Of course you don’t feel like exercising

When you feel sick, you prefer to sit still. This behavior pattern is not only well known, it even has a name: “inflammatory-induced sickness behavior.”

In the modern world this easily leads to a particularly pernicious vicious cycle. Modern lifestyles lead to metabolic syndrome. Metabolic syndrome produces systemic inflammation, which makes you feel like sitting still. Wanting to sit still makes what would otherwise be the most potent tool for reducing systemic inflammation—exercise—tough to bring to bear.

This rather dense article from back in 2010 describes the problem: Inflammatory modulation of exercise salience: using hormesis to return to a healthy lifestyle. It also proposes a category of solutions: hormesis. That is to say, any of a set of mild metabolic stresses that prompt a response greater than “just enough” to stave off the damage produced by the stress itself.

The result is less systemic inflammation, and therefore less inflammatory-induced sickness behavior, hence an increased inclination to move.

Or, as they say:

We therefore propose that exercise salience, the motivation to undertake physical activity, is modulated by the inflammatory status of an animal, decreasing in an inflammatory phenotype, including the metabolic syndrome and increasing in an anti-inflammatory “healthy” phenotype. The type of phenotype may well be determined by the degree of hormesis, as metabolic stressors, such as exercise, plant polyphenols and calorie restriction tend to induce an anti-inflammatory phenotype.

Besides exercise, the article suggests two other broad categories of available hormetins.

One is related to food, and consists of the obvious stuff that everybody knows: Avoid industrially produced edible substances. Consider such modalities as time-restricted eating, calorie restriction, or fasting. Include foods rich in plant polyphenols. (In other words, “Eat food, not too much, mostly plants.”)

The other is related to temperature: Expose yourself to mild cold and/or heat stress. (Spend time outdoors in the winter. Take a cold shower. Spend time outdoors in the summer. Take a sauna.)

Each of these things will produce some mild metabolic stress. As long as you don’t overdo it, that mild stress will produce a stress response greater than necessary to handle the stress itself, with the side-effect of bringing down systemic inflammation. With the systemic inflammation eased, you’ll start feeling like moving again. That puts the potent tool of exercise back on the table.

Nature has a more recent article on all this stuff, which is sadly behind a paywall.

2019-08-09 15:17

Almost two years ago I made some lard. It lasted pretty well (I don’t use much), but I noticed recently that it was almost gone. So I requested a couple of pounds of pork fat from the meat lab, got 2.4 lbs, rendered it yesterday, and now I have almost a quart of fresh, milky white, unbleached lard.

Reply to: The processed food tribe

Cathy Reisenwitz is trying to reconcile her belief in the benefits of free enterprise with her growing realization that many industrial-produced edible substances are not healthy food. See: The processed food tribe.

Personally, I do not find those ideas at odds: Corporations operating in a free market will make maximizing their profits their only goal.

Producing food that’s cheap to make and tastes great is the obvious way to maximize profits. Negative health effects that don’t show up for years (and don’t kill the customer for decades) are entirely consistent with the profit-maximizing goal of a corporation.

The health of their customers will only be prioritized to the extent that poisoning their customers isn’t profitable. (Sometimes not even then: See the multiple scandals related to Chinese companies adulterating milk and baby formula with melamine.)

A free society would make a priority of allowing each individual to choose what to eat based on their own values. One would assume that being as healthy as possible would be a priority for most individuals, but there are many stumbling blocks. (One of the biggest is that getting accurate information is hard in a world where corporations fund studies designed to produce and publish inaccurate results about the harms of eating too much sugar. Another is that food scientifically designed to be hyper-palatable is in fact so tasty as to be hard to resist, especially for children—and the tastes one forms in childhood influence one’s tastes as an adult.)

Free markets are the best mechanism we’ve found for optimal allocation of resources. But the market only allocates resources to achieve one set of goals (maximum profits) and ignores other goals. Maximum public health is one of the goals that a free market does not concern itself with.

As to the topic of the term “processed” food, I have found it useful to include a category of “minimally processed” food when thinking about what’s likely to be healthy.

Wild-caught salmon from Sitka

Shortly before the solstice we happened upon a woman at the farmers market selling CSA-style shares in the output a collective of small Alaskan fishing boats, and bought their package that will give us salmon (and other Alaskan fish) in May, June, July, and August.

Part of the deal was getting their “holiday gift box” for free. That box, with two kinds of salmon, a generous amount of cod, some spice mixtures, and some recipes, arrived (frozen and packed with dry ice) in time for a solstice feast, but we had our various feasts for the solstice period already planned, so we initially just put our salmon in the freezer.

Now that our planned solstice and related holiday feasting is done, yesterday I decided to go ahead and cook one of the big pieces of salmon from our holiday box.

More or less at random, I pulled a piece of coho salmon from the freezer. (I wanted salmon, since that’s what the whole thing is all about. We’ll eat the cod in due course.) The holiday box came with some spice mixtures, but today I used a recipe from Mark Bittman called 4-spice salmon that Jackie found a while ago.

It turned out really well. I served it with some Uncle Phil’s long-grain and wild rice (easy to make, as long as you remember to start the wild rice an hour before time to start the long-grain rice).

I neglected to take a picture until I was half done eating, but you can still see how it came out in the photo above. We actually only ate 4/5ths of what I cooked. We saved the biggest 5th to go on a chef’s salad today.

If you really like salmon, and can afford to invest a bit up-front to get a steady supply, and you live in the Midwest, you might want to seriously consider Sitka Salmon Shares. We’ve only had one meal so far, but it was yummy. I’m really looking forward to substantially upping the amount of wild-caught salmon in our diet this coming year.