Xylitol: Cavity Fighter Or Gut Disruptor?

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Dr. Michelle Jorgensen explains:

The dose makes the poison

Xylitol is a natural sugar alcohol found in fruits and vegetables, and can also be synthesized in a lab. It neutralizes acids in the mouth, thus helping to prevent cavities.

Concerns about gut microbiome disruption become relevant only when xylitol is consumed in large amounts. The amount used in tooth powder and mouthwash is very small, and most of it is not swallowed (only about 10%, in the case of normal use).

To match harmful levels found in animal studies, you’d need to consume about 13 jars of tooth powder per day. So don’t do that.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

Xylitol vs Erythritol – Which is Healthier? ← the answer is xylitol, but this does discuss a concern not mentioned here, which is xylitol’s pro-thrombotic effect.

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  • The “Barrier-First” Way to Layer Skincare in Winter

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    Dr. Shereene Idris, dermatologist, explains:

    Layer up

    We’re not sure why she called this the “barrier-first” way, as the barrier does appear to be last (maybe she meant it in the “it’s most important” way, or maybe she was referring to prioritizing the skin barrier; either are possible with the things she said, and neither are confirmed as being the reason).

    In any case, the advice itself is sound:

    Her advice is to think of skincare like winter clothing—start with the thinnest layers and build up only as needed, rather than using every possible layer by default.

    Know the five hydration categories: lightweight mists, hydrating essences or toners, serums, moisturizers, and rich creams or occlusives, with the understanding that you do not necessarily need a product from every category (and in fact, you almost certainly don’t).

    With that in mind, pick and mix from the following as appropriate, and/but in this order:

    1. Hydrating mist: adds surface water but must always be sealed with subsequent layers, otherwise evaporation can worsen dryness—similar to repeatedly licking dry lips.
    2. Hydrating essence or toner: choose products explicitly formulated to hydrate rather than exfoliate, and apply with light pressure to help cushion skin and improve receptivity to treatments.
    3. Serum: a hydrating serum can be used alone, or you can choose a targeted treatment serum that also contains humectants, allowing hydration and correction to happen simultaneously.
    4. Moisturizer: supports your skin barrier and comfort, with lighter options often working under sunscreen or makeup in the morning and richer textures becoming more appropriate as winter dryness increases.
    5. Rich cream or occlusive: seals everything in overnight to reduce water loss, with zinc-based options offering additional anti-inflammatory or barrier-support benefits when skin is irritated.

    It’s also worth noting that your skin type and environment determine how many steps you need, and routines should ebb and flow with climate changes rather than remain rigid.

    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:

    Do We Need Sunscreen In Winter, Really?

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  • How Intermittent Fasting Changes Your Brain

    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.

    We’ve written before about the benefits of intermittent fasting, such as:

    Intermittent fasting is mostly enjoyed for its metabolic benefits, such as How To Prevent And Reverse Type 2 Diabetes.

    We also covered a very related topic, with intermittent fasting once again being on the suggestions list:

    Improve Your Insulin Sensitivity! ← this is actually more important even that blood sugar control itself, important as that latter is!

    Next, some additional background. This topic (the relationship between intermittent fasting and brain/cognitive health) has been touched on before by one of our guest articles:

    Does intermittent fasting have benefits for our brain?

    …which detailed several ways it can help, and/but ultimately concluded with a commentary on the need for more research.

    Today we’ll spotlight one of those much-needed studies!

    From the gut up

    As regular 10almonds readers will know, the gut and brain talk to each other, a lot, largely by means of the vagus nerve running between them.

    See also: The Brain-Gut Highway: A Two-Way Street

    For this reason, intermittent fasting was one of the habits recommended in a book we reviewed a little while back, 7 Healthy Gut Habits For Women Over 40 – by Lara West.

    Researchers (Dr. Xiaoling Wu et al.) conducted an experiment whose participants (who were all there with the goal of losing weight) completed a 2-month intermittent fasting program, while Dr. Wu and her team tracked their body composition, blood markers, gut bacteria, and brain activity using fMRI.

    The results, at a glance:

    • Weight loss:, as expected participants lost an average of 7.6 kg, equivalent to 7.8% of their starting body weight, while reducing body fat and waist circumference.
    • Metabolic improvements: blood pressure, fasting glucose, total cholesterol, LDL cholesterol, HDL cholesterol, and liver enzyme activity all decreased, showcasing broader metabolic benefits beyond weight loss.
    • Gut microbiome changes: beneficial or obesity-associated bacteria such as Faecalibacterium prausnitzii, Parabacteroides distasonis, and Bacteroides uniformis increased, while Escherichia coli (usually known to its friends simply as E. coli) decreased.
    • Brain (neurological) changes: activity decreased in several regions linked to appetite, reward, cravings, emotion, learning, and cognitive control, including the inferior frontal orbital gyrus, putamen, and anterior cingulate cortex.
    • Gut-brain link, specifically: shifts in specific gut bacteria correlated with changes in brain activity, strongly suggesting that the microbiome and brain adapt together during intermittent fasting-induced weight loss.

    As for why this happens this way, gut microbes produce neurotransmitters and other compounds that affect the nervous system, while the brain influences eating behavior and food choices, creating the two-way communication system known as the gut-brain axis, as per our article linked up above.

    In practical terms, this means a synergistic effect, that you (or at least, most people, probably including you) can leverage to get all manner of health benefits, at once!

    You can read the paper in full, here: Dynamical alterations of brain function and gut microbiome in weight loss

    Want to learn more?

    You might like this book that we reviewed; we recommend it:

    Complete Guide To Fasting – By Dr. Jason Fung

    Enjoy!

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  • Syringe Exchange Fears Hobble Fight Against West Virginia HIV Outbreak

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    CHARLESTON, http://w.va/. — More than three years have passed since federal health officials arrived in central Appalachia to assess an alarming outbreak of HIV spread mostly between people who inject opioids or methamphetamine.

    Infectious disease experts from the Centers for Disease Control and Prevention made a list of recommendations following their visit, including one to launch syringe service programs to stop the spread at its source. But those who’ve spent years striving to protect people who use drugs from overdose and illness say the situation likely hasn’t improved, in part because of politicians who contend that such programs encourage illegal drug use.

    Joe Solomon is a Charleston City Council member and co-director of SOAR WV, a group that works to address the health needs of people who use drugs. He’s proud of how his close-knit community has risen to this challenge but frustrated with the restraints on its efforts.

    “You see a city and a county willing to get to work at a scale that’s bigger than ever before,” Solomon said, “but we still have one hand tied behind our back.”

    The hand he references is easier access to clean syringes.

    In April 2021, the CDC came to Charleston — the seat of Kanawha County and the state capital, tucked into the confluence of the Kanawha and Elk rivers — to investigate dozens of newly detected HIV infections. The CDC’s HIV intervention chief called it “the most concerning HIV outbreak in the United States” and warned that the number of reported diagnoses could be just “the tip of the iceberg.”

    Now, despite attention and resources directed toward the outbreak, researchers and health workers say HIV continues to spread. In large part, they say, the outbreak lingers because of restrictions state and local policymakers have placed on syringe exchange efforts.

    Research indicates that syringe service programs are associated with an estimated 50% reduction in HIV and hepatitis C, and the CDC issued recommendations to steer a response to the outbreak that emphasized the need for improved access to those services.

    That advice has thus far gone unheeded by local officials.

    In late 2015, the Kanawha-Charleston Health Department launched a syringe service program but shuttered it in 2018 under pressure, with then-Mayor Danny Jones calling it a “mini-mall for junkies and drug dealers.”

    SOAR stepped in, hosting health fairs at which it distributed naloxone, an opioid overdose reversal drug; offered treatment and referrals; provided HIV testing; and exchanged clean syringes for used ones.

    But in April 2021, the state legislature passed a bill limiting the number of syringes people could exchange and made it mandatory to present a West Virginia ID. The Charleston City Council subsequently added guidelines of its own, including requiring individual labeling of syringes.

    As a result of these restrictions, SOAR ceased exchanging syringes. West Virginia Health Right now operates an exchange program in the city under the restrictions.

    Robin Pollini is a West Virginia University epidemiologist who conducts community-based research on injection drug use. “Anyone I’ve talked to who’s used that program only used it once,” she said. “And the numbers they report to the state bear that out.”

    A syringe exchange run by the health department in nearby Cabell County — home to Huntington, the state’s largest city after Charleston — isn’t so constrained. As Solomon notes, that program exchanges more than 200 syringes for every one exchanged in Kanawha.

    A common complaint about syringe programs is that they result in discarded syringes in public spaces. Jan Rader, director of Huntington’s Mayor’s Office of Public Health and Drug Control Policy, is regularly out on the streets and said she seldom encounters discarded syringes, pointing out that it’s necessary to exchange a used syringe for a new one.

    In August 2023, the Charleston City Council voted down a proposal from the Women’s Health Center of West Virginia to operate a syringe exchange in the city’s West Side community, with opponents expressing fears of an increase in drug use and crime.

    Pollini said it’s difficult to estimate the number of people in West Virginia with HIV because there’s no coordinated strategy for testing; all efforts are localized.

    “You would think that in a state that had the worst HIV outbreak in the country,” she said, “by this time we would have a statewide testing strategy.”

    In addition to the testing SOAR conducted in 2021 at its health fairs, there was extensive testing during the CDC’s investigation. Since then, the reported number of HIV cases in Kanawha County has dropped, Pollini said, but it’s difficult to know if that’s the result of getting the problem under control or the result of limited testing in high-risk groups.

    “My inclination is the latter,” she said, “because never in history has there been an outbreak of injection-related HIV among people who use drugs that was solved without expanding syringe services programs.”

    “If you go out and look for infections,” Pollini said, “you will find them.”

    Solomon and Pollini praised the ongoing outreach efforts — through riverside encampments, in abandoned houses, down county roads — of the Ryan White HIV/AIDS Program to test those at highest risk: people known to be injecting drugs.

    “It’s miracle-level work,” Solomon said.

    But Christine Teague, Ryan White Program director at the Charleston Area Medical Center, acknowledged it hasn’t been enough. In addition to HIV, her concerns include the high incidence of hepatitis C and endocarditis, a life-threatening inflammation of the lining of the heart’s chambers and valves, and the cost of hospital resources needed to address them.

    “We’ve presented that data to the legislature,” she said, “that it’s not just HIV, it’s all these other lengthy hospital admissions that, essentially, Medicaid is paying for. And nothing seems to penetrate.”

    Frank Annie is a researcher at CAMC specializing in cardiovascular diseases, a member of the Charleston City Council, and a proponent of syringe service programs. Research he co-authored found 462 cases of endocarditis in southern West Virginia associated with injection drug use, at a cost to federal, state, and private insurers of more than $17 million, of which less than $4 million was recovered.

    Teague is further concerned for West Virginia’s rural counties, most of which don’t have a syringe service program.

    Tasha Withrow, a harm reduction advocate in bordering rural Putnam County, said her sense is that HIV numbers aren’t alarmingly high there but said that, with little testing and heightened stigma in a rural community, it’s difficult to know.

    In a January 2022 follow-up report, the CDC recommended increasing access to harm reduction services such as syringe service programs through expansion of mobile services, street outreach, and telehealth, using “patient-trusted” individuals, to improve the delivery of essential services to people who use drugs.

    Teague would like every rural county to have a mobile unit, like the one operated by her organization, offering harm reduction supplies, medication, behavioral health care, counseling, referrals, and more. That’s an expensive undertaking. She suggested opioid settlement money through the West Virginia First Foundation could pay for it.

    Pollini said she hopes state and local officials allow the experts to do their jobs.

    “I would like to see them allow us to follow the science and operate these programs the way they’re supposed to be run, and in a broader geography,” she said. “Which means that it shouldn’t be a political decision; it should be a public health decision.”

    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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  • Dates vs Strawberries – Which is Healthier?

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    Our Verdict

    When comparing dates to strawberries, we picked the dates.

    Why?

    At the time of writing, it’s Valentine’s Day, and this writer has bought herself a box of dates so that if anyone asks if she has a date for V-Day, the answer is “I have a box of them!”

    But also, when putting one fruit next to the other…

    In terms of macros, dates have 4x the fiber as well as more carbs and protein, scoring an easy first-round win on macronutrient density.

    In the category of vitamins, dates have more of vitamins B1, B2, B3, B5, B6, and K, while strawberries have more of vitamins B9, C, and E, giving dates a 6:3 win here.

    Looking at minerals, dates have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while strawberries boast only a little more manganese, yielding to dates an 8:1 victory here.

    In other considerations, both are good sources of polyphenols, but dates have notably more, so that’s another point in their favor.

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

    Want to learn more?

    You might like:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Enjoy!

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  • Women and Minorities Bear the Brunt of Medical Misdiagnosis

    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.

    Charity Watkins sensed something was deeply wrong when she experienced exhaustion after her daughter was born.

    At times, Watkins, then 30, had to stop on the stairway to catch her breath. Her obstetrician said postpartum depression likely caused the weakness and fatigue. When Watkins, who is Black, complained of a cough, her doctor blamed the flu.

    About eight weeks after delivery, Watkins thought she was having a heart attack, and her husband took her to the emergency room. After a 5½-hour wait in a North Carolina hospital, she returned home to nurse her baby without seeing a doctor.

    When a physician finally examined Watkins three days later, he immediately noticed her legs and stomach were swollen, a sign that her body was retaining fluid. After a chest X-ray, the doctor diagnosed her with heart failure, a serious condition in which the heart becomes too weak to adequately pump oxygen-rich blood to organs throughout the body. Watkins spent two weeks in intensive care.

    She said a cardiologist later told her, “We almost lost you.”

    Watkins is among 12 million adults misdiagnosed every year in the U.S.

    In a study published Jan. 8 in JAMA Internal Medicine, researchers found that nearly 1 in 4 hospital patients who died or were transferred to intensive care had experienced a diagnostic error. Nearly 18% of misdiagnosed patients were harmed or died.

    In all, an estimated 795,000 patients a year die or are permanently disabled because of misdiagnosis, according to a study published in July in the BMJ Quality & Safety periodical.

    Some patients are at higher risk than others.

    Women and racial and ethnic minorities are 20% to 30% more likely than white men to experience a misdiagnosis, said David Newman-Toker, a professor of neurology at Johns Hopkins School of Medicine and the lead author of the BMJ study. “That’s significant and inexcusable,” he said.

    Researchers call misdiagnosis an urgent public health problem. The study found that rates of misdiagnosis range from 1.5% of heart attacks to 17.5% of strokes and 22.5% of lung cancers.

    Weakening of the heart muscle — which led to Watkins’ heart failure — is the most common cause of maternal death one week to one year after delivery, and is more common among Black women.

    Heart failure “should have been No. 1 on the list of possible causes” for Watkins’ symptoms, said Ronald Wyatt, chief science and chief medical officer at the Society to Improve Diagnosis in Medicine, a nonprofit research and advocacy group.

    Maternal mortality for Black mothers has increased dramatically in recent years. The United States has the highest maternal mortality rate among developed countries. According to the Centers for Disease Control and Prevention, non-Hispanic Black mothers are 2.6 times as likely to die as non-Hispanic white moms. More than half of these deaths take place within a year after delivery.

    Research shows that Black women with childbirth-related heart failure are typically diagnosed later than white women, said Jennifer Lewey, co-director of the pregnancy and heart disease program at Penn Medicine. That can allow patients to further deteriorate, making Black women less likely to fully recover and more likely to suffer from weakened hearts for the rest of their lives.

    Watkins said the diagnosis changed her life. Doctors advised her “not to have another baby, or I might need a heart transplant,” she said. Being deprived of the chance to have another child, she said, “was devastating.”

    Racial and gender disparities are widespread.

    Women and minority patients suffering from heart attacks are more likely than others to be discharged without diagnosis or treatment.

    Black people with depression are more likely than others to be misdiagnosed with schizophrenia.

    Minorities are less likely than whites to be diagnosed early with dementia, depriving them of the opportunities to receive treatments that work best in the early stages of the disease.

    Misdiagnosis isn’t new. Doctors have used autopsy studies to estimate the percentage of patients who died with undiagnosed diseases for more than a century. Although those studies show some improvement over time, life-threatening mistakes remain all too common, despite an array of sophisticated diagnostic tools, said Hardeep Singh, a professor at Baylor College of Medicine who studies ways to improve diagnosis.

    “The vast majority of diagnoses can be made by getting to know the patient’s story really well, asking follow-up questions, examining the patient, and ordering basic tests,” said Singh, who is also a researcher at Houston’s Michael E. DeBakey VA Medical Center. When talking to people who’ve been misdiagnosed, “one of the things we hear over and over is, ‘The doctor didn’t listen to me.’”

    Racial disparities in misdiagnosis are sometimes explained by noting that minority patients are less likely to be insured than white patients and often lack access to high-quality hospitals. But the picture is more complicated, said Monika Goyal, an emergency physician at Children’s National Hospital in Washington, D.C., who has documented racial bias in children’s health care.

    In a 2020 study, Goyal and her colleagues found that Black kids with appendicitis were less likely than their white peers to be correctly diagnosed, even when both groups of patients visited the same hospital.

    Although few doctors deliberately discriminate against women or minorities, Goyal said, many are biased without realizing it.

    “Racial bias is baked into our culture,” Goyal said. “It’s important for all of us to start recognizing that.”

    Demanding schedules, which prevent doctors from spending as much time with patients as they’d like, can contribute to diagnostic errors, said Karen Lutfey Spencer, a professor of health and behavioral sciences at the University of Colorado-Denver. “Doctors are more likely to make biased decisions when they are busy and overworked,” Spencer said. “There are some really smart, well-intentioned providers who are getting chewed up in a system that’s very unforgiving.”

    Doctors make better treatment decisions when they’re more confident of a diagnosis, Spencer said.

    In an experiment, researchers asked doctors to view videos of actors pretending to be patients with heart disease or depression, make a diagnosis, and recommend follow-up actions. Doctors felt far more certain diagnosing white men than Black patients or younger women.

    “If they were less certain, they were less likely to take action, such as ordering tests,” Spencer said. “If they were less certain, they might just wait to prescribe treatment.”

    It’s easy to see why doctors are more confident when diagnosing white men, Spencer said. For more than a century, medical textbooks have illustrated diseases with stereotypical images of white men. Only 4.5% of images in general medical textbooks feature patients with dark skin.

    That may help explain why patients with darker complexions are less likely to receive a timely diagnosis with conditions that affect the skin, from cancer to Lyme disease, which causes a red or pink rash in the earliest stage of infection. Black patients with Lyme disease are more likely to be diagnosed with more advanced disease, which can cause arthritis and damage the heart. Black people with melanoma are about three times as likely as whites to die within five years.

    The covid-19 pandemic helped raise awareness that pulse oximeters — the fingertip devices used to measure a patient’s pulse and oxygen levelsare less accurate for people with dark skin. The devices work by shining light through the skin; their failures have delayed critical care for many Black patients.

    Seven years after her misdiagnosis, Watkins is an assistant professor of social work at North Carolina Central University in Durham, where she studies the psychosocial effects experienced by Black mothers who survive severe childbirth complications.

    “Sharing my story is part of my healing,” said Watkins, who speaks to medical groups to help doctors improve their care. “It has helped me reclaim power in my life, just to be able to help others.”

    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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  • The Silent Struggle – by L. William Ross-Child, MLC

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    The vast majority of literature out there about ADHD is about children. And fair enough, there are enough popular misunderstandings of ADHD in children so it’s good those works exist… but what about adults?

    Adults face different challenges than children, and have different responsibilities. People have different expectations. And even if you say you have ADHD… If you’re not behaving like a squirrel, they will often not accept this, much less understand it, because half the actual symptoms are not what most people think they are.

    Ross-Child first lays out the neurobiological underpinnings of ADHD. This is a good place to start, because the physiology of it explains a lot of the other parts of it that can otherwise seem quite mystifying.

    Thereafter, he looks one-by-one at the various cognitive and behavioral aspects of ADHD in adults, which will surely help the reader to better understand themself (or perhaps a loved one).

    The next part of the book is given over to an exploration of ADHD and the differences it can make in the workplace, relationships (incl. ADHD and sex), as well as parenting, and how these things can all be navigated better by all concerned.

    The style throughout is light and very readable, peppered with science made comprehensible. If there’s any flaw, it’s that there are only two pages of references in the bibliography—we’d have liked to have seen more.

    All in all though, a really useful guide if you or a loved one has ADHD and you’d like strategies for working with (or around) this condition in a world not made to be kind to such.

    Order your copy of “The Silent Struggle: Taking Charge of ADHD in Adults” from Amazon today!

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