What Is Cancer?

Cancer is a complex group of diseases that cause considerable illness and can often be deadly. There were 18 million new cancer cases and 9.5 million deaths worldwide in 2018 alone, making it one of the most common severe diseases [R].

Cancer occurs when the factors responsible for regulating the growth and development of cells become damaged or dysregulated, which can cause the body’s cells to start growing and dividing uncontrollably. Over time, this uncontrolled growth leads to the formation of lumps of cancerous cells — commonly known as “tumors” — which continue to grow, and which can eventually damage other nearby tissues, or interfere with the functioning of the body’s organs.

Additionally, cancerous cells can sometimes “break away” from the initial tumor and spread (“metastasize”) to other parts of the body, causing the cancer to spread even further throughout the body.

The risk of developing cancer is generally determined by a combination of genetic and environmental factors. The genetic side of this equation typically depends on what kind of information a person’s DNA contains; and because every person’s DNA is different, so is their relative chance of developing cancer at some point in their lives. On the other side of the equation, some of the environmental factors that can influence a person’s risk of cancer include their age, lifestyle, and diet, their personal medical and disease history, and their degree of exposure to certain toxic chemicals or types of radiation.

Mechanisms of Cancer Development and Prevention

Damage to a cell’s DNA — such as from oxidative stress, toxins, or radiation — can lead to mutations and other critical alterations in the cell’s chromosomes. Such genetic mutations are widely recognized as one of the key biological events that can trigger the formation of cancer cells and tumors [R].

Fortunately, the body possesses a number of “defense mechanisms” that can repair DNA damage before it causes cells to turn cancerous [R]. Among them, BRCA1 and BRCA2 are two of the best-known “tumor suppressor” genes. This pair of genes encodes two important proteins that can help prevent the development of cancer through several different mechanisms, including repairing DNA damage, controlling the “cell cycle,” and regulating the expression of various other genes throughout the body. However, certain variations in these genes have been associated with increased risk of several different types of cancer — especially breast cancer, ovarian cancer, and prostate cancer [R, R].

What Are The

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What Is the MAOA Gene?

The MAOA gene codes for monoamine oxidase, an enzyme that helps break down the chemical messengers (neurotransmitters) serotonin, dopamine, and norepinephrine. Collectively, these messengers are referred to as monoamine neurotransmitters because of their chemical structure [R].

Monoamine oxidase also breaks down other compounds with a monoamine structure, such as phenethylamine and tyramine. In all cases, the higher the monoamine oxidase activity, the lower the levels of these compounds. Since the byproducts of this reaction are toxic, they need to undergo further processing by other enzymes [R, R].

There are two slightly different versions of monoamine oxidase (MAOA and MAOB), each one encoded by a different gene [R, R, R]:

• MAOA: preferentially breaks down serotonin, norepinephrine, and dopamine (in humans). This version is most abundant in the brain, placenta, liver, lungs, small intestine, and connective tissue. Drugs that inhibit MAOA are typically used in the treatment of depression.
• MAOB: preferentially breaks down phenethylamine and dopamine (in rodents). This version is most abundant in the brain, intestine, liver, platelets, and immune cells. Drugs that inhibit MAOB are typically used in the treatment of Parkinson’s disease.

Importantly, both genes are found on the X chromosome. Because women have two X chromosomes, they have two copies of each gene. Conversely, men have one X and one Y chromosome, meaning that they have only one copy of each gene [R]. However, one random X chromosome becomes inactivated during female embryo development and most of its genes (including MAOA) are not used to make proteins. This means that it’s virtually impossible to tell which variant of MAOA is actively producing proteins in women heterozygous for this gene [R].

Why Is MAOA Important?

Because of its role in breaking down so many different types of neurotransmitters and other compounds, the MAOA gene is one of the most highly-studied genes out there.

As a result, scientists have identified many significant variants that different people can carry in the MAOA gene. These variants, in turn, may increase or decrease the production of the MAOA enzyme, or modify its structure — all of which can have major effects on a person’s overall level of MAOA activity.

MAOA is involved in multiple biological processes, and variations in its levels have been associated with many different traits and health conditions, including:

The post Why Is MAOA Important + How To Change MAOA Activity appeared first on SelfHacked.

The below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine.

FLG & OVOL1

Probiotics

Treatment of a reconstructed human skin cell model with L. rhamnosus significantly increased the production of filaggrin. Similarly, L. plantarum supplements were found to increase filaggrin production in rat and mouse models of eczema [R, R].

In people with eczema, supplementation with different probiotic strains slightly improved skin inflammation. The most common Lactobacillus species tested include L. rhamnosus, L.reuteri, L. plantarum, L. paracasei, L. fermentum, and L. sakei [R, R, R, R, R, R, R, R].

Bifidobacterium species such as B. animalis, B. breve, and B. longum have been mainly tested in combination with Lactobacillus strains. The studies produced mixed results, possibly due to differences in the strains used [R, R, R, R, R, R].

Preventive prenatal maternal or postnatal pediatric supplementation with combinations of some of these Lactobacillus and Bifidobacterium strains in families with a history of atopic disease significantly lowered the incidence of eczema in children [R, R, R, R, R, R, R, R, R, R, R, R].

Borage Oil

Filaggrin was observed to increase in amount in guinea pigs fed borage oil [R].

Borage oil contains high levels of omega-6 fatty acids (such as gamma linolenic acid) that are vital to the proper structure and function of the skin barrier [R].

In a few studies of children with seborrheic dermatitis, topical borage oil improved the symptoms within 1-3 weeks [R, R, R].

In children with eczema (atopic dermatitis), wearing undershirts coated with borage oil for 2 weeks improved their

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Lifestyle

Low-Level Laser Therapy

Low-level laser therapy (LLLT) is the application of low-power lasers to the surface of the body. It seems to stimulate the production of NO and free radicals, both of which act as messenger molecules to trigger physiological responses such as hair growth [R].

The FDA approved this technique for male-pattern baldness in 2007. Meta-analyses of 11 different placebo-controlled trials suggest that LLLT may improve hair growth and density, both alone and in combination with conventional treatments. However, they warned that larger studies with longer follow-up periods and independent sources of funding are required to confirm these results [R, R, R].

Giving Up Smoking

Several studies have associated smoking with an approximately 2-fold increased risk of male-pattern baldness. Cigarette smoke may cause oxidative and inflammatory damage in the hair follicles, impair hair growth, and reduce female sex hormone levels. A study found that the combination of smoking with being overweight increased male-pattern baldness severity [R, R, R, R, R].

Maintaining a Healthy Weight

Being overweight or obese has been associated with increased severity of male-pattern baldness [R, R, R].

Scalp Massage

Scalp massage for 4 minutes during 24 weeks improved hair thickness, possibly by increasing the levels of several proteins involved in hair growth, in a small uncontrolled trial of 9 men. In a survey on 340 men with male-pattern baldness, scalp massage improved self-perceived hair density [R, R].

Diet

Eating Sufficient Proteins

In a study of 100 people with hair loss, most of the 34 subjects with male-pattern baldness had deficiencies of the essential amino acids histidine, leucine, and isoleucine. Dietary sources of these amino acids include protein-rich foods such as meat, fish, dairy products, eggs, and legumes [R].

The Recommended Dietary Allowance of protein is 0.8 g per kg of body weight, per day (for both men and women) [R].

The post Male-Pattern Baldness: What Can You Do About It? appeared first on SelfHacked.

Lifestyle

Stress Management

Although it has no direct effect on male-pattern baldness, stress is a well-known trigger of other types of hair loss such as diffuse hair loss (telogen effluvium), patchy hair loss (alopecia areata), and hair pulling disorder (trichotillomania). In turn, hair loss can be a source of stress and ultimately worsen the severity of these conditions [R, R, R, R, R, R].

We‌ ‌recommend‌ ‌addressing‌ ‌sources‌ ‌of‌ ‌stress‌ ‌in‌ ‌your‌ ‌life,‌ ‌either‌ ‌by‌ ‌taking‌ ‌up‌ ‌a‌ ‌stress-busting‌ hobby‌ ‌(such‌ ‌as‌ ‌‌yoga‌‌ ‌or‌ ‌‌meditation‌)‌ ‌or‌ ‌seeking‌ ‌professional‌ ‌help.‌

Hairstyling Habits

The following hairstyling habits damage the hair cuticle and follicles, ultimately leading to hair loss:

• Hairstyles that pull the hair tight (such as pigtails and cornrows) [R, R]
• High-heat styling tools (such as hair dryers, hot rollers, and curling or straightening irons) [R, R]
• Chemical treatments (such as dyes, bleach, and chemical straighteners) [R, R]
• Shampoos with harsh ingredients [R]
• Excessive brushing [R]

Avoiding aggressive hairstyling practices, regularly washing your hair with a mild shampoo, and gently brushing it with a soft brush can help you reduce hair loss.

Light Therapy

Light therapy with UV-A combined with drugs that increase the sensitivity of the skin to this radiation (methoxsalen and psoralen) caused patchy hair loss (alopecia areata) regrowth in most cases without causing major adverse effects in 4 uncontrolled trial of 189 people and a non-placebo-controlled trial of 40 people [R, R, R, R, R].

This radiation was also effective when applied through targeted treatments with an excimer laser in 3 uncontrolled trials of 36 people with patchy hair loss [R, R, R].

In 2 small, uncontrolled trials of 31 people with patchy hair loss, LLLT with infrared radiation for 3 minutes every week or every 2 weeks sped up hair regrowth in most patients [R,

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Lifestyle

Exercise

A meta-analysis of 11 studies involving 469 people with lupus concluded that 12-week aerobic exercise programs may help improve fatigue, depression, and physical fitness without worsening disease activity. People with mild lupus should begin with moderate intensity exercise for at least 20 minutes 3 days/week [R, R].

Giving Up Smoking

Several meta-analyses found that the risk of lupus increases by approximately 50% in current but not in former smokers. Moreover, smoking may reduce the effectiveness of antimalarials such as hydroxychloroquine (used for skin injuries) by 50% and immunosuppressants such as belimumab (used for systemic symptoms) by 90% [R, R, R].

Using Sun Protection

Although a moderate exposure to sunlight is the best way to increase blood vitamin D levels, which are often low in people with lupus, the skin of many people with this condition is hypersensitive to UV radiation and develops injuries in response to sunlight [R].

Using highly protective, broad-spectrum sunscreens prevented injuries caused by UV radiation in 3 controlled clinical trials (one of them placebo-controlled) on 56 people with lupus. People with lupus are advised to use sun protection every time they go out [R, R, R].

Stress Management

A study of 21 people with lupus found that daily stress worsened performance in cognitive aspects such as visual memory, visual fluency, and attention [R].

Several non-placebo-controlled studies found that stress-management psychological interventions such as cognitive-behavioral therapy or counseling may reduce anxiety and lupus severity while improving quality of life. However, a meta-analysis concluded that the evidence is based on a few, small trials that would require support from further studies [R, R, R, R].

Acupuncture (Insufficient Evidence)

Acupuncture may help relieve the muscle pain associated with lupus. In a small non-placebo-controlled trial on 24 lupus patients, standard care failed to reduce pain while a 10-session course of acupuncture reduced it by at least 30% in 40% of the patients who received it [R].

Diet

The post 19 Hacks for Living With Lupus appeared first on SelfHacked.

Lifestyle

Light Therapy

Light therapy applies light of specific wavelengths through human skin to elicit certain effects in the underlying tissue.

Red light, blue light, and their combination have all been shown to improve acne. In one study, the combination was more effective than not only either wavelength alone, but also the FDA-approved medication benzoyl peroxide [R, R, R, R].

Most of red light’s effects are through the cells’ mitochondria absorbing light. In cell studies, the cytochrome c oxidase in the mitochondria absorbs red light, which causes it to release nitric oxide, increase ATP, and decrease oxidative stress [R].

Blue light activates proteins that contain light-sensitive molecules (porphyrins and flavones) and increase mitochondrial activity and oxidative stress. Skin cells respond by releasing molecules that promote inflammation and control skin growth. Additionally, blue light killed the acne-causing bacteria Cutibacterium acnes in test tubes [R, R, R].

Exfoliation

Exfoliation is the removal of dead skin cells by using a brush/scrub or applying an acid that dissolves them. Exfoliation is believed to help with acne by removing the skin cells that clog pores and allowing anti-acne treatments to penetrate deeper.

A number of studies support the use of exfoliation with chemicals such as salicylic acid, lactic acid, Jessner’s solution, and phenol as an adjuvant therapy for acne [R].

Another method of exfoliation (microdermabrasion) improved acne and scarring in two small trials [R, R].

Reducing Stress

Studies in adolescents and young adults have associated stress with increased acne severity, especially in males [R, R].

In a small clinical trial, a relaxation therapy combining biofeedback and cognitive imagery helped improve acne [R].

The hormones released during stress are believed to increase both fat production and inflammation in the skin. Stress may also slow the repair of acne wounds [R, R, R].

We recommend addressing sources of stress in your life, either by taking up a stress-busting hobby (such as yoga or meditation) or seeking professional help.

Diet

Avoiding High-Glycemic Index Foods

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In the following sections, we’ll outline complementary approaches that may help you deal with allergies. The below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine.

Lifestyle

Allergy Immunotherapy

Allergy immunotherapy consists of administering a dilution of the allergen (such as pollen, dust mites, or dog dander) to help develop tolerance. This treatment can be injected (allergy shots) or oral (under-the-tongue allergy tablets) and is especially indicated for allergic rhinitis, asthma, and conjunctivitis [R, R, R, R, R].

Research suggests that immunotherapy may also help with food allergies, although only one treatment (for peanut allergy) has been approved so far [R, R, R, R, R].

Bee sting therapy is recommended as the first-line treatment to prevent severe allergic reactions in people allergic to the venom of bees and other insects of the same order (Hymenoptera), owing to its ability to induce an immune shift from Th2 to Th1 [R, R, R].

Multiple trials attest to the effectiveness and safety of this therapy. Unfortunately, the venom must be repeatedly administered at 3-month intervals to maintain its effects on the immune system [R, R, R, R, R, R, R, R, R].

Nose Irrigation

Nose irrigation with salt solution is often recommended as an add-on to conventional therapy for allergic rhinitis. Two meta-analyses concluded that, since this therapy effectively improves the symptoms and quality of life, it can be used as a cheap, safe, and easy-to-use alternative to steroid medication [R, R].

Acupuncture

Several clinical trials suggest that acupuncture may be a safe and valid way to improve the symptoms of allergic rhinitis [R, R, R, R].

Light Therapy

A meta-analysis of 13 studies concluded that light therapy (with UV, blue, red, and infrared radiation) applied through the nose can relieve allergic rhinitis symptoms and improve quality of life. However, the authors warned about the heterogeneity and low quality of the

The post Allergies: How To Manage Your Symptoms appeared first on SelfHacked.

Lifestyle

Cognitive-Behavioral Therapy

Cognitive-behavioral therapy can improve anxiety disorders such as generalized anxiety disorder, panic disorder, and social phobia, especially if combined with medication [R].

Different forms of behavioral therapy, such as in-person, internet-based, and self-guided, are a part of standard care for anxiety — consult with a healthcare professional about your options [R, R].

Mindfulness

Research suggests that mindfulness is the only form of meditation that reliably improves anxiety [R].

Mindfulness meditation reduced stress and anxiety with similar effectiveness to cognitive-behavioral therapy in several studies [R].

Applied Relaxation

Applied relaxation techniques can reduce general anxiety, excessive worry, and tension. The improvements may be maintained for up to one year after initial treatment [R, R, R].

A study reported that computer-delivered applied relaxation can be as effective as therapist-guided applied relaxation in reducing emotional stress and improving relaxation [R].

Yoga

A large body of evidence supports the benefits of yoga in reducing anxiety [R, R, R, R].

Exercise

People who exercise regularly experience lower levels of neuroticism, anxiety, and depression, while lack of regular physical activity has been associated with an increased risk of anxiety [R, R].

Aerobic exercise may be most effective at reducing anxiety in both healthy people and those diagnosed with disorders such as generalized anxiety, panic disorder, and PTSD [R, R, R].

Heart Rate Variability Biofeedback Training

A lower heart rate variability from a normal “baseline” heart rate indicates a dominance of the “fight-or-flight” (sympathetic) nervous system, which is associated with increased stress and many forms of anxiety [R, R].

A handful of studies have shown that heart rate variability biofeedback training can reduce overall anxiety and perceived stress [R, R, R, R].

The post 55 Tips To Help You Deal With Anxiety, Based On Science appeared first on SelfHacked.

Diet

Avoid Junk Food

Studies have associated poor attention and worse ADHD symptoms with diets rich in refined sugar, fried foods, and salt [R, R].

Avoid Food Additives

Artificial food colorings and sodium-benzoate (preservative) may worsen hyperactivity in children [R, R]. Their effects on attention in particular haven’t been studied.

Fish

ADHD patients have lower intakes and blood levels of omega-3 fatty acids found in fish (EPA and DHA) [R, R]. For this reason, some health experts suggest increasing fish and seafood intake as a complementary approach to attention disorders [R].

Fish oil supplementation has shown promising results for ADHD, but it’s unsure whether eating fish would provide similar benefits [R, R, R].

Flaxseed Oil

Children and adolescents with ADHD have lower intakes and blood levels of omega-3 fatty acids [R, R].

Flaxseed oil is rich in omega-3s; it improved symptoms in one clinical trial [R].

Lifestyle

Cognitive-Behavioral Therapy

Cognitive-behavioral therapy can improve ADHD symptoms in adults and adolescents, especially combined with medication [R, R, R, R, R, R, R].

Different forms of behavioral therapy are a part of standard ADHD care — consult with a healthcare professional about your options.

Exercise

According

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Lifestyle 

Maintaining a Healthy Weight

Being overweight or obese is the number one risk factor for high blood sugar levels, insulin resistance, and type 2 diabetes. Even a slight weight reduction can be beneficial [R, R, R].

The single most important thing that can help you lose weight is to consume fewer calories. Multiple studies show the effectiveness of calorie restriction in lowering blood glucose and insulin resistance [R, R, R, R].

Exercise

Physical activity is a great way to manage blood glucose levels, and it gets more effective with increased intensity and duration. Muscle activity burns glucose for energy and makes cells more sensitive to insulin [R, R, R, R, R].

Managing Stress

Stress increases the levels of hormones such as cortisol and inflammatory cytokines. This results in reduced insulin production, higher insulin resistance, and increased sugar craving, ultimately leading to higher blood glucose levels [R, R, R, R].

Sunlight Exposure

Vitamin D deficiency has been associated with insulin resistance, prediabetes, type 1 and 2 diabetes, and metabolic syndrome [R, R, R, R].

Vitamin D receptors are present in the pancreas, increasing insulin secretion and sensitivity [R].

A moderate exposure to sunlight is the best way of increasing your blood vitamin D levels. In mice fed a high-fat diet, UV exposure (but not vitamin D supplementation) lowered weight gain, glucose intolerance, and insulin resistance [R].

Yoga

Yoga reduced fasting and post-meal glucose levels and improved blood fat profile in multiple clinical trials on people with or at risk of type 2 diabetes, especially if combined with adequate treatment [R, R, R, R].

Quitting Smoking

Smoking has been clearly associated with higher glycated hemoglobin, a marker of long-term exposure to glucose that indicates poor blood glucose control and predicts risk of type 2 diabetes [R

The post 100+ Easy Ways To Lower Your Blood Sugar Levels appeared first on SelfHacked.

Lifestyle 

Reducing Stress

Stress and fatigue are closely and reciprocally linked, meaning they often co-occur and can influence each other. Stressful life events can cause not only PTSD, but also chronic fatigue syndrome. Similarly, occupational exposure to traumatic events of others (e.g., by healthcare workers) causes physical and mental fatigue, and may reduce empathy [R, R, R, R, R].

Cognitive-behavioral therapy (CBT) for stress management has been reported to reduce fatigue from chronic fatigue syndrome, fibromyalgia, and multiple sclerosis in several studies. Similarly, its combination with mindfulness meditation (mindfulness-based stress reduction) may help with fatigue from fibromyalgia and cancer [R, R, R, R, R].

Relaxation therapy with breathing practices and muscle relaxation exercises has also been reported to help with fatigue from conditions such as chronic fatigue syndrome, multiple sclerosis, cancer, heart failure, and stem cell transplantation. However, CBT was more effective in those studies that compared both treatments [R, R, R, R, R, R, R, R, R].

Improving Sleep Quality

Sleep is essential for optimal health. Failing to get enough quality sleep is associated with fatigue among many other health issues. People who perform shift or night work (such as healthcare professionals) are at increased risk of sleep disturbances and fatigue [R, R, R, R, R].

Sleep disturbances are frequent in people with chronic fatigue syndrome, cancer, multiple sclerosis, IBD, and allergic rhinitis, and can further worsen fatigue associated with these conditions [R, R, R, R, R].

Some clinical research suggests that therapy for sleep disturbances may improve fatigue from some of these conditions (such as cancer and multiple sclerosis). In turn, CBT for chronic fatigue syndrome has been inconsistently suggested to improve sleep quality [R, R, R].

Exercise

A sedentary lifestyle is a common cause of persistent fatigue. Several studies have reported that practicing more exercise may reduce fatigue in healthy people. Paradoxically, being ‘too tired’ was the most common

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You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.

IBD

Crohn’s disease (CD) and ulcerative colitis (UC) are two of the most frequently diagnosed subtypes of inflammatory bowel disease (IBD). The cause of IBD lies in a complex interplay of genetic and environmental factors [R].

Crohn’s mostly affects the small intestine and involves ulcerations of all cell layers of the gut lining. Ulcerative colitis typically affects the colon and rectum, and involves the inflammation of the gut mucosal layer [R, R].

Diet

Low FODMAP Diet

FODMAPs are a group of carbohydrates identified as some of the prime irritants in IBD. FODMAPs is a catchy acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols, such as [R, R, R]:

• Fructose
• Lactose
• Fructans and galactans
• Galacto-oligosaccharides
• Polyols (sugar alcohols)

Some experts recommend a low FODMAP diet to help control the symptoms of ulcerative colitis and Crohn’s disease. This diet isn’t appropriate for everyone—talk to your doctor or dietician to determine whether it could be right for you.

For more about the low FODMAP diet, check out this post on how it works and this post on which foods are included.

The low FODMAP diet eliminates specific foods that may trigger gut inflammation.

Mediterranean Diet

High intake of omega-3 fatty acids from fish (EPA and DHA) may be protective against the development of Crohn’s disease [R, R].

A recommended dietary pattern to keep IBD in remission also includes [R]:

• Increased intake of fiber, especially from fruits and vegetables
• Avoiding processed vegetable oils
• Cutting back on red meat
• Reduced intake of sweets and refined carbs

The Mediterranean diet generally follows the above pattern. It’s rich in fruits, vegetables, nuts, whole grains, and olive oil. It implies a moderate intake of fish while cutting back on red meat and sweets.

Some experts recommend the Mediterranean diet as a complementary approach to digestive disorders such as IBD. The incidence of IBD is lower in the

The post 28 Ways To Improve Your Gut Health appeared first on SelfHacked.

Lifestyle

Cognitive-Behavioral Therapy

• Cognitive-behavioral therapy can improve different anxiety disorders, including PTSD, especially if combined with medication [R, R].
• Different forms of behavioral therapy, such as cognitive processing therapy and narrative exposure therapy, are a part of standard care for PTSD— consult with a healthcare professional about your options [R].

Mindfulness

• Multiple studies found that mindfulness can help improve PTSD, both alone and as an add-on to conventional therapies [R, R].
• A study on discharged ICU patients with PTSD found a mindfulness program self-directed by a mobile app as effective as a therapist-led program [R].

Exercise

• People who exercise regularly experience lower levels of neuroticism, anxiety, and depression, while lack of regular physical activity has been associated with an increased risk of anxiety [R, R].
• Physical exercise interventions based on aerobic exercise, resistance training, or both improved PTSD in multiple trials. While aerobic exercise was more effective at improving anxiety and overall psychological distress, resistance training also helped with specific PTSD symptoms, distress tolerance, and sleep quality [R, R, R, R, R, R, R].
• Strenuous exercise increases the blood levels of neuropeptide Y (NPY), a messenger molecule that helps prevent PTSD caused by rises in stress hormones [R, R].

Yoga and Meditation

• Yoga and other forms of meditation have a natural stress-relieving effect, which could help mitigate the hyperarousal symptoms of PTSD [R, R, R].
• A yoga program called trauma-sensitive yoga has been associated with reduced symptoms of PTSD, depression, and anxiety in people with PTSD [R, R, R, R].
• A meta-analysis concluded that the evidence to support yoga for PTSD is encouraging but preliminary due to the low quality of most studies [R].

Animal-Assisted

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Lifestyle

Avoid Cigarettes

Smoking is one of the strongest environmental risk factors for developing rheumatoid arthritis [R, R].

An observational study of 296 people found that 88% of smokers tested positive for rheumatoid factor over a period of 10 years. Also, the rheumatoid factor-positive group of people contained more smokers than the rheumatoid factor-negative group [R].

The risk of high rheumatoid factor levels was 4 times higher in current smokers than in people who never smoked, according to an observational study of 7,124 people. In another study of 100 people with rheumatoid arthritis (RA), rheumatoid factors were more than twice as high in current and former smokers than in people who never smoked [R, R].

Smoking the equivalent of 1 pack (20 cigarettes) a day for 25 years was linked to a 3-fold increase in the risk of elevated rheumatoid factor in a study of 336 RA patients. What’s more, rheumatoid factor levels were directly linked to the number of years smoked in two studies of 673 people with RA [R, R, R].

Aquatic Exercise

Aquatic exercise describes any type of physical activity that takes place either partially or fully submerged in water. These activities can allow people to maintain physical fitness and reap the benefits of exercise even when they are not fully mobile out of the water [R].

In 2 clinical trials of over 250 people with rheumatoid arthritis comparing the effects of different types of exercise, aquatic exercise produced the greatest pain reduction [R, R].

Massage

In a review of 352 patients, researchers concluded that massage therapy could moderately reduce pain and increase function in joints affected by rheumatoid arthritis [R].

Massage therapy applying moderate pressure to tissues in the upper limbs was more effective than a light-pressure massage technique [R].

Massage therapy relieved pain and stiffness in 2 clinical trials on over 150 people with knee arthritis [R, R].

As part of a broader physical therapy regimen, massage is used to improve flexibility and function in arthritic joints [R].

Acupuncture

Acupuncture as practiced in Traditional Chinese Medicine creates therapeutic effects through

The post Managing Rheumatoid Arthritis: What You Need To Know appeared first on SelfHacked.

Lifestyle

Avoiding Exposure to Loud Noises

Loud noise is a major cause of tinnitus because it damages the hair cells of the inner ear (acoustic trauma). People with occupational exposure to noise — such as factory and construction workers, musicians, and soldiers — are at a particularly high risk of tinnitus. Listening to music at very high volume is a common risk factor in young people [R, R, R, R].

Reducing your exposure to occupational noise (by wearing protective equipment) and extremely loud music (by wearing ear plugs and turning down the volume) can help prevent tinnitus.

Cognitive-Behavioral Therapy

Chronic tinnitus can have very negative psychological effects. It has been associated with anxiety, depression, worse overall wellbeing, and reduced cognitive functioning (especially in attention) [R].

Cognitive-behavioral therapy has been shown to effectively improve mood and quality of life in people with tinnitus, although evidence of its sustained benefits at 6-12 months of follow-up is lacking. Self-help, and internet-delivered interventions seem to be as effective as face-to-face therapy [R, R, R, R].

Its combination with mindfulness meditation further helped reduce negative emotions in a few clinical trials. In some of them, the participants even reported reduced tinnitus severity and loudness [R, R, R, R, R, R].

Neuromodulation

Transcranial magnetic stimulation (TMS) is a non-invasive procedure that uses magnetic fields to stimulate brain cells. A meta-analysis found that TMS can improve the symptoms and quality of life in people with chronic tinnitus, as well as preventing its return over time. This procedure is relatively safe and well-tolerated according to another meta-analysis [R, R].

Transcranial direct current stimulation (tDCS) is another procedure that delivers weak electric current to the scalp. Two meta-analyses came to opposite conclusions regarding its effectiveness for tinnitus loudness. However, the second one did find this technique effective to reduce distress in people with chronic tinnitus [R, R].

Transcutaneous Electrical Nerve Stimulation

Transcutaneous Electrical Nerve Stimulation (TENS) is a non-invasive method of stimulating nerves by applying electricity to the surface of the skin.

Several studies have successfully used

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In the following sections, we’ll outline complementary approaches that may help lose weight. The below strategies are not meant to replace your standard medical treatment. Make sure to consult with your doctor before making any significant changes to your day-to-day routine.

Lifestyle

Sleep

Correct Sleep Schedule

Research over the past few decades has recognized the importance of circadian biology in obesity. Scientists think that circadian biology may have a massive influence on energy balance and metabolism [R].

In lab settings, mice who ate at the wrong time (when it’s dark for humans) gained more weight, despite the absence of any significant differences in calorie intake or activity over the course of the experiment. The authors suspect that their metabolism shifted [R].

According to another theory, a disrupted circadian rhythm may be why shift workers seem to be at an increased risk of obesity [R].

Quantity of Sleep

Short sleep duration has been associated with weight gain in many studies. A meta-analysis of 30 studies and over 630,000 people associated short sleep duration with a 55% higher incidence of obesity in adults and 89% in children [R, R, R].

Poor sleep can increase hunger and cravings and disrupt hunger hormones like ghrelin and leptin [R, R].

Take Care of Your Biological Clock (Circadian Rhythm)

Researchers over the past few decades have recognized the importance of circadian biology in obesity. It turns out that circadian biology may have a massive influence on energy balance and metabolism [R].

Both shift work and being exposed to bright light at night have been linked to an increased risk of obesity [R, R].

What’s the best way to shirt your biological clock?

Start by going outside in the morning [R, R]. A study in 54 people found that getting exposed to lots of light earlier in the day was associated with a lower BMI [R].

There are several other ways to improve and shift your circadian rhythm, including:

• eating earlier in the morning and restricting food at night
• getting more sunlight during the day [R, R, R, R]
• avoiding bright light at night and wearing blue blocking glasses at night [R, R, R]
• going to

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Turmeric (Curcuma Longa), most commonly known as the spice found in curry, is not only known for its flavor, but for its purported health benefits as well. Its active compound, curcumin, is a popular and well-known anti-inflammatory supplement [R].

Allergies

Some clinical trials suggest that two months of curcumin supplementation at 500 mg/day can reduce hay fever symptoms like sneezing, itching, runny nose, and congestion. The authors proposed that curcumin helps balance the immune response [R].

Lung Function

In a study on almost 2,500 people, eating a diet rich in curcumin was associated with an improved lung function, especially among current and past smokers [R].

In asthmatic mice, curcumin reduced symptoms such as airway inflammation and mucus overproduction, the levels of inflammatory markers, and airway remodeling [R, R, R, R, R].

Lung Damage

Because curcumin blocks cytokine release, it has been suggested to prevent life-threatening complications of severe viral infections such as ARDS and cytokine storm [R].

In mice with acute lung injury caused by severe bacterial infections, curcumin (injected, as a nose spray, and directly delivered into the lungs) prevented its progression to ARDS by reducing lung inflammation, swelling, and damage [R, R, R, R, R].

A recent study in mice suggested that curcumin protects from ARDS by promoting the development of anti-inflammatory Tregs [R].

Curcumin also reduced lung damage and inflammation caused by air pollution, different chemicals (benzo-alpha-pyrene, bleomycin, paraquat, hydrochloric acid, and polyethylene glycol), diabetes, and lung transplantation in animal studies [R, R, R, R, R, R, R, R].

A pharmaceutical company (SignPath Pharma) is currently developing a curcumin-based treatment for ARDS associated with COVID-19 [R].

In rats with COPD caused by cigarette smoke, curcumin reduced damage to the airway lining and inflammatory markers [R, R].

Antiviral Potential

In mice infected with the flu, curcumin increased survival and reduced lung damage, inflammation, macrophage activation, and viral load [R, R].

The anti-inflammatory and

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Baicalein is a flavone, a type of polyphenolic flavonoid, that is extracted from the roots of Scutellaria baicalensis and Scutellaria lateriflora.

Baicalin is a flavone glycoside, the glucuronide of baicalein, which is obtained through the binding of glucuronic acid to baicalein. It is primarily used in Asian countries as an herbal supplement.

Lung Function

Pure baicalin improved lung function in rats suffering from allergic diseases [R].

When given to asthmatic rats as a pretreatment, baicalin stimulated a healthy remodeling of the airway. Similarly, baicalein reduced airway inflammation, injury, and remodeling in asthmatic mice [R, R, R].

In mice with pulmonary hypertension (a progressive condition in which excess of pressure in the lungs leads to their failure), baicalin prevented the development of the condition by reducing pressure and inflammation [R].

Baicalein reduced lung inflammation by inhibiting Th17 cells in the lungs of mice exposed to mineral dust [R].

In rats and mice exposed to cigarette smoke, baicalin protected lung function and reduced inflammatory markers [R, R].

In mice with lung injury caused by a chemotherapeutic drug (bleomycin), a traditional Chinese medicine with skullcap reduced tissue scarring and inflammation [R].

Similarly, skullcap extract and its active compound wogonin reduced lung damage in mice with acute lung injury (a condition that may progress into ARDS) by reducing inflammation [R, R].

However, Chinese medicines with skullcap have been reported to cause ARDS in some people [R].

Respiratory Infections

Traditionally, Chinese skullcap is used to fight off infections, especially respiratory ones. A meta-analysis of 8 clinical trials concluded that the Chinese medicine Shunag Huang Liang may relieve fever, cough, sore throat, and reduce the disease course in acute upper respiratory tract infections. However, the authors warned about the poor quality of the included studies [R].

Skullcap extract, herbal medicines containing it (KIOM-C and San Wu Huangqin), and its active compound baicalein improved survival and reduced viral load, lung injury, and inflammation in mice infected with the 2009 swine pandemic flu (H1N1). In one of them, baicalein enhanced the effects of the antiviral drug ribavirin [R, R, R

The post Can Skullcap Help with Coronavirus (COVID-19)? appeared first on SelfHacked.

Ashwagandha is a traditional remedy for stress; it is under investigation for its potential to boost immune function.

Lung Function

In a clinical trial on 40 elite cyclers, 8-week supplementation with ashwagandha improved respiratory endurance [R].

In a study of 133 people with tuberculosis, ashwagandha and other herbals in combination with antibiotics relieved coughing and fever better than antibiotics alone. In another study of 99 people with tuberculosis, ashwagandha improved symptoms, inflammation, and body weight [R, R].

Polysaccharides extracted from ashwagandha suppressed coughing in guinea pigs as effectively as codeine [R, R].

In baby rats, withaferin A also protected the lungs against inflammation and oxidative stress caused by toxic bacterial lipopolysaccharides (LPS) [R].

Viral Infections

An herbal remedy containing ashwagandha sped up recovery from viral hepatitis in 29 patients [R].

In T cells (CD8+) isolated from 38 people with HIV infection, ashwagandha extract reduced the production of a disease progression marker (CD38 production) [R].

In chicken infected with infectious bursal disease virus, dietary supplementation with ashwagandha reduced viral load and increased T cell activity [R].

Ashwagandha has also shown antiviral activity against HIV, herpes, and infectious bursal disease in cell-based studies [R, R, R, R].

A computational simulation study found that withaferin A has the potential to block an enzyme required by the virus that caused the 2009 swine flu pandemic (H1N1) to spread (neuraminidase) [R].

Interestingly, a recent simulation study suggested that withanone may help prevent the SARS-Cov-2 virus from binding to the ACE2 receptor, and thus entering cells [R].

Asthma

In asthmatic mice, pretreatment with withaferin A reduced airway inflammation, injury, and scarring. This compound also had anti-inflammatory effects in human cells isolated from the airway lining [R, R].

Immunity

In a small trial of 5 people, ashwagandha extract improved the immune response by activating white blood cells. In two other trials on 142 people, an herbal mix containing ashwagandha increased the activity of natural killer cells [R, R

The post Could Ashwagandha Help Against COVID-19? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing.

Ginseng is a plant found in North America and eastern Asia. There are many different types of ginseng, such as American ginseng, Korean red ginseng, Indian ginseng, and Siberian ginseng. American ginseng is a very popular variety [R, R].

Flu and Other Respiratory Infections

In a trial of 227 people, those who took 100 mg of an Asian ginseng extract (G115) were less likely to catch a cold or flu. The ginseng group also had higher levels of NK cell activity [R].

In another trial on 100 people, Asian ginseng reduced the incidence and severity of upper respiratory infections [R].

In mice, Asian ginseng, its fermented extracts, and compounds (saponins and polysaccharides) increased survival after infection with different influenza viruses [R, R, R, R, R] and enhanced the effectiveness of the vaccines against them [R, R, R].

In mice infected with respiratory syncytial virus (RSV), ginseng extract (both oral and as a nose spray) reduced lung damage, improved lung viral clearance, increased the proliferation of T cells and dendritic cells, and reduced weight loss [R, R, R].

Similarly, different American ginseng extracts helped prevent respiratory tract infections in 5 clinical trials on almost 1,700 people. However, some of these studies were funded by a company that sells the extract, which indicates a potential conflict of interest [R, R, R, R, R].

Additionally, a meta-analysis warned that the evidence to support this use was insufficient due to the differences in the population samples and qualities of the studies [R].

COPD and Lung Damage

According to a review of 12 studies involving 1,560 COPD patients, Asian ginseng may improve the quality of life and lung function and enhance the effectiveness of drug treatments. However, the authors warned that most studies carried out up to then (2011) had a high risk of bias [R].

In line with this, the latest clinical trial with Asian ginseng failed to find any benefits over placebo in people with COPD [R].

The post Can Ginseng Help Fight COVID-19? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing.

Schisandra, also referred to as Schizandra or Schisandra chinensis, comes from a vine native to China and parts of Russia. Its berry is used as a form of traditional Chinese medicine.

The fruit is also known as the Five Flavor Berry because its taste captures the five major favors – sour, sweet, salty, bitter, and spicy [R].

Viral Infections

In a pilot trial on 50 people with chronic hepatitis C, an oral combination of antioxidants including schisandra reduced viral load, ALT levels, and tissue damage in 25-44% of the patients and improved health assessment in 58% [R].

Different compounds isolated from the berry inhibited the hepatitis B and C viruses in cell-based studies [R, R, R, R, R].

In chicken, supplementation with schisandra improved antibody titers against Newcastle disease and lymphocyte proliferation [R].

In mice with heart muscle inflammation caused by the coxsackievirus B3, a traditional Chinese medicine formula with schisandra (Qishaowuwei) increased survival, restored the CD4+ to CD8+ T cell balance, and reduced heart tissue damage and viral loads [R].

Compounds isolated from different schisandra species were active against the following viruses in test tubes:

• HIV [R, R, R, R, R, R]
• Herpes simplex 1 [R, R]
• Epstein-Barr virus [R]

Pneumonia

In 60 pneumonia patients, a product containing rhodiola, schisandra, and Siberian ginseng (ADAPT-232) reduced the duration of antibiotic treatment and improved quality of life, compared to standard treatment alone [R].

In an antibacterial study, lignan-containing schisandra extract inhibited a microbe that causes pneumonia (Chlamydia pneumoniae) [R].

Lung Damage and Failure

In guinea pigs with cough and lung inflammation caused by cigarette smoke, schisandra extract and several of its compounds (including fruit polysaccharide 1) suppressed cough and reduced the production of pro-inflammatory molecules [R, R].

Both schisandra extract and its compound schisantherin A reduced lung inflammation and acute respiratory distress syndrome caused by

The post Can Schisandra Help Fight Coronavirus (COVID-19)? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing.

Royal jelly is a milky substance secreted by honey bees and fed to developing offspring. Like honey, it can be harvested by beekeepers from honey bee colonies grown in unique queen-making beehives.

Immune Boosting

Royal jelly can affect the immune system by balancing levels and improving responses of specific immune cells [Th1/Th2]. In mice, supplementation shifted the immune response to an allergen from Th2 to Th1 dominance, reduced allergen levels in the blood, and improved skin allergy response [R, R].

In another study with mice, those given a royal jelly supplement had higher antibody levels and faster immune system cell growth [R].

Royalisin is thought to be the compound within the royal jelly responsible for these immune benefits [R].

Asthma and Respiratory Allergies

As opposed to propolis, which improved asthma symptoms in mice, both royal jelly and honey worsened them. This may be due to their immuno-stimulatory and vasodilatory effects [R]. However, its protein MRJP3 did reduce allergic responses in asthmatic mice [R].

In fact, royal jelly has been reported to cause allergic reactions with asthma, respiratory distress, and anaphylaxis in sensitized people [R, R, R, R].

Anti Infection Potential

In a cell-based study, royal jelly inhibited the virus that causes oral herpes (HSV-1) [R].

The post Can Royal Jelly Help with Coronavirus (COVID-19)? appeared first on SelfHacked.

This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. No effective or FDA-approved products are currently available for the treatment of the new coronavirus (also known as SARS-CoV-2 or 2019-nCoV), although research is still ongoing.

Elderberries are glossy, tart, deep-purple fruits of the Sambucus tree. Among many varieties, the most common one is the European elder or black elderberry (Sambucus nigra) [R].

Elderberry is a common supplement taken to reduce the symptoms and severity of the flu, but could it be useful in COVID-19? Let’s discuss the evidence.

Flu

Sambucol is a popular, widely-available brand of standardized elderberry extracts. In clinical studies with over 80 people with influenza A or B, taking Sambucol syrup for 5 days relieved flu symptoms 4 days faster than the placebo [R, R, R].

Elderberry lozenges (4x/day) reduced fever, headache, muscle pain, and nasal congestion within 48 hours in a clinical study on 64 people with the flu [R].

In test tubes, elderberry flavonoids could bind to influenza viruses A and B and prevent them from entering cells and multiplying [R, R].

Other Respiratory Infections

In one clinical study of 312 people traveling overseas from Australia, elderberry extract reduced the severity and duration of common cold symptoms compared to the placebo [R].

In clinical studies on over 2,300 people with a bacterial sinus infection, a combination of elderberry and other herbs (gentian root, cowslip flowers, sorrel, vervain wort) reduced inflammation, headaches, and nasal discharge [R, R, R, R, R].

Additionally, elderberry extract was active against the human coronavirus NL63 in test tubes. This virus mainly causes lower respiratory diseases in children and is one of the three known coronaviruses that invade cells via the same receptor as SARS-CoV-2 (ACE2) [R].

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