💪 What You Can Do About 'Forever Chemicals'

Welcome back to Optimize Me — the health and wellness newsletter for evidence-based advice on how to 🥦 eat better, 🏋️ workout smarter, and 🧑‍💻 be more productive.

In today’s send: Preventative measures against “forever chemicals,” new research on the cause of surgical infections, the “oatzempic” fad, and why you should consider limiting time in your garage.

Let’s get to it.

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So-called "forever chemicals" are everywhere these days, literally and figuratively.

The Biden Administration established the first-ever national drinking water standard to address them. A parade of headlines has followed, from running down where they are found to interactive maps that tell you if you live in a hot spot to all the serious health issues they appear to be associated with.

The information is alarming and overwhelming, leading to the natural question: What can I do to protect myself and my family?

There are steps you can take. But first, the basics:

• Forever chemicals are a catch-all term referring to over 12K per- and polyfluoroalkyl chemicals, also known as PFAs. They are industrial substances that do not break down in the environment and build up in our bodies over time. They all have fluorine-related toxins and carbon-fluorine bonds.

• PFAs originated from DuPont's invention of Teflon right after World War II; decades later, a class-action lawsuit found that DuPont knew the chemicals were dangerous. 3M's Scotchgard is another example of a toxic PFA.

• Common uses include non-stick cookware, waterproof coatings and flame-retardant materials. But PFAs are found in thousands of everyday products, including clothing, cosmetics, food packaging and pharmaceuticals.

• There is conflicting research as to whether short-chain PFAs are less dangerous than long-chain PFAs.

The widespread use of PFAs has had a staggering impact. Almost all Americans, including newborn babies, have PFAs in their blood today. Various studies have pegged the rate as high as 98%. PFAs are also pervasive in the air, soil and water. The recent federal action was said to impact drinking water for about 100M, but past studies found that as many as 200M people may drink PFA-tainted water and that close to 50% of tap water nationwide is impacted.

We do not know the full breadth of PFAs' impact on our bodies, but they alter hormonal function. Research has connected PFAs to a range of health issues, including certain types of cancer, cardiovascular disease, developmental delays in children, diabetes, immune suppression, and reproductive problems.

Yes, you almost assuredly have forever chemicals in your body. But you can still do something. While the body appears to be able to excrete forever chemicals, it only happens at a slow pace. That is why long-term PFA prevention is key.

• Start with drinking water. There are federal tools online that show if the water supply where you live is contaminated. There are also testing kits you can purchase. If your water contains PFAs, filtration systems can prevent exposure and purify tap water. Most experts say you should avoid drinking unfiltered tap water whenever possible. Drinking water is most impacted by industrial releases and firefighting foam usage, which is commonly utilized at military installations.

• Avoid products with PFAs as much as possible. Items that are marketed as waterproof or stain-resistant and do not have PFA-free labeling likely contain them. Food packaging is another area to watch for. Check on your personal care products, too. PFAs can be in cosmetics, shampoo, shaving cream and sunscreen. Feminine hygiene products can also be of concern.

• Eliminate non-stick cookware from your kitchen. Cast-iron, glass and steel products are considered safer. Use disposable plastic bags sparingly and make sure any compostable dinnerware and containers have a BPI logo (which designates no PFAs).

• Manage common chemicals, like household cleaners, safely. Avoid dangerous and unnecessary exposures.

• Lastly: Stay on top of your government officials. Make sure they are adhering to federal law and safety regulations and maintaining a healthy environment where you live.

🦾 Fascinating new research

Everyone has heard horror stories about people checking into the hospital for elective surgery and developing a severe infection in their wound. Or older people being afflicted -- sometimes fatally -- by a superbug far worse than their initial reason for treatment.

Patients and providers have traditionally believed healthcare-related bacterial infections are a product of medical facilities being fertile ground for antibiotic-resistant bugs. This has led to an emphasis on strict hygienic and sterilization protocols and an urgency to get patients in and out as quickly as possible for safety, liability and financial reasons.

A new study is challenging that conventional wisdom. And it could make things much more safe and simple.

• Researchers at the University of Washington examined over 200 spinal surgery patients. They found that most surgical site infections in the group were caused by microbes that existed on the patient's skin before the procedure. They logged each patient's nose, skin and stool bacteria before surgery and then followed them for 90 days post-surgery.

• Spinal surgeries were pinpointed for several reasons: They impact men and women at similar rates, they require significant healthcare resources and post-procedure infections are among the most difficult to cure and treat.

• The study found that 86% of post-surgery infections were genetically linked to bacteria the patient carried before surgery. Infections in the upper back tended to translate to nose bacteria; lower back to gut and stool bacteria. Sixty percent of the infections were resistant to preventative antibiotics provided during surgery, but that resistance did not appear to develop in the medical facility.

• The findings mesh with other recent studies that have genetically connected bacteria on the body to surgical infections and other health issues, including blood infections, diarrhea and pneumonia.

The takeaway: These findings could change care and prevention techniques. 

Most providers currently use a uniform approach to protecting against infection in the surgical setting. The researchers point out that this approach has clear merits, given the relative lack of infections caused by the medical environment. But it does not necessarily address every threat point.

If an individual's microbiome is the likely source of complication, personalized preventative measures will likely have the most success. Providers can determine the best course of action to negate bacteria near the surgical site, rather than rolling the dice that a one-size-fits-all approach will be effective. That will lead to better outcomes for patients and providers. Patients can also take steps to protect against infection. Studies have found smoking cessation, hygiene, glycemic control in diabetes patients and strict adherance to post-surgery protocol and surveillance all lead to better outcomes, regardless of medical intervention.

🥦 Value hiding behind the 'Oatzempic' fad

Getting health advice from social media is, obviously, a risky proposition. But as TikTok trends go, the "Oatzempic" craze initially sounds pretty solid.

The cliff notes: Drink a three-ingredient blended concoction -- water, lime juice and raw rolled oats blended -- and the pounds will fall off. 

The bigger picture: What sounds too good to be true is just that. Guzzling the drink -- a simplified version of oatmeal milk, a staple in Latin American cultures -- is not a magic bullet for better health and weight loss. Using it as a meal replacement constitutes an unsustainable diet approach that doctors warn against. And it is certainly nowhere near as impactful as drugs like Ozempic, despite the catchy nickname.

That said ... it is understandable why the trend projects an air of credibility and is likely given more consideration, even from those who are typically skeptical. Consuming oats is proven to have diet and health benefits and can help you lose weight. It starts with fiber.

• Past studies have found that many Americans need to consume more fiber. How staggering? Over 90% of men and nearly 90% of women fall short of recommended daily thresholds, about 21-38 grams a day. Many modern food products contain little to no fiber and recent studies have suggested people who live in urban areas are losing the ability to properly intake fiber.

• Oats are fiber-rich, specifically the beta-glucan type. That has been connected to lower cholesterol and reduced blood sugar spikes.

• General fiber consumption is proven to reduce the risk of cardiovascular disease, certain cancers and type-2 diabetes. It also promotes a healthy gut, improved liver function, regular bowel movements and can reduce inflammation. Oats also contain antioxidants and protein.

• High-fiber foods also take longer to digest and slow the movement of food. This can make you feel fuller and satisfied for longer, potentially contributing to weight loss. But nothing as drastic as the oatzempic claims. If people are losing weight with oat drinks, it is likely because they are using it to replace a meal and creating a significant caloric deficit, but those results are difficult to sustain long term -- and to maintain once you stop.

• Insoluble fiber brings water into the gut and assists bowel function; soluble fiber impacts digestion and contributes to many of the above health benefits.

How do you add fiber to your diet?

• Go slow and steady. Estimate your current intake and then slightly increase it for several days (and make sure you stay hydrated). Adding too much fiber to your diet at once can lead to bloating and gas.

• Foods that are minimally processed and plant-based are good fiber sources. Among them: fruits, vegetables, legumes, oats, seeds and whole grains. 

• You can also use fiber supplements like Metamucil. Multifiber supplements typically provide more benefits; consult your doctor on what works best for you. A fiber-rich diet is preferable to relying solely on supplements, although older people often need supplements to ensure adequate fiber intake as they age.

And to bring this back to the start: If you want to eat oats, a bowl of oatmeal remains the preferred way to do so, no matter what influencers say.

❌ Don’t Eat This: Recalls

• Home Style Foods’ Kowalski Simple Sides — Jack’s Potato Salad has been recalled due to incorrect labeling that resulted in an undeclared egg allergen

• Gracie’s Kitchens has recalled King Kullen Broccoli Cutlets with Bread Crumbs and Parmesan due to potential undeclared sesame and wheat

• Feel Good Foods has recalled Gluten-Free Plain and Everything Flavored Cream Cheese Stuffed Mini Bagels due to potential cross-contamination involving various allergens

🔗 Links

• Your garage may be a breeding ground for ALS 🧠 

• Laughter can help combat gym anxiety 🚴‍♂️

• Weight training can boost mental health in older people 💪