What’s Your Vascular Dementia Risk?

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We often say that “what’s good for your heart is good for your brain”, and this is because the former feeds the latter, with oxygen and nutrients, and also clears away detritus like beta-amyloid (associated with Alzheimer’s) and alpha-synuclein (associated with Parkinson’s).

For more on those, see: How To Clean Your Brain (Glymphatic Health Primer)

For this reason, there are many risk factors that apply equally cardiovascular disease (CVD), and neurodegenerative diseases like Alzheimer’s and other vascular dementias, as well as stroke risk.

The link between the two has also been studied; recently a team of scienists led by Dr. Anisa Dhana asked the question:

❝What is the association between cardiovascular health (CVH) and biomarkers of neurodegeneration, including neurofilament light chain and total tau?❞

To answer this, they looked at data from more than 10,000 Americans aged 65+; of these, they were able to get serum samples from 5,470 of them, and tested those samples for the biomarkers of neurodegeneration mentioned above.

They then tabulated the results with cardiovascular health scores based on the American Heart Association (AHA)’s “Life’s Simple 7” tool, and found, amongst other things:

  • 34.6% of participants carried the APOE e4 allele, a genetic risk factor for Alzheimer’s.
  • Higher CVH scores were associated with lower NfL levels, but not with t-tau concentrations.
  • APOE e4 carriers with high CVH had significantly lower NfL levels.
  • Race did not influence the CVH-NfL relationship.
  • Higher CVH was linked to a slower annual increase in NfL levels but did not affect t-tau changes.
  • Over 10 years, participants with the lowest CVH scores saw a 7.1% annual increase in NfL levels, while those with the highest CVH scores had a 5.2% annual increase.
  • Better CVH is linked to lower serum NfL levels, regardless of age, sex, or race.
  • CVH is particularly crucial for APOE e4 carriers

In other words: higher cardiovascular health meant lower markers of neurodegeneration, and this not only still held true for APOE e4 carriers, but also, the benefits actually even more pronounced in those participants.

You may be wondering: “but it said it helped with NfL levels, not t-tau concentrations?” And, indeed, it is so. But this means that the overall neurodegeneration risk is still inversely proportional to cardiovascular health; it just means it’s not a magical panacea and we must still do other things too.

See also: How To Reduce Your Alzheimer’s Risk

And as for the study, you can read the paper itself in full here:

Cardiovascular Health and Biomarkers of Neurodegenerative Disease in Older Adults

Life’s Simple 7

We mentioned that they used the AHA’s “Life’s Simple 7” tool to assess cardiovascular health; it is indeed simple, but important. Here it is:

MetricPoorIntermediateIdeal
Current smokingYesFormer ≤12 moNever or quit >12 mo
BMI, kg/m2≥3025–29.9<25
Physical activityNone1–149 min/wk of moderate activity or 1–74 min/wk of vigorous activity or 1–149 min/wk of moderate and vigorous activity≥150 min/wk of moderate activity or ≥75 min/wk of vigorous activity or ≥150 min/wk of moderate and vigorous activity
Diet pattern score*0–12–34–5
Total cholesterol, mg/dL≥240200–239 or treated to goal<200
Blood pressure, mm HgSBP ≥140 or DBP ≥90SBP 120–139 or DBP 80–89 or treated to goal<120/<80
Fasting plasma glucose, mg/dL≥126100–125 or treated to goal<100

*Each of the following 5 diet elements is given a score of 1: (1) ≥4.5 cups/day of fruits and vegetables; (2) ≥2 servings/week of fish; (3) ≥3 servings/day of whole grains; (4) no more than 36 oz/wk of sugar‐sweetened beverages; and (5) no more than 1500 mg/d of sodium.

As the AHA notes,

❝Unfortunately, 99% of the U.S. adult population has at least one of seven cardiovascular health risks: tobacco use,
poor diet, physical inactivity, unhealthy weight, high blood pressure, high cholesterol or high blood glucose.❞

It then goes on to talk about the financial burden of this on employers, but this was taken from a workplace health resource, and we recognize the rest of it won’t be of pressing concern for most of our readers. In case you are interested though, here it is:

American Heart Association | Life’s Simple 7® Journey to Health™

For a more practical (if you’re just a private individual and employee healthcare is not your main concern) overview, see:

American Heart Association’s Life’s Simple 7: Lifestyle Recommendations, Polygenic Risk, and Lifetime Risk of Coronary Heart Disease

Want to know more?

Here are some very good starting points for improving each of those 7 metrics, as necessary:

  1. Which Addiction-Quitting Methods Work Best?
  2. How To Lose Weight (Healthily!)
  3. The Doctor Who Wants Us To Exercise Less, & Move More
  4. Which Diet? Top Diets Ranked By Experts
  5. Lower Cholesterol Naturally, Without Statins
  6. 10 Ways To Lower Blood Pressure Naturally
  7. 10 Ways To Balance Your Blood Sugars

Take care!

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  • Artichoke vs Okra – Which is Healthier?

    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.

    Our Verdict

    When comparing artichoke to okra, we picked the okra.

    Why?

    Both have their merits, but there is a winner in the end:

    In terms of macros, artichoke gets off to a good start with more fiber, carbs, and protein. The differences aren’t huge, but they’re there, so this is a nominal first-round win for artichoke.

    In the category of vitamins, artichoke has negligibly more of vitamins B5 and B9, while okra has a lot more of vitamins A, B1, B6, C, E, and K, winning this round by a huge margin.

    Looking at minerals, artichoke has more copper, iron, phosphorus, and potassium, while okra has more calcium, magnesium, manganese, selenium, and zinc, giving okra a modest win in this round.

    In other considerations, they’re both abundant in polyphenols, with nothing to strongly set one ahead of the other.

    Adding up the sections makes for an overall win for okra, but by all means do enjoy either or both, as diversity is best!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • 5 Ways To Avoid Hearing Loss

    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.

    Hear Ye, Hear Ye

    Hearing loss is often associated with getting older—but it can strike at any age. In the US, for example…

    • Around 13% of adults have hearing difficulties
    • Nearly 27% of those over 65 have hearing difficulties

    Complete or near-complete hearing loss is less common. From the same source…

    • A little under 2% of adults in general had a total or near-total inability to hear
    • A little over 4% of those over 65 had a total or near-total inability to hear

    Source: CDC | Hearing Difficulties Among Adults: United States, 2019

    So, what to do if we want to keep our hearing as it is?

    Avoid loud environments

    An obvious one, but it bears stating for the sake of being methodical. Loud environments damage our ears, but how loud is too loud?

    You can check how loud an environment is by using a free smartphone app, such as:

    Decibel Pro: dB Sound Level Meter (iOS / Android)

    An 82 dB environment is considered safe for 16 hours. That’s the equivalent of, for example moderate traffic.

    Every 3 dB added to that halves the safe exposure time, for example:

    • An 85 dB environment is considered safe for 8 hours. That’s the equivalent of heavier traffic, or a vacuum cleaner.
    • A 94 dB environment is considered safe for 1 hour. That might be a chainsaw, a motorcycle, or a large sporting event.

    Many nightclubs or concert venues often have environments of 110 dB and more. So the safe exposure time would be under two minutes.

    Source: NIOSH | Noise and Hearing Loss

    With differences like that per 3 dB increase, then you may want to wear hearing protection if you’re going to be in a noisy environment.

    Discreet options include things like these -20 dB silicone ear plugs that live in a little case on one’s keyring.

    Stop sticking things in your ears

    It’s said “nothing smaller than your elbow should go in your ear canal”. We’ve written about this before:

    What’s Good (And What’s Not) Against Earwax

    Look after the rest of your health

    Our ears are not islands unaffected by the rest of our health, and indeed, they’re larger and more complex organs than we think about most of the time, since we only tend to think about the (least important!) external part.

    Common causes of hearing loss that aren’t the percussive injuries we discussed above include:

    • Diabetes
    • High blood pressure
    • Smoking
    • Infections
    • Medications

    Lest that last one sound a little vague, it’s because there are hundreds of medications that have hearing loss as a potential side-effect. Here’s a list so you can check if you’re taking any of them:

    List of Ototoxic Medications That May Cause Tinnitus or Hearing Loss

    Get your hearing tested regularly.

    There are online tests, but we recommend an in-person test at a local clinic, as it won’t be subject to the limitations and quirks of the device(s) you’re using. Pretty much anywhere that sells hearing aids will probably offer you a free test, so take advantage of it!

    And, more generally, if you suddenly notice you lost some or all of your hearing in one or more ears, then get thee to a doctor, and quickly.

    Treat it as an emergency, because there are many things that can be treated if and only if they are caught early, before the damage becomes permanent.

    Use it or lose it

    This one’s important. As we get older, it’s easy to become more reclusive, but the whole “neurons that fire together, wire together” neuroplasticity thing goes for our hearing too.

    Our brain is, effectively, our innermost hearing organ, insofar as it processes the information it receives about sounds that were heard.

    There are neurological hearing problems that can show up without external physical hearing damage (auditory processing disorders being high on the list), but usually these things are comorbid with each other.

    So if we want to maintain our ability to process the sounds our ears detect, then we need to practice that ability.

    Important implication:

    That means that if you might benefit from a hearing aid, you should get it now, not later.

    It’s counterintuitive, we know, but because of the neurological consequences, hearing aids help people retain their hearing, whereas soldiering on without can hasten hearing loss.

    On the topic of hearing difficulty comorbidities…

    Tinnitus (ringing in the ears) is, paradoxically, associated with both hearing loss, and with hyperacusis (hearing supersensitivity, which sounds like a superpower, but can be quite a problem too).

    Learn more about managing that, here:

    Tinnitus: Quieting The Unwanted Orchestra In Your Ears

    Take care!

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  • Cranberries vs Goji Berries – Which is Healthier?

    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.

    Our Verdict

    When comparing cranberries to goji berries, we picked the cranberries.

    Why?

    Both are great! And your priorities may differ. Here’s how they stack up:

    In terms of macros, goji berries have more protein, carbs, and fiber. This is consistent with them generally being eaten very dried, whereas cranberries are more often eaten fresh or from frozen, or partially rehydrated. In any case, goji berries are the “more food per food” option, so it wins this category. The glycemic indices are both low, by the way, though goji berries are the lower.

    When it comes to vitamins, cranberries have more of vitamins B1, B2, B3, B5, B6, B9, E, K, and choline, while goji berries have more of vitamins A and C. Admittedly it’s a lot more, but still, on strength of overall vitamin coverage, the clear winner here is cranberries.

    We see a similar story when it comes to minerals: cranberries have more copper, magnesium, manganese, phosphorus, potassium, selenium, and zinc, while goji berries have (a lot) more calcium and iron. Again, by strength of overall mineral coverage, the clear winner here is cranberries.

    Cranberries do also have some extra phytochemical benefits, including their prevention/cure status when it comes to UTIs—see our link below for more on that.

    At any rate, enjoy either or both, but those are the strengths and weaknesses of these two berries!

    Want to learn more?

    You might like to read:

    Take care!

    Share This Post

  • Lemon vs Raspberries – Which is Healthier?

    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.

    Our Verdict

    When comparing lemons to raspberries, we picked the raspberries.

    Why?

    While both have their place, there was a clear winner here:

    In terms of macros, raspberries have more than 2x the fiber for approximately equal carbs and equal (minimal) protein, scoring an easy first-round win.

    In the category of vitamins, lemons have more of vitamins B1, B6, and of course C, while raspberries have more of vitamins A, B2, B3, B5, B7, B9, E, and K, winning a second round.

    Looking at minerals, lemons have more calcium and selenium, while raspberries have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, winning their third round in a row.

    When it comes to other considerations, raspberries also have a much higher polyphenol content, winning a fourth round easily.

    Adding up the sections is not difficult arithmetic today; it’s a clear overall win for for raspberries, but by all means do enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    21 Most Beneficial Polyphenols & What Foods Have Them

    Enjoy!

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  • Cauliflower vs Potatoes – Which is Healthier?

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    Our Verdict

    When comparing cauliflower to potatoes, we picked the cauliflower.

    Why?

    Both have their different merits, but we say cauliflower comes out on top:

    In terms of macros, potatoes have more than 4x the carbs and very slightly more protein, for the same fiber. This carb density is a feature not a bug; potatoes were designed to be as energy-dense as possible (yes, literally engineered to be that way by Peruvian agricultural scientists some thousands of years ago). Whether that amounts to being a pro or a con in today’s society is a somewhat subjective matter, so in the interests of fairness we’ll call this first round a tie.

    In the category of vitamins, cauliflower has more of vitamins B2, B5, B9, C, E, and K, while potatoes have more of vitamins B1, B3, and B6, yielding a 6:3 win to cauliflower here.

    Looking at minerals, cauliflower has more calcium and selenium, while potatoes have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, winning this round easily.

    In other considerations, cauliflower is higher in polyphenols, and also contains sulforaphane, which makes this another round in cauliflower’s favor.

    Adding up the sections makes for an overall win for cauliflower, but by all means do enjoy either or both, as both have their merits, and diversity is best!

    Want to learn more?

    You might like:

    Do Potatoes & Other Nightshades Cause Inflammation & Worsen Arthritis?

    Enjoy!

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  • Can apps and digital resources support your child with autism or ADHD?

    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.

    Neurodevelopmental conditions such as attention deficit hyperactivity disorder (ADHD) and autism affect about one in ten children. These conditions impact development, behaviour and wellbeing.

    But children with these conditions and their caregivers often can’t get the support they need. Families report difficulties accessing health-care providers and experience long wait lists to receive care.

    Digital tools, such as apps and websites, are often viewed as a solution to these gaps. With a single click or a download, families might be able to access information to support their child.

    There are lots of digital tools available, but it’s hard to know what is and isn’t useful. Our new study evaluated freely available digital resources for child neurodevelopment and mental health to understand their quality and evidence base.

    We found many resources were functional and engaging. However, resources often lacked evidence for the information provided and the claimed positive impact on children and families.

    This is a common problem in the digital resource field, where the high expectations and claims of impact from digital tools to change health care have not yet been realised.

    Fabio Principe/Shutterstock

    What type of resources?

    Our study identified 3,435 separate resources, of which 112 (43 apps and 69 websites) met our criteria for review. These resources all claimed to provide information or supports for child neurodevelopment, mental health or wellbeing.

    Resources had to be freely available, in English and have actionable information for children and families.

    The most common focus was on autism, representing 17% of all resources. Resources suggested they provided strategies to promote speech, language and social development, and to support challenging behaviours.

    Other common areas included language and communication (14%), and ADHD (10%).

    Resources had various purposes, including journalling and providing advice, scheduling support, and delivering activities and strategies for parents. Resources delivered information interactively, with some apps organising content into structured modules.

    Resources also provided options for alternative and assistive communication for people with language or communication challenges.

    Most apps were functional and accessible

    Our first question was about how engaging and accessible the information was. Resources that are hard to use aren’t used frequently, regardless of the information quality.

    We evaluated aesthetics, including whether digital tools were easy to use and navigate, stylistically consistent, with clean and appealing graphics for users.

    Most resources were rated as highly engaging, with strong accessibility and functionality.

    Girl plays on laptop
    Most apps and websites we evaluated were engaging. jamesteohart/Shutterstock

    But many lacked quality information

    We ranked resources on various features from 1 (inadequate) to 5 (excellent), with a ranking of 3 considered acceptable. These ratings looked at how credible the resource was and whether there was evidence supporting it.

    Despite their functionality, 37% of reviewed apps did not meet the minimum acceptable standards for information quality. This means many apps could not be recommended. Most websites fared better than apps.

    There also wasn’t a lot of scientific evidence to suggest using either apps or digital resources actually helped families. Studies show long-term engagement with digital tools is rare, and downloads don’t correspond to frequent usage or benefits.

    Digital tools are often viewed as a panacea to health-care gaps, but the evidence is yet to show they fill such gaps. Digital health is a fast-moving field and resources are often made available before they have been properly evaluated.

    What should you look for in digital resources?

    We found the highest quality resources were developed in collaboration with institutions, such as health, university or government groups.

    One highly rated resource was the Raising Children’s Network and the associated app, Raising Healthy Minds. These are co-developed with a university and hospital, and by people with appropriate qualifications.

    This resource provides information to support children’s overall health, development and wellbeing, with dedicated sections addressing neurodevelopmental needs and concerns.

    The Raising Children Network provides resources for child health, including neurodevelopmental needs. Raising Children Network screenshot

    Our research shows parents can assess whether digital resources are high quality by checking they are:

    • factually correct. Look for where the app or resource is getting its information. Does the author have the qualifications and training to provide the information? Are they a registered health expert who is accountable to a regulatory body (such as AHPRA, the Australian Health Practitioners Regulation Agency) for providing information that does not cause harm?
    • consistent across multiple credible sources, such as health institutions.
    • linked to supporting information. Look for reliable links to reputable institutions. Links to peer-reviewed scientific journals are often helpful as those articles will also usually describe the limitations of the research presented.
    • up-to-date. Apps should be frequently updated. For websites, dates of update are usually found on the homepage or at the bottom of individual pages.
    Man concentrates on computer, holding sheet of paper
    Check when information was last updated. fizkes/Shutterstock

    Beware of red flags

    Some things to watch out for are:

    • testimonials and anecdotes without evidence and scientific links to back the anecdotes up. If it sounds too good to be true, it probably is.
    • no information provided about conflicts of interest. Organisations gain when you click on their links or take their advice (financial, reputation and brand development). Think about what they gain when you use their information to help keep a balanced perspective.

    Remember, the app’s star rating doesn’t mean it will contain factual information from a reliable source or be helpful for you and your child.

    The role of digital tools

    Digital tools won’t usually replace a health professional, but they can support care in many different ways. They may be used to help to educate and prepare for meetings, and to collaborate with health providers.

    They may also be used to collect information about daily needs. Studies show reporting on sleep in children can be notoriously difficult, for example. But tracking sleep behaviour with actigraphy, where movement and activity patterns are measured using a wearable device, can provide information to support clinical care. With the promise of artificial intelligence, there will also be new opportunities to support daily living.

    Our findings reflect a broader problem for digital health, however. Much investment is often made in developing products to drive use, with spurious claims of health benefits.

    What’s needed is a system that prioritises the funding, implementation and evaluation of tools to demonstrate benefits for families. Only then may we realise the potential of digital tools to benefit those who use them.

    Kelsie Boulton, Senior Research Fellow in Child Neurodevelopment, Brain and Mind Centre, University of Sydney and Adam Guastella, Professor and Clinical Psychologist, Michael Crouch Chair in Child and Youth Mental Health, University of Sydney

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

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