
Cashews vs Pecans – Which is Healthier?
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Our Verdict
When comparing cashews to pecans, we picked the cashews, but it was very close!.
Why?
In terms of macros, cashews have 2x the protein while pecans have 3x the fiber and about 60% more fat. As both of these nuts thus have quite a lot going for them in terms of macros, which is better is somewhat subjective, so for simplicity’s sake we’ll call this round a tie, but the above information is worth bearing in mind.
In the category of vitamins, cashews have more of vitamins B5, B6, B7, B9, and K, while pecans have more of vitamins B1, B2, C, and E, making a very marginal win for cashews, though it is worth noting that the biggest margin of difference was in the case of vitamin K, wherein cashews have about 9x more, which may be considered an additional point in cashews’ favor, as most of the other differences were around 1x more or less.
When it comes to minerals, cashews have more copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while pecans have more calcium and manganese. An easy win for cashews in this round.
Adding up the sections makes for an overall win for cashews, but pecans have a lot going for them too (especially that fiber and the healthy fats), so by all means (assuming no nut allergy) enjoy either or both; diversity is good!
Want to learn more?
You might like:
Why You Should Diversify Your Nuts!
Enjoy!
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The Four Pillar Plan – by Dr. Rangan Chatterjee
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Dr. Rangan Chatterjee, a medical doctor, felt frustrated with how many doctors in his field focus on treating the symptoms of disease, rather than the cause. Sometimes, of course, treating the symptom is necessary too! But neglecting the cause is a recipe for long-term woes.
What he does differently is take lifestyle as a foundation, and even that, he does differently than many authors on the topic. How so, you may wonder?
Rather than look first at exercise and diet, he starts with “relax”. His rationale is reasonable: diving straight in with marathon training or a whole new diet plan can be unsustainable without this as a foundation to fall back on.
Many sources look first at exercise (because it can be a very simple “prescription”) before diet (often more complex)… but how does one exercise well with the wrong fuel in the tank? So Dr. Chatterjee’s titular “Four Pillars” come in the following order:
- Relax
- Eat
- Move
- Sleep
He also goes for “move” rather than “exercise” as the focus here is more on minimizing time spent sitting, and thus involving a lot of much more frequent gentle activities… rather than intensive training programs and the like.
And as for sleep? Yes, that comes last because—no matter how important it is—the other things are easier to directly control. After all, one can improve conditions for sleep, but one cannot simply choose to sleep better! So with the other three things covered first, good sleep is the fourth and final thing to fall into place.
All in all, this is a great book to cut through the catch-22 problem of lifestyle factors negatively impacting each other.
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Zucchini & Oatmeal Koftas
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These vegetarian (and with one tweak, vegan) koftas are delicious as a snack, light lunch, or side to a larger meal. Healthwise, they contain the healthiest kind of fiber, as well as omega-3 fatty acids, and beneficial herbs and spices.
You will need
- ¼ cup oatmeal
- 1 large zucchini, grated
- 1 small carrot, grated
- ¼ cup cheese (your preference; vegan is also fine)
- 2 tbsp ground flaxseed
- 2 tbsp nutritional yeast
- ¼ bulb garlic, minced
- 2 tsp black pepper, coarse ground
- ½ tsp MSG or 1 tsp low-sodium salt
- Small handful fresh parsley, chopped
- Extra virgin olive oil, for frying
Method
(we suggest you read everything at least once before doing anything)
1) Soak the flaxseed in 2 oz hot water for at least 5 minutes
2) Combine all of the ingredients except the olive oil (and including the water that the flax has been soaking in) in a big bowl, mixing thoroughly
3) Shape into small balls, patties, or sausage shapes, and fry until the color is golden and the structural integrity is good. If doing patties, you’ll need to gently flip them to cook both sides; otherwise, rolling them to get all sides is fine.
4) Serve! Traditional is with some kind of yogurt dip, but we’re not the boss of you, so enjoy them how you like:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, as found in oats
- What Omega-3 Fatty Acids Really Do For Us ← as in the flax
- The Many Health Benefits Of Garlic
- Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
- Monosodium Glutamate: Sinless Flavor-Enhancer Or Terrible Health Risk? ← it’s healthier than table salt
Take care!
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Could my glasses be making my eyesight worse?
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So, you got your eyesight tested and found out you need your first pair of glasses. Or you found out you need a stronger pair than the ones you have. You put them on and everything looks crystal clear. But after a few weeks things look blurrier without them than they did before your eye test. What’s going on?
Some people start to wear spectacles for the first time and perceive their vision is “bad” when they take their glasses off. They incorrectly interpret this as the glasses making their vision worse. Fear of this might make them less likely to wear their glasses.
But what they are noticing is how much better the world appears through the glasses. They become less tolerant of a blurry world when they remove them.
Here are some other things you might notice about eyesight and wearing glasses.
Lazy eyes?
Some people sense an increasing reliance on glasses and wonder if their eyes have become “lazy”.
Our eyes work in much the same way as an auto-focus camera. A flexible lens inside each eye is controlled by muscles that let us focus on objects in the distance (such as a footy scoreboard) by relaxing the muscle to flatten the lens. When the muscle contracts it makes the lens steeper and more powerful to see things that are much closer to us (such as a text message).
From the age of about 40, the lens in our eye progressively hardens and loses its ability to change shape. Gradually, we lose our capacity to focus on near objects. This is called “presbyopia” and at the moment there are no treatments for this lens hardening.
Optometrists correct this with prescription glasses that take the load of your natural lens. The lenses allow you to see those up-close images clearly by providing extra refractive power.
Once we are used to seeing clearly, our tolerance for blurry vision will be lower and we will reach for the glasses to see well again.
The wrong glasses?
Wearing old glasses, the wrong prescription (or even someone else’s glasses) won’t allow you to see as well as possible for day-to-day tasks. It could also cause eyestrain and headaches.
Incorrectly prescribed or dispensed prescription glasses can lead to vision impairment in children as their visual system is still in development.
But it is more common for kids to develop long-term vision problems as a result of not wearing glasses when they need them.
By the time children are about 10–12 years of age, wearing incorrect spectacles is less likely to cause their eyes to become lazy or damage vision in the long term, but it is likely to result in blurry or uncomfortable vision during daily wear.
Registered optometrists in Australia are trained to assess refractive error (whether the eye focuses light into the retina) as well as the different aspects of ocular function (including how the eyes work together, change focus, move around to see objects). All of these help us see clearly and comfortably.
Younger children with progressive vision impairments may need more frequent eye tests. Shutterstock What about dirty glasses?
Dirty or scratched glasses can give you the impression your vision is worse than it actually is. Just like a window, the dirtier your glasses are, the more difficult it is to see clearly through them. Cleaning glasses regularly with a microfibre lens cloth will help.
While dirty glasses are not commonly associated with eye infections, some research suggests dirty glasses can harbour bacteria with the remote but theoretical potential to cause eye infection.
To ensure best possible vision, people who wear prescription glasses every day should clean their lenses at least every morning and twice a day where required. Cleaning frames with alcohol wipes can reduce bacterial contamination by 96% – but care should be taken as alcohol can damage some frames, depending on what they are made of.
When should I get my eyes checked?
Regular eye exams, starting just before school age, are important for ocular health. Most prescriptions for corrective glasses expire within two years and contact lens prescriptions often expire after a year. So you’ll need an eye check for a new pair every year or so.
Kids with ocular conditions such as progressive myopia (short-sightedness), strabismus (poor eye alignment), or amblyopia (reduced vision in one eye) will need checks at least every year, but likely more often. Likewise, people over 65 or who have known eye conditions, such as glaucoma, will be recommended more frequent checks.
Eye checks can detect broader health issues. Shutterstock An online prescription estimator is no substitute for a full eye examination. If you have a valid prescription then you can order glasses online, but you miss out on the ability to check the fit of the frame or to have them adjusted properly. This is particularly important for multifocal lenses where even a millimetre or two of misalignment can cause uncomfortable or blurry vision.
Conditions such as diabetes or high blood pressure, can affect the eyes so regular eye checks can also help flag broader health issues. The vast majority of eye conditions can be treated if caught early, highlighting the importance of regular preventative care.
James Andrew Armitage, Professor of Optometry and Course Director, Deakin University and Nick Hockley, Lecturer in Optometric Clinical Skills, Director Deakin Collaborative Eye Care Clinic, Deakin University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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The Common Pesticide That Causes Brain Damage
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…and other items from this week’s health news:
Kills insects and isn’t great for humans either
In few words: exposure to the insecticide chlorpyrifos (CPF) causes lasting structural and metabolic abnormalities in the brain, leading to poorer motor skills.
In particular, researchers (Dr. Virginia Rauh et al.) found that higher prenatal CPF exposure was directly linked to:
- widespread disruptions in brain metabolism and tissue integrity
- greater structural and functional brain differences on imaging
- reduced motor speed and coordination
In the study cohort, most exposure came from indoor pesticide use in the US before the 2001 residential ban. However, CPF remains widely used in agriculture, most dangerously exposing farmworkers, pregnant people, and nearby communities via contaminated air and dust.
Read in full: Common pesticide linked to hidden brain damage, scientists warn
Related: Healthy Living in a Contaminated World – by Dr. Donald Hoernschemeyer
Let’s make this clear
Water is essential for human life, and the quality of that water matters a lot.
Researchers (Dr. Hamid Noghanibehambari & Dr. Jason Fletcher) used data from the Death Master Files (DMF) of Social Security Administration death records, looking at deaths that occurred between 1975 and 2005, and tallied those people’s year and city of birth and childhood with the water filtration data on file for that place and time, to see what effect one thing had on the other.
Now, as with any observational study, especially retrospective analysis, this cannot outright prove cause and effect, but the numbers were strong not just for healthy longevity being associated with water filtration, but also increased height and cognitive health:
Read in full: New study shows drinking water filtration systems may add months to lifespan
Related: New Way To Remove 98% Of PFAS “Forever Chemicals” From Water!
Exercise vs Multiple Sclerosis
We’ve written before about how multiple sclerosis (MS) can be put into remission with lifestyle management, allowing such a person to then enjoy greater athletic ability (amongst the more obvious benefits), but new research shows that irisin, an exercise hormone, itself reduces MS symptoms.
Importantly, it directly protects neurons in a way that medications have as yet been able to adequately (let alone safely) do.
Now, bearing in mind that MS is an autoimmune disorder, many medications that target it are immunosuppressants. In the case of the exercise hormone irisin, however, it not only has powerful neuroprotective effects (thus shielding the central nervous system from much of the adverse effects of MS), but also, it does it without directly suppressing peripheral immunity, which is quite a bonus too.
In the words of Dr. Christiane Wrann, corresponding author for this study, neuroscientist, and leader of the “Program in Neuroprotection in Exercise”,
❝We are optimistic that our study will open up further developments of irisin as a therapeutic for, in particular, progressive MS. Our findings strengthen the argument that irisin can help protect neurons in the context of multiple types of neurodegenerative diseases.❞
Read in full: New study shows how exercise hormone reduces multiple sclerosis symptoms
Related: Lifestyle vs Multiple Sclerosis & More
Take care!
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Should I take vitamin C to ward off colds, lower blood pressure or reduce cancer risk?
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Vitamin C is one of the most iconic nutrients in popular health culture, often credited with preventing colds, boosting immunity and even fighting serious diseases.
But while it’s essential for our bodies to function, its benefits are often misunderstood or overstated. Before you stock up on supplements, here’s what to consider.
Sean Anthony Eddy/Getty Images What is vitamin C and why does my body need it?
Vitamin C, also known as ascorbic acid, plays several essential roles in the body.
It is a powerful antioxidant, protecting cells from damage. Vitamin C supports the immune functions of the body, aids in absorption of iron, and is involved in wound healing.
Vitamin C also helps in the synthesis of collagen, which holds together tissues and is a structural component of gums and skin. A severe deficiency of vitamin C leads to a health condition called scurvy, where the body produces insufficient collagen and can’t hold tissue together. Eventually, the gums cannot hold onto teeth and they fall out, and blood vessels break down, causing internal bleeding.
Humans cannot synthesise vitamin C. We must take it in through our diet. Most of our vitamin C comes from vegetables (about 40%), fruits (19%) and from vegetable or fruit juices (29%).
Chemically, the vitamin C in supplements is identical to the vitamin C in food. Your body cannot tell the difference.
Vitamin C in supplements and food are identical. Diana Polekhina/Unsplash What is missing in supplement forms of vitamin C is the fibre, flavonoids, other vitamins, minerals and phytochemicals that come with food, and that may work together with vitamin C.
These other compounds help with absorption, provide complementary antioxidants, and together with vitamin C, provide health benefits that the vitamin by itself does not.
Historically, sailors often had a very limited diet and were often struck down with scurvy. But if you have a balanced diet, you don’t need vitamin C supplements.
What does vitamin C treat and not treat?
Common cold
Vitamin C has been promoted as a way to boost the immune system. It’s widely considered as a way to prevent and treat the common cold and flu.
However, results from a review of all the evidence has shown regular supplementation of 200 mg or more vitamin C does not reduce the incidence of the common cold.
Regular vitamin C supplement does reduce the duration, and at doses greater than 1,000 mg or more, could reduce the severity of common cold symptoms.
When vitamin C is used for treating common colds and only taken at the start of cold symptoms, it does not affect the duration and severity. Some studies have a shown very limited benefit when taken daily before getting sick, but the benefit was very small. Overall, the authors concluded routine supplementation with vitamin C is not worthwhile.
Heart disease and stroke
Research has shown vitamin C supplementation does not change the risk of a range of cardiovascular diseases including heart attack (myocardial infraction), stroke or angina.
One study found vitamin C supplementation at more than 200 mg daily may lower systolic blood pressure (the top number in a reading) by around 4 mmHg and diastolic blood pressure (the lower number) by around 2 mmHg. These are very small changes.
These effects are comparable to regular aerobic exercise and may not be clinically meaningful compared to treatment with conventional medicine, which generally lowers systolic blood pressure by at least 12 mmHg.
Cancer
There are consistent results from multiple studies that show vitamin C supplementation is unable to prevent cancer, including for gastrointestinal, lung, breast, prostate and colorectal cancers.
Is it possible to take too much vitamin C?
The Recommended Daily Intake (RDI) of vitamin C for adults is 45 mg per day. You can get that from a single small glass of orange juice.
The tolerable upper intake level of vitamin C is 2,000 mg daily for adults.
Vitamin C is water-soluble and gets excreted in urine, so the body cannot store it. This means mega-dosing does not provide any benefit, and may in fact cause health problems.
At high doses (above 2,000 mg daily), vitamin C may cause mild to serious side effects. Too much is known to cause diarrhoea, nausea and abdominal cramps. It can also contribute to the formation of kidney stones in men, but not women.
For people who have chronic kidney disease, vitamin C can be especially problematic because vitamin C is flushed from the body by the kidneys. But when the kidneys don’t work properly, it can build up and cause kidney stones.
Should you take a vitamin C supplement?
For most people, a vitamin C tablet is unnecessary. You will get enough from a good balanced diet, from foods such as citrus fruits, berries, tomatoes, capsicum, broccoli and kale.
The evidence doesn’t support claims that vitamin C supplements prevent colds, heart disease or cancer. In fact, the risks may outweigh the benefits.
Nial Wheate, Professor, School of Natural Sciences, Macquarie University; Ian Jamie, Senior Lecturer, School of Natural Sciences, Macquarie University, and Wai-Jo Jocelin Chan, Pharmacist and Lecturer, UNSW Sydney; University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Overdosing on Chemo: A Common Gene Test Could Save Hundreds of Lives Each Year
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One January morning in 2021, Carol Rosen took a standard treatment for metastatic breast cancer. Three gruesome weeks later, she died in excruciating pain from the very drug meant to prolong her life.
Rosen, a 70-year-old retired schoolteacher, passed her final days in anguish, enduring severe diarrhea and nausea and terrible sores in her mouth that kept her from eating, drinking, and, eventually, speaking. Skin peeled off her body. Her kidneys and liver failed. “Your body burns from the inside out,” said Rosen’s daughter, Lindsay Murray, of Andover, Massachusetts.
Rosen was one of more than 275,000 cancer patients in the United States who are infused each year with fluorouracil, known as 5-FU, or, as in Rosen’s case, take a nearly identical drug in pill form called capecitabine. These common types of chemotherapy are no picnic for anyone, but for patients who are deficient in an enzyme that metabolizes the drugs, they can be torturous or deadly.
Those patients essentially overdose because the drugs stay in the body for hours rather than being quickly metabolized and excreted. The drugs kill an estimated 1 in 1,000 patients who take them — hundreds each year — and severely sicken or hospitalize 1 in 50. Doctors can test for the deficiency and get results within a week — and then either switch drugs or lower the dosage if patients have a genetic variant that carries risk.
Yet a recent survey found that only 3% of U.S. oncologists routinely order the tests before dosing patients with 5-FU or capecitabine. That’s because the most widely followed U.S. cancer treatment guidelines — issued by the National Comprehensive Cancer Network — don’t recommend preemptive testing.
The FDA added new warnings about the lethal risks of 5-FU to the drug’s label on March 21 following queries from KFF Health News about its policy. However, it did not require doctors to administer the test before prescribing the chemotherapy.
The agency, whose plan to expand its oversight of laboratory testing was the subject of a House hearing, also March 21, has said it could not endorse the 5-FU toxicity tests because it’s never reviewed them.
But the FDA at present does not review most diagnostic tests, said Daniel Hertz, an associate professor at the University of Michigan College of Pharmacy. For years, with other doctors and pharmacists, he has petitioned the FDA to put a black box warning on the drug’s label urging prescribers to test for the deficiency.
“FDA has responsibility to assure that drugs are used safely and effectively,” he said. The failure to warn, he said, “is an abdication of their responsibility.”
The update is “a small step in the right direction, but not the sea change we need,” he said.
Europe Ahead on Safety
British and European Union drug authorities have recommended the testing since 2020. A small but growing number of U.S. hospital systems, professional groups, and health advocates, including the American Cancer Society, also endorse routine testing. Most U.S. insurers, private and public, will cover the tests, which Medicare reimburses for $175, although tests may cost more depending on how many variants they screen for.
In its latest guidelines on colon cancer, the Cancer Network panel noted that not everyone with a risky gene variant gets sick from the drug, and that lower dosing for patients carrying such a variant could rob them of a cure or remission. Many doctors on the panel, including the University of Colorado oncologist Wells Messersmith, have said they have never witnessed a 5-FU death.
In European hospitals, the practice is to start patients with a half- or quarter-dose of 5-FU if tests show a patient is a poor metabolizer, then raise the dose if the patient responds well to the drug. Advocates for the approach say American oncology leaders are dragging their feet unnecessarily, and harming people in the process.
“I think it’s the intransigence of people sitting on these panels, the mindset of ‘We are oncologists, drugs are our tools, we don’t want to go looking for reasons not to use our tools,’” said Gabriel Brooks, an oncologist and researcher at the Dartmouth Cancer Center.
Oncologists are accustomed to chemotherapy’s toxicity and tend to have a “no pain, no gain” attitude, he said. 5-FU has been in use since the 1950s.
Yet “anybody who’s had a patient die like this will want to test everyone,” said Robert Diasio of the Mayo Clinic, who helped carry out major studies of the genetic deficiency in 1988.
Oncologists often deploy genetic tests to match tumors in cancer patients with the expensive drugs used to shrink them. But the same can’t always be said for gene tests aimed at improving safety, said Mark Fleury, policy director at the American Cancer Society’s Cancer Action Network.
When a test can show whether a new drug is appropriate, “there are a lot more forces aligned to ensure that testing is done,” he said. “The same stakeholders and forces are not involved” with a generic like 5-FU, first approved in 1962, and costing roughly $17 for a month’s treatment.
Oncology is not the only area in medicine in which scientific advances, many of them taxpayer-funded, lag in implementation. For instance, few cardiologists test patients before they go on Plavix, a brand name for the anti-blood-clotting agent clopidogrel, although it doesn’t prevent blood clots as it’s supposed to in a quarter of the 4 million Americans prescribed it each year. In 2021, the state of Hawaii won an $834 million judgment from drugmakers it accused of falsely advertising the drug as safe and effective for Native Hawaiians, more than half of whom lack the main enzyme to process clopidogrel.
The fluoropyrimidine enzyme deficiency numbers are smaller — and people with the deficiency aren’t at severe risk if they use topical cream forms of the drug for skin cancers. Yet even a single miserable, medically caused death was meaningful to the Dana-Farber Cancer Institute, where Carol Rosen was among more than 1,000 patients treated with fluoropyrimidine in 2021.
Her daughter was grief-stricken and furious after Rosen’s death. “I wanted to sue the hospital. I wanted to sue the oncologist,” Murray said. “But I realized that wasn’t what my mom would want.”
Instead, she wrote Dana-Farber’s chief quality officer, Joe Jacobson, urging routine testing. He responded the same day, and the hospital quickly adopted a testing system that now covers more than 90% of prospective fluoropyrimidine patients. About 50 patients with risky variants were detected in the first 10 months, Jacobson said.
Dana-Farber uses a Mayo Clinic test that searches for eight potentially dangerous variants of the relevant gene. Veterans Affairs hospitals use a 11-variant test, while most others check for only four variants.
Different Tests May Be Needed for Different Ancestries
The more variants a test screens for, the better the chance of finding rarer gene forms in ethnically diverse populations. For example, different variants are responsible for the worst deficiencies in people of African and European ancestry, respectively. There are tests that scan for hundreds of variants that might slow metabolism of the drug, but they take longer and cost more.
These are bitter facts for Scott Kapoor, a Toronto-area emergency room physician whose brother, Anil Kapoor, died in February 2023 of 5-FU poisoning.
Anil Kapoor was a well-known urologist and surgeon, an outgoing speaker, researcher, clinician, and irreverent friend whose funeral drew hundreds. His death at age 58, only weeks after he was diagnosed with stage 4 colon cancer, stunned and infuriated his family.
In Ontario, where Kapoor was treated, the health system had just begun testing for four gene variants discovered in studies of mostly European populations. Anil Kapoor and his siblings, the Canadian-born children of Indian immigrants, carry a gene form that’s apparently associated with South Asian ancestry.
Scott Kapoor supports broader testing for the defect — only about half of Toronto’s inhabitants are of European descent — and argues that an antidote to fluoropyrimidine poisoning, approved by the FDA in 2015, should be on hand. However, it works only for a few days after ingestion of the drug and definitive symptoms often take longer to emerge.
Most importantly, he said, patients must be aware of the risk. “You tell them, ‘I am going to give you a drug with a 1 in 1,000 chance of killing you. You can take this test. Most patients would be, ‘I want to get that test and I’ll pay for it,’ or they’d just say, ‘Cut the dose in half.’”
Alan Venook, the University of California-San Francisco oncologist who co-chairs the panel that sets guidelines for colorectal cancers at the National Comprehensive Cancer Network, has led resistance to mandatory testing because the answers provided by the test, in his view, are often murky and could lead to undertreatment.
“If one patient is not cured, then you giveth and you taketh away,” he said. “Maybe you took it away by not giving adequate treatment.”
Instead of testing and potentially cutting a first dose of curative therapy, “I err on the latter, acknowledging they will get sick,” he said. About 25 years ago, one of his patients died of 5-FU toxicity and “I regret that dearly,” he said. “But unhelpful information may lead us in the wrong direction.”
In September, seven months after his brother’s death, Kapoor was boarding a cruise ship on the Tyrrhenian Sea near Rome when he happened to meet a woman whose husband, Atlanta municipal judge Gary Markwell, had died the year before after taking a single 5-FU dose at age 77.
“I was like … that’s exactly what happened to my brother.”
Murray senses momentum toward mandatory testing. In 2022, the Oregon Health & Science University paid $1 million to settle a suit after an overdose death.
“What’s going to break that barrier is the lawsuits, and the big institutions like Dana-Farber who are implementing programs and seeing them succeed,” she said. “I think providers are going to feel kind of bullied into a corner. They’re going to continue to hear from families and they are going to have to do something about it.”
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
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