Category: environment

WHAT DOES IT ACTUALLY MEAN: DEEP TISSUE MASSAGE? AND IS IT IMPORTANT? YES! (health project99+)

Uganda, mother and son

Dear reader,

Does one always understand what one reads? In my case I often don’t. Take for example “deep tissue massage”. Highly recommended by any masseur. But why? What does it mean? What tissue she (my masseur) is talking about? Apparently about connective tissue. What is this? And what about the muscles? 

Household words in this context are collagen, cartilage, osteoarthritis. In the world of connective tissue there is a lot of hype, exaggeration and fake promises. So be careful and do not fall for all the claims. The good news is that studies show that massage has positive effects on your tissues. Massage also benefits your overall health as it is integral to your immune system; in particular the deep tissue massage.

1.Introduction

We all know that muscle loss, or sarcopenia, is something we should prevent. Without action, an average woman can lose approximately 6 kg of muscle between the ages of 25 and 65. It is also important to keep flexibility. Strength and resistance training, tai chi, and yoga are all beneficial activities. They are effective and also enjoyable. These activities support overall health.

Massage should be included in this list of active health interventions, both for prevention and treatment. Many of us tend to visit a masseur only when we face problems. Still, regular massages can help keep the body loose and flexible, contributing significantly to overall health. This blog will explore this topic further.

A central choice offered by massage therapists is the so-called deep tissue massage. Contrary to what some might think, deep tissue massage is not just about treating superficial muscles beneath the skin. It primarily targets deeper layers of both muscle and connective tissue. The main goal is to relieve tension in muscles that are chronically tight. These contracted muscles can detrimentally affect your health more than you might realize. Consider it a two-step approach: addressing issues in the connective tissue to effectively reach the deeper layers of muscle.

I strongly encourage readers to educate themselves about different types of massage techniques. This knowledge can help you determine how to best incorporate massage into your health routine.

2. To start, what exactly is “connective tissue”?

Humans have four main types of tissues. Connective tissues are the focus of this blog. Epithelial tissues are also important (see note at the bottom of this blog). In addition, there are muscle and nervous tissues.

Connective tissue is essential for maintaining the body’s structural integrity. It facilitates communication and transport. It provides protection and supports various physiological functions. It is a vital component of the overall body system.

Connective tissue is composed of a variety of cells (see note at the bottom of this blog). It also includes fibers and an extracellular matrix (see note at the bottom of this blog). The composition and structure of the extracellular matrix can vary widely among different types of connective tissue. These include loose connective tissue, dense connective tissue, cartilage, bone, blood, and adipose (fat) tissue.

3. What different types of connective tissue are there?

  • Loose Connective Tissue. (Provides support and elasticity; found beneath the skin and surrounding organs).
  • Dense Connective Tissue. (Composed of closely packed collagen fibers and provides tensile strength; found in tendons and ligaments).
  • Adipose Tissue. (Specialized fat storage for insulation and energy storage).
  • Cartilage. (Provides flexible support; found in joints, the nose, and ears).
  • Bone. (Provides structural support and protection; stores calcium and produces blood cells). 
  • Blood. (A liquid connective tissue responsible for transport and communication within the body) 
  • Lymph. (Part of the immune and circulatory systems; helps transport lymphatic.

4. And what are the many functions of connective tissue?

In short, it provides structural support and shape to the body. 

In line with this, connective tissue plays a crucial role in anchoring and binding other tissues and organs together. Tendons connect muscles to bones. Ligaments connect bones to other bones at joints. Both tendons and ligaments are types of connective tissue.

Blood is a specialized type of connective tissue responsible for transporting nutrients, gases, hormones, and waste products throughout the body. 

An important function of some connective tissues is the protection of organs. For instance, adipose tissue (fat) acts as a cushion, providing protection for vital organs.

Moreover, connective tissue is integral to the immune system. It houses various cells involved in immune responses, such as macrophages and lymphocytes. These cells help defend against pathogens (substances that can cause illness). It also stores energy and nutrients. Adipose tissue stores fat for energy reserves. Bone tissue stores essential minerals like calcium and phosphorus.

Another well-known function of connective tissue is seen in cartilage. It provides flexibility and support in joints. This allows for smooth movement without friction between bones.

Additionally, connective tissue plays a vital role in the healing and repair of tissues after injury. It can regenerate and form scar tissue to restore structure and function. Connective tissue also contains signaling molecules and fibers that facilitate communication between different cells and tissues in the body.

5. The relationship between connective tissue and aging is multifaceted

Age-related changes can lead to decreased strength, elasticity, and overall resilience of connective tissues. While it is not possible to completely stop the effects of aging on connective tissue, there are several strategies. These strategies may help slow the process and mitigate the negative impacts. Aging is a natural biological process, and connective tissues, like all tissues in the body, undergo changes over time. 

Maintaining a healthy lifestyle that includes regular exercise, a balanced diet rich in nutrients that support connective tissue health (like vitamin C, omega-3 fatty acids, and amino acids/protein), staying hydrated (drink a lot during the day!), and avoiding smoking can help mitigate some of the negative effects of aging on connective tissue. 

Protect from Injury. Be mindful of body mechanics and use protective gear during activities that risk injury. Avoid repetitive strain and take breaks to prevent overuse injuries.

Some people may find benefits from supplements that support joint health, such as glucosamine, chondroitin, collagen peptides, or hyaluronic acid. I already wrote about glucosamine and will write about a LED mask. Interesting things going on. 

6. Well known issues with your tissues……

  • Reduced Collagen Production. Collagen is the primary protein in connective tissue, providing structure and strength. As we age, the body’s ability to produce collagen decreases. This causes a decrease in the elasticity and firmness of skin, contributing to wrinkles. It also leads to increased joint stiffness. Additionally, there is a higher risk of injuries. How to compensate this collagen loss is a billion-dollar business, with only few products and methods that work. I write about in another blog.
  • Elastin Degradation. Elastin fibers allow tissues to resume their shape after stretching. Aging can lead to the breakdown of elastin. This can result in less elastic skin and blood vessels, leading to sagging skin and potential cardiovascular problems.
  • Changes in Ground Substance. Aging can reduce the moisture content in connective tissue. This reduction leads to stiffness in the body. It also results in decreased cushioning in joints (osteoarthritis). This is the result of changes in certain glycans that help keep moisture and offer resilience to tissues.
  • Increased Cross-Linking. where sugar molecules bond with proteins. The age-related misery does not stop. Cross-linking can lead to decreased flexibility and increased rigidity in tissues. This contributes to conditions like reduced mobility and joint pain.
  • Degenerative Changes leading to osteoarthritis. Connective tissues can undergo degenerative changes, including the wear and tear of cartilage in joints. This can lead to osteoarthritis, characterized by pain, stiffness, and reduced mobility.
  • Increased Risk of Injuries. As connective tissues become less resilient and more rigid with age, they are more susceptible to strains, sprains, and tears. Older adults may experience more frequent injuries and longer recovery times.
  • Inflammatory Changes. Aging is also associated with a low-grade inflammatory state, which can affect connective tissues and their healing processes. Chronic inflammation can exacerbate the degeneration of connective tissues and contribute to age-related diseases.
  • Impact on Healing: The capacity for connective tissue repair tends to decline with age. This means injuries may take longer to heal.
  • 7. Main effects of deep tissue massage on connective tissue
  • Deep tissue massage can positively affect connective tissue health. It does so through mechanisms like (1) fibroblast stimulation and (2) inflammation reduction. It also includes (3) collagen remodeling and (4) enhanced hydration. 
  • (1). Fibroblast Activity. Fibroblasts are cells responsible for producing collagen. They also produce other components of the extracellular matrix. These are crucial for maintaining the integrity of connective tissue.  Studies suggest that massage can stimulate fibroblast activity, potentially enhancing collagen production, which helps improve tissue elasticity and strength.
  • (2). Inflammation Reduction. Deep tissue massage has been shown to reduce markers of inflammation in the body. This can be beneficial for connective tissue, as chronic inflammation is linked to tissue degeneration and aging. Lowering inflammation can lead to improved healing and recovery from exercise or injury.
  • (3). Collagen Remodeling. Massage can promote collagen remodeling by altering the structure of collagen fibers. This is important for maintaining flexible and functional connective tissue. Manipulative techniques help break down adhesions or scar tissue, enabling better movement and operation of tissues.
  • (4). Tissue Hydration. Massage increases blood circulation, promoting better hydration and nutrient delivery to tissues. Improved hydration is essential for the health of connective tissues, as they need adequate moisture for flexibility and operation.

8.Scientific Studies on frequency and effectiveness

The good news is that research suggests that regular massage can have accumulative benefits. Best seem to be regular sessions. Some studies indeed show that deep tissue massage can be effective in managing chronic pain. It can also help alleviate muscle tension and even reduce stress levels.

9.My experience

  • I could not do without. No more knobs on my back and my whole body feels much better. I support this with exercises and some massage equipment at home.

10. Visualizing connective tissue (for example on your back) can be done through a few different techniques.

You can palpate (gently press) different areas of your back to feel for various structures. You may feel tendons and ligaments that are part of the connective tissue system. It will help if you understand the different muscles of course. Look for diagrams or models (websites, apps) that illustrate the back’s connective tissue structures. There are various apps available that allow you to explore 3D models of human anatomy.

MRI is an imaging technique providing detailed images of soft tissues, including connective tissue, muscles, and fascia. And we have ultrasound as well. This can also be used to visualize soft tissues. It can provide insights into the condition of connective tissues like tendons and ligaments.

Engaging in practices such as yoga or Pilates can enhance your awareness of how connective tissue supports movement. Pay attention to how your body feels during these practices. Notice how it behaves. This can provide indirect insight into the state of your connective tissue.

Understanding the connective tissues in your back requires combining knowledge of anatomy. It involves utilizing technology and imaging. Engaging in physical exploration through touch and movement is also essential.

11. If you have developed knobs or lumps in your back, they might be associated with connective tissue. This condition could be due to various causes. 

Knobs in your back related to connective tissue can stem from a variety of conditions. Some can be prevented and/or solved by physical activity, proper posture, and stress management.

Trigger Points These are small, tight areas within a muscle that can feel like knots. They are often caused by muscle overuse, stress, or poor posture. 

Fascia is a layer of connective tissue that surrounds muscles and organs. Sometimes, due to injury or inflammation, the fascia can develop adhesions or thickened areas that feel like knobs. A masseur can do wonders.

Something similar are lipomas These are benign (non-cancerous) tumors made up of adipose (fat) tissue. They can occur in the subcutaneous tissue, which is just beneath the skin. Lipomas are typically soft and movable and can vary in size. Only a surgeon can remove them. The same applies to fibromas, benign tumors. They can be firm and may or may not cause discomfort.

A strain or tear in a muscle can lead to localized swelling and may form palpable knots. Symptoms may include pain, swelling, and reduced range of motion. Here we have potential work for a masseur and own massage work as well.

Skeletal Conditions like osteophytes, bone spurs that can form on the vertebrae due to degenerative conditions like arthritis. No work for a masseur.

Cysts. Sometimes fluid-filled sacs can develop in areas of connective tissue, leading to a hard or soft lump. They can be painless or cause discomfort.

Conditions like abscesses, infections, or inflammatory disorders can cause localized swelling. Knobby structures may form due to the body’s immune response.

12. When to Seek Medical Attention

If the knobs are new, painful, or growing, consult a healthcare professional for a thorough evaluation. See a professional if they are accompanied by other unusual symptoms, like fever, weight loss, or persistent discomfort.  

13. Some notes

a. Extracellular matrix is a complex network of proteins and carbohydrates. It is found outside of cells. It provides structural support and regulates various cellular functions. There is collagen (provides strength), elastin (provides elasticity), and reticular fibers (provide support. There is also ground substance, a gel-like material that helps hold cells and fibers together; it contains water, proteoglycans, and glycoproteins.

b. Epithelial tissue is a type of tissue that forms protective coverings on body surfaces. It lines cavities and organs. It is also involved in absorption, secretion, and sensation.

c. Various types of cells are found in connective tissue

  • Fibroblasts.Responsible for producing fibers and the ground substance.
  • Macrophages.Involved in immune responses and cleaning up debris.
  • Adipocytes. Store fat and serve as energy reserves.
  • Mast Cells. Play a role in allergic responses and inflammation.
  • Lymphocytes. A type of white blood cell involved in immune response.

Dear readers, this was much too long. There was too much to tell about connective tissue and deep tissue massage so I do not apologise .

Take care and life a long and healthy life.

Robert, your health friend,

28. ARTIFICIAL INTELLIGENCE (AI): YOU AIN’T SEEN NOTHING YET (health project99+)

Beach in South Africa

hapterDear reader,

The integration of artificial intelligence (AI) and quantum technology will dramatically advance the medical sector. This will lead to unimaginable breakthroughs in drug discovery, personalized medicine, and optimized patient care.  Precision treatments, enhanced diagnostic capabilities offer us exciting roads for a longer life as well. 

Old linear models of progress in medicine and longevity will no longer be appropriate.

 Our traditional backward-looking view of history suggests that the future twenty years of advances will be similar to the past. This perspective ignores the exponential nature of what is going on. AI transformation goes beyond adopting new tools; it involves rethinking the fundamentals of how health is delivered and accessed.

Potential for longevity enhancements is one thing. However, it is also crucial to acknowledge the legal challenges. Traditions and ethical considerations slow down these technological advancements. There is a high probability that rapid health advances will remain reserved for a small group of wealthy people. This situation is expected, at least in the initial phase.

1.The place of AI in health- and lifespan

I realize the risk that I oversimplify the complex health dynamics in my text below. Factors such as genetics, environment, and socio-economic status play important roles in health outcomes. Still I like to make the point that healthy lifestyle choices are a determining contribution to better health. 

So painting with broad strikes, most individual lives look as follows. When engaging in harmful behaviors, like smoking, your health span will be about 60 – 65 years. Avoiding the five key areas also contributes to this shortened health span. These areas include food/drinks, exercise, stress/sleep, environment, and social life. The remaining years from 65 to 85 will be spent with an increasing amount of health problems. This sounds bleak, but reality for most.

To improve your health span, the recipe is quite easy. Stop the bad things! Pay attention to the good things. And have some luck of course, but your destiny is in your hands for 80 – 90%.

As I have written before, a first area where there is interesting potential to prolong life is with certain supplements. To name a few: Berberine, Spermidine, Fisetin. For all three there are serious indications that they can contribute to a longer life (longevity).

The integration of AI into drug discovery processes has shown promise in identifying novel compounds. These compounds specifically target the biological mechanisms of aging. This integration improves the efficiency and accuracy of developing longevity-promoting therapies, including supplements.

However, there is much more to AI, including the promise of adding decades to your life. Or even eternal life?

2.AI and longevity in the coming years

Based on all what I read, I am convinced that this decade will feature increasingly dramatic pharmaceutical discoveries. Nutritional discoveries will also increase, largely driven by advanced AI. By around 2030, perhaps the most diligent and informed people will reach “longevity escape velocity.” This is a crucial moment. We can add more than a year to our remaining life expectancy each calendar year that passes. Whether this would be a process without end is too early to tell. However, pushing the end of life somewhere in the 99+ would already be great. 

But let me add that “longevity escape velocity” remains a theoretical concept and hasn’t been substantiated with concrete evidence.

3.AI and longevity in the wild 30’s

For the next decade a bold prediction. Nanorobots are on their way. They will be programmed to destroy all types of pathogens. They will also be able to treat metabolic diseases. Our major internal organs (except heart and brain) put substances into the bloodstream, or they remove them. Many diseases are caused by their malfunction. As we know diabetis type 1 is caused by failure of the pancreatic islet cells to produce insulin.

The future medical nanorobots will monitor the blood supply. They will increase or decrease various substances, including hormones, nutrients, oxygen, carbon dioxide, and toxins. This process will augment or even replace the function of the organs. Using these technologies, in some optimistic scenarios, we will largely be able to overcome diseases. We may also conquer the aging process by the end of the 30’s.  

We will see; many see the paragraph above as overly optimistic or speculative. While advances are being made, completely overcoming diseases and the aging process presents extraordinary scientific challenges. There are also ethical challenges that may not be resolved by the end of this decade.

4.First examples of AI in practice in the early 20’s

AI and computational tools are increasingly employed to facilitate various aspects of vaccine development. These tools are used in the analysis of viral genetic sequences (ref COVID vaccines). This is a work in progress, as is the case everywhere with AI. Results depend on context. They also rely on the quality of the training data and specific algorithms.

AI algorithms are used to analyze medical images, such as X-rays, MRIs, and CT scans. Deep learning models can already detect conditions like tumors or fractures. Their accuracy is comparable to or exceeding that of radiologists. A UK study showed that new AI software is twice as accurate as professionals. It excels at examining the brain scans of stroke patients. 

AI-powered tools are being developed to assist in diagnosing diseases. These tools analyze lab results, patient history, and symptoms to suggest possible diagnoses.

AI is utilized to analyze genetic information and other patient data to personalized medicines. We will see this in the coming few years. 

AI accelerates the drug discovery process by predicting how different compounds will behave in the body. It has access to the 1000’s studies worldwide, something no scientist will ever have.

AI algorithms are used to predict patient outcomes, readmission rates, and disease outbreaks.

Remote Monitoring is on a rapid rise. AI is used with wearable technologies. These technologies monitor patients’ vital signs and health metrics in real-time. 

AI will assist in identifying suitable candidates for clinical trials. It will help predict the spread of infectious diseases. AI will streamline administrative tasks in healthcare settings. Through Chatbots and virtual health assistants, it will provide patients with information, triage symptoms, and remind them to take medications. 

5.Main challenges

Healthcare is “below average” in its adoption of AI, according to a recent World Economic Forum white paper. This is in comparison to other industries.

Adoption will be hindered by three main elements. These are not sexy, but extremely important. First, there is a need for new regulatory complexities. These must align with the rapid adoption of digital health technology. One has to fear that politics in most western countries will not be capable of adapting. There is a reason why Gulf States have the ambition to play a leading role

In the second place the current change management models are outdated and inflexible. In the third place the medical sector (with all respect) is traditionalist and not quick to embrace change.    

Whatever change there will be, we will have to accept that a fundamental rethinking will not occur universally. Many healthcare systems resist change due to entrenched practices. Bureaucratic structures may slow the adoption of AI technologies.

6.Ethical concerns

Some have a strong ethical concern about equity and inequality. A common concern is that only the wealthy will be capable of affording the technologies of radical life extension. In the first phase, this will be the case. Nevertheless, when costs go down, new longevity steps will become available to more and more people. Just look at the history of the cell phone. First a toy and instrument for the wealthy, now there are billions around.

Living for ever is of course even beyond science fiction. Still, in AI circles, you already have ethical discussions about this topic. Not for this blog this time. Current understanding of biology asserts that there is no scientific roadmap that suggests immortality can be achieved. Extending by decades or more however seems increasingly in the realm of the possible.

On this optimistic note,

I remain, Robert, your health friend

Tafelberg, Cape Town

3. FISH IS HEALTHY, BUT NOT TOO MUCH PLEASE (health project99+)

Summary: eating fish is healthy. However, due to an increasing number of foreign substances like mercury, one has to limit fish consumption. When I realized this I cut down my fish consumption by half.

Fish: great, but from now on a cautious “yes”

At home, we used to eat fish almost every day over the past five years. The health benefits of fish are well known. However, we neglected important dangers. Issues like PCBs, nano plastics, and mercury are truly concerning. Other heavy metals and antibiotics in farmed fish also worry me as an enthusiastic fish consumer. 

So I dived into this topic to see whether we could continue eating fish every day. The short and sad conclusion is “no”. It was already “no” to farmed fish. We should also avoid fish that is most likely to have high levels of mercury. PCBs and nano plastics are also concerns. This is all easier said than done. When buying fish, the amounts of mercury and other harmful components are not labeled. They probably never will be, as they are difficult to measure. With mercury it is more or less known which fish is mercury heavy and which not. When it comes to farmed fish, you can find out what is wrong. But what about other heavy metals? PCBs? Nano plastics?

2. Why take the risk?

To those who say that the Japanese eat fish almost daily, I admit I have no answer. They argue that Japanese are among the longest-living people in the world. Food and health are complex issues, as I have come to realize over the past few years. 

Not everything is scientifically proven. However, there are many indications of potential negative effects from eating fish more than a few times per week. So, why take the risk? Especially when you can maintain a very balanced diet without consuming fish daily.

3. Do you need fish for your necessary protein intake?

We humans have several other protein sources legumes, nuts, eggs, light French quark, soya milk, seeds, and plant-based proteins. In another blog I wrote that people tend to undereat protein, something that is very harmful especially if one ages. Eating fish helps. Chicken also helps. For us, fish is “just” one of the protein sources. It is an important contributor to a tasty meal.

4. Just to repeat the benefits of fish. It is an excellent source of high-quality protein. It also provides omega-3 fatty acids, especially in fatty fish like herring and salmon. Additionally, it contains vitamins such as vitamin D and B2. It also has minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are beneficial for heart health. They may lower the risk of heart attack and stroke. He/she who eats fatty fish a few times per week really should not take Omega-3 supplements. 

One portion of fatty fish can provide a significant amount of EPA and DHA. Fish like salmon, mackerel, sardines, or herring can offer approximately 250 to 500 mg of these nutrients. The exact amount depends on the type and size of the fish. This amount is typically recommended for maintaining overall heart health. Most sources I read talk about two portions per week of fatty fish.

5. Lean (white) fish typically contains much lower levels of omega-3 fatty acids. This is in comparison to fatty fish such as salmon, mackerel, sardines, and herring. Omega-3 fatty acids are primarily found in the fats of fish. White fish are usually much leaner, so they provide fewer omega-3s. They remain a healthy option as they provide high-quality protein, vitamins, and minerals. 

Some examples of lean fish include Cod, Haddock, Pollock, Hake, Flounder, and Sole. Tilapia (but see my critical remarks on farmed fish), Whiting, Bass, and Shrimps are also lean fish. The following white fish are, unfortunately high on mercury: Sea bream, Sea bass and Turbot.

All international health agencies recommend two portions of fish, with a maximum of three (150 grams). At least one portion should be fatty fish, like herring or salmon. The other can be white fish like cod. White fish lack however the all-important omega-3 with EPA (“eicosapentaenoic acid”) and DHA (“docosahexaenoic acid”),

6. Mercury: important to realize the potential impact on your health

In this blog, I delve a bit deeper into one of the dangers of eating fish: mercury. It is a hazardous heavy metal that we primarily ingest through eating fish. Once it reaches the brain, it can remain there for decades, accumulating and impacting the nervous system. Serious stuff. Other heavy metals, PCBs, and nano plastics might be just as dangerous. These topics will be discussed in other blogs.

(Note: PCBs, or Polychlorinated Biphenyls, are a group of man-made organic chemicals consisting of carbon, hydrogen, and chlorine atoms. They were widely used in various industrial and commercial applications. PCBs have been found to have significant environmental and health impacts; studies are ongoing.)

Some things are recent developments, like nano plastics. We know it is a developing health scare worldwide. Its consequences are not yet known. I cannot imagine that it is good for your body. Who wasn’t alarmed to read that the average adult brain now contains a spoonful of nano plastics? Also a topic for a future blog.

7. From mercury to methylmercury: a technical explanation

Mercury is a global pollutant. It enters water bodies for 1/3 through atmospheric deposition. This deposition results from natural events like volcanic eruptions. For 2/3, mercury enters through human activities such as coal burning and industrial processes. 

The legacy of human use of mercury has caused mercury to be released into the environment in enormous quantities. These releases amount to hundreds of thousands of tons. The levels of mercury in the atmosphere at the moment are up to 500 % above natural levels. In the oceans, the concentrations of mercury are about 200 % above natural levels.

Mercury can undergo chemical transformations once it is deposited to the landscape. Of greatest concern to fish, wildlife, and humans is mercury’s conversion to methylmercury. This conversion is most common in wetlands that are periodically flooded, where the bacteria that facilitate the process are abundant.

Fish absorb methylmercury from the water they live in and from the organisms they eat. Methylmercury is a highly toxic form that accumulates in fish, especially in long-lived and predatory species.

8, Bioconcentration (or biomagnification) refers to the process by which mercury concentrations increase as they move up the food chain. This process results in higher concentrations in higher-level predators such as fish, birds, minks, and otters. Through bioconcentration, mercury levels can increase by 100 to 1,000 times or more. As a result, even low concentrations of mercury in water can contaminate an entire food chain. This contamination makes fish unsafe for human consumption.

Mercury usage and emissions have been reduced in regions such as Europe and North America. Despite this, environmental levels of mercury are likely to remain high for a long time. This persistence is due to mercury’s long lifetime in the environment and increasing emissions in other parts of the world. These emissions can travel long distances. In fact, about half of the mercury deposited in Europe comes from outside the continent.

The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body. The half-life of mercury in the brain is not entirely clear. However, it is estimated to be as long as approximately 20 years.

9. Fish with high or low mercury level

Mercury levels differ from one species of fish to the next. This is due to factors such as the type of fish, size, location, habitat, diet and age.

Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. This includes tuna and swordfish. Try to avoid them and go for wild salmon, herring, sardines etc.

10. Potential Health impact is serious

The health impacts of mercury are dose-related, but the main concern is its impact on fetuses and young children. Mercury exposure can occur in the womb due to a mother’s consumption of seafood, which can have significant and lifelong effects on a baby’s developing brain and nervous system. This exposure can affect memory, language, attention, and other skills. In Europe alone, it is estimated that more than 1.8 million children are born each year with mercury levels above recommended safe limits.

In adults, chronic mercury exposure can lead to neurological and developmental issues. Symptoms of mercury poisoning can include tremors, memory problems, and cognitive deficits. In severe cases, it can affect kidney function and the respiratory system. Mercury exposure can also potentially impact cardiovascular and immune health in adults.

11. Possible symptoms of methylmercury poisoning may include

Loss of peripheral vision; pins and needles” feelings, usually in the hands, feet, and around the mouth; lack of coordination of movements; impairment of speech, hearing, walking; and/or muscle weakness.

12. Testing

It is possible to measure the levels of mercury in your body through blood tests, urine tests, and hair analysis. The last method is particularly interesting. Measuring mercury levels in hair can provide an estimate of long-term exposure to methylmercury. Hair accumulates mercury steadily as it grows. This reflects exposure over months rather than days. This is useful for assessing chronic exposure.

13. My Experience

For years, we enjoyed our daily fish meals. However, preparing this blog made me realize my naivety during all those years. Yes, fish is healthy. However, it can also carry many harmful substances. These include heavy metals, PCBs, nano plastics, and antibiotics.

We ate tinned sardines and mackerel. We also had deep-frozen cod from the North Atlantic. Of course, we enjoyed sustainably fished fresh Dutch herring and the occasional wild salmon.

It proved to be almost impossible to get hard data on which fish carries which substances. It is probably too complex; I realize this. But, I have read too much worrying news from reliable sources to continue with my current level of fish consumption.

So we decided to cut down on fish. We enjoy Dutch herring once or twice a week. We have wild salmon once a week. Both are oily fish providing omega-3 fatty acids.

Additionally, I will do a hair analysis to check if mercury has accumulated in my body.

Time for dinner, but no fish tonight :). Enjoy a long and healthy life,

Robert, your health friend