Ultrasound vs Arthritis!

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First things first: arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation).

Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

Some forms, such as rheumatoid arthritis, are of the inflammatory kind. We wrote about that previously:

See: Avoiding/Managing Rheumatoid Arthritis

You may be wondering: how does one get non-inflammatory inflammation of the joints?

The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause.

We wrote about that previously, too: Avoiding/Managing Osteoarthritis

So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can; it’s just not the prime focus.

Today we’ll be looking at some new research that shows how the body can tackle this inflammation in a very different way:

Switching it up

The body has different kinds of immune response, some of it being good and necessary and some of it being misfiring. Similarly, when it comes specifically to macrophages, which are specialist white blood cells that “eat” things that need to be removed. There are two kinds, inflammatory and non-inflammatory. The former aggressively “eat” invaders. The latter are more like cellular janitors.

Specifically:

  • M1 macrophages: promote inflammation to clear damaged tissue and fight infection, but prolonged activity can damage healthy tissue.
  • M2-like macrophages: promote tissue repair, healing, and recovery.

What this most recent study found is that continuous low-intensity ultrasound encouraged macrophages to shift from the inflammatory M1 state towards the reparative M2-like state.

In particular, instead of using standard laboratory methods to trigger inflammation, they used fibronectin fragments, molecules released from damaged joint tissue, creating a model that more closely resembles what happens after a real joint injury.

The results, in few words, were:

  • Reduced biological markers associated with inflammation (this is an improvement)
  • Increased markers associated with tissue repair and M2-like macrophages (this is also an improvement)
  • Altered coordinated patterns of gene activity linked to immune responses (this is a bit complex, but the short version is that this appears to be at least a large part of what causes the other two things to happen, since the genes in question pertain to these kinds of macrophage activity)

The main advantages, of course, are that this is drug-free, non-invasive, and designed to regulate the body’s own immune response rather than suppress it with medication.

You can read the paper in full, here: Continuous low-intensity ultrasound influences the transcriptomic profile in M1 macrophages by downregulating inflammation and promoting M2-like markers

Want to learn more?

For specifically the pain management aspect, you might like to consider:

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  • The Truth About MMS

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    First, what it is:

    Sodium chlorite solutions are frequently marketed in alternative medicine circles as ‘Miracle Mineral Solution’ (MMS), a panacea for a wide array of illnesses. Distributors of MMS advocate that when mixed with citric acid, it exhibits efficacy against autism and cancer, as well as against various microbial pathogens including SARS-CoV-2-19

    ~ Dr. Ruth Dudek-Wicher

    So, what does the science say about this?

    Sodium chlorite cures autism: True or False?

    False! Or at least, and we’ll say child here because it is invariably a matter of parents trying to cure their children of autism, it will not cure autism except insofar as it could kill your child and then indeed you would no longer have a child with autism.

    Learn more: Dangerous Trend: Chlorine Dioxide and Autism

    Why “chlorine dioxide” when we were talking about sodium chlorite? It’s because marketers advocate for mixing it with citric acid, which produces chlorine dioxide.

    In other words, please do not drink bleach or give bleach to others to drink.

    Sodium chlorite kills cancer cells: True or False?

    True! However, it also kills non-cancerous cells, i.e., the rest of you. So this is a little like the old “yes, this thing kills cancer cells in a petri dish, but so does a handgun”.

    Let’s look at the science here. For example,

    ❝The anticancer activity of CIO2 was assessed on DMS114 small-cell lung cancer (SCLC) cells and human umbilical vein endothelial cells (HUVEC) as control by WST-1, Annexin V, cell cycle analysis, and acridine orange staining. We for the first time investigated the possible therapeutic effects of long-term stabilized ClO2 solution (LTSCD).

    Our preliminary findings showed that LTSCD significantly inhibited the proliferation of SCLC cells (p < 0.01) with less toxicity in HUVEC cells. Additionally, LTSCD induced apoptotic cell death in SCLC cells through nuclear blebbing and vacuolar formation.

    LTSCD can be a therapeutic potential for the treatment of SCLC. However, further investigations are required to assess the LTSCD-induced cell death in SCLC both in vitro and in vivo.❞

    Read in full: The Anticancer Potential of Chlorine Dioxide in Small-Cell Lung Cancer Cells

    Sounds promising, doesn’t it?

    Just one problem, and it’s found in the bonus content you got if you clicked through to read the study

    ❝This article has been retracted by the Editors-in-Chief due to the presence of fundamental errors and methodological flaws which undermine the credibility of the study’s results and conclusions.

    The authors disagree with the decision to retract.❞

    Oops!

    Sodium chlorite kills pathogenic microbes: True or False?

    True! Mostly. It doesn’t kill all pathogenic microbes, but it does kill many. So that one is a health claim that can be at least somewhat justified by good science.

    Unfortunately… Do you remember that satirical song about the pharmaceuticals industry, featuring the fictional wonder-drug paracetamoxyfrusibendroneomycin? It has a couplet that goes:

    🎵 We tested it on animals, and none of them survived!
    But that’s ok ‘cos when we wrote the paper up, we lied 🎵

    If you’ve never heard this song, here it is on YouTube 🙂

    More seriously, this is more or less what happened in the case of sodium chlorite.

    ❝This study evaluates the in vitro antimicrobial efficacy and cytotoxicity of acidified sodium chlorite (ASC), a source of chlorine dioxide.

    Therefore, we aimed to elucidate the activity of ASC against biofilms of Staphylococcus aureus, Pseudomonas aeruginosa, Enterococcus faecalis, Streptococcus mutans, Pseudomonas aeruginosa, Escherichia coli, and Lactobacillus sp. or an organic acid (ASC1, ASC2, respectively). The lowest antimicrobial concentration of ASC registered was 0.002992% (29.92 ppm) but did not exhibit stronger antimicrobial activity than polyhexamethylene biguanide. Biofilms of S. mutans and E. coli were the most susceptible to tested formulations. Biofilm formed by L. rhamnosus displayed susceptibility to concentrations lower than the minimum biofilm eradication concentration (0.09575%, 957.5 ppm). In the in vitro cytotoxic assay towards eukaryotic fibroblasts and in vivo model of Galleria mellonella larvae concentration-related increase of cytotoxic effects was observed.

    Chlorine dioxide generated from ASC does destroy pathogens, but effective levels (around 30 ppm) also damage skin cells and caused high mortality in the in vivo model.

    Our findings demonstrate that these concentrations of ASC which can effectively eradicate biofilms, also pose potential health risks due to their in vitro and in vivo cytotoxicity.❞

    In other words, yes it can eradicate biofilms, but alas, it can also eradicate you, so please don’t.

    You can read this paper in full, here: Antimicrobial properties and toxicity challenges of chlorine dioxide used in alternative medicine

    As an aside, “toxicity challenges of chlorine dioxide used in alternative medicine” is really a very polite way of putting it. Because yes, that sure does present challenges.

    Want to learn more?

    Check out:

    How To Know Whom To Trust In The Health World

    And also: How Science News Outlets Can Lie To You (Yes, Even If They Cite Studies!)

    Take care!

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  • Elon Musk says ketamine can get you out of a ‘negative frame of mind’. What does the research say?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    X owner Elon Musk recently described using small amounts of ketamine “once every other week” to manage the “chemical tides” that cause his depression. He says it’s helpful to get out of a “negative frame of mind”.

    This has caused a range of reactions in the media, including on X (formerly Twitter), from strong support for Musk’s choice of treatment, to allegations he has a drug problem.

    But what exactly is ketamine? And what is its role in the treatment of depression?

    It was first used as an anaesthetic

    Ketamine is a dissociative anaesthetic used in surgery and to relieve pain.

    At certain doses, people are awake but are disconnected from their bodies. This makes it useful for paramedics, for example, who can continue to talk to injured patients while the drug blocks pain but without affecting the person’s breathing or blood flow.

    Ketamine is also used to sedate animals in veterinary practice.

    Ketamine is a mixture of two molecules, usually referred to a S-Ketamine and R-Ketamine.

    S-Ketamine, or esketamine, is stronger than R-Ketamine and was approved in 2019 in the United States under the drug name Spravato for serious and long-term depression that has not responded to at least two other types of treatments.

    Ketamine is thought to change chemicals in the brain that affect mood.
    While the exact way ketamine works on the brain is not known, scientists think it changes the amount of the neurotransmitter glutamate and therefore changes symptoms of depression.

    How was it developed?

    Ketamine was first synthesised by chemists at the Parke Davis pharmaceutical company in Michigan in the United States as an anaesthetic. It was tested on a group of prisoners at Jackson Prison in Michigan in 1964 and found to be fast acting with few side effects.

    The US Food and Drug Administration approved ketamine as a general anaesthetic in 1970. It is now on the World Health Organization’s core list of essential medicines for health systems worldwide as an anaesthetic drug.

    In 1994, following patient reports of improved depression symptoms after surgery where ketamine was used as the anaesthetic, researchers began studying the effects of low doses of ketamine on depression.

    Depressed woman looks down
    Researchers have been investigating ketamine for depression for 30 years.
    SB Arts Media/Shutterstock

    The first clinical trial results were published in 2000. In the trial, seven people were given either intravenous ketamine or a salt solution over two days. Like the earlier case studies, ketamine was found to reduce symptoms of depression quickly, often within hours and the effects lasted up to seven days.

    Over the past 20 years, researchers have studied the effects of ketamine on treatment resistant depression, bipolar disorder, post-traumatic sress disorder obsessive-compulsive disorder, eating disorders and for reducing substance use, with generally positive results.

    One study in a community clinic providing ketamine intravenous therapy for depression and anxiety found the majority of patients reported improved depression symptoms eight weeks after starting regular treatment.

    While this might sound like a lot of research, it’s not. A recent review of randomised controlled trials conducted up to April 2023 looking at the effects of ketamine for treating depression found only 49 studies involving a total of 3,299 patients worldwide. In comparison, in 2021 alone, there were 1,489 studies being conducted on cancer drugs.

    Is ketamine prescribed in Australia?

    Even though the research results on ketamine’s effectiveness are encouraging, scientists still don’t really know how it works. That’s why it’s not readily available from GPs in Australia as a standard depression treatment. Instead, ketamine is mostly used in specialised clinics and research centres.

    However, the clinical use of ketamine is increasing. Spravato nasal spray was approved by the Australian Therapuetic Goods Administration (TGA) in 2021. It must be administered under the direct supervision of a health-care professional, usually a psychiatrist.

    Spravato dosage and frequency varies for each person. People usually start with three to six doses over several weeks to see how it works, moving to fortnightly treatment as a maintenance dose. The nasal spray costs between A$600 and $900 per dose, which will significantly limit many people’s access to the drug.

    Ketamine can be prescribed “off-label” by GPs in Australia who can prescribe schedule 8 drugs. This means it is up to the GP to assess the person and their medication needs. But experts in the drug recommend caution because of the lack of research into negative side-effects and longer-term effects.

    What about its illicit use?

    Concern about use and misuse of ketamine is heightened by highly publicised deaths connected to the drug.

    Ketamine has been used as a recreational drug since the 1970s. People report it makes them feel euphoric, trance-like, floating and dreamy. However, the amounts used recreationally are typically higher than those used to treat depression.

    Information about deaths due to ketamine is limited. Those that are reported are due to accidents or ketamine combined with other drugs. No deaths have been reported in treatment settings.

    Reducing stigma

    Depression is the third leading cause of disability worldwide and effective treatments are needed.

    Seeking medical advice about treatment for depression is wiser than taking Musk’s advice on which drugs to use.

    However, Musk’s public discussion of his mental health challenges and experiences of treatment has the potential to reduce stigma around depression and help-seeking for mental health conditions.

    Clarification: this article previously referred to a systematic review looking at oral ketamine to treat depression. The article has been updated to instead cite a review that encompasses other routes of administration as well, such as intravenous and intranasal ketamine.The Conversation

    Julaine Allan, Associate Professor, Mental Health and Addiction, Rural Health Research Institute, Charles Sturt University

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

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  • 7 Important Protein Hacks To Know

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A lot of people can struggle to get the amount of protein they want, especially if they’re not going for protein shakes and the like.

    However, it can be done quite easily, if you know how:

    “Little by little” adds up!

    Cori Lefkowitz’s tips:

    • Add an ounce: start by adding just one extra ounce of protein to your current meals to gradually increase intake without needing to make big changes.
    • Proteinify your carbs: swap regular carb sources like regular pasta, rice, or bread with higher-protein alternatives such as lentil pasta, quinoa, or Ezekiel (sprouted grain) bread.
    • Garnish with protein sprinkles: add small protein-rich toppings like nutritional yeast, parmesan (unless vegetarian/vegan), chia seeds, or hemp seeds to meals for extra grams and more nutrients, as well as simply a more fun dish.
    • Don’t write off dairy: unless you want to skip the dairy for other reasons, of course, but: you can use high-protein dairy products like Greek yogurt or cottage cheese (including lactose-free options).
    • Diversify in-meal: include two different main protein sources in each meal (she gives the examples of shrimp and eggs, or cottage cheese and chicken) to avoid monotony and increase protein without getting sick of eating the same thing.
    • Diversify in life: the more sources of protein you have in your diet, the better your general amino acid coverage will be, and the more likely you are to have your diet balanced in other ways too.
    • Get your protein early: front-load your protein by getting 30–40g at breakfast to reduce pressure later in the day and allow more flexibility later.

    For more on all of this, enjoy:

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

    Want to learn more?

    You might also like:

    Protein: How Much Do We Need, Really?

    Take care!

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  • Injured your ACL? It’s more than just a knee injury

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s an athlete’s worst fear. Hearing a loud “pop” and feeling severe pain are usually the first signs you’ve torn your anterior cruciate ligament, also known as the ACL.

    The ACL connects your shin and thigh bones, and is one of the key ligaments that help stabilise your knee joint.

    Research suggests ACL injuries are becoming increasingly common across all age groups. Children as young as ten are rupturing their ACLs, with many never regaining their pre-injury strength or ability.

    So how do ACL injuries happen? And what makes them so serious?

    Paul Kane/Getty

    Why the ACL matters

    The ACL is an indispensable part of your knee joint. Its main job is to keep your knee stable by stopping it from rotating or extending too much. This is especially important if you regularly twist, pivot or land on your knee joint.

    ACL injuries are most often a result of the fatigue-failure process. This is the idea that repeatedly using and putting strain on the ACL, without proper training, makes it significantly weaker over time.

    Doing specific strength exercises and regular physical activity can help slow this process. But if you don’t do these activities, even minor movements can gradually weaken your ACL.

    Importantly, ACL injuries don’t just affect elite athletes. Injury rates are just as high in amateur and community sport, where access to athletic rehabilitation is typically more limited. This means people playing at amateur levels can face longer, more uncertain paths to recovery compared to professional athletes who have a specialist team of medical and performance staff. As a result, many amateur athletes stop playing sport altogether.

    Why are ACL injuries so severe?

    Unlike many other tissues in the body, the ACL has a very limited capacity to heal. Once torn or damaged, it can’t regenerate in a way that restores its original structure or function.

    Detailed diagram of the ACL ligament, comparing a normal one on the left to a torn one on the right.
    The ACL is a crucial ligament in the knee joint. blueringmedia/Getty

    ACL injuries impact the stability of the knee, often causing the joint to “give way”. This leads to physical symptoms such as pain and swelling. But ACL injuries can also damage other parts of the leg including the meniscus, cartilage and other ligaments.

    Over time, a person with an ACL injury may develop osteoarthritis, a painful condition where the cartilage in your knee breaks down and causes the bones to rub together. Even with appropriate medical care, one in two people who tear their ACL will have knee osteoarthritis.

    The road to recovery

    Recovering from an ACL injury can be a long, and at times painful, process that typically lasts between nine and 12 months. Any attempt to speed this up increases the risk of re-injury. And subsequent ACL injuries often have more severe consequences than the initial rupture.

    The recovery process starts with diagnosis. This usually involves seeing a medical professional, such as a GP or physiotherapist, in a clinic. They often use MRI imaging to assess the damage to your ligaments and knee joint.

    Many people will then have surgery to reconstruct their torn ACL. This requires the surgeon to take a piece of suitable tissue, known as a graft, from another part of the body to put it where the torn ligament was. Using special screws, they then secure the replacement tissue to the bone.

    No matter how you treat an ACL injury, rehabilitation is key. An exercise physiologist or physiotherapist can help you rebuild the strength and flexibility of your knee joint through exercises focused on reducing swelling and restoring your range of motion.

    Rehabilitation is particularly important if you’re planning to return to sport. As you heal and recover, you’ll go through several phases of exercises. By taking this gradual approach, you’ll be better prepared to perform more high-risk movements, such as pivoting or jumping.

    Increasingly, ACL rehabilitation prioritises psychological health. This has given rise to a biopsychosocial approach to recovery, where recovery relies on physical healing as well as a positive mindset. Athletes can use strategies such as goal setting to manage the emotional ups-and-downs of sustaining a serious injury. This approach also recognises how crucial an athlete’s support network, which may include coaches, teammates and family, is to their recovery.

    Injuring your ACL can take an immense physical and psychological toll. That’s why getting support from qualified medical professionals, as well as a close social network, is vital.

    Daniel Kadlec, Researcher, Athlete Health and Performance, School of Medical and Health Sciences, Edith Cowan University and Caitlin Fox-Harding, Senior Lecturer/Researcher in Exercise and Sports Science, Edith Cowan University

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

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  • The Link Between Introversion & Sensory Processing

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    We’ve talked before about how to beat loneliness and isolation, and how that’s important for all of us, including those of us on the less social end of the scale.

    However, while we all need at least the option of social contact in order to be at our best, there’s a large portion of the population who also need to be able to retreat to somewhere quiet to recover from too much social goings-on.

    Clinically speaking, this sometimes gets called introversion, or at least a negative score for extroversion on the “Big Five Inventory”, the only personality-typing system that actually gets used in science. Today we’re going to be focusing on a term that typically gets applied to those generally considered introverts:

    The “highly sensitive person”

    This makes it sound like a very rare snowflake condition, when in fact the diagnostic criteria yield a population bell curve of 30:40:30, whereupon 30% are in the band of “high sensitivity”, 40% “normal sensitivity” and the remaining 30% “low sensitivity”.

    You may note that “high” and “low” together outnumber “normal”, but statistics is like that. It is interesting to note, though, that this statistical spread renders it not a disorder, so much as simply a description.

    You can read more about it here:

    Sensory-processing sensitivity and its relation to introversion and emotionality

    What it means in practical terms

    Such a person will generally seek solitude more frequently during the day than others will, and it’s not because of misanthropy (at least, statistically speaking it’s not; can’t speak for individuals!), but rather, it’s about needing downtime after what has felt like too much sensory processing resulting:

    The Effects of Multifaceted Introversion and Sensory Processing Sensitivity on Solitude-Seeking Behavior

    If this need for solitude is not met (sometimes it’s simply not practicable), then it can lead to overwhelm.

    Sidenote about overwhelm: pick your battles! No, pick fewer than that. Put some back. That’s still too many 😜

    Back to seriousness: if you’re the sort of person to walk into a room and immediately do the Sherlock Holmes thing of noticing everything about everyone, who is doing what, what has changed about the room since last time you were there, etc… Then that’s great; it’s a sign of a sharp mind, but it’s also a lot of information to process and you’re probably going to need a little decompression afterwards:

    Experiences of Adults High in the Personality Trait Sensory Processing Sensitivity: A Qualitative Study

    This is the biological equivalent of needing to let an overworked computer or phone cool down after excessive high-intensity use of its CPU.

    The same goes if you’re the sort of person who goes into “performance mode” when in company, is “the life and soul of the party” etc, and/or perhaps “the elegant hostess”, but needs to then collapse afterwards because it’s more of a role you play than your natural inclination.

    Take care of your battery

    To continue the technological metaphor from earlier, if you repeatedly overuse a device without allowing it cooldown periods, it will break down (and if it’s a certain generation of iPhone, it might explode).

    Similarly, if you repeatedly overuse your own highly sensitive senses (such as being often in social environment where there’s a lot going on) without allowing yourself adequate cooldown periods, you will break down (or indeed, explode: not literally, but some people are prone to emotional outbursts after bottling things up).

    None of this is good for the health, not in the short term and not in the long term, either:

    Sensory processing sensitivity as a predictor of health-related quality of life outcomes via stress and sleep quality

    With that in mind, take care to take care of yourself, meeting your actual needs instead of just those that get socially assumed.

    Want to take the test?

    Here’s a two-minute test (results available immediately right there on-screen; no need to give your email or anything) 😎

    Want to know more?

    We reviewed this book about playing to one’s strengths in the context of sensitivity, a while back, and highly recommend it:

    Sensitive – by Jenn Granneman and Andre Sólo

    Enjoy!

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  • No Gym? 7 Isometric Holds Every Woman Needs

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Sometimes, simple is best!

    So let’s keep it simple:

    The exercises are:

    1. Plank: put your hands directly under your shoulders with your elbows at 90 degrees, push the ground away, spread your shoulder blades, squeeze your glutes, and keep your entire body rigid while holding for 20–60 seconds, using a wall, chair, or high plank variation if needed.
    2. Low push-up hold: lower yourself to the bottom of a push-up with your elbows at roughly 45 degrees and your body in a straight line, then hold the position for 10–20 seconds on your toes or knees, to build control and pressing strength.
    3. Boat pose (Navasana): balance on your sitting bones with your chest lifted and your spine long while lifting your feet off the floor, progressing from bent knees to straight legs in a V-shape and holding for 20–60 seconds.
    4. Side plank: support yourself on one forearm with your feet stacked, lift your hips until your body forms a straight line, and hold for 15–60 seconds per side, to strengthen your obliques, core, glutes, and shoulder stabilizers.
    5. Wall sit: slide down a wall until your thighs are parallel to the floor and your knees form 90-degree angles over your ankles, then hold the position for 20–60 seconds while keeping your back flat against the wall.
    6. L-sit: sit with your legs straight, put your hands beside your hips, press through your hands, and lift your body and legs off the floor while keeping your legs parallel to the ground, to develop advanced core, shoulder, and tricep strength.
    7. Low boat hold: lean back slightly with your legs extended low to the floor while maintaining a long spine and engaged core, then hold the position for 20–60 seconds, to more intensely challenge your deep abdominal muscles and hip flexors.

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

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

    Want to learn more?

    You might also like:

    When Bad Joints Stop You From Exercising (5 Things To Change) ← isometric exercises (and other low-impact training methods) are #1 on this five-point plan! Can you guess the other four?

    Take care!

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