundamentally a social species and thrive best with social contact, even if it’s just a few people.
    • Air pollution reduction: avoiding pollutants, and filtering the air we breathe where pollutants are otherwise unavoidable, makes a measurable difference to brain health outcomes.

    For more information on all of these (except the last two, which really he only mentions in passing), enjoy:

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

    Want to learn more?

    You might also like to read:

    How To Reduce Your Alzheimer’s Risk ← our own main feature on the topic

    Take care!

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  • Artichoke vs Eggplant – Which is Healthier?

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    Our Verdict

    When comparing artichoke to eggplant, we picked the artichoke.

    Why?

    It was quite one-sided today!

    In terms of macros, artichoke has nearly 2x the fiber and carbs, and more than 3x the protein, making it the most nutrient-dense option by far in this round.

    In the category of vitamins, artichoke has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, and K, while eggplant boasts only (slightly) more vitamin E, yielding a 9:1 victory for artichoke.

    Looking at minerals next, artichoke has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while eggplant boasts only (slightly) more selenium, giving an 8:1 victory for artichoke in this round.

    In other considerations, artichoke is much higher in polyphenols, so that’s another point in its favor.

    Adding up the sections is barely needed today; it’s a clear total win for artichoke. Still, do enjoy either or both (perhaps together; ratatouille is a great option to use them both and more), as diversity is good!

    Want to learn more?

    You might like:

    Enjoy!

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  • 8 Ancient Exercises For Modern Strength

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    Sometimes, the latest gym equipment isn’t really what we most need, to train good human movement:

    Be strong, mobile, capable

    Consider:

    • Wall reachbacks: from ancient arching routines, this modern version trains spinal extension, counteracts desk posture, strengthens your spine and shoulders, and more.
    • Arm spirals: from martial arts warm-ups, this one builds shoulder mobility with control, links breath and movement, and improves upper body mobility.
    • Wu bounce: a martial arts bouncing drill, this develops elastic strength, tendon resilience, and flexibility. It’s good to start gradually and work up.
    • Horse stance flow: a very old one, which builds isometric leg strength while keeping your upper body mobile, and teaches a good tension/relaxation split.
    • Sumo ground squat: inspired by sumo and farm labor, this squat strengthens the hips, knees, ankles, and teaches deep ground control.
    • Loaded bear crawl: primal crawling with added load, this trains total body strength, core stability, and grip—in short, it builds versatile real-world strength.
    • Predator crawl: a hunting-based movement which integrates shoulders, core, and hips; it builds endurance and counter-coordination. You can load with sandbag or drag weight.
    • Primal roll and rise: a prehistoric ground-to-stand movement, which connects your spine, hips, shoulders, improving balance and being a good indicator of longevity.

    For more on each of these plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    The Most “Bang For Buck” Mobility Exercises

    Take care!

    Don’t Forget…

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