[Examine Newsletter] August 2021 Updates

See what's new on Examine this month!  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ [Examine]() Hello, Here’s your recap of Examine's August 2021 updates. 📧 Reminder: If you would like to switch back to weekly emails (instead of a monthly newsletter) — just [click here](. --- Aug 5, 2021 The evidence on menstrual cups One of our researchers wrote the most complete information page on menstrual cups, bar none: [Menstrual Cups - A review of the evidence on efficacy and safety]( Menstrual science serves nearly half the population, yet it’s still hushed, nearly hidden. This excerpt from our page gives some historical context for the present situation: In AD 77, Pliny the Elder wrote that the “menstrual discharge” could neutralize “all spells of magicians” and deliver “fatal effects to the man”. These beliefs carried over into the 1900s, when studies and editorials in scientific journals (including The Lancet) debated the existence of “menotoxin”, a poison supposedly excreted through the blood and skin of women during menstruation. Menstruating women were therefore told to abstain from social gatherings and household chores or face “baked bread collapsing and permanent hair waves drooping”. Times have changed, fortunately, but menstruation is still taboo, and it shouldn’t be. If you’re interested in options to manage your periods, the evidence in support of menstrual cups is surprisingly solid. Check out our analysis: [Learn more]( Related articles - [Women's health supplements]() - [Women face unique health challenges during the pandemic](=) - [Fit women are underrepresented in nutrition research](=) --------------------------------------------------------------- Aug 12, 2021 Can restless legs be “ironed out”? Ten randomized trials have been conducted to find out whether iron improves restless leg syndrome. Here’s our analysis of their findings: [Can iron improve restless leg syndrome?]() Several Examine team members struggle with syndromes, and both of Examine’s co-founders happen to have Ehlers-Danlos syndrome. But what is a syndrome? A medical syndrome is a collection of symptoms. Because what causes the syndrome is often uncertain, and probably varies between people, it can be difficult to diagnose and study, and even more to treat. Syndromes are also hard to explain to friends, family, and healthcare providers. Most people won’t understand the impact a syndrome can have on day-to-day life, especially since most syndromes are “invisible illnesses”. All this is true of restless leg syndrome. Research is scarce, but if you suffer from RLS and haven’t explored the iron angle, take a gander at our analysis: [Learn more]() Related articles - [Are cast-iron pans unsafe?]( - [Iron]( - [Iron absorption]() - [Insomnia](=) --------------------------------------------------------------- Aug 19, 2021 Top five study summaries for August Every month, we summarize 150+ new studies for our [Examine Members](). Below are five of our Members’ favorites from this month’s issue. 🔥 Studies on cognitive function were especially popular. With all you have to juggle in life, you need your mind to stay sharp and your memory reliable. A smoothly functioning brain is part of health and happiness. - [Can anthocyanins benefit cognition](=) - [For cognition, EPA is better than DHA](=) - [Mindfulness interventions for ADHD](=) - [Do artificial sweeteners affect the gut microbiota?](=) - [Can time-restricted eating improve body composition?]( --- You can also check out the [most-favorited summaries for previous months.]( Did you see anything of interest above? If not, let us know which topics you’d like us to tackle. --------------------------------------------------------------- Aug 26, 2021 Will cardio hurt your strength gains? Yes, if your cardio session is timed very close to your resistance-training session. For more details, check out our analysis of 27 human trials: [Learn more]() Related articles - [The surprisingly satiating effects of fasted cardio](=) - [Vitamin C and E supplementation may hinder strength training](=) - [Is timing really everything when it comes to casein?](=) --------------------------------------------------------------- Latest on Social Media [Cardiovascular health tip:⁠⁠Dietary nitrates improve blood-vessel function by increasing nitric oxide. Contrary to popular belief, the vegetable richest in nitrates isn’t beetroot but rocket lettuce (arugula).⁠](=) [In this volume, we looked at…How does flexible dieting compare to more rigid dieting for losing or maintaining weight in healthy, resistance-trained people? ⁠Can supplemental melatonin improve circadian misalignment and affect body weight when supplemented by people who work the night shift? When are lifestyle changes enough to treat high blood pressure and cholesterol?⁠Does daily moderate consumption of beer with and without alcohol improve menopausal symptoms and modify cardiovascular risk factors? ⁠⁠⁠](=) [L-Theanine is one of the main active compounds in green tea, alongside caffeine and catechins. It reduces anxiety and promotes relaxation without causing drowsiness. It has been shown to enhance some of caffeine’s cognitive benefits. PMID: 18681988.⁠⁠⁠⁠](=) [What's your go-to snack when you've got the munchies?](=) Sincerely, Kamal Patel Co-founder, Examine P.S. The [Examine Membership]() now includes free continuing education hours for the Academy of Nutrition and Dietetics (AND) and the National Academy of Sports Medicine (NASM). 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