Statins: Study Insights

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It’s Q&A Day at 10almonds!

Q: Can you let us know about more studies that have been done on statins? Are they really worth taking?

That is a great question! We imagine it might have been our recent book recommendation that prompted it? It’s quite a broad question though, so we’ll do that as a main feature in the near future!

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  • Avocado, Coconut & Lime Crumble Pots

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    This one’s a refreshing snack or dessert, whose ingredients come together to make a very good essential fatty acid supplement. Coconut is a good source of MCTs, avocados are rich in omega 3, 6, and 9, while chia seeds are a great ALA omega 3 food, topping up the healthy balance.

    You will need

    • flesh of 2 large ripe avocados
    • grated zest and juice of 2 limes
    • 3 tbsp coconut oil
    • 1 tbsp chia seeds
    • 2 tsp honey (omit if you prefer a less sweet dish)
    • 1 tsp desiccated coconut
    • 4 low-sugar oat biscuits

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend the avocado, lime juice, coconut oil, honey, and half the desiccated coconut, in a food processor.

    2) Scoop the mixture into 4 ramekins (or equivalent-sized glasses), making sure to leave a ½” gap at the top. Refrigerate for at least 2–4 hours (longer is fine if you’re not ready to serve yet).

    3) Assemble, by crumbling the oat biscuits and sprinkling on top of each serving, along with the other half of the desiccated coconut, the lime zest, and the chia seeds.

    4) Serve immediately:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Twenty-One, No Wait, Twenty Tweaks For Better Health

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    Dr. Greger’s 21 Tweaks… We say 20, though!

    We’ve talked before about Dr. Greger’s Daily Dozen (12 things he advises that we make sure to eat each day, to enjoy healthy longevity), but much less-talked-about are his “21 Tweaks”…

    They are, in short, a collection of little adjustments one can make for better health. Some of them are also nutritional, but many are more like lifestyle tweaks. Let’s do a rundown:

    At each meal:

    • Preload with water
    • Preload with “negative calorie” foods (especially: greens)
    • Incorporate vinegar (1-2 tbsp in a glass of water will slow your blood sugar increase)
    • Enjoy undistracted meals
    • Follow the 20-minute rule (enjoy your meal over the course of at least 20 minutes)

    Get your daily doses:

    • Black cumin ¼ tsp
    • Garlic powder ¼ tsp
    • Ground ginger (1 tsp) or cayenne pepper (½ tsp)
    • Nutritional yeast (2 tsp)
    • Cumin (½ tsp)
    • Green tea (3 cups)

    Every day:

    • Stay hydrated
    • Deflour your diet
    • Front-load your calories (this means implementing the “king, prince, pauper” rule—try to make your breakfast the largest meal of your day, followed my a medium lunch, and a small evening meal)
    • Time-restrict your eating (eat your meals within, for example, an 8-hour window, and fast the rest of the time)
    • Optimize exercise timing (before breakfast is best for most people, unless you are diabetic)
    • Weigh yourself twice a day (doing this when you get up and when you go to bed results in much better long-term weight management than weighing only once per day)
    • Complete your implementation intentions (this sounds a little wishy-washy, but it’s about building a set of “if this, then that” principles, and then living by them. An example could be directly physical health-related such as “if there is a choice of stairs or elevator, I will take the stairs”, or could be more about holistic good-living, such as “if someone asks me for help, I will try to oblige them so far as I reasonably can”)

    Every night:

    • Fast after 7pm
    • Get sufficient sleep (7–9 hours is best. As we get older, we tend more towards the lower end of that, but try get at least those 7 hours!)
    • Experiment with Mild Trendelenburg (better yet, skip this one)*

    *This involves a 6º elevation of the bed, at the foot end. Dr. Greger advises that this should only be undertaken after consulting your doctor, though, as a lot of health conditions can contraindicate it. We at 10almonds couldn’t find any evidence to support this practice, and numerous warnings against it, so we’re going to go ahead and say we think this one’s skippable.

    Again, we do try to bring you the best evidence-based stuff here at 10almonds, and we’re not going to recommend something just because of who suggested it

    As for the rest, you don’t have to do them all! And you may have noticed there was a little overlap in some of them. But, we consider them a fine menu of healthy life hacks from which to pick and choose!

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  • Cherries vs Elderberries – Which is Healthier?

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    Our Verdict

    When comparing cherries to elderberries, we picked the elderberries.

    Why?

    Both are great! But putting them head-to-head…

    In terms of macros, cherries have slightly more protein (but we are talking miniscule numbers here, 0.34mg/100g), while elderberries have moderately more carbs and more than 4x the fiber. This carbs:fiber ratio difference means that elderberries have the lower glycemic index by far, as well as simply more grams/100g fiber, making this an easy win for elderberries.

    In the category of vitamins, cherries have more of vitamins A, B9, E, K, and choline, while elderberries have more of vitamins B1, B2, B3, B6, and C. The margins of difference mean that elderberries have the very slightly better overall vitamin coverage, but it’s so slight that we’ll call this a 5:5 tie.

    When it comes to minerals, cherries have more copper, magnesium, and manganese, while elderberries have more calcium, iron, phosphorus, potassium, selenium, and zinc. A nice easy win to top it off for elderberries.

    On the polyphenols (and other phytochemicals) front, both are great in different ways, nothing that’d we’d consider truly sets one ahead of the other.

    All in all, adding up the sections, an overall win for elderberries, but by all means enjoy either or both!

    Want to learn more?

    You might like to read:

    Take care!

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  • Why a common asthma drug will now carry extra safety warnings about 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.

    Australia’s Therapeutic Goods Administration (TGA) recently issued a safety alert requiring extra warnings to be included with the asthma and hay fever drug montelukast.

    The warnings are for users and their families to look for signs of serious behaviour and mood-related changes, such as suicidal thoughts and depression. The new warnings need to be printed at the start of information leaflets given to both patients and health-care providers (sometimes called a “boxed” warning).

    So why did the TGA issue this warning? And is there cause for concern if you or a family member uses montelukast? Here’s what you need to know.

    First, what is montelukast?

    Montelukast is a prescription drug also known by its brand names which include Asthakast, Lukafast, Montelair and Singulair. It’s used to manage the symptoms of mild-to-moderate asthma and seasonal hay fever in children and adults.

    Asthma occurs when the airways tighten and produce extra mucus, which makes it difficult to get air into the lungs. Likewise, the runny nose characteristic of hay fever occurs due to the overproduction of mucus.

    Leukotrienes are an important family of chemicals found throughout the airways and involved in both mucus production and airway constriction. Montelukast is a cysteinyl leukotriene receptor antagonist, meaning it blocks the site in the airways where the leukotrienes work.

    Montelukast can’t be used to treat acute asthma (an asthma attack), as it takes time for the tablet to be broken down in the stomach and for it to be absorbed into the body. Rather, it’s taken daily to help prevent asthma symptoms or seasonal hay fever.

    It can be used alongside asthma puffers that contain corticosteriods and drugs like salbutamol (Ventolin) in the event of acute attacks.

    What is the link to depression and suicide?

    The possibility that this drug may cause behavioural changes is not new information. Manufacturers knew this as early as 2007 and issued warnings for possible side-effects including depression, suicidality and anxiousness.

    The United Kingdom’s Medicines and Healthcare products Regulatory Agency has required a warning since 2008 but mandated a more detailed warning in 2019. The United States’ Food and Drug Administration has required boxed warnings for the drug since 2020.

    A child using an inhaler.
    Montelukast can help children and adults with asthma. adriaticfoto/Shutterstock

    Montelukast is known to potentially induce a number of behaviour and mood changes, including agitation, anxiety, depression, irritability, obsessive-compulsive symptoms, and suicidal thoughts and actions.

    Initially a 2009 study that analysed data from 157 clinical trials involving more than 20,000 patients concluded there were no completed suicides due to taking the drug, and only a rare risk of suicide thoughts or attempts.

    The most recent study, published in November 2024, examined data from more than 100,000 children aged 3–17 with asthma or hay fever who either took montelukast or used only inhaled corticosteroids.

    It found montelukast use was associated with a 32% higher incidence of behavioural changes. The behaviour change with the strongest association was sleep disturbance, but montelukast use was also linked to increases in anxiety and mood disorders.

    In the past ten years, around 200 incidences of behavioural side-effects have been reported to the TGA in connection with montelukast. This includes 57 cases of depression, 60 cases of suicidal thoughts and 17 suicide attempts or incidents of intentional self-injury. There were seven cases where patients taking the drug did complete a suicide.

    This is of course tragic. But these numbers need to be seen in the context of the number of people taking the drug. Over the same time period, more than 200,000 scripts for montelukast have been filled under the Pharmaceutical Benefits Scheme.

    Overall, we don’t know conclusively that montelukast causes depression and suicide, just that it seems to increase the risk for some people.

    CT images of the brain.
    We’re still not sure how the drug can act on the brain to lead to behaviour changes. Elif Bayraktar/Shutterstock

    And if it does change behaviour, we don’t fully understand how this happens. One hypothesis is that the drug and its breakdown products (or metabolites) affect brain chemistry.

    Specifically, it might interfere with how the brain detoxifies the antioxidant glutathione or alter the regulation of other brain chemicals, such as neurotransmitters.

    Why is the TGA making this change now?

    The new risk warning requirement comes from a meeting of the Australian Advisory Committee on Medicines where they were asked to provide advice on ways to minimise the risk for the drug given current international recommendations.

    Even though the 2024 review didn’t highlight any new risks, to align with international recommendations, and help address consumer concerns, the advisory committee recommended a boxed warning be added to drug information sheets.

    If you have asthma and take montelukast (or your child does), you should not just stop taking the drug, because this could put you at risk of an attack that could be life threatening. If you’re concerned, speak to your doctor who can discuss the risks and benefits of the medication for you, and, if appropriate, prescribe a different medication.

    If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

    Nial Wheate, Professor of Pharmaceutical Chemistry, Macquarie University

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

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  • How stigma perpetuates substance use

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    In 2022, 54.6 million people 12 and older in the United States needed substance use disorder (SUD) treatment. Of those, only 24 percent received treatment, according to the most recent National Survey on Drug Use and Health.

    SUD is a treatable, chronic medical condition that causes people to have difficulty controlling their use of legal or illegal substances, such as alcohol, tobacco, prescription opioids, heroin, methamphetamine, or cocaine. Using these substances may impact people’s health and ability to function in their daily life.

    While help is available for people with SUD, the stigma they face—negative attitudes, stereotypes, and discrimination—often leads to shame, worsens their condition, and keeps them from seeking help. 

    Read on to find out more about how stigma perpetuates substance use. 

    Stigma can keep people from seeking treatment

    Suzan M. Walters, assistant professor at New York University’s Grossman School of Medicine, has seen this firsthand in her research on stigma and health disparities. 

    She explains that people with SUD may be treated differently at a hospital or another health care setting because of their drug use, appearance (including track marks on their arms), or housing situation, which may discourage them from seeking care.

    “And this is not just one case; this is a trend that I’m seeing with people who use drugs,” Walters tells PGN. “Someone said, ‘If I overdose, I’m not even going to the [emergency room] to get help because of this, because of the way I’m treated. Because I know I’m going to be treated differently.’” 

    People experience stigma not only because of their addiction, but also because of other aspects of their identities, Walters says, including “immigration or race and ethnicity. Hispanic folks, brown folks, Black folks [are] being treated differently and experiencing different outcomes.” 

    And despite the effective harm reduction tools and treatment options available for SUD, research has shown that stigma creates barriers to access. 

    Syringe services programs, for example, provide infectious disease testing, Narcan, and fentanyl test strips. These programs have been proven to save lives and reduce the spread of HIV and hepatitis C. SSPs don’t increase crime, but they’re often mistakenly “viewed by communities as potential settings of drug-related crime;” this myth persists despite decades of research proving that SSPs make communities safer. 

    To improve this bias, Walters says it’s helpful for people to take a step back and recognize how we use substances, like alcohol, in our own lives, while also humanizing those with addiction. She says, “There’s a lack of understanding that these are human beings and people … [who] are living lives, and many times very functional lives.”

    Misconceptions lead to stigma

    SUD results from changes in the brain that make it difficult for a person to stop using a substance. But research has shown that a big misconception that leads to stigma is that addiction is a choice and reflects a person’s willpower.

    Michelle Maloney, executive clinical director of mental health and addiction recovery services for Rogers Behavioral Health, tells PGN that statements such as “you should be able to stop” can keep a patient from seeking treatment. This belief goes back to the 1980s and the War on Drugs, she adds. 

    “We think about public service announcements that occurred during that time: ‘Just say no to drugs,’” Maloney says. “People who have struggled, whether that be with nicotine, alcohol, or opioids, [know] it’s not as easy as just saying no.” 

    Stigma can worsen addiction

    Stigma can also lead people with SUD to feel guilt and shame and blame themselves for their medical condition. These feelings, according to the National Institute on Drug Abuse, may “reinforce drug-seeking behavior.” 

    In a 2020 article, Dr. Nora D. Volkow, the director of NIDA, said that “when internalized, stigma and the painful isolation it produces encourage further drug taking, directly exacerbating the disease.”

    Overall, research agrees that stigma harms people experiencing addiction and can make the condition worse. Experts also agree that debunking myths about the condition and using non-stigmatizing language (like saying someone is a person with a substance use disorder, not an addict) can go a long way toward reducing stigma.

    Resources to mitigate stigma:

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

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  • Alzheimer’s may have once spread from person to person, but the risk of that happening today is incredibly low

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    An article published this week in the prestigious journal Nature Medicine documents what is believed to be the first evidence that Alzheimer’s disease can be transmitted from person to person.

    The finding arose from long-term follow up of patients who received human growth hormone (hGH) that was taken from brain tissue of deceased donors.

    Preparations of donated hGH were used in medicine to treat a variety of conditions from 1959 onwards – including in Australia from the mid 60s.

    The practice stopped in 1985 when it was discovered around 200 patients worldwide who had received these donations went on to develop Creuztfeldt-Jakob disease (CJD), which causes a rapidly progressive dementia. This is an otherwise extremely rare condition, affecting roughly one person in a million.

    What’s CJD got to do with Alzehimer’s?

    CJD is caused by prions: infective particles that are neither bacterial or viral, but consist of abnormally folded proteins that can be transmitted from cell to cell.

    Other prion diseases include kuru, a dementia seen in New Guinea tribespeople caused by eating human tissue, scrapie (a disease of sheep) and variant CJD or bovine spongiform encephalopathy, otherwise known as mad cow disease. This raised public health concerns over the eating of beef products in the United Kingdom in the 1980s.

    Human growth hormone used to come from donated organs

    Human growth hormone (hGH) is produced in the brain by the pituitary gland. Treatments were originally prepared from purified human pituitary tissue.

    But because the amount of hGH contained in a single gland is extremely small, any single dose given to any one patient could contain material from around 16,000 donated glands.

    An average course of hGH treatment lasts around four years, so the chances of receiving contaminated material – even for a very rare condition such as CJD – became quite high for such people.

    hGH is now manufactured synthetically in a laboratory, rather than from human tissue. So this particular mode of CJD transmission is no longer a risk.

    Scientist in a lab
    Human growth hormone is now produced in a lab.
    National Cancer Institute/Unsplash

    What are the latest findings about Alzheimer’s disease?

    The Nature Medicine paper provides the first evidence that transmission of Alzheimer’s disease can occur via human-to-human transmission.

    The authors examined the outcomes of people who received donated hGH until 1985. They found five such recipients had developed early-onset Alzheimer’s disease.

    They considered other explanations for the findings but concluded donated hGH was the likely cause.

    Given Alzheimer’s disease is a much more common illness than CJD, the authors presume those who received donated hGH before 1985 may be at higher risk of developing Alzheimer’s disease.

    Alzheimer’s disease is caused by presence of two abnormally folded proteins: amyloid and tau. There is increasing evidence these proteins spread in the brain in a similar way to prion diseases. So the mode of transmission the authors propose is certainly plausible.

    However, given the amyloid protein deposits in the brain at least 20 years before clinical Alzheimer’s disease develops, there is likely to be a considerable time lag before cases that might arise from the receipt of donated hGH become evident.

    When was this process used in Australia?

    In Australia, donated pituitary material was used from 1967 to 1985 to treat people with short stature and infertility.

    More than 2,000 people received such treatment. Four developed CJD, the last case identified in 1991. All four cases were likely linked to a single contaminated batch.

    The risks of any other cases of CJD developing now in pituitary material recipients, so long after the occurrence of the last identified case in Australia, are considered to be incredibly small.

    Early-onset Alzheimer’s disease (defined as occurring before the age of 65) is uncommon, accounting for around 5% of all cases. Below the age of 50 it’s rare and likely to have a genetic contribution.

    Older man places his hands on his head
    Early onset Alzheimer’s means it occurs before age 65.
    perfectlab/Shutterstock

    The risk is very low – and you can’t ‘catch’ it like a virus

    The Nature Medicine paper identified five cases which were diagnosed in people aged 38 to 55. This is more than could be expected by chance, but still very low in comparison to the total number of patients treated worldwide.

    Although the long “incubation period” of Alzheimer’s disease may mean more similar cases may be identified in the future, the absolute risk remains very low. The main scientific interest of the article lies in the fact it’s first to demonstrate that Alzheimer’s disease can be transmitted from person to person in a similar way to prion diseases, rather than in any public health risk.

    The authors were keen to emphasise, as I will, that Alzheimer’s cannot be contracted via contact with or providing care to people with Alzheimer’s disease.The Conversation

    Steve Macfarlane, Head of Clinical Services, Dementia Support Australia, & Associate Professor of Psychiatry, Monash University

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

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