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06/11/20
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21:48 ,
Traffic accidents are the leading cause of non-natural deaths worldwide. Lower speed limits may help prevent accidents. But speed-reduction policies can be controversial and effects are not well documented. A new study shows that speed reductions in São Paulo, Brazil, dramatically reduced fatal accidents and increased travel times only minimally.

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21:48 ,
Researchers have found that astrocytes, a type of brain cell can harbor HIV and then spread the virus to immune cells that traffic out of the brain and into other organs. HIV moved from the brain via this route even when the virus was suppressed by combination antiretroviral therapy (cART), a standard treatment for HIV.

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17:48 ,
Scientists have developed a computational protein design approach, and used it to obtain the first ever high-resolution structure of an activated dopamine receptor in its natural cell membrane environment. The breakthrough will open up a new dimension in drug discovery for Parkinson's disease and perhaps other disorders.

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17:48 ,
Researchers have identified how certain gene mutations cause amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig's disease. The pathway identified by the researchers may also be responsible for a certain form of dementia related to ALS. The finding could offer potential new approaches for treating this devastating condition.

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12:48 ,
We move our eyes several times per second. These fast eye movements, called saccades, create large image shifts on the retina -- making our visual system work hard to maintain a stable perceptual world. Remapping the retinal image compensates for this; however, errors in actual eye movements cause image shifts, even with remapping.

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11:48 ,
Neuroscientists have discovered a population of neurons in the hypothalamus that controls hibernation-like behavior, or torpor, in mice, revealing for the first time the neural circuits that regulate this state. By better understanding these processes in mice and other animal models, the authors envision the possibility of one day working toward inducing torpor in humans.

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11:48 ,
Cancers cells use a special technique to propagate; they delete their 'programmed death' gene through mutation, 'forget' to die when their lifetime is over, and continue to grow instead. A research team has developed a method through which a fungal compound capable of rearming the self-destruct gene in certain cancer cells can be artificially produced in marketable quantities, providing a potential cancer therapeutic strategy.

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09:48 ,
Plague was commonplace in medieval times, so finding its victims in a 15th century Lithuanian graveyard was no surprise. However, discovering one woman with a second disease, yaws -- a close relative of modern syphilis found today only in tropical settings -- was something researchers did not expect. The current study's findings are changing perspectives on the evolutionary history of a disease family thought to be out of reach for the study of ancient DNA.

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08:25 , , , ,

Two decades ago, the DASH (Dietary Approaches to Stop Hypertension) study tested the effects of three different diets on almost 500 participants over eight weeks. The first diet was a typical American diet, relatively low in fruits and vegetables (3.5 servings daily) and high in junk foods and sweets. The second offered more fruits and vegetables (8.5 servings daily) as well as seeds, nuts, and beans, and not many sweets. The third was the very healthy DASH diet, rich in fruits and vegetables (9.5 servings daily), beans, nuts, seeds, and whole grains, and barely any sweets. Participants truly stuck to each diet plan: All meals were provided by the researchers, with one meal per day eaten at the study center and the rest provided in coolers for take-home. All diets had the same amount of sodium (salt) and calories.

What did the original DASH study find?

After only two weeks, both the more-fruits-and-vegetables diet and the DASH diet significantly lowered blood pressure! This healthy blood pressure effect lasted for the whole eight-week study. Most importantly, it didn’t occur due to any differences in sodium intake or weight loss among the participants in all three diet groups.

Further, the study highlighted a remarkable effect on participants following the DASH diet. Among those with a diagnosis of high blood pressure, systolic blood pressure (the top number) dropped by 11.4 points, and diastolic blood pressure (the lower number) by 5.5 points. Basically, the DASH diet was more effective than a lot of blood pressure medications. Who wants to take a pill when you can simply eat healthier, which will provide plenty of other benefits? For example, diets higher in fruits and vegetables are associated with lower risk for all sorts of cardiovascular disease, like heart attacks and strokes.

What does the new data tell us about heart benefits?

Researchers eager to learn more about the heart benefits recently took a second look at data collected in the original study. Using blood samples from the original study participants in all three diet groups, they ran newer tests that can detect levels of heart strain, heart muscle injury, and total body inflammation. They found that both the more-fruits-and-vegetables diet and the DASH diet significantly lowered levels of heart strain and heart muscle injury, after just eight weeks. Total body inflammation levels were not significantly different, but scientists hypothesize that inflammation — which is linked to weight — would decrease with ongoing healthy eating and the inevitable weight loss that follows. This has been shown in many other studies.

The takeaway

The benefits of eating even slightly more fruits and vegetables can be seen in as little as two to eight weeks: significantly lower blood pressure, a measurably lower strain on the heart, and decreased heart muscle damage. Here is an important point: You can’t see these changes with your eyes. Blood pressure measurements and blood tests that find markers of heart strain and damage can show invisible changes critically important to our health, that can later lead to a heart attack, aortic aneurysm, stroke, peripheral artery disease, even dementia. A healthy cardiovascular system, the network of arteries connected to our hearts, keeps our bodies functioning well.

What it is not about: The numbers on the scale. The overall goal of a healthy diet should not be only about weight loss. If it is, then all of the other benefits are missed. A healthy diet and lifestyle will lead to healthy weight loss, which is great, but if that’s the only goal, then folks end up disappointed and disillusioned. Focus instead on eating healthy to be healthy, and take the focus off of the scale.

So how do we eat more like the DASH diet? You can find more information at the American Heart Association and the Harvard T.H. Chan School of Public Health Nutrition Source. But basically, it’s about working in more fruits, veggies, beans and legumes, nuts, seeds, and whole grains, and avoiding processed foods, red meats, snacks, and sweets.

Tips from a pro

  • Health-ify breakfast. Instead of a bowl of cereal or a bagel for breakfast (which are processed foods), have plain low-fat yogurt and a big serving of thawed berries with a sprinkling of nuts. It’s my favorite healthy breakfast! Do you prefer not to eat dairy? Feel like you need some whole grains in your breakfast? Great, try my no-added-sugar vegan granola. Need eggs for breakfast? Check out these other breakfast ideas, including a veggie-heavy frittata. You do you. Make your healthy breakfast out of foods you enjoy eating that are available to you and that also happen to be good for you. There are lots of options.
  • Always have a fruit or a vegetable with your snack. Hangry in the late afternoons? Have a handful of nuts and a banana, or a tablespoon of peanut butter and an apple, or a cup of hummus and a bunch of carrots, or even one of my faves, a couple of squares of very dark chocolate and an orange. Every snack will be healthier (and more filling) if it includes fiber-rich fruits and veggies.

Sneak more veggies into your main meals. Have frozen chopped spinach or kale handy to add to soups and stews, adding fiber and plant nutrients to your usual recipe. Add another veggie side to your barbecue, like sweet onions and colorful peppers sliced thin and sautéed in a grill pan on your grill.

The post Better heart health in eight weeks? Double down on fruits and veggies appeared first on Harvard Health Blog.



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00:22 , ,

New research1,2,3 shows many dental mouthwashes destroy the lipid layer of coronaviruses and reduces the replication of the virus in the throat and salivary glands, making mouthwash a potentially useful prophylactic against COVID-19. As noted by the authors:4

“Emerging studies increasingly demonstrate the importance of the throat and salivary glands as sites of virus replication and transmission in early COVID-19 disease. SARS-CoV-2 is an enveloped virus, characterized by an outer lipid membrane derived from the host cell from which it buds.”

Mouthwashes that include ethanol, chlorhexidine, cetylpyridinium chloride, hydrogen peroxide or povidone-iodine are especially effective and may even work against any new coronavirus strains that emerge, as the virus’ lipid envelope remains unchanged even when it mutates into new strains.

Previous research5 has also pointed out that certain mouthwashes, particularly povidone-iodine containing ones, may help minimize the risk of viral infections and upper respiratory tract infections. Listerine and 3% hydrogen peroxide have also been shown to eliminate bacteria from toothbrushes with 100% efficacy.6

Hydrogen Peroxide Has Multiple Uses

Unfortunately, extended lockdowns have prevented many from seeing their dentist for regular cleanings and other dental work. Social distancing rules and depression may also have contributed to relaxed dental hygiene among many. This is a grave mistake, as your oral health plays an important part in your overall health. 

While mouthwash may lower your risk of COVID-19 infection, their “scorched earth” impact can also create an imbalance in your oral microbiome. Twice-daily use of mouthwash has also been linked to an increased risk of Type 2 diabetes, so, it may be a good idea to weigh the pros and cons of this strategy.

In “For Optimal Health, Mind Your Oral Microbiome,” Dr. Gerry Curatola discusses the drawbacks of mouthwash and fluoride and the importance of maintaining a healthy oral microbiome. That said, hydrogen peroxide may indeed be an excellent prophylactic and remedy against COVID-19 and other viral illnesses, not just as a mouthwash but also as a nebulized treatment.

Dr. Thomas Levy7 has issued guidance8 on how to use nebulized hydrogen peroxide for the prevention and treatment of viral respiratory infections. Dentists are also advised to use 0.5% to 2% peroxide to destroy the SARS-CoV-2 virus as they return to practice,9 and this includes using it as a preprocedural rinse.

How Hydrogen Peroxide Works Against Viruses

To inactivate viruses with hydrogen peroxide, all you need is a nebulizer with a face mask that covers your mouth and nose that emits a fine mist, and food grade hydrogen peroxide that is diluted to 1% or less if you have any irritation. The microscopic mist, similar to smoke or vapor, can be comfortably inhaled deep into your nostrils, sinuses and lungs.

Hydrogen peroxide (H2O2) consists of a water molecule (H2O) with an extra oxygen atom, and it is the additional oxygen atom that allows it to inactivate viral pathogens. Viruses are not “alive” per se. They need a live host in which they can infect live cells that then replicate the viral DNA and RNA. Once a cell is infected, newly replicated viruses exit the cell and move on to the next cell to duplicate the process.

So, when we talk about “killing” a virus, we’re really talking about inactivating it by breaking down its structure. This is how mouthwash can inactivate viruses, and why soap works so well. Coronaviruses are held together by a lipid (fatty) coating. Soap, being amphipathic10 — meaning it can dissolve most molecules — dissolves this fat membrane, causing the virus to fall apart and become harmless.

Hydrogen peroxide works in a similar way. Some of your immune cells actually produce hydrogen peroxide to destroy pathogens. By killing the infected cell, viral reproduction is stopped. So, hydrogen peroxide therapy is in essence only aiding your immune cells to perform their natural function more effectively.

Hydrogen peroxide is also a key redox signaling agent that creates oxidative eustress.11 Contrary to oxidative stress or oxidative distress, oxidative eustress denotes an oxidative challenge that has positive or beneficial effects and is essential in redox signaling.

If you’re already presenting with runny nose or sore throat, Levy recommends using the nebulizer for 10 to 15 minutes four times a day until your symptoms are relieved. You can also use nebulized hydrogen peroxide for prevention and maintenance, which may be advisable during flu season, or while the COVID-19 pandemic is in full swing. Levy notes:12

“As it is a completely non-toxic therapy, nebulization can be administered as often as desired. If done on a daily basis at least once, a very positive impact on bowel and gut function will often be realized as killing the chronic pathogen colonization present in most noses and throats stops the 24/7 swallowing of these pathogens and their associated toxins.

If daily prevention is not a practical option, the effectiveness of this treatment is optimized when somebody sneezes in your face or you finally get off of the plane after a trans-Atlantic flight. Don’t wait for initial symptoms. Just nebulize at your first opportunity.”

Oil Pulling Also Breaks Down Lipid Membranes

Oil pulling is another way to promote and maintain good oral hygiene. It’s ability to break down fat-soluble membranes could potentially render it useful against viruses such as SARS-CoV-2 as well, although there are no studies that I am aware of that have looked into this.

Mouth rinsing and gargling with warm oils is mentioned, however, in a May 11, 2020, paper13 reviewing Ayurvedic approaches that might be helpful for COVID-19 prophylaxis.

Oil pulling has been scientifically verified to help eliminate unhealthy biofilm, debris and harmful bacteria from your teeth,14 much like mouthwash. It basically acts as a safe and natural detergent, without the adverse effects. According to one review paper, oil pulling has been shown to:15

  • Reduce bacterial count by 20% after 40 days of pulling using sesame oil
  • Reduce the severity of dental caries
  • Reduce plaque and gingival indices by 50% after 30 days of oil pulling (which is comparatively similar to results produced by chlorhexidine)
  • Reduce plaque induced gingivitis

One of the reasons it works so well for cleansing your teeth and gums is because bacteria have fat-soluble membranes that break down with the mechanical action of swishing and pulling the oil through your teeth.16

Coconut oil, which is an excellent option, has the added advantage of inhibiting Streptococcus mutans, the chief bacteria responsible for cavities.17 Another alternative is to use MCT oil, which also has antibacterial properties. To whichever oil you use, you can also add a drop or two of oregano oil or olive leaf oil, both of which have both antibacterial and antiviral18,19 activity.

Basic Oil Pulling Instructions

Here are the basic instructions for how to do oil pulling:

  • Measure out about 1 tablespoon of coconut oil or MCT oil. You may find this is too much or not enough, but it's a good place to start. 
  • Swish the oil around your mouth, using your tongue and cheeks to pull the oil through your teeth. Coconut oil is solid below 76 degrees F (24.4 degrees C) but will quickly liquefy once you start moving it around your mouth. Try to relax your jaw muscles to avoid muscle fatigue. 
  • Although you're using it like you would a mouthwash, avoid gargling and be careful not to swallow the oil. If you feel the urge to swallow, spit it out and start again.
  • After several minutes, the oil begins to thicken, becoming milky white. After five to 10 minutes of pulling, spit the oil into your garbage can or outdoors. Spitting it into the sink may cause your drain to clog. 

Increasing the pH in your mouth after pulling may reduce bacterial growth even further. To do that, mix 1 teaspoon of baking soda or potassium bicarbonate in 6 ounces of water and gargle. This will alkalize the pH of your mouth, and since bacteria thrive in an acidic environment, the increased pH will discourage growth. 



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00:22 , ,

Fear, anxiety, loneliness and financial uncertainty have collided to make the COVID-19 pandemic a stressful time for many. A poll conducted by the American Psychiatric Association in March 2020 revealed that 36% of Americans felt coronavirus was having a serious impact on their mental health, while 59% felt it was seriously impacting their day-to-day lives.1

Top concerns included the possibility of the pandemic having a serious negative affect on finances, which was cited by 57% of respondents, along with fears of running out of food, medicine or other supplies. Another 68% feared that coronavirus would lead to long-lasting effects on the economy.

During this unprecedented time, coping with stress is more important than ever, especially as many are now entering a new phase of the pandemic post-quarantine. In the video above, Julie Schiffman, an Emotional Freedom Techniques (EFT) practitioner, shows how to use EFT to feel safe in the world post-lockdown.

Stress Levels Soar Amid Pandemic

The American Psychological Association's Stress in America 2020 survey, released in May 2020 and conducted in partnership with The Harris Poll, reveals more of the same.

High stress levels related to coronavirus are described as "the new normal" for parents, while people of color were also more likely than white adults to report that the pandemic was causing significant stressors in their life, particularly related to fears of getting COVID-19 and having access to basic needs and health care services.2

Not surprisingly, stress levels are on the rise across the U.S. compared to 2019. According to the Stress in America 2020 survey:3

"The average reported stress level for U.S. adults related to the coronavirus pandemic is 5.9. When asked to rate their stress level in general, the average reported stress for U.S. adults is 5.4.

This is significantly higher than the average stress level reported in the 2019 Annual Stress in America survey, which was 4.9, and marks the first significant increase in average reported stress since the survey began in 2007."

In many areas of the U.S. and world, economies are now beginning to reopen, along with workplaces, public spaces and restaurants. But even as lockdowns are ending, not everyone feels safe venturing back out into the world, and fears about isolation and lockdowns are being replaced with apprehension about returning to life in public.

In a rapid review of research on the psychological impact of quarantine and how to reduce it, King's College London researchers cited differing stressors during and after quarantine.4 During quarantine, fears of infection, frustration and boredom, inadequate supplies and inadequate information were the top stressors reported.

Post-quarantine, this shifted to stress over financial loss due to quarantine as well as stigma from others, including being treated with fear and suspicion or being avoided or rejected by others over fears of getting sick. In the case of COVID-19, when most people have been subjected to varying degrees of quarantine, simply venturing out into the world again can cause apprehension.

George Bonanno, director of the Loss, Trauma, and Emotion Lab at Columbia University Teachers College, told Vox:5

"Friends have already told me that they're watching movies and [if they] see someone touch, they freak out a little bit now — 'Don't touch that!' I imagine some people will be uneasy for some time afterwards, and will be until there are more assurances. We have to use the tools we have at our disposal in the meantime."

What Is EFT and Why Is It Useful?

One such tool is EFT. Many types of negative emotions and trauma can lead to blockages or disruptions in the flow of qi, a vital energy source; EFT uses physical tapping with your fingertips to input kinetic energy at specific tapping points, which helps to clear the blockages, freeing the pathways for revitalizing qi to flow.

When combined with positive affirmations, the emotional block or "short-circuit" is corrected, restoring balance to your mind and body. According to Patrice Rancour, of Ohio State University's Integrative Medicine Clinic:6

"Frequently referred to as 'tapping,' this technique combines the cognitive reprocessing benefits of exposure and acceptance therapy with the energetic disturbance releases associated with acupuncture and other energy therapies.

More than 60 research articles in peer-reviewed journals report a staggering 98 percent efficacy rate with the use of this procedure from psychological distress (posttraumatic stress disorder, phobias, anxiety, depression, etc.) to physical conditions (asthma, fibromyalgia, pain, seizure disorders, etc.) to performance issues (athletic, academic)."

It's been suggested that rates of post-traumatic stress disorder (PTSD) may rise post-pandemic, not only for those who have recovered from COVID-19, but also among those who are feeling stressed from quarantine and struggling with lingering feelings of panic and anxiety. This may be particularly true for people with existing mental health conditions such as depression and anxiety.

EFT is useful for this, too, and when conducted in a group setting has been shown to reduce symptoms in people suffering from PTSD, depression and anxiety.7 It makes sense that clearing emotional blocks would ease such symptoms, as the single biggest determinant of anxiety and depression is traumatic life events.8

EFT can help to decrease the intensity of traumatic memories after just one session,9 and it can help you to release uncomfortable feelings you have about moving through and getting out of quarantine. In a 2018 review in the journal Healthcare, it's noted:10

"Clinical EFT (Emotional Freedom Techniques) is an evidence-based method that combines acupressure with elements drawn from cognitive and exposure therapies. The approach has been validated in more than 100 clinical trials.

Its efficacy for post-traumatic stress disorder (PTSD) has been investigated in a variety of demographic groups including war veterans, victims of sexual violence, the spouses of PTSD sufferers, motor accident survivors, prisoners, hospital patients, adolescents, and survivors of natural and human-caused disasters.

Meta-analyses of EFT for anxiety, depression, and PTSD indicate treatment effects that exceed those of both psychopharmacology and conventional psychotherapy."

Why EFT Works to Combat Stress

EFT significantly increases positive emotions, such as hope and enjoyment, and decreases negative emotional states, including stress. EFT is particularly powerful for treating stress because it specifically targets your amygdala and hippocampus, which are the parts of your brain that help you decide whether or not something is a threat.11

In a study of 203 people who took part in a four-day training workshop in which they received EFT, significant declines were found in anxiety, depression, PTSD, pain and cravings. Further, happiness increased as did measures of salivary immunoglobulin A, a marker for immune function. Positive changes also occurred in heart rate variability and heart coherence, which suggests beneficial effects on the central nervous system.12

One of the best things about EFT is that once you learn the technique, you can do it anywhere and it only takes a few minutes. If you're facing PTSD or another serious mental health challenge, it's recommended that you recruit the help of a professional EFT practitioner.

However, for general anxiety and uneasiness related to the post-quarantine world, I invite you to use the following resources to learn the mechanics of EFT, as well to help you gain an appreciation for its wide-ranging application.

Using EFT to Cope With COVID-19 Stressors

There are two basic areas to learn in order to use EFT: the tapping locations and technique, and the positive affirmations. Tapping is done with your fingertips, solidly but not so hard that it hurts.

Ideally, remove your eyeglasses or watch prior to tapping (which could interfere electromagnetically with the process), and tap each point five to seven times. The tapping points are below; it's easiest to start at the top and work your way down.

1. Top of the Head (TH) — With fingers back-to-back down the center of the skull.

2. Eyebrow (EB) — Just above and to one side of the nose, at the beginning of the eyebrow.

3. Side of the Eye (SE) — On the bone bordering the outside corner of the eye.

4. Under the Eye (UE) — On the bone under an eye about 1 inch below your pupil.

5. Under the Nose (UN) — On the small area between the bottom of your nose and the top of your upper lip.

6. Chin (Ch) — Midway between the point of your chin and the bottom of your lower lip. Even though it is not directly on the point of the chin, we call it the chin point because it is descriptive enough for people to understand easily.

7. Collar Bone (CB) — The junction where the sternum (breastbone), collarbone and the first rib meet. This is a very important point and in acupuncture is referred to as K (kidney) 27. To locate it, first place your forefinger on the U-shaped notch at the top of the breastbone (about where a man would knot his tie).

From the bottom of the U, move your forefinger down toward the navel 1 inch and then go to the left (or right) 1 inch. This point is referred to as Collar Bone even though it is not on the collarbone (or clavicle) per se.

8. Under the Arm (UA) — On the side of the body, at a point even with the nipple (for men) or in the middle of the bra strap (for women). It is about 4 inches below the armpit.

9. Wrists (WR) — The last point is the inside of both wrists.

While tapping, you'll want to hold the problem or negative emotions in your mind while saying (ideally out loud) your positive affirmations, which can take on any number of forms.

In the case of COVID-19 and quarantine, you'll want to connect with whatever is causing you undue stress, perhaps the idea of getting back out there and being around more people, fears about getting sick or having a hard time with new rules that are being imposed in your area. Connect with the stress in your body and take responsibility for your own emotional well-being. Schiffman suggests the following examples of positive affirmations you may want to try:

"Even though I'm feeling anxious about getting back out there, going into public after being safe in my home for so long, I accept myself and all of my feelings around this.

Even though this has been such a strange and stressful time for me, I'm scared and nervous about going into places, where there's so much uncertainty, I accept myself and these feelings and I'm open to feeling safe.

Even though I'm afraid of getting sick and I'm feeling uncertain about the people who will be around me. There are so many things I can't control. I accept myself and I'm open to feeling better now.

All of this anxiety. I'm feeling nervous about the community opening up. Perhaps I'm ready to get out more, but I'm not sure what to do. What's the new etiquette? It feels awkward. It feels scary. It feels uncomfortable. I'm not sure what to do. What if people get too close to me? What if people around me aren't wearing masks? What if there's contamination that I can't see? I'm scared.

Everything is different now. I want to feel comfortable. I want to feel confident. I want to feel safe in the world. I want to feel safe wherever I choose to go, but there's no certainty, and that scares me. I can't be cooped up at home forever. I may be ready to get out there.

… At the end of the day, I only have control over me. My actions, my choices, my decisions, my thoughts and my feelings. I don't have control over the other stuff. So I'm going to do what I can do to keep myself safe and others around me the best I can, because that's the human thing to do. I'm a smart person. I make smart choices."

EFT can help you feel calmer, more optimistic and more in control of an otherwise uncontrollable situation. Ideally, use it in conjunction with other stress relief tools, including exercise, social support and spending time outdoors in nature, to support your emotional well-being in the post-quarantine world.



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