Watch Out For Furanocoumarins!

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This class of organic compounds can affect many different medications, in some cases stopping them from working, and in some cases causing you to overdose.

It’s naturally occurring, and found in certain fruit.

Agent of chaos

The fact that furanocoumarins can have very different (often opposite) effects on different drugs, makes it a lot harder to predict in its behavior than, for example, alcohol.

In particular, we’ve talked before about the very high furanocoumarin content of grapefruit (including: grapefruit juice), which has come up sometimes in our This or That section.

For example:

โAnother thing to bear in mind is that grapefruit contains furanocoumarin, which can inhibit cytochrome P-450 3A4 isoenzyme and P-glycoptrotein transporters in the intestine and liverโ€”slowing down their drug metabolism capabilities, thus effectively increasing the bioavailability of many drugs manifold.

This may sound superficially like a good thing (improving bioavailability of things we want), but in practice it means that in the case of many drugs, if you take them with (or near in time to) grapefruit or grapefruit juice, then congratulations, you just took an overdose.

This happens with a lot of meds for blood pressure, cholesterol (including statins), calcium channel-blockers, anti-depressants, benzo-family drugs, beta-blockers, and more. Oh, and Viagra, too. Which latter might sound funny, but remember, Viagraโ€™s mechanism of action is blood pressure modulation, and that is not something you want to mess around with unduly.

So, do check with your pharmacist to know if youโ€™re on any meds that would be affected by grapefruit or grapefruit juice!

PS: the same substance is quite available in pummelos and sour oranges (but not meaningfully in sweet oranges); you can see a chart here showing the relative furanocoumarin contents of many citrus fruits, or lack thereof as the case may be, as it is for lemons and most limes).โž

Other drugs, however, will be decreased in their effects.

For example, for antihistamines like fexofenadine, grapefruit juice inhibits transport proteins that help absorb the drug, reducing its effectiveness

Here’s a cheatsheet

Caveat: this is a non-exhaustive list!

Medicines whose effects can INCREASEMedicines whose effects can DECREASE
Cholesterol-lowering statins: simvastatin, lovastatin, atorvastatin (higher risk of muscle pain or damage)Antihistamines: e.g: fexofenadine (less effective)
Blood pressure-lowering drugs: felodipine, nifedipine, nicardipine, nisoldipine, amlodipine, verapamil Blood pressure meds: e.g: aliskiren (levels drop sharply, making it less effective)
Anti-anxiety and sleep medicines: midazolam, triazolam, alprazolam, diazepam, clonazepamBeta-blockers: celiprolol, talinolol, acebutolol (weaker heart-rate control)
Erectile-dysfunction drugs: sildenafil, tadalafil, vardenafilChemotherapy: e.g: etoposide (reduced absorption, which lowers effectiveness)
Heart-rhythm drugs: amiodarone, dronedarone, quinidine, disopyramide, propafenone (increased risk of irregular heartbeat or toxicity)Thyroid medicine: levothyroxine (delayed absorption, usually not a huge problem)
Immune-suppressing drugs: cyclosporine, tacrolimus, sirolimus
Mental-health medicines: buspirone, quetiapine, sertraline (increased side effects)
Pain medicines: oxycodone, methadone (overdose risk)

Source: Expanded List Of Medications That Interact With Grapefruit โ† as you can see, we had to clip the “increase” list for brevity; we kept it short by a) grouping them the way we did b) prioritizing the medications that are most common and whose interactions have the strongest adverse effect

Important note on timing

Of the many ways these interactions can occur, the two most common are:

  • Blocking the enzyme (CYP3A4) in the gut that normally helps break down many drugsโ€”this causes increases in drug levels.
  • Blocking the transporter protein (OATP1A2) that helps the body absorb other medicinesโ€”this causes decreases in drug levels.

The enzyme-blocking effect can last up to 3 days, so skipping grapefruit for only a few hours wonโ€™t help! You need to avoid it entirely.

See: Drug-grapefruit juice interactions: two mechanisms are clear but individual responses vary

For medicines affected by OATP inhibition (like fexofenadine), leaving a 4-hour gap usually* avoids the problem.

See: Fruit juice inhibition of uptake transport: a new type of foodโ€“drug interaction

*Not a guarantee, because individuals’ physiology can and sometimes will vary.

Want to learn more?

That’s all we have room to say about furanocoumarins for now, but let’s quickly mention a very common (and very affective!) herbal supplement that has almost as many medication interactions as grapefruit does (albeit, for completely different reasons, many of which mechanisms of action are not yet fully understood):

St. Johnโ€™s wort can weaken the effects of many medicines, including crucially important medicines such as:

  • Antidepressants
  • Birth control pills
  • Cyclosporine, which prevents the body from rejecting transplanted organs
  • Some heart medications, including digoxin and ivabradine
  • Some HIV drugs, including indinavir and nevirapine
  • Some cancer medications, including irinotecan and imatinib
  • Warfarin, an anticoagulant (blood thinner)
  • Certain statins, including simvastatin

Click here for a more comprehensive list of interactions, contraindications, and potential side effects

And for our main article on St. John’s Wort, check out:

Flower Power: St. Johnโ€™s Wortโ€™s Drug-Level Effectiveness (The Herbal Supplement That Rivals Prozac)

Take care!

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  • Rebuilding Better Bones At 55

    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.

    Dr. Doug Lucas shares a case study of a woman who went from osteoporotic to not within one year. Hereโ€™s how she did it:

    From within

    Ruth is a 55-year-old, small-framed, underweight woman with a strong family history of osteoporosis and multiple fractures.

    Her risk factors included: negligible resistance training, recent fractures, early menopause, estrogen deficiency, and an ill-managed long-term vegan diet with low protein intake.

    Note: the “ill-managed” there is, if you’ll pardon the pun, load-bearing. That is to say: a vegan diet is totally fine if you do it right, just as an omnivorous diet is totally fine if you do it right.

    • In the case of an omnivorous diet, doing it right = avoiding red meat, avoiding processed meat, keeping saturated fat to a respectable minimum, remembering to get enough plants too
      • Otherwise, you’ll have problems with your gut, heart, and more
    • In the case of a vegan diet, doing it right = getting enough calcium, vitamin D, vitamin K, and protein
      • Otherwise, you’ll have problems with your bones

    Ruth’s situation, in numbers: spine T-score declined from โ€“3.5 to โ€“4.1 before treatment, with hips around โ€“2.6, placing her at very high fracture risk.

    For any unfamiliar with how these scores work, those are standard deviations from the norm (i.e. a score of zero would be the absolute norm) for one’s age, sex, menopause status if applicable, and broad ethnic grouping.

    In Ruth’s case, the biggest issue was hormonal: she had a fear of HRT that stemmed from a motherโ€™s early metastatic breast cancer, which had nothing to do with HRT, but there was that very misleading and popularly misrepresented study that caused a lot of people to believe it was causing cancer.

    So, after some reassurances, individualized HRT was started with estrogen, progesterone, testosterone, and DHEA, with appropriate monitoring along the way.

    In the category of dietary factors, gut rehabilitation enabled higher protein tolerance, while supplements were streamlined to focus on metabolism, detoxification, and cardiovascular support. Her protein intake was increased from 30โ€“40g per day to over 100g per day.

    As for exercise, her running was replaced with a gradual reintroduction of resistance training after her vertebral fracture, starting with bodyweight work, then weighted vests, and osteogenic loading devices.

    Her results so far, by the time this video was made (one year after she began working on this):

    • spine bone mineral density improved about 10%
    • hips improved 7.4%, moving out of the osteoporosis range

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    21% Stronger Bones in a Year at 62? Yes, Itโ€™s Possible (No Calcium Supplements Needed!)

    Take care!

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  • How To Get Out Of Any Low Chair Without Help

    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.

    Being able to get up off the floor without using your hands is a well-known predictor of healthy aging in later life.

    But what of getting out of low chairs? Dr. Alyssa Kuhn, arthritis expert, gives us the low-down:

    Don’t get stuck

    Tips that help in the moment:

    • Lay-flat reclining chairs: scoot forwards until your legs can swing off to the side, use an armrest if available, and check the chairโ€™s stability before pushing up.
    • Adirondack chairs: scoot forwards using the armrests or the chair back, place your feet well underneath your knees, lean forwards, and stand.
    • Low beach chairs: scoot to the edge, bring your feet underneath your knees, briefly lift and โ€œstompโ€ your feet to create momentum, then push up using your legs and arms as needed.

    In the longer-term, building leg strength reduces reliance on your arms and makes standing up feel automatic rather than effortful.

    Two ways of training that in ways that are specific to this:

    • Stomp squats: practise standing from a low chair by scooting to the edge, placing your feet underneath your knees, lifting them slightly, and standing without leaning backwards.
    • Supported knee bend: with your hands on a stable surface, shift most of your weight onto your front leg, drive your knee forwards while keeping your heel down, then straighten again to build knee and ankle strength.

    She also mentions that if knee pain is an issue, then a good approach is to reduce how far your knee moves forwards rather than forcing the depth.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands

    …and:

    How To Stand Up From The Floor Without Kneeling (3 Simple Methods)

    Take care!

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  • Goat Milk Greek Yogurt vs Almond Milk Greek Yogurt โ€“ 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 goat milk yogurt to almond milk yogurt, we picked the almond milk yogurt.

    Why?

    Surprised? Honestly, we were too!

    Much as we love almonds, we were fully expecting to write about how theyโ€™re very close in nutritional value, but the dairy yogurt has more probiotics, but no, as it turns out when we looked into them, theyโ€™re quite comparable in that regard.

    Itโ€™s easy to assume โ€œgoat milk yogurt is more natural and therefore healthierโ€, but in both cases, it was a case of taking a fermentable milk, and fermenting it (an ancient process). โ€œBut almond milk is a newfangled thingโ€, well, new-ishโ€ฆ

    So what was the deciding factor?

    In this case, the almond milk yogurt has about twice the protein per (same size) serving, compared to the goat milk; all the other macros are about the same, and the micronutrients are similar. Like many plant-based milks and yogurts, this one is fortified with calcium and vitamin D, so that wasnโ€™t an issue either.

    In short: the only meaningful difference was the protein, and the almond came out on top.

    However!

    The almond came out on top only because it is strained; this can be done (or not) with any kind of yogurt, be it from an animal or a plant.ย 

    In other words: if it had been different brands, the goat milk yogurt could have come out on top!

    The take-away idea here is: always read labels, because as youโ€™ve just seen, even we can get surprised sometimes!

    seriously if you only remember one thing from this today, make it the above

    Other thing worth mentioning: yogurts, and dairy products in general, are often made with common allergens (e.g. dairy, nuts, soy, etc). So if you are allergic or intolerant, obviously donโ€™t choose the one to which you are allergic or intolerant.

    That saidโ€ฆ If you are lactose-intolerant, but not allergic, goatโ€™s milk does have less lactose than cowโ€™s milk. But of course, you know your limits better than we can in this regard.

    Want to try some?

    Amazon is not coming up with the goods for this one (or anything even similar, at time of writing), so we recommend trying your local supermarket (and reading labels, because products vary widely!)

    What youโ€™re looking for (be it animal- or plant-based):

    • Live culture probiotic bacteria
    • No added sugar
    • Minimal additives in general
    • Lastly, check out the amounts for protein, calcium, vitamin D, etc.

    Enjoy!

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  • Limitless Expanded Edition โ€“ by Jim Kwik

    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 a little flashier in presentation than we usually go for here, but the content is actually very good. Indeed, weโ€™ve featured Jim Kwik before, with different, but also good contentโ€”in that case, physical exercises that strengthen the brain.

    This time, Kwik (interspersed with motivational speeches that you may or may not benefit from, but they are there) offers a step-by-step course in improving various metrics of cognitive ability. His methods were produced by trial and error, and now have been refined and enjoyed by man. If it sounds like a sales gimmick, it is a bit, but the good news is that everything you need to benefit is in the book; itโ€™s not about upselling to a course or โ€œadvancedโ€ books or whatnot.

    The style is enthusiastically conversational, and instructions when given (which is often) are direct and clear.

    Bottom line: one of the most critical abilities a brain can have is the ability to improve itself, so whatever level your various cognitive abilities are at right now, if you apply this book, you will almost certainly improve in one or more areas, which will make it worth the price of the book.

    Click here to check out Limitless, and find out what you can do!

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  • High-Protein Paneer

    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.

    Paneer (a kind of Desi cheese used in many recipes from that region) is traditionally very high in fat, mostly saturated. Which is delicious, but not exactly the most healthy.

    Today we’ll be making a plant-based paneer that does exactly the same jobs (has a similar texture and gentle flavor, takes on the flavors of dishes in the same way, etc) but with a fraction of the fat (of which only a trace amount is saturated, in this plant-based version), and even more protein. We’ll use this paneer in some recipes in the future, but it can be enjoyed by itself already, so let’s get going…

    You will need

    • ยฝ cup gram flour (unwhitened chickpea flour)
    • Optional: 1 tsp low-sodium salt

    Method

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

    1) Whisk the flour (and salt, if using) with 2 cups water in a big bowl, whisking until the texture is smooth.

    2) Transfer to a large saucepan on a low-to-medium heat; you want it hot, but not quite a simmer. Keep whisking until the mixture becomes thick like polenta. This should take 10โ€“15 minutes, so consider having someone else to take shifts if the idea of whisking continually for that long isn’t reasonable to you.

    3) Transfer to a non-stick baking tin that will allow you to pour it about ยฝ” deep. If the tin’s too large, you can always use a spatula to push it up against two or three sides, so that it’s the right depth

    3) Refrigerate for at least 10 minutes, but longer is better if you have the time.

    4) When ready to serve/use, cut it into ยฝ” cubes. These can be served/used now, or kept for about a week in the fridge.

    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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  • How worried should I be about cryptosporidiosis? Am I safe at the pool?

    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.

    You might have heard of something called โ€œcryptosporidiosisโ€ recently, closely followed by warnings to stay away from your local swimming pool if youโ€™ve had diarrhoea.

    More than 700 cases of this gastrointestinal disease were reported in Queensland in January, which is 13 times more than in January last year. Just under 500 cases have been recorded in New South Wales this year to-date, while other states have similarly reported an increase in the number of cryptosporidiosis infections in recent months.

    Cryptosporidiosis has been listed as a national notifiable disease in Australia since 2001.
    But what exactly is it, and should we be worried?

    What causes cryptosporidiosis, and who is affected?

    Cryptosporidiosis is the disease caused by the parasite Cryptosporidium, of which there are two types that can make us sick. Cryptosporidum hominis only affects humans and is the major cause of recent outbreaks in Australia, while Cryptosporidium parvum can also affect animals.

    The infection is spread by spores called oocysts in the stools of humans and animals. When ingested, these oocysts migrate and mature in the small bowel. They damage the small bowel lining and can lead to diarrhoea, nausea, vomiting, fever and abdominal discomfort.

    Most people develop symptoms anywhere from one to 12 days after becoming infected. Usually these symptoms resolve within two weeks, but the illness may last longer and can be severe in those with a weakened immune system.

    Children and the elderly tend to be the most commonly affected. Cryptosporidiosis is more prevalent in young children, particularly those under five, but the disease can affect people of any age.

    A 'pool closed' sign in front of a swimming pool.
    A number of public pools have been closed lately due to cryptosporidiosis outbreaks.
    LBeddoe/Shutterstock

    So how do we catch it?

    Most major outbreaks of cryptosporidiosis have been due to people drinking contaminated water. The largest recorded outbreak occurred in Milwaukee in 1993 where 403,000 people were believed to have been infected.

    Cryptosporidium oocysts are very small in size and in Milwaukee they passed through the filtration system of one of the water treatment plants undetected, infecting the cityโ€™s water supply. As few as ten oocysts can cause infection, making it possible for contaminated drinking water to affect a very large number of people.

    Four days after infection a person with cryptosporidiosis can shed up to ten billion oocysts into their stool a day, with the shedding persisting for about two weeks. This is why one infected person in a swimming pool can infect the entire pool in a single visit.

    Cryptosporidium oocysts excreted in the faeces of infected humans and animals can also reach natural bodies of water such as beaches, rivers and lakes directly through sewer pipes or indirectly such as in manure transported with surface runoff after heavy rain.

    One study which modelled Cryptosporidium concentrations in rivers around the world estimated there are anywhere from 100 to one million oocysts in a litre of river water.

    In Australia, cryptosporidiosis outbreaks tend to occur during the late spring and early summer periods when thereโ€™s an increase in recreational water activities such as swimming in natural water holes, water catchments and public pools. We donโ€™t know exactly why cases have seen such a surge this summer compared to other years, but we know Cryptosporidium is very infectious.

    Oocysts have been found in foods such as fresh vegetables and seafood but these are not common sources of infection in Australia.

    What about chlorine?

    Contrary to popular belief, chlorine doesnโ€™t kill off all infectious microbes in a swimming pool. Cryptosporidium oocysts are hardy, thick-walled and resistant to chlorine and acid. They are not destroyed by chlorine at the normal concentrations found in swimming pools.

    We also know oocysts can be significantly protected from the effects of chlorine in swimming pools by faecal material, so the presence of even small amounts of faecal matter contaminated with Cryptosporidium in a swimming pool would necessitate closure and a thorough decontamination.

    Young children and in particular children in nappies are known to increase the potential for disease transmission in recreational water. Proper nappy changing, frequent bathroom breaks and showering before swimming to remove faecal residue are helpful ways to reduce the risk.

    Two children playing in a body of water.
    Cryptosporidium can spread in other bodies of water, not just swimming pools.
    Yulia Simonova/Shutterstock

    Some sensible precautions

    Other measures you can take to reduce yours and othersโ€™ risk of cryptosporidiosis include:

    • avoid swimming in natural waters such as rivers and creeks during and for at least three days after heavy rain
    • avoid swimming in beaches for at least one day after heavy rain
    • avoid drinking untreated water such as water from rivers or springs. If you need to drink untreated water, boiling it first will kill the Cryptosporidium
    • avoid swallowing water when swimming if you can
    • if youโ€™ve had diarrhoea, avoid swimming for at least two weeks after it has resolved
    • avoid sharing towels or linen for at least two weeks after diarrhoea has resolved
    • avoid sharing, touching or preparing food that other people may eat for at least 48 hours after diarrhoea has resolved
    • wash your hands with soap and water after going to the bathroom or before preparing food (Cryptosporidium is not killed by alcohol gels and sanitisers).

    Not all cases of diarrhoea are due to cryptosporidiosis. There are many other causes of infectious gastroenteritis and because the vast majority of the time recovery is uneventful you donโ€™t need to see a doctor unless very unwell. If you do suspect you may have cryptosporidiosis you can ask your doctor to refer you for a stool test.The Conversation

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

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

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