The Surprising Link Between Serotonin & IBS

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These are two things that don’t usually appear in the same sentence much:

  1. Serotonin
  2. IBS

Yet, both are related to the gut (serotonin is mostly made there, and IBS is irritable bowel syndrome that can’t really live anywhere else), and that’s why this topic is…

More than a gut feeling

Researchers (Chiara H. Moretti) have identified two gut bacterial species (Limosilactobacillus mucosae and Ligilactobacillus ruminis) that work together to produce biologically active serotonin.

Importantly, people with IBS were found to have lower levels of Limosilactobacillus mucosae, suggesting the loss of this microbe may reduce serotonin production and disrupt normal bowel movement.

But how?

Serotonin controls gut movement! The gut’s nervous system uses serotonin to coordinate muscle contractions that push food through your intestines, so higher serotonin generally speeds transit while lower serotonin slows it.

In IBS, imbalanced serotonin signaling can make intestinal movement either too fast or too slow, contributing to…

  • diarrhea-predominant IBS when serotonin activity is high, or
  • constipation-predominant IBS when serotonin activity is low

Further, because the enteric (gut) nervous system communicates with the brain via the vagus nerve, changes in gut serotonin can influence both digestion and symptoms like pain or discomfort (see for example: The Vagus Nerve: The Brain-Gut Highway and The Brain-Gut Highway: A Two-Way Street)

To test this, Dr. Moretti and her team did a mouse study, and found that when the bacteria were introduced into germ-free mice with low serotonin levels and IBS, intestinal serotonin increased, the number of nerve cells in the colon rose, and intestinal transit time returned to normal.

You can read the paper itself, here: Identification of human gut bacteria that produce bioactive serotonin and promote colonic innervation

Want to learn more?

For other less well-known things that serotonin does for us, check out:

Serotonin For More Than Just Happiness

Take care!

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  • The Herbal Supplement That Rivals Prozac

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    Flower Power: St. John’s Wort’s Drug-Level Effectiveness

    St. John’s wort is a small yellow flower, extract of which can be bought inexpensively off-the-shelf in pretty much any pharmacy in most places.

    It’s sold and used as a herbal mood-brightener.

    Does it work?

    Yes! It’s actually very effective. This is really uncontroversial, so we’ll keep it brief.

    The main findings of studies are that St. John’s wort not only gives significant benefits over placebo, but also works about as well as prescription anti-depressants:

    A systematic review of St. John’s wort for major depressive disorder

    They also found that fewer people stop taking it, compared to how many stop taking antidepressants. It’s not known how much of this is because of its inexpensive, freely-accessible nature, and how much might be because it gave them fewer adverse side effects:

    Clinical use of Hypericum perforatum (St John’s wort) in depression: A meta-analysis

    How does it work?

    First and foremost, it’s an SSRI—a selective serotonin reuptake inhibitor. Basically, it doesn’t add serotonin, but it makes whatever serotonin you have, last longer. Same as most prescription antidepressants. It also affects adenosine and GABA pathways, which in lay terms, means it promotes feelings of relaxation, in a similar way to many prescription antianxiety medications.

    Mechanism of action of St John’s wort in depression: what is known?

    Any problems we should know about?

    Yes, definitely. To quote directly from the National Center for Complementary and Integrative Health:

    St. John’s wort can weaken the effects of many medicines, including crucially important medicines such as:

    • Antidepressants
    • Birth control pills
    • Cyclosporine, which prevents the body from rejecting transplanted organs
    • Some heart medications, including digoxin and ivabradine
    • Some HIV drugs, including indinavir and nevirapine
    • Some cancer medications, including irinotecan and imatinib
    • Warfarin, an anticoagulant (blood thinner)
    • Certain statins, including simvastatin

    Click here for a more comprehensive list of interactions, contraindications, and potential side effects

    I’ve read all that, and want to try it!

    As ever, we don’t sell it (or anything else), but here’s an example product on Amazon.

    Please be safe and do check with your doctor and/or pharmacist, though!

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  • Visceral Belly Fat & How To Lose It

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    Visceral Belly Fat & How To Lose It

    We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

    So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

    What is visceral fat?

    First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

    Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).

    Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

    So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

    So what can we do?

    Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

    Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

    Cut alcohol use

    This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

    Get better sleep

    You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

    So, the verdict is clear: you snooze, you lose (visceral fat)!

    Tweak your diet

    You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

    If you’d like to learn more and enjoy videos, here’s an informative one to get you going!

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

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  • Health Insurers Limit Coverage of Prosthetic Limbs, Questioning Their Medical Necessity

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    When Michael Adams was researching health insurance options in 2023, he had one very specific requirement: coverage for prosthetic limbs.

    Adams, 51, lost his right leg to cancer 40 years ago, and he has worn out more legs than he can count. He picked a gold plan on the Colorado health insurance marketplace that covered prosthetics, including microprocessor-controlled knees like the one he has used for many years. That function adds stability and helps prevent falls.

    But when his leg needed replacing last January after about five years of everyday use, his new marketplace health plan wouldn’t authorize it. The roughly $50,000 leg with the electronically controlled knee wasn’t medically necessary, the insurer said, even though Colorado law leaves that determination up to the patient’s doctor, and his has prescribed a version of that leg for many years, starting when he had employer-sponsored coverage.

    “The electronic prosthetic knee is life-changing,” said Adams, who lives in Lafayette, Colorado, with his wife and two kids. Without it, “it would be like going back to having a wooden leg like I did when I was a kid.” The microprocessor in the knee responds to different surfaces and inclines, stiffening up if it detects movement that indicates its user is falling.

    People who need surgery to replace a joint typically don’t encounter similar coverage roadblocks. In 2021, 1.5 million knee or hip joint replacements were performed in United States hospitals and hospital-owned ambulatory facilities, according to the federal Agency for Healthcare Research and Quality, or AHRQ. The median price for a total hip or knee replacement without complications at top orthopedic hospitals was just over $68,000 in 2020, according to one analysis, though health plans often negotiate lower rates.

    To people in the amputee community, the coverage disparity amounts to discrimination.

    “Insurance covers a knee replacement if it’s covered with skin, but if it’s covered with plastic, it’s not going to cover it,” said Jeffrey Cain, a family physician and former chair of the board of the Amputee Coalition, an advocacy group. Cain wears two prosthetic legs, having lost his after an airplane accident nearly 30 years ago.

    AHIP, a trade group for health plans, said health plans generally provide coverage when the prosthetic is determined to be medically necessary, such as to replace a body part or function for walking and day-to-day activity. In practice, though, prosthetic coverage by private health plans varies tremendously, said Ashlie White, chief strategy and programs officer at the Amputee Coalition. Even though coverage for basic prostheses may be included in a plan, “often insurance companies will put caps on the devices and restrictions on the types of devices approved,” White said.

    An estimated 2.3 million people are living with limb loss in the U.S., according to an analysis by Avalere, a health care consulting company. That number is expected to as much as double in coming years as people age and a growing number lose limbs to diabetes, trauma, and other medical problems.

    Fewer than half of people with limb loss have been prescribed a prosthesis, according to a report by the AHRQ. Plans may deny coverage for prosthetic limbs by claiming they aren’t medically necessary or are experimental devices, even though microprocessor-controlled knees like Adams’ have been in use for decades.

    Cain was instrumental in getting passed a 2000 Colorado law that requires insurers to cover prosthetic arms and legs at parity with Medicare, which requires coverage with a 20% coinsurance payment. Since that measure was enacted, about half of states have passed “insurance fairness” laws that require prosthetic coverage on par with other covered medical services in a plan or laws that require coverage of prostheses that enable people to do sports. But these laws apply only to plans regulated by the state. Over half of people with private coverage are in plans not governed by state law.

    The Medicare program’s 80% coverage of prosthetic limbs mirrors its coverage for other services. Still, an October report by the Government Accountability Office found that only 30% of beneficiaries who lost a limb in 2016 received a prosthesis in the following three years.

    Cost is a factor for many people.

    “No matter your coverage, most people have to pay something on that device,” White said. As a result, “many people will be on a payment plan for their device,” she said. Some may take out loans.

    The federal Consumer Financial Protection Bureau has proposed a rule that would prohibit lenders from repossessing medical devices such as wheelchairs and prosthetic limbs if people can’t repay their loans.

    “It is a replacement limb,” said White, whose organization has heard of several cases in which lenders have repossessed wheelchairs or prostheses. Repossession is “literally a punishment to the individual.”

    Adams ultimately owed a coinsurance payment of about $4,000 for his new leg, which reflected his portion of the insurer’s negotiated rate for the knee and foot portion of the leg but did not include the costly part that fits around his stump, which didn’t need replacing. The insurer approved the prosthetic leg on appeal, claiming it had made an administrative error, Adams said.

    “We’re fortunate that we’re able to afford that 20%,” said Adams, who is a self-employed leadership consultant.

    Leah Kaplan doesn’t have that financial flexibility. Born without a left hand, she did not have a prosthetic limb until a few years ago.

    Growing up, “I didn’t want more reasons to be stared at,” said Kaplan, 32, of her decision not to use a prosthesis. A few years ago, the cycling enthusiast got a prosthetic hand specially designed for use with her bike. That device was covered under the health plan she has through her county government job in Spokane, Washington, helping developmentally disabled people transition from school to work.

    But when she tried to get approval for a prosthetic hand to use for everyday activities, her health plan turned her down. The myoelectric hand she requested would respond to electrical impulses in her arm that would move the hand to perform certain actions. Without insurance coverage, the hand would cost her just over $46,000, which she said she can’t afford.

    Working with her doctor, she has appealed the decision to her insurer and been denied three times. Kaplan said she’s still not sure exactly what the rationale is, except that the insurer has questioned the medical necessity of the prosthetic hand. The next step is to file an appeal with an independent review organization certified by the state insurance commissioner’s office.

    A prosthetic hand is not a luxury device, Kaplan said. The prosthetic clinic has ordered the hand and made the customized socket that will fit around the end of her arm. But until insurance coverage is sorted out, she can’t use it.

    At this point she feels defeated. “I’ve been waiting for this for so long,” Kaplan said.

    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.

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

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  • Hazelnuts vs Cashews – Which is Healthier?

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    Our Verdict

    When comparing hazelnuts to cashews, we picked the hazelnuts.

    Why?

    It’s close! This one’s interesting…

    In terms of macros, hazelnuts have more fiber and fats, while cashews have more protein and carbs. All in all, all good stuff all around; maybe a win for one or the other depending on your priorities. We’d pick hazelnuts here, but your preference may vary.

    When it comes to vitamins, hazelnuts have more of vitamins A, B1, B2, B3, B5, B6, B9, C, and E, while cashews have more vitamin K. An easy win for hazelnuts here, and the margins weren’t close.

    In the category of minerals, hazelnuts have more calcium, manganese, and potassium, while cashews have more copper, iron, magnesium, phosphorus, selenium, and zinc. This is a win for cashews, but it’s worth noting that cup for cup, both of these nuts provide more than the daily requirement of most of those minerals. This means that in practical terms, it doesn’t matter too much that (for example), while cashews provide 732% of the daily requirement for copper, hazelnuts “only” provide 575%. So while this category remains a victory for cashews, it’s something of a “on paper” thing for the most part.

    Adding up the sections (ambivalent + clear win for hazelnuts + nominal win for cashews) means that in total today we’re calling it in favour of hazelnuts… But as ever, enjoy both, because both are good and so is diversity!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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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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  • How To Get Rid Of Bloating Quickly (Bloating Relief Stretches)

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    There is, in fact, relief that’s quicker than waiting for it to resolve itself:

    Movements that help

    There’s a lot that can be released, and here’s how:

    1. Getting started: lie on your back with your knees bent, place one hand on your belly, and breathe gently into your belly, to calm your nervous system and thus ease the sensations of bloating.
    2. Cat/cow: come onto all fours, inhale as you lift your chest and tailbone, and exhale as you round through your spine, to mobilize your back and massage your organs.
    3. Thread the needle: reach one arm under your body and lower your shoulder to the floor, then switch sides, to create a gentle twist through your spine and upper back.
    4. Child’s pose: lower your hips back and rest as you take slow, steady breaths, to encourage relaxation and digestion.
    5. Child’s pose to cobra: inhale in child’s pose, then exhale and slide forwards into a gentle cobra, to open your chest and stimulate your abdominal area.
    6. Cross-body stretch: lie on your back, pull one knee in, and guide it across your body into a soft twist before changing sides, to support gut peristalsis.
    7. Abdominal massage: place your feet on the floor with your knees bent, and massage your belly in slow clockwise circles as you breathe.
    8. Knees to chest: draw both knees towards your chest, to create gentle (!) compression through your belly, and thus support digestion.
    9. Child’s pose with a cushion: place a cushion or folded blanket between your thighs and your belly and rest in child’s pose, to release any remaining tension and deeply relax.

    For more on all of this plus visual demonstrations, enjoy:

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

    Want to learn more?

    You might also like:

    Lymphatic Drainage Massage vs Bloating ← for a different means to the same ends

    Take care!

    Don’t Forget…

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