The Truth About Statins – by Barbara H. Roberts, M.D.

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All too often, doctors looking to dispense a “quick fix” will prescribe from their playbook of a dozen or so “this will get you out of my office” drugs. Most commonly, things that treat symptoms rather than the cause. Sometimes, this can be fine! For example, in some cases, painkillers and antidepressants can make a big improvement to people’s lives. What about statins, though?

Prescribed to lower cholesterol, they broadly do exactly that. However…

Dr. Roberts wants us to know that we could be missing the big picture of heart health, and making a potentially fatal mistake.

This is not to say that the book argues that statins are necessarily terrible, or that they don’t have their place. Just, we need to understand what they will and won’t do, and make an informed choice.

To which end, she does advise regards when statins can help the most, and when they may not help at all. She also covers the questions to ask if your doctor wants to prescribe them. And—all so frequently overlooked—the important differences between men’s and women’s heart health, and the implications these have for the efficacy (or not) of statins.

With regard to the “alternatives to cholesterol-lowering drugs” promised in the subtitle… we won’t keep any secrets here:

Dr. Roberts (uncontroversially) recommends the Mediterranean diet. She also provides two weeks’ worth of recipes for such, in the final part of the book.

All in all, an important book to read if you or a loved one are taking, or thinking of taking, statins.

Pick up your copy of The Truth About Statins on Amazon today!

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  • Are You Making This Alcohol Mistake?

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    The famous “small glass of red per day” is, as is quite well-established now in science, but not so much in popular culture, known to be not a good idea.

    What most people don’t know

    Rethinking “One Drink a Day”:

    • Outdated beliefs and flawed studies:
      • The idea that “one drink a day is healthy” stems from flawed associative studies that included…
        • unhealthy former heavy drinkers in the zero-drinks category, and
        • healthy older individuals who continued light drinking due to good health, not because alcohol contributed to it, in the drinkers category
      • In other words, they looked at former alcoholics whose health was ruined by drinking and said “aha, non-drinkers have bad health”, and looked at the survivors of survivorship bias and said “aha, light drinking is the key to good health”. Which of course is terrible science propped up by terrible abuse of statistics propped up by shoddy methodology.
    • New research findings:
      • A 2022 UK Biobank Study showed that even one drink a day leads to brain shrinkage, neuron death, and cognitive decline.
      • Another study on CVD disproved the notion that light drinking benefits heart health once confounding variables were removed.
      • There are plenty more, and at 10almonds we’ve done a main feature about it, but for now, you get the idea.

    Some other things you should know:

    Ethanol and acetaldehyde damage neurons responsible for impulse control, judgment, motor coordination, and memory formation, leading to cognitive decline. The feeling of being drunk results from the suppression and damage of these neurons. But while the drunk feeling wears off, the damage to neurons does not.

    Alcohol causes cumulative DNA damage in neurons, accelerates brain aging, and prevents the formation of new neurons, similar to a slow, gradual stroke.

    Broader Health Impacts of Alcohol

    We’ve said it before, and we’ll say it again: alcohol is bad for pretty much everything.

    Here are some examples mentioned in the video:

    • Neurodegenerative diseases: heavy drinking increases the risk of Alzheimer’s, particularly in those genetically predisposed.
    • Sleep disruption: alcohol reduces deep, restful sleep and hampers the brain’s natural detox process overnight, contributing to morning grogginess.
    • Inflammation and immune suppression: alcohol increases inflammation, exacerbates autoimmune diseases (like psoriasis and arthritis), and weakens immune function.
    • Cancer risk: alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer, linked to various cancers, especially breast cancer. Even light drinking increases breast cancer risk.
    • Hormonal imbalances: in women, alcohol heightens PMS symptoms, reduces fertility, and increases testosterone. In men, it lowers sperm quality and disrupts hormones.

    For more on all of these and more, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Take care!

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  • MSG vs. Salt: Sodium Comparison

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Q: Is MSG healthier than salt in terms of sodium content or is it the same or worse?

    Great question, and for that matter, MSG itself is a great topic for another day. But your actual question, we can readily answer here and now:

    • Firstly, by “salt” we’re assuming from context that you mean sodium chloride.
    • Both salt and MSG do contain sodium. However…
    • MSG contains only about a third of the sodium that salt does, gram-for-gram.
    • It’s still wise to be mindful of it, though. Same with sodium in other ingredients!
    • Baking soda contains about twice as much sodium, gram for gram, as MSG.

    Wondering why this happens?

    Salt (sodium chloride, NaCl) is equal parts sodium and chlorine, by atom count, but sodium’s atomic mass is lower than chlorine’s, so 100g of salt contains only 39.34g of sodium.

    Baking soda (sodium bicarbonate, NaHCO₃) is one part sodium for one part hydrogen, one part carbon, and three parts oxygen. Taking each of their diverse atomic masses into account, we see that 100g of baking soda contains 27.4g sodium.

    MSG (monosodium glutamate, C₅H₈NO₄Na) is only one part sodium for 5 parts carbon, 8 parts hydrogen, 1 part nitrogen, and 4 parts oxygen… And all those other atoms put together weigh a lot (comparatively), so 100g of MSG contains only 12.28g sodium.

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  • Garden Cress vs Watercress – Which is Healthier?

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    Our Verdict

    When comparing garden cress to watercress, we picked the garden cress.

    Why?

    While watercress is (rightly!) popularly viewed as a superfood for its nutritional density, the garden variety actually outperforms it.

    In terms of macros first, garden cress has more protein, carbs, and fiber, while also having the lower glycemic index. Not that anyone’s getting blood sugar spikes from eating any kind of cress, but still, by the numbers, this is a clear win on the whole for garden cress in the category of macros.

    When it comes to vitamins, garden cress has a lot (tens of times) more of vitamins A, B2, B3, B6, B7, B9, C, K, and choline, while watercress has (slightly) more of vitamins B1, B5, and E. An easy win for garden cress.

    In the category of minerals, garden cress has more copper, iron, magnesium, manganese, phosphorus, and potassium, while watercress has more calcium. Another clear win for garden cress.

    Taking a quick peep at polyphenols in case there’s anything to offset the above, garden cress has 13x more kaempferol (13mg/100g to watercress’s 1mg/100g), and/but watercress, in its favor, has quercetin (at 4mg/100g), which garden cress doesn’t. So, we say this category is also a win for garden cress, but watercress has its merits too.

    👆 Let’s clarify: those numbers are all very good, and garden cress’s 13mg/100g kaempferol is absurdly high; most such quotients of most edible plants are orders of magnitude smaller; not to shoehorn in another vegetable, but just to give an example, savoy cabbage, which won on nutritional density vs bok choi recently, has 0.26mg/100g kaempferol and 0.12mg/100g quercetin (which were already very respectable numbers), so you see the difference in cress’s exceptionally generous delivery of these polyphenols!

    Adding up the sections makes for an overwhelming win for garden cress!

    Want to learn more?

    You might like to read:

    Sprout Your Seeds, Grains, Beans, Etc ← cress is a great example of this!

    Take care!

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    It’s Q&A Day!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    Q: I am interested in the following: Aging, Exercise, Diet, Relationships, Purpose, Lowering Stress

    You’re going to love our Psychology Sunday editions of 10almonds! You might like some of these…

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  • What you need to know about the new weight loss drug Zepbound

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    In a recent poll, KFF found that nearly half of U.S. adults were interested in taking a weight management drug like the increasingly popular Ozempic, Wegovy, and Mounjaro. 

    “I can understand why there would be widespread interest in these medications,” says Dr. Alyssa Lampe Dominguez, an endocrinologist and clinical assistant professor at the University of Southern California. “Obesity is a chronic disease that is very difficult to treat. And a lot of the medications that we previously used weren’t as effective.”

    Now, there’s a new option available: In November 2023, the FDA approved Zepbound, another weight management medication, developed by the pharmaceutical company Eli Lilly. Zepbound is different from other drugs in many ways, including the fact that it’s proven to be the most effective option so far.

    Keep reading to find out more about Zepbound, including who can take it, its side effects, and more. 

    What is Zepbound? 

    Zepbound, one of the brand names for tirzepatide, is an injectable drug with a maximum dosage of 15 mg per week. It’s based on incretin, a hormone that’s naturally released in the gut after a meal. (Mounjaro is another brand name for tirzepatide.) 

    Tirzepatide is considered a dual agonist because it activates the two primary incretin hormones: the glucagon-like peptide-1 (GLP-1) and gastric inhibitory peptide (GIP) hormones.

    According to Dr. Katherine H. Saunders, an obesity medicine physician at Weill Cornell Medicine and co-founder of Intellihealth, tirzepatide is involved with several processes that regulate blood sugar, slow the removal of food from the stomach, and affect brain areas involved in appetite.

    This means that people taking the medication feel less hungry and get fuller faster, leading to less food intake and, ultimately, weight loss.

    How is Zepbound different from Ozempic?

    The medications are different in many ways. Ozempic and Wegovy, which are both brand names for semaglutide, only target the GLP-1 hormone. Studies have shown that Zepbound can lead to a higher percentage of total body weight loss than semaglutide medications. In addition to being more effective, there is some evidence that Zepbound is overall more tolerable than Ozempic or Wegovy. 

    “I have seen overall lower rates in severity of side effects with the tirzepatide medications. Mounjaro [tirzepatide] in particular is the one that I’ve used up until this point, but there’s a thought that the GIP component of the medication actually decreases nausea,” adds Lampe Dominguez. “Anecdotally, patients that I have switched from semaglutide or Ozempic to Mounjaro say that they have less side effects with Mounjaro.”

    How is Zepbound different from Mounjaro? 

    Zepbound and Mounjaro are the same medication—tirzepatide—but they’re approved for different conditions. Zepbound is FDA-approved for weight loss, while Mounjaro is approved for type 2 diabetes. (However, Mounjaro is also at times prescribed off-label for weight loss.) 

    What are some of Zepbound’s side effects? 

    According to the FDA, side effects include nausea, vomiting, diarrhea, constipation, stomach discomfort and pain, fatigue, and burping. See a more comprehensive list of side effects here

    Who can take Zepbound?

    Zepbound is FDA-approved for adults with obesity (a BMI of 30 or greater) or who have a BMI of 27 or greater with at least one weight-related condition, like high blood pressure, type 2 diabetes, or high cholesterol. 

    “I tend to advise patients who don’t meet those criteria to not take these medications because we really don’t know what the risks are,” says Lampe Dominguez, adding that people with lower BMI weren’t included in the medication’s studies. “We don’t know if there are specific risks to using this medication at a lower body mass index [or] if there might be some negative outcomes.”

    Both doctors agree that it’s important for people who are interested in starting any weight loss medication to talk to their doctors about the potential risks and benefits. For instance, the FDA notes that Zepbound has caused thyroid tumors in rats, and while it’s unknown if this could also happen to humans, the agency said the medication shouldn’t be used in patients with a personal or family history of medullary thyroid cancer. 

    “Zepbound is a powerful medication that can lead to severe side effects, vitamin deficiencies, a complete lack of appetite, or too much weight loss if prescribed without the appropriate personalization, education, and close monitoring,” says Saunders.

    “With all of these medications, and particularly with Zepbound, we would want to make sure that [patients] don’t have a family history of a specific type of thyroid cancer called medullary thyroid cancer,” says Lampe Dominguez.

    How long should people take Zepbound for?

    “Anti-obesity medications like Zepbound are not meant for short-term weight loss, but long-term treatment of obesity, which is a chronic disease,” explains Saunders. “We prepare our patients to be on the medication (or some type of medical obesity treatment) long term for their chronic disease, which is only controlled for the duration of time they’re being treated.”

    For more information, talk to your health care provider.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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  • Cashew Nuts vs Macadamia Nuts – Which is Healthier?

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    Our Verdict

    When comparing cashews to macadamias, we picked the cashews.

    Why?

    In terms of macros, cashews have more than 2x the protein, while macadamias have nearly 2x the fat. The fats are mostly monounsaturated, so it’s still healthy in moderation, but still, we’re going to prize the protein over it and call this category a nominal win for cashews.

    When it comes to vitamins, things are fairly even; cashews have more of vitamins B5, B6, B9, and E, while macadamias have more of vitamins B1, B2, B3, and C.

    In the category of minerals, cashews take the clear lead; cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while macadamias have more calcium and manganese.

    In short, enjoy both (as macadamias have their benefits too), but cashews win in total nutrient density.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Take care!

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