A Supplement To Rival St. John’s Wort Against Depression

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.

Do You Feel The SAMe?

S-Adeonsyl-L-Methionone (SAMe) is a chemical found naturally in the body, and/but enjoyed widely as a supplement. The main reasons people take it are:

  • Improve mood (antidepressant effect)
  • Improve joints (reduce osteoarthritis symptoms)
  • Improve liver (detoxifying effect)

Let’s see what the science says for each of those claims…

Does it improve mood?

It seems to perform comparably to St. John’s Wort (which is good; it performs comparably to Prozac).

Best of all, it does this with fewer contraindications (St. John’s Wort has so many contraindications).

Here’s how they stack up:

St. John’s wort and S-Adenosyl Methionine as “natural” alternatives to conventional antidepressants in the era of the suicidality boxed warning: what is the evidence for clinically relevant benefit?

This looks very promising, though it’d be nice to see a larger body of research, to be sure.

Does it reduce osteoarthritis symptoms?

The good news: it performs comparably to ibuprofen, with fewer side effects!

The bad news: it also performs comparably to placebo!

Read into that what you will about ibuprofen’s usefulness vs OA symptoms.

Read all about it:

S-Adenosylmethionine for osteoarthritis of the knee or hip

If you were hoping for something for OA or similar symptoms, you might like our previous main features:

Does it help against liver disease?

According to adverts for SAMe: absolutely!

According to science: we don’t know

The science for this is so weak that it’d be unworthy of mention if it weren’t for the fact that SAMe is so widely sold as good against hepatotoxicity.

To be clear: maybe it really is great! Science hasn’t yet disproved its usefulness either.

It is popularly assumed to be beneficial due to there being an association between lower levels of SAMe in the body (remember, it is also produced inside our bodies) and development of liver disease, especially cholestasis.

Here’s an example of what pretty much every study we found was like (inconclusive research based mostly on mice):

S-adenosylmethionine in liver health, injury, and cancer

For other options for liver health, consider:

How To Unfatty A Fatty Liver

Is it safe?

Safety trials have been done ranging from 3 months to 2 years, with no serious side effects coming to light. So, it appears quite safe.

That said, as with anything, there are contraindications, such as:

  • if you have bipolar disorder, skip this unless directed by your health care provider, because it may worsen the symptoms of mania
  • if you are on SSRIs or other serotonergic drugs, it may interact with those
  • if you are immunocompromised, you might want to skip it can increase the risk of P. carinii growth in such cases

As always, do speak with your doctor/pharmacist for personalized advice.

Summary

SAMe’s evidence-based qualities seem to stack up as follows:

  • Against depression: good
  • Against osteoarthritis: weak
  • Against liver disease: unknown

As for safety, it has been found quite safe for most people.

Where can I get it?

We don’t sell it, but here is an example product on Amazon, for your convenience

Enjoy!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Fight Inflammation & Protect Your Brain, With Quercetin
  • ADHD… As An Adult?
    ADHD affects adults too! Recognizing this brain difference can lead to better symptom management. Common traits include lack of focus, poor time management, and forgetfulness. Learn more about ADHD in adults.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Four Thousand Weeks – by Oliver Burkeman

    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.

    This is not, strictly speaking, a time management book. It’s more a “contemplating mortality and making things count while still doing the necessaries”.

    Burkeman’s premise is that we get around 4,000 weeks of life, on average. If we live to 120, it’s more like 6,200. Unlucky souls may have to do the best they can with 1,000 or so.

    The book is thought-provoking; consider:

    1. how was your last week?
    2. how will your next week be?
    3. what if it were your last?

    Of course, we cannot necessarily liquidate all our assets and spend next week burning out in style, because then the following week comes. So, what’s the solution?

    That’s something Burkeman lays out over the course of the book, with key ideas including passion projects and figuring out what can be safely neglected, but there’s far more there than we could sum up here.

    Bottom line: if you ever find yourself struggling to balance what is expected of you with what is of value to you, this book can help you get the most out of your choices.

    Click here to check out Four Thousand Weeks, and make yours count!

    Share This Post

  • The Mindful Body – by Dr. Ellen Langer

    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.

    Fear not, this is not a “think healing thoughts” New Age sort of book. In fact, it’s quite the contrary.

    The most common negative reviews for this on Amazon are that it is too densely packed with scientific studies, and some readers found it hard to get through since they didn’t find it “light reading”.

    Counterpoint: this reviewer found it very readable. A lot of it is as accessible as 10almonds content, and a lot is perhaps halfway between 10almonds content in readability, and the studies we cite. So if you’re at least somewhat comfortable reading academic literature, you should be fine.

    The author, a professor of psychology (tenured at Harvard since 1981), examines a lot of psychosomatic effect. Psychosomatic effect is often dismissed as “it’s all in your head”, but it means: what’s in your head has an effect on your body, because your brain talks to the rest of the body and directs bodily responses and actions/reactions.

    An obvious presentation of this in medicine is the placebo/nocebo effect, but Dr. Langer’s studies (indeed, many of the studies she cites are her own, from over the course of her 40-year career) take it further and deeper, including her famous “Counterclockwise” study in which many physiological markers of aging were changed (made younger) by changing the environment that people spent time in, to resemble their youth, and giving them instructions to act accordingly while there.

    In the category of subjective criticism: the book is not exceptionally well-organized, but if you read for example a chapter a day, you’ll get all the ideas just fine.

    Bottom line: if you want a straightforward hand-holding “how-to” guide, this isn’t it. But it is very much information-packed with a lot of ideas and high-quality science that’s easily applicable to any of us.

    Click here to check out The Mindful Body, and indeed grow your chronic good health!

    Share This Post

  • Antihistamines’ Generation Gap

    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.

    Are You Ready For Allergy Season?

    For those of us in the Northern Hemisphere, fall will be upon us soon, and we have a few weeks to be ready for it. A common seasonal ailment is of course seasonal allergies—it’s not serious for most of us, but it can be very annoying, and can disrupt a lot of our normal activities.

    Suddenly, a thing that notionally does us no real harm, is making driving dangerous, cooking take three times as long, sex laughable if not off-the-table (so to speak), and the lightest tasks exhausting.

    So, what to do about it?

    Antihistamines: first generation

    Ye olde antihistamines such as diphenhydramine and chlorpheniramine are probably not what to do about it.

    They are small molecules that cross the blood-brain barrier and affect histamine receptors in the central nervous system. This will generally get the job done, but there’s a fair bit of neurological friendly-fire going on, and while they will produce drowsiness, the sleep will usually be of poor quality. They also tax the liver rather.

    If you are using them and not experiencing unwanted side effects, then don’t let us stop you, but do be aware of the risks.

    See also: Long-term use of diphenhydramine ← this is the active ingredient in Benadryl in the US and Canada, but safety regulations in many other countries mean that Benadryl has different, safer active ingredients elsewhere.

    Antihistamines: later generations

    We’re going to aggregate 2nd gen, 3rd gen, and 4th gen antihistamines here, because otherwise we’ll be writing a history article and we don’t have room for that. But suffice it to say, later generations of antihistamines do not come with the same problems.

    Instead of going in all-guns-blazing to the CNS like first-gens, they are more specific in their receptor-targetting, resulting in negligible collateral damage:

    CSACI position statement: Newer generation H1-antihistamines are safer than first-generation H1-antihistamines and should be the first-line antihistamines for the treatment of allergic rhinitis and urticaria

    Special shout-out to cetirizine and loratadine, which are the drugs behind half the brand names you’ll see on pharmacy shelves around most of the world these days (including many in the US and Canada).

    Note that these two are very often discussed in the same sentence, sit next to each other on the shelf, and often have identical price and near-identical packaging. Their effectiveness (usually: moderate) and side effects (usually: low) are similar and comparable, but they are genuinely different drugs that just happen to do more or less the same thing.

    This is relevant because if one of them isn’t working for you (and/or is creating an unwanted side effect), you might want to try the other one.

    Another honorable mention goes to fexofenadine, for which pretty much all the same as the above goes, though it gets talked about less (and when it does get mentioned, it’s usually by its most popular brand name, Allegra).

    Finally, one that’s a little different and also deserving of a special mention is azelastine. It was recently (ish, 2021) moved from being prescription-only to being non-prescription (OTC), and it’s a nasal spray.

    It can cause drowsiness, but it’s considered safe and effective for most people. Its main benefit is not really the difference in drug, so much as the difference in the route of administration (nasal rather than oral). Because the drug is in liquid spray form, it can be absorbed through the mucus lining of the nose and get straight to work on blocking the symptoms—in contrast, oral antihistamines usually have to go into your stomach and take their chances there (we say “usually”, because there are some sublingual antihistamines that dissolve under the tongue, but they are less common.)

    Better than antihistamines?

    Writer’s note: at this point, I was given to wonder: “wait, what was I squirting up my nose last time anyway?”—because, dear readers, at the time I got it I just bought one of every different drug on the shelf, desperate to find something that worked. What worked for me, like magic, when nothing else had, was beclometasone dipropionate, which a) smelled delightfully of flowers, which might just be the brand I got, b) needs replacing now because I got it in March 2023 and it expired July 2024, and c) is not an antihistamine at all.

    But, that brings us to the final chapter for today: systemic corticosteroids

    They’re not ok for everyone (check with your doctor if unsure), and definitely should not be taken if immunocompromised and/or currently suffering from an infection (including colds, flu, COVID, etc) unless your doctor tells you otherwise (and even then, honestly, double-check).

    But! They can work like magic when other things don’t. Unlike antihistamines, which only block the symptoms, systemic corticosteroids tackle the underlying inflammation, which can stop the whole thing in its tracks.

    Here’s how they measure up against antihistamines:

    ❝The results of this systematic review, together with data on safety and cost effectiveness, support the use of intranasal corticosteroids over oral antihistamines as first line treatment for allergic rhinitis.❞

    ~ Dr. Robert Puy et al.

    Read in full: Intranasal corticosteroids versus oral H1 receptor antagonists in allergic rhinitis: systematic review of randomised controlled trials

    Take care!

    Share This Post

Related Posts

  • Fight Inflammation & Protect Your Brain, With Quercetin
  • How does the drug abemaciclib treat breast cancer?

    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.

    The anti-cancer drug abemaciclib (also known as Vernezio) has this month been added to the Australian Pharmaceutical Benefits Scheme (PBS) to treat certain types of breast cancer.

    This significantly reduces the cost of the drug. A patient can now expect to pay A$31.60 for a 28-day supply ($7.70 with a health care concession card). The price of abemaciclib without government subsidy is $4,250.

    So what is abemaciclib, and how did we get to this point?

    It stops cells dividing

    Researchers at the pharmaceutical company Eli Lilly developed abemaciclib and published the first study on the drug (then known as LY2835219) in 2014.

    Abemaciclib is a type of drug known as a “cyclin-dependent kinase inhibitor”. It’s taken as a pill twice a day.

    To maintain our health, many of the cells in our bodies need to grow and divide to produce new cells. Cancers develop when cells grow and divide out of control. Therefore, stopping cells from dividing into new cells is one way that cancer can be fought.

    When cells divide, they have to make a copy of their DNA to pass onto the new cell. “Cyclin-dependent kinases” (CDKs for short) are essential for this process. So, if you stop the CDKs, you stop the DNA copying, you stop cells dividing, and you fight the cancer.

    However, there are different types of CDKs, and not all cancers need them all to grow. Abemaciclib specifically targets CDK4 and CDK6. Thankfully, a lot of cancers do need these CDKs, including some breast cancers.

    Woman checks her breast
    The drug targets CDK4 and CDK6. Photoroyalty/Shutterstock

    But abemaciclib will only be effective against cancers that rely on CDK4 and CDK6 for continued growth. This specificity also means abemaciclib is fairly unique, so it can’t easily be replaced with a different drug.

    Two other CDK4/6 inhibitors were developed around the same time as abemaciclib, and are called ribociclib and palbociclib. Both of these drugs are also on the PBS for specific types of breast cancer. As the drugs differ in their chemical structures, they have slight differences in the way they are taken up and processed by the body. The preferred drug given to a breast cancer patient will depend on their unique circumstances.

    What are the side effects?

    Research is still ongoing into the differences between each of these CDK4/6 inhibitors, but it is known that the side effects are largely similar, but can differ in severity.

    The most common side effects of abemaciclib are fatigue, diarrhoea and neutropenia (reduced white blood cells). The gastrointestinal issues are generally more severe with abemaciclib.

    If these side effects are too severe, abemaciclib treatment can be stopped.

    What types of cancer has abemaciclib been approved for?

    In 2017, the United States Food and Drug Administration (FDA) approved abemaciclib for the treatment of patients with metastatic HR+/HER2- (hormone receptor-positive and human epidermal growth factor receptor 2-negative) breast cancer who did not respond to standard endocrine therapy.

    Australia’s Therapeutic Goods Administration (TGA) similarly approved abemaciclib in 2022 as an “adjuvant” therapy (after the initial surgery to remove the tumour) for patients with HR+/HER2- invasive early breast cancer which had spread to lymph nodes and was at high risk of returning.

    Doctor looks at laptop
    The drug is approved for people with early breast cancer which is at high risk of returning. PeopleImages.com – Yuri A/Shutterstock

    As of May 1 2024, the PBS covers this use of abemaciclib in combination with endocrine therapy such as fulvestrant, which is also listed on the PBS. Endocrine therapy, also known as hormonal therapy, blocks hormone receptor positive (HR+) cancers from receiving the hormones they need to survive.

    Could abemaciclib be used for other cancers in the future?

    Abemaciclib is of great interest to scientists and medical practitioners, and testing is ongoing to assess the effectiveness of abemaciclib in treating a range of other cancers, including gastrointestinal cancers and blood cancers.

    Abemaciclib may even be usable in brain cancers, as it has long been known to be capable of crossing the blood-brain barrier, a common stumbling block for potential anti-cancer drugs.

    Time will tell whether the role of abemaciclib in health care will be expanded. But for now, its inclusion on the PBS is sure to bring some relief to breast cancer patients nationwide.

    Sarah Diepstraten, Senior Research Officer, Blood Cells and Blood Cancer Division, Walter and Eliza Hall Institute and John (Eddie) La Marca, Senior Resarch Officer, Walter and Eliza Hall Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • How long does back pain last? And how can learning about pain increase the chance of recovery?

    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.

    Back pain is common. One in thirteen people have it right now and worldwide a staggering 619 million people will have it this year.

    Chronic pain, of which back pain is the most common, is the world’s most disabling health problem. Its economic impact dwarfs other health conditions.

    If you get back pain, how long will it take to go away? We scoured the scientific literature to find out. We found data on almost 20,000 people, from 95 different studies and split them into three groups:

    • acute – those with back pain that started less than six weeks ago
    • subacute – where it started between six and 12 weeks ago
    • chronic – where it started between three months and one year ago.

    We found 70%–95% of people with acute back pain were likely to recover within six months. This dropped to 40%–70% for subacute back pain and to 12%–16% for chronic back pain.

    Clinical guidelines point to graded return to activity and pain education under the guidance of a health professional as the best ways to promote recovery. Yet these effective interventions are underfunded and hard to access.

    More pain doesn’t mean a more serious injury

    Most acute back pain episodes are not caused by serious injury or disease.

    There are rare exceptions, which is why it’s wise to see your doctor or physio, who can check for signs and symptoms that warrant further investigation. But unless you have been in a significant accident or sustained a large blow, you are unlikely to have caused much damage to your spine.

    Factory worker deep-breathes with a sore back
    Your doctor or physio can rule out serious damage.
    DG fotostock/Shutterstock

    Even very minor back injuries can be brutally painful. This is, in part, because of how we are made. If you think of your spinal cord as a very precious asset (which it is), worthy of great protection (which it is), a bit like the crown jewels, then what would be the best way to keep it safe? Lots of protection and a highly sensitive alarm system.

    The spinal cord is protected by strong bones, thick ligaments, powerful muscles and a highly effective alarm system (your nervous system). This alarm system can trigger pain that is so unpleasant that you cannot possibly think of, let alone do, anything other than seek care or avoid movement.

    The messy truth is that when pain persists, the pain system becomes more sensitive, so a widening array of things contribute to pain. This pain system hypersensitivity is a result of neuroplasticity – your nervous system is becoming better at making pain.

    Reduce your chance of lasting pain

    Whether or not your pain resolves is not determined by the extent of injury to your back. We don’t know all the factors involved, but we do know there are things that you can do to reduce chronic back pain:

    • understand how pain really works. This will involve intentionally learning about modern pain science and care. It will be difficult but rewarding. It will help you work out what you can do to change your pain
    • reduce your pain system sensitivity. With guidance, patience and persistence, you can learn how to gradually retrain your pain system back towards normal.

    How to reduce your pain sensitivity and learn about pain

    Learning about “how pain works” provides the most sustainable improvements in chronic back pain. Programs that combine pain education with graded brain and body exercises (gradual increases in movement) can reduce pain system sensitivity and help you return to the life you want.

    Physio helps patient use an exercise strap
    Some programs combine education with gradual increases in movement.
    Halfpoint/Shutterstock

    These programs have been in development for years, but high-quality clinical trials are now emerging and it’s good news: they show most people with chronic back pain improve and many completely recover.

    But most clinicians aren’t equipped to deliver these effective programs – good pain education is not taught in most medical and health training degrees. Many patients still receive ineffective and often risky and expensive treatments, or keep seeking temporary pain relief, hoping for a cure.

    When health professionals don’t have adequate pain education training, they can deliver bad pain education, which leaves patients feeling like they’ve just been told it’s all in their head.

    Community-driven not-for-profit organisations such as Pain Revolution are training health professionals to be good pain educators and raising awareness among the general public about the modern science of pain and the best treatments. Pain Revolution has partnered with dozens of health services and community agencies to train more than 80 local pain educators and supported them to bring greater understanding and improved care to their colleagues and community.

    But a broader system-wide approach, with government, industry and philanthropic support, is needed to expand these programs and fund good pain education. To solve the massive problem of chronic back pain, effective interventions need to be part of standard care, not as a last resort after years of increasing pain, suffering and disability.The Conversation

    Sarah Wallwork, Post-doctoral Researcher, University of South Australia and Lorimer Moseley, Professor of Clinical Neurosciences and Foundation Chair in Physiotherapy, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Hoisin Sauce vs Teriyaki Sauce – Which is Healthier?

    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.

    Our Verdict

    When comparing hoisin sauce to teriyaki sauce, we picked the teriyaki sauce.

    Why?

    Neither are great! But spoonful for spoonful, the hoisin sauce has about 5x as much sugar.

    Of course, exact amounts will vary by brand, but the hoisin will invariably be much more sugary than the teriyaki.

    On the flipside, the teriyaki sauce may sometimes have slightly more salt, but they are usually in approximately the same ballpark of saltiness, so this is not a big deciding factor.

    As a general rule of thumb, the first few ingredients will look like this for each, respectively:

    Hoisin:

    • Sugar
    • Water
    • Soybeans

    Teriyaki:

    • Soy sauce (water, soybeans, salt)
    • Rice wine
    • Sugar

    In essence: hoisin is a soy-flavored syrup, while teriyaki is a sweetened soy sauce

    Wondering about that rice wine? The alcohol content is negligible, sufficiently so that teriyaki sauce is not considered alcoholic. For health purposes, it is well under the 0.05% required to be considered alcohol-free.

    For religious purposes, we are not your rabbi or imam, but to our best understanding, teriyaki sauce is generally considered kosher* (the rice wine being made from rice) and halal (the rice wine being de-alcoholized by the processing, making the sauce non-intoxicating).

    *Except during passover

    Want to try some?

    You can compare these examples side-by-side yourself:

    Hoisin sauce | Teriyaki sauce

    Enjoy!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: