Health Hackd Podcast

Essential Oils have been around for thousands of years and remain a very popular, holistic method for treating a variety of conditions. Chances are, you either know someone or have talked to someone that raves about the powerful benefits of Essential Oils. The claimed benefits include: stress relief, sleep aid, immune strength, mental alertness, antibacterial, inflammation support, cancer healing...the list goes on and on. But is there science behind these claims? With hundreds of different types of oils, various application methods, and varying degrees of quality, sorting through the fact from fiction takes some work. This week, Andy and Aaron review some of the research behind these claims to see if they are as miraculous as they're made out to be. They also offer some tips on how you can do your own research when evaluating the benefits of Essential Oils.

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Resources:

• How It's Made Lemongrass Oil
• Healthline: What Are Essential Oils and Do They Work?
• Aromatherapy: A Systematic Review
• A Systematic Review on the Anxiolytic Effects of Aromatherapy on Rodents Under Experimentally Induced Anxiety Models
• A Systematic Review of the Effect of Inhaled Essential Oils on Sleep
• Trial of Essential Oils to Improve Sleep for Patients in Cardiac Rehabilitation
• What to Look for in an Essential Oils Brand
• PubMed

The "Gluten-Free" movement for those without Celiac Disease was one of the earliest health trends in recent years and remains a very popular dietary option today.  Nearly every grocery store, restaurant, and recipe has gluten-free options.  While a medical necessity for those with Celiac Disease, others voluntarily choose to maintain a gluten-free diet. There has been heavy debate on whether or not there is a health benefit to following a gluten-free diet if you don't have Celiac Disease, which has led to the emergence of the term "Non-Celiac Gluten (Wheat) Sensitivity".  Since headlines and anecdotes muddy the waters on this issue, Andy and Aaron dive into the research to get some answers, as well as share their experience with gluten.

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Resources:

• Jimmy Kimmel - What is Gluten?
• Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders [Nutrients 2013]
• Non-Celiac Wheat Sensitivity: Exploring a New Clinical Entity [American Journal of Gastroenterology 2012]
• Effect of Gliadin on Intestinal Permeability [Nutrients 2015]
• Markers of Non-Celiac Wheat Sensitivity in Patients with Chronic Fatigue Syndrome [Gut 2019]
• Intestinal Cell Damage in Individuals Reporting Sensitivity to Wheat in the Absence of Celiac Disease [Gut 2016]
• Serological Tests in Gluten Sensitivity (Nonceliac Gluten Intolerance) [Journal of Clinical Gastroenterology 2012]
• Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity [Psychiatric Quarterly 2012]
• Headache Associated with Celiac Disease: A Systematic Review and Meta-Analysis [Nutrients 2018]
• A survey on patients suspected of having non-celiac gluten sensitivity [BMC Medicine 2014]
• Migraine and Celiac Disease [Journal of Head and Face Pain 2003]
• Extra-intestinal manifestations of non-celiac gluten sensitivity: An expanding paradigm [World Journal of Gastroenterology 2018]
• Anxiety but Not Depression Decreases in Coeliac Patients After One-Year Gluten-Free Diet [Scandinavian Journal of Gastroenterology 2001]
• Dietary Gluten and the Development of Type 1 Diabetes [Diabetologia 2014]
• Gluten Sensitivity: From Gut to Brain [The Lancet Neurology 2010]
• Increased Prevalence and Mortality in Undiagnosed Celiac Disease [Gastroenterology 2009]
• Cyrex Laboratories: Array 3

While we may not be able to workout at a gym, that doesn't mean we can't exercise. Even with no equipment, there are several ways to improve cardiovascular and immune health with simple, at-home workouts. Since this can be quite an adjustment for a lot of people, Andy and Aaron offer 10 simple strategies for optimizing at-home workouts over the next several weeks.

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Resources:

• The compelling link between physical activity and the body's defense system
• Exercise and the Regulation of Immune Functions
• Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan

With most of the world under orders to stay home, humans are being challenged like never before. In this time of uncertainty and "social distancing", we are beginning to experience isolation, boredom, and loneliness. But this challenge gives us all the opportunity to work on two practices that are vital to our mental and physical health: solitude and socialization.

While it seems like everyone has a lot of time to practice solitude, very few of us actually are. And while it seems like we have little opportunity to socialize, there are many ways we can still incorporate this into our daily lives, even while isolated.

Andy and Aaron look at the benefits of solitude, the physical and mental impact of social support and laughter, and how both extroverts and introverts can use this time for self-improvement.

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Resources:

• Solitude is Only a Problem When it Becomes Loneliness Article
• Loneliness and Health: Potential Mechanisms
• Social Relationships and Mortality Risk: A Meta-analytic Review
• Social Support and Health: A Review of Physiological Processes Potentially Underlying Links to Disease Outcomes
• Effect of Laughter Yoga on Salivary Cortisol and Dehydroepiandrosterone Among Healthy University Students: A Randomized Controlled Trial
• The Impact of Social Activities, Social Networks, Social Support and Social Relationships on the Cognitive Functioning of Healthy Older Adults: A Systematic Review

With the world in a state of panic over the Coronavirus (COVID-19), there is no better time to build a strong immune system. While washing our hands and avoiding crowds is a great starting point, we should all be taking additional, proactive measures to strengthen our body's natural defenses. In this episode, Andy and Aaron discuss some methods for boosting our immune system - not just today, but for everyday, to maximize our defense system against external threats.

Disclaimer: Recommendations discussed in this episode should not to be taken, interpreted or construed as medical advice. If you think you have been exposed to COVID-19 and develop a fever and symptoms, such as cough or difficulty breathing, call your healthcare provider for medical advice.

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Resources:

• Coronavirus (COVID-19) Statistics
• CDC - Coronavirus (COVID-19)
• WHO - Coronavirus (COVID-19)
• Vitamin C Basics
• The Effectiveness of Vitamin C on Virus-induced Respiratory Infections
• Vitamin C in the Prevention and Treatment of the Common Cold
• Vitamin A Basics
• Vitamin A in T cell–related immunity
• Zinc Basics
• The Effectiveness of High Dose Zinc Acetate Lozenges on Various Common Cold Symptoms: A Meta-analysis
• Clinical, Immunological, Anti-inflammatory and Antioxidant Roles of Zinc
• Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections
• Immune System Effects of Echinacea, Ginseng, and Astragalus: A Review
• Sleep and Immune Function
• Stress and the Immune System

With the advancement of technology has come the increased demand for sitting at a desk, the reduced need for physical activity, and the rise of a sedentary lifestyle. Today, most humans spend the majority of their day sitting, or behaviors that expend very little energy. Andy and Aaron look at the health impact of a sedentary lifestyle, but more importantly, offer some practical solutions you can incorporate into your daily routine to reduce sedentary behavior and improve your overall health.

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Resources:

Amount of Time Spent in Sedentary Behaviors in the United States

Evaluating the Evidence on Sitting, Smoking, and Health: Is Sitting Really the New Smoking?

Physiological and Health Implications of a Sedentary Lifestyle

Sedentary Behaviors Increase Risk of Cardiovascular Disease Mortality in Men

Sitting Time and Mortality From All Causes, Cardiovascular Disease, and Cancer

Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults

The Effects of Twelve Weeks of Bed Rest on Bone Histology, Biochemical Markers of Bone Turnover, and Calcium Homeostasis in Eleven Normal Subjects

Too Much Sitting: The Population-Health Science of Sedentary Behavior

Standing Desk Riser

Active Sitting Disk

Before the invention of light bulbs, humans received most light exposure from the Sun, getting the full spectrum of visible light during the day, with more mild light exposure during the evening. With the rapid expansion of technology, humans now experience substantially more light exposure at all times of the day and well into the evening, primarily through the increased use of smartphones, tablets, computers, and TVs, which emit a large amount of blue light. In recent years, blue light exposure has supposedly been associated with poor sleep, eye strain, and macular degeneration. Andy and Aaron take a look at the evidence behind these claims and perform their own experiment with blue light.

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Resources:

Lux Light Level Chart

Exposure to Room Light Before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans

Sensitivity of the Human Circadian Pacemaker to Nocturnal Light: Melatonin Phase Resetting and Suppression

Action Spectrum for Melatonin Regulation in Humans: Evidence for a Novel Circadian Photoreceptor

Melatonin Suppression and Sleepiness in Children Exposed to Blue-Enriched White LED Lighting at Night

Rat Study Showing the Damage of Blue Light at Extreme Levels

Harvard Health Blog on Blue Light and Macular Degeneration

RA Optics Blue Light Blocking Glasses

driftTV Blue Light Blocking TV Box

Over the past several years there has been a shift from blatantly unhealthy snacks to seemingly healthy snacks. But even the "healthy" snacks may not be as healthy as they appear. Marketing for food companies has become increasingly clever in recent years; even the worst foods are marketed to contain some type of nutritional benefit. Between the deceptive marketing and overwhelming ingredient lists, it has become challenging to distinguish between what is truly healthy and what is not. In this episode, Andy and Aaron take a deep dive into the ingredients of these seemingly "healthy" foods and the impact they have on our bodies. 

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Resources:

History of Industrial Seed Oils #1

History of Industrial Seed Oils #2

Omega-3 Fatty Acids and Inflammatory Processes

Omega-6/Omega-3 Ratio and Dementia

Effect of Canola Oil Consumption on Memory, Synapse and Neuropathology

Soybean Oil and Diabetes

Omega-6/Omega-3 Fatty Acid Ratio and the Risk for Obesity

Omega-6 Fatty Acid-Induced Dysbiosis and Infectious Colitis

Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease

Omega-6/Omega-3 and Breast Cancer

Lipid Peroxidation in Culinary Oils

56 Different Names for Sugar

FDA Food Labeling Guide

Andy and Aaron look at over-the-counter pain management drugs, also known as NSAIDs (Non-Steroidal Anti-Inflammatory Drugs), which include Ibuprofen, Aspirin, etc. They examine the negative side effects of taking such drugs on a regular basis. NSAIDs are one of the most commonly prescribed and purchased drugs today, primarily for purposes of reducing inflammation and pain management. We have all resorted to taking drugs like Ibuprofen when experiencing aches and pains, whether it's from an acute injury, chronic pain, or a simple headache; but do we actually know how these drugs are affecting our body? Andy and Aaron take a look at the evidence to answer this question.

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Resources:

List of NSAIDs

How Do NSAIDs Work? 

NSAID Usage

Gastrointestinal Study #1

Gastrointestinal Study #2

Liver Study #1

Liver Study #2

Kidney Study #1

Kidney Study #2

Cardiovascular Study #1

Cardiovascular Study #2

Muscle Repair Study

Andy and Aaron talk about the efficacy of elderberry on reducing the longevity and severity of cold and flu symptoms. This small berry has received a lot of attention over the past few years in regard to immune health, so they take a look at the evidence to see whether or not it lives up to the hype. They also share their experience taking elderberry during cold and flu season.

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Resources:

Summary of the Elderberry Plant

Randomized Study of the Efficacy and Safety of Oral Elderberry Extract in the Treatment of Influenza A and B Virus Infections

Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travelers