The Mind-Gut Connection – by Dr. Emeran Mayer

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We’ve reviewed books about the mind-gut connection before, so what makes this one stand out?

Firstly, it’s a lot more comprehensive than the usual “please, we’re begging you, eat some fiber”.

And yes, of course that’s part of it. Prebiotics, probiotics, reduce fried and processed foods, reduce sugar/alcohol, reduce meat, and again, eat some greenery.

But where this book really comes into its own is looking more thoroughly at the gut microbiota and their function. Dr. Mayer goes well beyond “there are good and bad bacteria” and looks at the relationship each of them have with the body’s many hormones, and especially neurotransmitters like serotonin and dopamine.

He also looks at the two-way connection between brain and gut. Yes, our gut gives us “gut feelings”, but 10% of communication between the brain and gut is in the other direction; he explores what that means for us, too.

Finally, he does give a lot of practical advice, not just dietary but also behavioral, to make the most of our mind-gut connection and make it work for our health, rather than against it.

Bottom line: this is the best book on the brain-gut connection that this reviewer has read so far, and certainly the most useful if you already know about gut-healthy nutrition, and are looking to take your understanding to the next level.

Click here to check out The Mind-Gut Connection, and start making yours work for your benefit!

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

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    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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  • Brown Rice vs Russet Potatoes – Which is Healthier?

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    Our Verdict

    When comparing brown rice to russet potatoes, we picked the rice.

    Why?

    First we’ll note: for brevity and to avoid undue repetitiveness, we’re henceforth going to just say “rice” and “potato”, respectively, but values and conclusions are still for brown rice and russet potatoes. Also, we are including the flesh and skin into the metrics for the potato (without the skin, many nutrients are no longer present).

    In terms of macros, the rice has more fiber, carbs, and protein. It’s difficult to compare glycemic indices in this case, because they both need cooking before eating, and how one cooks them (and whether one cools them) along with other preparatory methods will change the GI considerably. Thus, we’ll simply go with the more nutritionally dense option, and that’s the rice.

    In the category of vitamins, the rice has much more of vitamins B1, B2, B3, B5, B6, B7, B9, E, and choline, while the potato has more of vitamins C and K. A clear win for rice (and by the way, that’s 60x the vitamin E, but as potatoes don’t have much vitamin E, in practical terms, it’s actually the B-vitamins where rice’s strengths really show, as potatoes aren’t a bad source but rice is amazing).

    When it comes to minerals, rice has a lot more copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, while potato has more calcium and potassium. Another easy win for rice.

    You may be wondering about phytic acid: brown rice contains this by default, and it is something of an antinutrient (i.e., if left as-is, it reduces the bioavailability of other nutrients), and/but the phytic acid content is reduced to negligible by two things: soaking and heating (especially if those two things are combined) ← doing this the way described results in bioavailability of nutrients that’s even better than if there were just no phytic acid, albeit it requires you having the time to soak, and do so at temperature.

    All in all, adding up the sections makes for an overall win for brown rice, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like:

    Carb-Strong or Carb-Wrong? Should You Go Light Or Heavy On Carbs?

    Enjoy!

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  • What Most People Don’t Know About Blood Pressure

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    Do you know the symptoms of high blood pressure?

    Challenge yourself: take a moment to list them in your head / count them on your fingers, and then scroll down to see what you got right!

    👇

    This way

    👇

    Keep going

    👇

    All the way

    👇

    Nearly there

    👇

    Drumroll please

    👇

    The answer is…

    No, you don’t know the symptoms of high blood pressure 😉

    But don’t worry, nobody else does, either:

    ❝High blood pressure usually has no warning signs or symptoms, and many people do not know they have it.

    Measuring your blood pressure is the only way to know whether you have high blood pressure.❞

    Source: CDC | About High Blood Pressure

    And, that’s a critical thing that most people don’t know about high blood pressure—in the sense of: most people don’t know that it has no symptoms.

    Which is a problem, because it means that often the first people learn about it is when they sustain some vascular injury as a result (stroke, heart attack, kidney disease, etc).

    And, about that kidney disease?

    • Good news: the human body can function for a fair while on a kidney that’s been reduced to a fraction of its functionality
    • Bad news: that’s very bad for you and simply means you now have a second serious problem of which you’re unaware

    For more on this, check out: Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How)

    And for what to do about it: Keeping Your Kidneys Healthy (Far More Than Just Hydration)

    Most people also don’t know what high blood pressure is

    Well, they know it conceptually, but not numerically—based on a US survey that found, in answer to a multiple choice question on the topic:

    • 25% believed that anything under 140/90 was fine
    • 18% considered 130/90 to be the threshold
    • 16% thought it was 140/80
    • 13% got it right, at 130/80

    Read in full: Most Americans cannot identify what counts as high blood pressure

    In the same survey, by the way, only 39% knew that high blood pressure has no symptoms.

    However, that 130/80 threshold for high blood pressure doesn’t mean that 129/79 is fine.

    120/79, for example counts as elevated blood pressure.

    Rather than take up undue space here, we’ll mention that you should aim for under 120/80, and for the rest, we’ll just quickly link to…

    Blood Pressure Readings Explained (With A Colorful Chart)

    More details of specifics, at:

    Hypotension | Normal | Elevated | Stage 1 | Stage 2 | Danger zone

    And as for how to measure it yourself without getting it wrong, check out:

    Wrong Arm Position = Wrong Measurement Of Blood Pressure (Here’s How To Get It Right)

    How to lower it

    We wrote a main feature on this before, because a lot of people focus on the wrong thing:

    Hypertension: Factors Far More Relevant Than Salt

    If you’re already taking care of those things, and want to really optimize your blood-pressure-lowering efforts, check out:

    What is the best workout to lower your blood pressure? ← counterintuitively, it’s isometric exercises (i.e. exercises where you hold a position without moving, such as wall sits or abdominal planks)

    And if you are perchance a postmenopausal woman, there may be an extra reason to enjoy mangos specifically:

    Short-Term Cardiometabolic Response to Mango Intake in Postmenopausal Women

    Enjoy!

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  • Can We Edit Parkinson’s Disease?

    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.

    …and other items from this week’s health news:

    A new approach for treating Parkinson’s?

    In Parkinson’s, a protein (α-synuclein) clumps together in brain cells, causing damage, analogous to that of β-amyloid plaques in Alzheimer’s.

    Researchers used brain cells made from stem cells of Parkinson’s patients and exposed them to harmful forms of α-synuclein. This triggered immune responses and activated an enzyme (ADAR1) that edits RNA. Normally, ADAR1 helps control immune responses during infections, but in Parkinson’s, this study shows that it becomes overly active in genes linked to inflammation.

    What this means in practical terms is that ADAR1 could be a new target for treatments, offering a fresh way to tackle brain inflammation in Parkinson’s disease.

    Read in full: Editing Parkinson’s disease—discovery of an inflammatory RNA editing enzyme

    Related: Norepinephrine vs Alzheimer’s Disease

    In the summertime, when the weather is high…

    …then people might also be, depending on drug use—a team of researchers in Japan found that metabolism of many drugs (including prescription and recreational ones, and notably including alcohol) varies by season. This was an animal study, using close primate cousins of ours, but importantly: they have the same genes when it comes to the genes that are affected by this:

    ❝Their analysis, reported in Nature Communications, identified multiple “seasonally variable genes” from a comprehensive gene expression map of more than 54,000 genes expressed in 80 tissues.

    The study identified seasonal fluctuations in genes responsible for drug metabolism, particularly CYP2D6 and CYP2C19, which affect a quarter of common medications. Several widely used pharmaceuticals may be affected by these seasonal variations, including treatments for cancer, diabetes, high cholesterol, psychiatric conditions, hormonal therapies, and immunosuppressants used in organ transplantation.❞

    As for alcohol, by the way: it’s tolerated better in winter, with intoxication in summer being quicker in its onset, and slower in recovery—in other words, alcohol’s effects are stretched out at both ends in summer.

    The researchers note that this may also explain why hospitalizations for alcohol overdose are much more common in summer, despite people drinking just as heavily if not more heavily (based on alcohol sales) in winter.

    Read in full: Seasonal changes affect alcohol tolerance and your waistline

    Related: An Unexpected Extra Threat Of Alcohol

    The end to the biological arms race between pathogens and vaccines?

    Since the invention of the vaccine, humans and pathogens have been locked in an ongoing biological arms race, as each tries to outdo the other. From the pathogens’ side, of course this is completely unthinking and without malice, just a case of mutating and thus finding versions that aren’t “unnaturally deselected” by the previous round of vaccines. And, while this race hasn’t showed signs of slowing, the fact that the battle is being fought, has saved millions of lives.

    However! One thing that’s critical is rolling vaccines out as soon as they’re ready. Yes, they have safety checks first of course, but once they’re good to go, they need to be out there not only saving people, but also reducing the infection rate by virtue of herd immunity (which occurs when most people are vaccinated).

    The latest plan from the US Health & Human Services department is to require placebo testing of all new vaccines. Placebo trials typically last for months or years, depending on what it is. In the case of vaccines, then what’s being tested would be “is this vaccine more effective than placebo at stopping infection” so we’d need to wait until infection numbers roll in, tally how many get infected on each side, how many die on each side, and then if the numbers support its use (which based on pretty much any vaccine’s historic stats, they will) it’ll be rolled out to the general populace.

    However, this means that (for example) when flu season rolls around, scientists will develop the appropriate vaccine, but instead of getting rolled out after safety testing, it’ll go into placebo trials instead, and be rolled out sometime the following year. Which is just not how a helpful response to “flu season” goes; it’d be like if your house were on fire so they send the fire crew out next week.

    Read in full: US government to require placebo testing of all new vaccines: How will it affect updated COVID shots?

    Related: Vaccine Mythbusting

    Take care!

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  • Felt Time – by Dr. Marc Wittmann

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    This book goes far beyond the obvious “time flies when you’re having fun / passes slowly when bored”, or “time seems quicker as we get older”. It does address those topics too, but even in doing so, unravels deeper intricacies within.

    The author, a research psychologist, includes plenty of reference to actual hard science here, and even beyond subjective self-reports. For example, you know how time seems to slow down upon immediate apparent threat of violent death (e.g. while crashing, while falling, or other more “violent human” options)? We learn of an experiment conducted in an amusement park, where during a fear-inducing (but actually safe) plummet, subjective time slows down yes, but measures of objective perception and cognition remained the same. So much for adrenal superpowers when it comes to the brain!

    We also learn about what we can change, to change our perception of time—in either direction, which is a neat collection of tricks to know.

    The style is on the dryer end of pop-sci; we suspect that being translated from German didn’t help its levity. That said, it’s not scientifically dense either (i.e. not a lot of jargon), though it does have many references (which we like to see).

    Bottom line: if you’ve ever wished time could go more quickly or more slowly, this book can help with that.

    Click here to check out Felt Time, and make yours count!

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  • Self-Compassion – by Dr. Kristin Neff

    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.

    A lot of people struggle with self-esteem, and depending on one’s surrounding culture, it can even seem socially obligatory to be constantly valuing oneself highly (or else, who else will if we do not?). But, as Dr. Neff points out, there’s an inherent problem with reinforcing for oneself even a positive message like “I am smart, strong, and capable!” because sometimes all of us have moments of being stupid, weak, and incapable (occasionally all three at once!), which places us in a position of having to choose between self-deceit and self-deprecation, neither of which are good.

    Instead, Dr. Neff advocates for self-compassion, for treating oneself as one (hopefully) would a loved one—seeing their/our mistakes, weaknesses, failures, and loving them/ourself anyway.

    She does not, however, argue that we should accept just anything from ourselves uncritically, but rather, we identify our mistakes, learn, grow, and progress. So not “I should have known better!”, nor even “How was I supposed to know?!”, but rather, “Now I have learned a thing”.

    The style of the book is quite personal, as though having a heart-to-heart over a hot drink perhaps, but the format is organized and progresses naturally from one idea to the next, taking the reader to where we need to be.

    Bottom line: if you have trouble with self-esteem (as most people do), then that’s a trap that there is a way out of, and it doesn’t require being perfect or lowering one’s standards, just being kinder to oneself along the way—and this book can help inculcate that.

    Click here to check out Self-Compassion, and indeed be kind to yourself!

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