The SHN #62: Fluid Dynamics, Self-Care, and Canola Oil

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll do a deep dive into bodily fluids.

After that, a look into the exploding business of self-care.

Then comes a discussion on canola oil, and the usual links to the things I’m finding interesting at the moment.

👉 But First!

A few months ago I wrote a long post on religion and spirituality that probably wouldn’t interest many readers here. I’ve decided to publish it on my website if you’re interested in checking it out— here’s a quick synopsis:

In the post, I share my thoughts on the tension between organized religion, especially Christianity, and personal spiritual growth. I start with a story about my own disenchantment with Catholicism, which sets the tone for a broader look at how organized religion can sometimes hold back spiritual and intellectual growth.

I discuss how strict adherence to Christian teachings might stifle critical thinking and self-discovery. I also touch on the anti-intellectual aspects of some Christian doctrines and their potential to hinder personal development.

But I don't just criticize. I also acknowledge that many people find value in organized religion, and I encourage a more open-minded approach to faith. I then turn to examine the other extreme - strict materialism - and how both blind faith and rigid scientific thinking can get in the way of spiritual growth.

I suggest finding a middle ground that brings together scientific understanding and spiritual insights. To wrap up, I offer some practical ideas for developing a balanced spiritual path, including mindfulness, spending time in nature, and exploring different philosophies.

Throughout, I stress the importance of questioning, thinking critically, and relying on personal experience in spiritual growth. My aim is to show a way forward that goes beyond the limits of both dogmatic religion and strict materialism.

🫀 The Lymphatic System, Vagus Nerve, and Fluid Dynamics

The human body is a beautiful system of interconnected parts that work together to maintain proper function. Among these, the lymphatic system, vagus nerve, and overall fluid dynamics play crucial roles in our health, yet are often overlooked. By understanding how these elements function and implementing targeted practices, we can significantly improve health outcomes.

In this post, we'll explore the insights of Dr. Perry Nickelston and other experts in the field to provide you with practical steps to work on these areas of your body.

The Lymphatic System: Our Body's Waste Management System

The lymphatic system is the network of vessels, nodes, and organs that work together to remove waste, toxins, and excess fluid from the body. As Dr. Perry Nickelston explains, "The lymphatic system is the body's sewage system. If it gets backed up, you're in trouble."

When the lymphatic system becomes congested, it can lead to a range of health issues, from chronic pain and inflammation to autoimmune disorders and decreased immune function. Naturopathic doctor and author Dr. Aviva Romm emphasizes the importance of supporting the lymphatic system, stating, "A congested lymphatic system can lead to a host of health problems, including chronic fatigue, brain fog, and skin issues."

The science behind the lymphatic system:

• The lymphatic system consists of a network of vessels that transport lymph, a clear, colorless fluid containing white blood cells, proteins, and other substances.

• The lymphatic system plays a crucial role in maintaining fluid balance, absorbing fats from the digestive system, removing cellular waste products and supporting the immune system.

Routine to improve lymphatic function: The Big Six

Dr. Nickelston has identified six key areas of the body that are often congested or restricted, leading to impaired fluid dynamics and health issues. By focusing on these areas, known as "The Big Six," we can promote optimal health and well-being. The Big Six include:

1. Jaw and neck

2. Shoulders and upper back

3. Thoracic spine

4. Abdomen

5. Pelvic region

6. Lower extremities

As Dr. Nickelston explains, "The Big Six are like the control centers for the body's fluid systems. By addressing these areas, we can create a ripple effect of positive change throughout the entire body."

The Vagus Nerve: The Body’s Communication Superhighway

The vagus nerve, the longest cranial nerve in the body, plays a large role in regulating the autonomic nervous system. It is responsible for the "rest and digest" response, counterbalancing the "fight or flight" response triggered by stress.

Dr. Stephen Porges, the creator of the Polyvagal Theory, explains, "The vagus nerve is the primary nerve in the parasympathetic nervous system. It's the brake on the stress response."

When the vagus nerve is functioning optimally, it promotes relaxation, digestion, and healing. However, chronic stress, poor posture, and other factors can lead to vagal nerve dysfunction, resulting in a perpetual state of sympathetic dominance.

To restore proper vagal tone, Dr. Nickelston recommends focusing on four key areas of the body:

1. Back of the neck: The vagus nerve exits the brainstem and travels down the back of the neck. Gently massaging this area can help stimulate the nerve and promote relaxation.

2. Side of the jaw: The vagus nerve passes through the neck near the angle of the jaw. Massaging this area, particularly the mastoid process behind the ear, can help improve vagal tone.

3. Collarbone: The vagus nerve lies beneath the subclavius muscle, located just below the collarbone. Massaging and releasing this muscle can help stimulate the vagus nerve and promote relaxation.

4. Abdomen: The vagus nerve innervates the digestive system, and stimulating this area can have a calming effect on the entire body. Dr. Nickelston recommends rubbing the belly for 20 minutes while humming, as humming activates the vagus nerve and rubbing the belly stimulates the digestive system.

For an in-depth explanation of these practices to restore vagal nerve function, watch this podcast interview.

Other vagus nerve-stimulating practices include:

• Deep diaphragmatic breathing

• Gargling

• Exposure to cold temperatures

Dr. Datis Kharrazian, a leading expert on neurological health, states, "Vagus nerve stimulation is a powerful tool for reducing inflammation and promoting healing."

The science behind the vagus nerve:

• The vagus nerve is the main component of the parasympathetic nervous system, which is responsible for the body's "rest and digest" functions.

• Vagal tone refers to the activity of the vagus nerve, with higher vagal tone associated with better health outcomes, including reduced inflammation, improved heart rate variability, and enhanced stress resilience.

• Stimulating the vagus nerve has been shown to have anti-inflammatory effects, making it a potential target for the treatment of various inflammatory conditions.

Fluid Dynamics and Overall Health

Proper circulation of blood and lymph is essential for delivering nutrients, removing waste, and maintaining overall health. When these fluids become stagnant, it can lead to a range of health issues, from chronic pain and inflammation to decreased immune function.

The science behind fluid dynamics:

• Blood circulation delivers oxygen and nutrients to the body's tissues and removes waste products.

• The lymphatic system, unlike the circulatory system, does not have a central pump. Instead, it relies on the movement of muscles and the pressure changes associated with breathing to help propel lymph through the vessels.

• Proper hydration is essential for maintaining optimal blood viscosity and supporting the transport of nutrients and waste products throughout the body.

Play and Movement

In addition to targeted exercises and practices, Dr. Nickelston emphasizes the importance of play and varied movement for overall health and well-being. "Play is a powerful way to stimulate the vagus nerve, reduce stress, and promote relaxation," he notes. "Engage in activities that bring you joy, make you laugh, and allow you to express yourself creatively."

Incorporating different types of movement into your daily routine can also help improve fluid dynamics and support the function of the lymphatic system and vagus nerve. Some examples include:

1. Dancing

2. Playing sports

3. Practicing yoga or tai chi

4. Exploring new hobbies that involve physical activity

A Note on the Healing Process

As you begin to implement these practices, it's necessary to understand that the healing process may involve temporary discomfort. Dr. Nickelston says, "You may feel worse before you feel better. This is a normal part of the healing process as your body adjusts to the positive changes you're making."

By focusing more on the vagus nerve and your body’s fluid dynamics, you have an underrated avenue to improve health outcomes. Incorporating simple practices like hydration, movement, deep breathing, self-massage, and play can have a significant impact.

For me, I’ve found great relief in doing some serious, daily abdominal massage, where I had tenderness that I wasn’t aware of prior. When I remember, I also do The Big Six practice, usually before or after a workout.

😔 Does Self-Care Make Us Lonely?

In her article "How the self-care industry made us so lonely," Allie Volpe explores how the modern understanding of self-care has become a commercialized and isolating practice that may be contributing to the loneliness epidemic.

Volpe traces the history of self-care, from its origins in the 1950s as a term used in healthcare contexts to its adoption by the Black Panthers as a political act of collective well-being during the civil rights movement.

However, the concept of self-care has since been co-opted by the wellness industry, becoming synonymous with the pursuit of individual well-being through consumerism. The Recession of 2008 marked a shift in how Americans viewed their health, with wellness becoming a form of excessive consumerism.

The article also highlights the gender disparities in self-care, with women being the primary targets of the industry and often bearing the burden of housework and caregiving, even when they earn the same as their male partners. Volpe suggests that the narrative of self-sufficiency perpetuated by the self-care industry reinforces the prioritization of the individual over the collective.

To reclaim self-care, Volpe proposes that we ignore advertisements promising quick fixes, engage in communal practices, and avoid blaming ourselves for feeling stressed. She emphasizes that true self-care involves connecting with others, rather than relying solely on individualistic practices.

Volpe's article does a good job discussing how the commodification of self-care has led to a distorted understanding of the concept, one that promotes isolation and consumerism rather than collective well-being.

Researcher and journalist Derek Beres has good commentary on this article and has long been a critical voice of the wellness consumerism movement.

🧈 Throw Out Your Canola Oil

In a recent video, Brad Marshall, known for his "Fire in a Bottle" blog, discusses some findings about canola oil that might make you reconsider its place in your kitchen.

Marshall examines a clinical trial comparing the effects of canola oil, safflower oil, and a butter-vegetable oil mix on human health. The results were eye-opening:

• Increased Fat Production: Despite lower fat intake, people consuming canola oil showed signs of increased de novo lipogenesis (DNL) - the body's process of making new fat.

• Metabolic Changes: The canola oil diet led to changes in blood markers similar to those seen in hibernating bears or people with heart disease.

• Diabetes Risk: The canola oil diet lowered something called the "D5D index," which is associated with an increased risk of developing diabetes when low.

• Comparison to Other Oils: Canola oil performed even worse than safflower oil in many aspects. Marshall suggests this might be due to canola oil's unique fat composition, which may activate certain genetic factors (like PPAR Alpha) that promote fat storage and inflammation.

• The Acorn Connection: Marshall draws an interesting parallel to acorns, which have a similar fat profile to canola oil. He suggests that this composition might have evolved to fatten up animals quickly for winter - not necessarily a desirable effect for humans year-round!

Marshall's video implies that replacing canola oil with alternatives like butter or less processed oils could be a simple way to potentially improve your metabolic health.

The seed oil debate rages on!

𝕏 Thread of the Week

🥑 The Keto Diet Has No Lasting Health Benefits: This research review found that “the ketogenic diet does not fulfill the criteria of a healthy diet. It presents the potential for rapid short-term reduction of body mass, triglycerides level, Hb1Ac, and blood pressure. Its efficacy for weight loss and the above-mentioned metabolic changes is not significant in long-term observations.”

The popularity of the Keto diet is dropping, maybe because, as Georgi Dinkov writes, the weight loss is mostly due to water: “cutting carbs works just like diuretics, so the weight-loss on low-carb/keto diets is likely mostly water loss as well as muscle loss (a terrible outcome), since people who stop the low-carb-keto diet rapidly regain the lost weight despite the fact that their total body fat percentage does not change (and cannot significantly change in a matter of just 1-2 weeks, which is what it takes to regain the lost weight on low-carb/keto after starting carb intake again) and their fat intake does not change either.”

🍹 Drink Less for Better Health: Heavy alcohol consumption is a known risk factor for numerous adverse health outcomes, including major adverse cardiovascular events (MACE). There is a perception among some long-term heavy drinkers that reducing intake may be pointless as the "damage is already done." However, recent research by Kang et al. explores whether reducing heavy alcohol consumption can lower cardiovascular risk.

The study highlights that it is not too late to improve cardiovascular health by cutting down on alcohol consumption, with benefits observed across various demographics and health conditions.

🧴 Sunscreen Does Not Prevent Skin Cancer: This research review aimed to assess the association between risk of skin cancer and sunscreen use. They reviewed 29 studies involving over 313,000 people.

“The overall meta-analysis did not show a significant association between skin cancer and sunscreen use. Neither melanoma (25 studies; 9,813 cases) nor non-melanoma skin cancer (five studies; 857 cases) were associated with sunscreen use, respectively.

“The strength of the association between risk of skin cancer and sunscreen use has constantly decreased since the early 1980s, and the association was no longer statistically significant from the early 1990s.”

🔗 One Hitters

👟 You probably shouldn’t be wearing Hoka shoes (Video)

💪 Top 3 shoulder exercises for 3D shoulders (Video)

🦪 This is why you NEED to eat oysters (Post)

☠️ The Great American Poisoning (Article)

🎬 The fallacies of virology and the inversion of natural health (Video)

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.