Oxalate Crystals and Genetics
Hi everyone,
Do you ever find yourself riding the wave of health trends, similar to how I've done? A few years back, I was into making green smoothies. Then came my fermentation phase, with my kitchen counter crowded with jars of sauerkraut and fermented salsa.
The more that I learn about genetics, the more I realize that health fads like green smoothies and fermented foods can backfire for some people.
For instance, green smoothies or "superfood" salads packed with spinach, kale, and almonds are high in oxalates—a compound that, depending on one's genetic makeup and gut microbiome, could cause kidney stones or joint inflammation.
How you react to a big dose of oxalates depends on your gut microbiome and your genes. Some of us carry genetic variants that increase oxalate levels in the body, leading to a higher risk of kidney stones or oxalate crystals forming, but most can dine on a spinach salad, with high oxalates causing no problems at all.
My article today is an updated look at oxalates and genes related to oxalate levels, including research on why a scoop of gelatin or collagen can also lead to high oxalate levels.
Circling back to the mistakes that I made with fermented foods that were very high in histamine... If you're interested in histamine intolerance, sign up to be notified when my book, Histamine Lifehacks, launches in a few weeks.
Gratefully yours,
Debbie
Oxalates, Kidney Stones, Joint Pain: Green Smoothies and Your Genes
Key takeaways:
~ Many healthy foods contain oxalates, and your dietary intake needs to be balanced out with metabolism and excretion of oxalates.
~ Genetic variants can disrupt the balance of oxalates, leading to the formation of kidney stones or oxalate crystals.
~ Genes also impact the biosynthesis of oxalates in the body.
Oxalates, Kidney Stones, Joint Pain
Oxalates are organic compounds found in many of the foods we eat. We can also produce oxalates in the body through certain pathways.
Oxalates can bind with calcium and be excreted through your intestines, or they can enter the bloodstream and eventually be excreted through the kidneys.
The levels of oxalates in the body need to balance with the metabolism and excretion. When this is out of balance, problems can arise with oxalates causing kidney stones or other joint problems for some people.
Where do oxalates come from?
We get oxalates through foods, such as spinach, rhubarb, chocolate, beets, and nuts, and we can also create oxalates in the body.
What I've been reading:
1) Microplastics incorporated into atherosclerotic plaque
This study in the New England Journal of Medicine is eye-opening and thought-provoking. The study involved patients who were undergoing surgery to remove plaque in their carotid arteries. Researchers examined the atherosclerotic plaque using an electron microscope and other tools to see if microplastics were present. Out of the 304 patients, 58% had polyethylene in their carotid artery plaque, and 12% had polyvinyl chloride (PVC). From the study: "Electron microscopy revealed visible, jagged-edged foreign particles among plaque macrophages and scattered in the external debris."
The researchers also followed the patients for almost three years and found that the patients who had microplastics in their atherosclerotic plaque were at a 4-fold higher risk of heart attack, stroke, or death.
2) Sound and light waves for improving clearance of amyloid beta plaque?
Using 40 hz sound and light gamma stimulation promotes glymphatic clearance to move amyloid-beta plaque from the brain. This study follows a number of other studies on the topic. The researchers used mice to determine how the 40hz waves promoted neural activity in different brain regions and how the glymphatic flow interacted with astrocytes.
3) Creatine during sleep deprivation
Researchers looked at how creatine supplementation helps with sleep deprivation. The study participants (n=15) were healthy young adults who were subjected to sleep deprivation for 21 hours (essentially, staying up until 4 am). The researchers did brain imaging at baseline, with a creatine supplement or with a placebo. The results showed that creatine supplementation (0.35g/kg) improved cognitive test speed for verbal, logic, and math scores.