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People on TikTok are claiming that beef tallow (animal fat) is an effective facial moisturizer that can help hydrate your skin and reduce acne, but dermatologists say it can do more harm than good. RECVISUAL/Getty Images A new TikTok trend has people spreading beef tallow on their skin. Purported benefits include added moisture and less acne. Experts say it could have the opposite effect if you have oily skin. However, it might be helpful for those with very dry skin or eczema. TikTok has spawned many skin care trends over the years. However, not all of them are beneficial for your skin. For example, some, like the Morning Shed, advocate for an intensive nighttime beauty regimen involving multiple products, which can actually irritate your skin and do more harm than good. So, what about the beef tallow trend that’s currently making the rounds? Other than sounding a bit gross, is it actually good for your skin health? Healthline consulted with two dermatologists to find out. What is the beef tallow TikTok trend? Healthline spoke with Dr. Hannah Kopelman, a dermatologist at Kopelman Aesthetic Surgery, who explained what beef tallow is and why people on TikTok are incorporating it into their skin care routine. According to Kopelman, followers of the trend are promoting the idea of using rendered animal fat, especially beef tallow, directly on the skin as a moisturizer or treatment for skin conditions such as acne. Rendering is a process in which moisture is removed from raw animal fat through evaporation. The goal of rendering is to make it shelf-stable so it can be used in cooking or as an ingredient in soap, candles, or even skincare products. “Followers are even visiting butcher shops to source unprocessed tallow,” she explained, “claiming it’s a ‘natural’ and ‘ancestral’ remedy for healthier skin.” Kopelman added that TikTok videos often highlight its heavy, balm-like consistency as well as its similarity to our skin’s natural oils. Why people think using beef tallow is good for their skin “Many advocates of this trend believe that beef tallow is rich in nutrients like vitamins A, D, E, and K, which are beneficial for skin health,” said Kopelman. Additionally, they point to the fact that it closely resembles sebum, our skin’s natural oil. This supports the idea that it will replenish moisture, protect the skin’s barrier function, and reduce inflammation. Kopelman further notes that the beef tallow trend is tied to the growing popularity of “ancestral” or “primal” wellness practices. These practices put an emphasis on natural, unprocessed ingredients as well as a return to older methods of self-care. “Influencers are framing tallow as a safer, more natural alternative to synthetic skin care products, which resonates with many people looking to simplify their routines,” she said. Are there risks to using beef tallow on your skin? Dr. Anil Sharma, a dermatologist with Sharma Skin & Hair Surgery, suggests proceeding with caution if you are considering using beef tallow, as it can pose risks. “While TikTok creators may be recommending [beef] tallow as a ‘natural’ remedy, it’s important to understand that it could cause more harm than good,” he said. First of all, it’s highly comedogenic, which means it could clog your pores and make your acne even worse. Sharma added that some studies have found that it can make your skin more sensitive to sunlight. Also, rather than helping your skin barrier, it may actually do the opposite due to its high oleic acid content. “When this happens, moisture escapes from your skin more easily,” said Sharma, “which can lead to dryness and irritation and an increased likelihood of other substances penetrating deeper into your skin, some of which could cause further irritation.” Potential benefits of using beef tallow on your skin Sharma said that using beef tallow on your skin could be beneficial in some specific cases. “Due to its make-up, beef tallow closely mimics the skin’s natural oils,” said Sharma. “Its natural and lipid-rich composition can make it an effective moisturizer and healing agent for those with eczema-prone or extremely dry skin.” Tallow’s essential fatty acids and antioxidants can also be helpful with inflammation, he said. “If you have eczema-prone or extremely dry skin and are curious to try this trend, I recommend starting with a small amount — a penny-sized portion — applied to both elbows and knees after your evening shower.” If your hands are also dry, you can apply the same amount to them and wear cotton gloves to hold in the moisture. Sharma said that you can go up to two penny-sized portions if one isn’t enough, but don’t go higher than this since it could lead to clogged pores. “This should only be done once or twice a week,” he added. “Tallow is extremely oily and isn’t good for everyday use.” In the morning, gently wash off the tallow before beginning your usual skin care routine. Takeaway People on TikTok are advising using beef tallow to care for your skin. Some of the purported benefits are improved moisture and decreased acne. Dermatologists say it could have the opposite effect, causing moisture loss and clogged pores. However, it may be good for those with very dry skin or eczema since it mimics your skin’s natural oil. If you decide to try out this trend, proceed with caution and use no more than a couple of penny-sized portions.

Processed foods of any kind are linked to a number of health risks. lll0228/Getty Images New research found that vegetarians who ate plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation. Plant-based meat alternatives are processed foods such as tofu, tempeh, meatless chicken, burgers, and bacon. Overall, eating plant-based meat alternatives didn’t have any extra health risks for vegetarians. As concern over the environmental impacts of meat consumption grows, more consumers are switching to plant-based meat alternatives. These processed foods, which can be based on soy, almonds, other nuts, or even fungi, offer convenient and tasty ways to add protein to your diet without relying on beef, chicken, or other meat sources. Like other processed foods, some plant-based meat alternatives contain high amounts of sodium or other less-than-healthy ingredients, although the exact amount varies depending on how the products are manufactured. Research on the health-related benefits and risks of plant-based meat alternatives has been limited, but a new study, published December 16 in Food Frontiers, aimed to change that. The findings showed that eating plant-based meat alternatives didn’t have any extra health risks — or benefits — compared to not eating those processed foods. However, the researchers observed that vegetarians who consumed plant-based meat alternatives had a 42% higher risk of depression as well as signs of greater inflammation compared to those who stuck to traditional vegetarian protein sources. “The overall findings are reassuring, suggesting that plant-based meat alternatives may be a safe option when they are part of an overall balanced diet,” said study author Nophar Geifman, PhD, a professor of health and biomedical informatics at the University of Surrey in the United Kingdom, said in a news release.  “However, the potential link between these types of food, inflammation and depression warrants further investigation,” Geifman noted. Health risks of plant-based meat alternatives The new study compared the health of vegetarians who reported consuming plant-based meat alternatives to those who didn’t. Plant-based meat alternatives range from lightly processed to highly processed and include: tofu, made from soy beans tempeh, made from fermented soy beans seitan, which is basically wheat gluten vegetarian burgers made from beans, nuts or other protein sources vegetarian bacon, hot dogs, chicken nuggets, or fish sticks made from pea protein, soy protein, textured vegetable protein, or wheat gluten The cohort included over 3,300 vegetarians — including vegans — who were participating in the larger UK Biobank study. Researchers confirmed that people were vegetarians using a 24-hour dietary recall questionnaire, which everyone completed at least two of. Vegetarians who reported occasionally eating meat were excluded from the study, but those who ate fish were included. At the start of the study, people with diabetes, cancer, high blood pressure, or vascular or heart problems were also excluded. Based on the dietary surveys, researchers divided participants into two groups — those who ate plant-based meat alternatives and those who didn’t. The researchers pointed out that although non-consumers didn’t eat these processed foods during the 24-hour dietary recall, they may have eaten them at other times. Traditional plant-based diets include natural whole fruits, vegetables, grains, legumes, nuts and seeds. This kind of diet offers heart-related and other health benefits compared to diets that include meat. In the new study, researchers followed people for an average of 14 years and measured a number of different biomarkers used to monitor a person’s health or risk of disease. They also obtained hospital data on whether participants were treated for certain chronic health conditions. Amy Kimberlain, a registered dietitian and Academy of Nutrition and Dietetics Spokesperson, pointed out that the study has some limitations. First, most participants were white, and the majority were female, so the results may not apply to other groups. In addition, data on people’s diets were gathered mainly at the beginning of the study rather than throughout. So researchers wouldn’t know if a person’s diet has shifted since the start. “There are a few variables to consider when we do nutrition research, which can make it more of a challenge,” Kimberlain told Healthline. “Humans are complex, and food is complex, making it a challenge to study, yet it’s essential.” Possible link to depression and inflammation Although the overall intake of calories, protein, total fat, and carbohydrates differed between vegetarians who ate plant-based meat alternatives and those who didn’t, both groups still fell within United Kingdom dietary guidelines for these nutrients. Researchers also found no substantial differences in the intake of sodium, sugars, or saturated fatty acids between the two groups. However, people who ate plant-based meat alternatives had a 42% higher risk of depression compared to those who didn’t eat these foods. This aligns with a 2023 study, which found that people who consumed higher amounts of ultra-processed foods had an increased risk of depression. In that research, the link was strongest for consumption of artificial sweeteners and artificially sweetened beverages. In addition, the authors of the new study found that people who ate plant-based meat alternatives had slightly higher blood pressure levels, higher C-reactive protein (CRP) levels — a measure of inflammation — and lower levels of apolipoprotein A, a protein associated with HDL (“good”) cholesterol. Researchers wrote in the paper that despite these changes, eating plant-based meat alternatives did not significantly increase a person’s heart-related risks. This contrasts with a study published in August 2024 that found that high consumption of ultra-processed plant-based foods may increase the risk of cardiovascular disease. The new study also showed that eating plant-based meat alternatives was linked to a 40% lower risk of irritable bowel syndrome (IBS) compared to those who didn’t eat these foods. Emphasizes whole food, plant-based proteins “The overall message [of this study] is that plant-based meat alternatives might be a convenient way to help someone transition to a vegetarian diet,” said Kimberlain. “However, they should be included within an overall balanced diet, not the sole source of plant protein consumption.” In general, she recommends that someone transitioning to a vegetarian diet focus on having an overall balanced diet that is rich in whole, minimally processed plant foods such as fruits, vegetables, beans, tofu, and whole grains. “This will support overall health and help reduce the risk of many different health conditions,” she said. Kimberlain offered a few suggestions for adding whole plant-based proteins to your diet: Stick to familiar flavors. “If you like tuna sandwiches, try making a ‘chickpea’ sandwich with the same seasonings/spices,” she said. “If you like Taco Tuesday, make tacos a part of the mix, but maybe give a butternut squash black bean taco a go.” Add beans to soups, salads or a grain bowls. Snack on peanuts or nuts, or add peanut or nut butter to a slice of toast in the morning. Add sunflower, pumpkin, or other seeds to oatmeal, salad, or soups. Use tofu, tempeh or edamame — all from soy beans — to stir fries or grain bowls. “When removing animal protein, it might seem like a challenge to incorporate ‘meatless’ meals,” said Kimberlain. “The key is to think of different ways to add plant protein and make the meals and snacks interesting and flavorful.” “The goal isn’t only to use plant-based meat alternatives, but to find ways to incorporate whole forms of plant proteins as much as possible,” she said. Takeaway Researchers examined health outcomes for over 3,300 vegetarians by comparing those who consumed plant-based meat alternatives to those who didn’t eat these processed foods. Vegetarians who ate plant-based meat alternatives had a higher risk of depression, increased inflammation, slightly higher blood pressure, and lower levels of a protein associated with HDL (“good”) cholesterol. In spite of these changes, the researchers wrote that, in general, eating plant-based meat alternatives did not have any extra health risks for vegetarians, although they called for additional research on the possible links to depression and inflammation.

A new draft recommendation from the U.S. Task Force says taking vitamin D supplements with or without calcium does not prevent falls or fractures in older adults. kali9/Getty Images Members of the U.S. Preventive Services Task Force say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults. They note the vitamin can be helpful for older adults with certain medical conditions like osteoporosis. There are some foods that provide a minimal amount of vitamin D, but the most effective way to obtain the nutrient is through sun exposure. Vitamin D has many health benefits, but it doesn’t reduce the risk of falling and it doesn’t prevent bone fractures in older adults. That’s the conclusion of a preliminary recommendation that members of the United States Preventive Services Task Force (USPSTF) released this week. In their draft recommendation, USPSTF members said taking vitamin D supplements with or without calcium does not prevent falls or fractures in women who have gone through menopause or men 60 years and older. Their recommendation applies to people who live at home. It does not apply to people in assisted living or nursing homes. Nor does it apply to people who take vitamin D or calcium supplements for medical reasons or people who have been diagnosed with osteoporosis. “Preventing older adults from falling and breaking a bone is important to their ongoing health and independence,” said John Ruiz, Ph.D., a Task Force member and a professor of clinical psychology at the University of Arizona, in a press release. “Unfortunately, when we reviewed the latest evidence, we found that taking vitamin D with or without calcium does not prevent falls or fractures in older adults, so we recommend against these supplements for people who are not taking them for other medical reasons.” The Task Force is accepting public comments on the draft report until January 21. The new recommendation is an update from a 2018 report that recommended daily vitamin D supplement for women. Rethinking vitamin D for fracture risk Experts not affiliated with the report say there is important information to glean from the Task Force’s new draft recommendation. “We know that vitamin D deficiency and low calcium diet increases the risk of bone fragility and fractures,” said Edward Hsiao, MD, a professor at the University of California San Francisco as well as the director of the UCSF Metabolic Bone Clinic and the UCSF Endocrine T32 Program. “We also know that vitamin D supplementation and calcium supplementation, in the setting of bone fragility or vitamin D deficiency, are important for maintaining and improving bone health,” Hsiao told Healthline. “This is even more important if the patient is on treatment for osteoporosis, since these are key substrates for building back bone – and so those medications won’t work well in the absence of these supplements.” “These guidelines are in line with the recently published guidelines from the Endocrine Society of which I was a part,” added Daniel Bikle, MD, a professor of medicine and dermatology at UCSF. “Basically, they are for healthy individuals. We are not talking about those with suspected vitamin D deficiency such as those with nutritional deficiencies, osteoporosis, [or] malabsorption,” he told Healthline. What are the benefits and side effects of vitamin D? The Task Force members pointed out there are a number of reasons for obtaining a sufficient amount of vitamin D. Vitamin D is a fat-soluble vitamin that promotes calcium absorption, a process that can help keep bones and muscles strong. It also can play a role in supporting the immune system. In past studies, researchers have said that low vitamin D levels can contribute to joint pain. Other research has indicated that low vitamin D levels can be a cause of chronic inflammation. In addition, some research has reported that vitamin D can help reduce the risk of heart disease as well as reduce the risk of severe illnesses such as the flu and COVID-19. However, excessive amounts of vitamin D can cause stomach discomfort or kidney problems. “There are a multitude of effects of vitamin D on the body,” said Wendolyn Gozansky, MD, a geriatrician and vice president and chief quality officer at Kaiser Permanente. “I tell my patients to think about vitamin D as a hormone,” she told Healthline. “It has impacts on muscle, bone, and immune cells and gets metabolized by the liver and kidney. A main function of vitamin D is calcium absorption so, it helps keep your heart, muscles, and bones functioning normally. While taking vitamin D supplements may not prevent falls and fractures, having the right amount of vitamin D in your body supports overall health.” Despite these benefits, Gozansky offered a word of caution. “Because vitamin D is a fat-soluble vitamin, it can build up in the body over time if you are taking in too much vitamin D,” she explained. “Toxic levels of vitamin D can result in high blood calcium levels that may result in nausea, vomiting, constipation, muscle weakness, confusion, kidney stones, and more. Always talk to your doctor about any over-the-counter supplements that you are taking. Just because something is available over the counter doesn’t mean it’s automatically safe for you as an individual.” David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in California, notes that many studies on this topic center on people who have normal vitamin D levels. “The appropriate conclusion is not that patients do not need any vitamin D but more correctly that patients with adequate amounts of vitamin D will not reduce their fracture risk by additional supplementation,” he told Healthline. Cutler also noted the Task Force recommendation would mean that insurance companies may not pay for vitamin D supplement treatment. How to get more vitamin D It’s recommended that adults get between 600 and 800 international units of vitamin D per day, depending on their age. It’s estimated that more than 40% of adults in the U.S. have a vitamin D deficiency. There aren’t a lot of foods that are overloaded with vitamin D. Nonetheless, there are some foods that can naturally provide your body with some levels of vitamin D. Among them: fatty fish (i.e., salmon, halibut, mackerel) canned tuna cod liver oil egg yolks mushrooms Some foods, such as milk and orange juice, are fortified with vitamin D. However, the main source of vitamin D is sunshine. The vitamin is produced from cholesterol in the skin. Too much exposure to sunlight, however, can raise the risk of skin cancer. The Centers for Disease Control and Prevention (CDC) recommend that you limit your exposure to the sun, wear a hat, sunglasses, and long-sleeved clothing while in the sun, and apply a broad-spectrum sunscreen to your skin while outdoors. Cutler noted that all the information about vitamin D can seem confusing. “Some experts suggested that vitamin D could be obtained safely from sun exposure, a recommendation that was considered controversial because of a potentially increased risk of skin cancer,” he told Healthline. “Other experts suggested that perhaps being outdoors with sun exposure caused improved health outcomes independent of increased vitamin D. Needless to say, this nuanced balancing of benefits and risks is difficult for experts, let alone the average person, to reconcile.” “Addressing the issue of vitamin D supplementation with your physician requires looking at all the potential benefits and risks in the context of your personal health situation,” he added. “This includes addressing diet for adequate calcium intake, exercise for fall prevention, and genetic factors which may affect risk of kidney stones. So, it is only by comprehensively evaluating your entire health status that an appropriate recommendation for vitamin D supplementation can be made,” Cutler explained. How to avoid falls and fractures The Centers for Disease Control and Prevention (CDC) reports that more than 1 in 4 older adults in the U.S. falls each year. The agency notes that falling once doubles the chances of falling again. Yet, less than half of older adults who fall report the incident to their doctor. The agency adds that one in 10 falls causes an injury to an older adult. Each year, there are 3 million emergency visits as well as 1 million hospitalizations in the U.S. due to falls from older adults. Falls are also a common factor in hip fractures and traumatic brain injuries in older adults. Injuries from falls can limit an older person’s ability to perform daily activities and live independently. The CDC recommends regular physical activity for older adults to lessen their chances of falling. These activities include: At least 150 minutes of moderate-intensity aerobic activity per week. Muscle strengthening activities, including weight lifting and resistance training, at least 2 days per week. Activities to improve balance such as standing on one foot. Experts also recommend older adults get screened for osteoporosis as well as have their vision and hearing tested. They also urge older adults to stand up slowly after sitting down to avoid a light-headed incident that could cause a fall. “As a geriatrician, I tell my patients that the best exercise to prevent falls and fractures is the one that you enjoy doing regularly,” said Gozansky. “This can mean weight-bearing exercise like walking or weightlifting as well as balance exercises such as yoga or tai chi.” Takeaway Members of the U.S. Preventive Services Task Force have released a preliminary report in which they say vitamin D supplements do not reduce the risk of falls or bone fractures in healthy older adults. They note that supplementation may still be beneficial for older adults with certain medical conditions such as osteoporosis. Experts note that sunshine is the best way to obtain vitamin D, although overexposure to the sun can raise a person’s risk of skin cancer. They say older adults should exercise regularly to strengthen bones and muscle to help reduce their chances of falling or suffering a bone fracture.

New research suggests the occasional glass of wine on the Mediterranean diet may benefit heart health. Marina Cavusoglu/Getty Images New research suggests that low to moderate wine consumption as part of the Mediterranean diet could help lower the risk of heart disease. Experts caution there are health risks associated with daily alcohol consumption that should be considered. Lifestyle factors such as a healthy diet, daily exercise, and adequate sleep are more productive ways to promote heart health. Is the occasional glass of wine good for your heart? New research is adding to the debate over whether drinking a moderate amount of wine daily can provide health benefits, including lowering the risk of heart disease. The study, published December 18 in the European Heart Journal, reports that drinking a small or moderate amount of wine with adherence to a Mediterranean diet may lower the risk of serious cardiovascular disease by as much as 50%. “We have found a much greater protective effect of wine than that observed in other studies. A reduction in risk of 50 percent is much higher than can be achieved with some drugs, such as statins,” said lead study author Ramon Estruch, a professor at the University of Barcelona and researcher at the Hospital Clinic Barcelona, Spain, in a news release. “This study examines the importance of moderate wine consumption within a healthy dietary pattern, such as the Mediterranean diet. Until now, we believed that 20 percent of the effects of the Mediterranean diet could be attributed to moderate wine consumption. However, in light of these results, the effect may be even greater,” Estruch continued. Is wine in moderation good for your heart? The latest research is part of a larger Spanish study that looked into the effects of a Mediterranean diet on people with a higher risk of developing heart disease. The participants in this large cohort had no cardiovascular disease at the start of the research, but they did have either type 2 diabetes or a combination of heart disease risk factors such as smoking, high blood pressure, or high cholesterol. For the new study, researchers looked at 1,232 participants from the group. During a follow-up period of 4 to 5 years, 685 of the subjects developed cardiovascular disease. In the group of people with a high risk of cardiovascular disease who were following a Mediterranean diet, researchers reported that the risk was lowered by 50% in people who were light-to-moderate wine drinkers. That was defined as drinking a half glass to one glass of wine per day. The researchers added that people who drank between less than a half glass and one full glass of wine per week reduced their cardiovascular disease risk by 38%. They noted that the health benefits disappeared in people who drank more than one glass of wine per day. The participants completed questionnaires about what they ate and drank, but they also submitted urine samples at the beginning of the study and after a year of following a Mediterranean diet. The urine samples were used to measure tartaric acid, a chemical naturally found in grapes and grape-derived products such as wine. This type of acid is excreted in urine and can used to show if someone has consumed wine and/or grapes in the previous five to six days. Eric Rimm, ScD, a professor of medicine at Harvard Medical School and of epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, said urine biomarkers are an important component of this research. Rimm wasn’t involved in the study. “This particular finding is a small component of how the Mediterranean diet may contribute to better cardiometabolic health,” Rimm told Healthline. “Wine has been a part of this health diet pattern for centuries, and this novel biomarker helps identify a specific compound that is tied to grape consumption. By examining this as a biomarker, it removes some of the concerns about accurate reporting of usual alcohol consumption,” he noted. The debate over wine and health benefits There has been conflicting data on whether daily wine consumption can contribute to better health outcomes. Some research has concluded that red wine in particular may improve cardiovascular health as well as lower the risk of dementia, depression, and insulin resistance. However, it has also been noted that excessive drinking can dramatically increase the risk of heart disease, cancer, liver cirrhosis, and other chronic health conditions. Some experts have noted the decrease in cardiovascular disease risk among wine drinkers may be due to the fact the people in Mediterranean countries tend to have a healthier diet and a healthier lifestyle. However, several experts contacted by Healthline who weren’t involved in the study said that while the new research has its merits, the issue of whether wine, or any alcohol, has health benefits is, at best, muddled. “The study adds yet more information to the ongoing debate on the health effects of moderate wine consumption. As with all observational studies, the direction of causality cannot be certain,” said Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California. “Throughout decades of research, we have not found a clear benefit of wine/alcohol intake to heart health,” Chen told Healthline. “Conversely, we know a lot about the harms of drinking. Because of this, the World Health Organization states that no amount of alcohol use can be considered safe or beneficial.” Rigved Tadwalkar, MD, a consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in California, told Healthline the study “provides intriguing insights into the potential cardiovascular benefits of light-to-moderate wine consumption, particularly for individuals at high risk of cardiovascular disease who are adhering to a Mediterranean diet.” “However, it is important to note that while the study demonstrates a correlation between moderate wine consumption and reduced cardiovascular events, it does not establish causation,” Tadwalkar said. “The study, while robust, remains observational, which means confounding factors cannot be entirely ruled out. Also, the study population consisted of older adults at high risk of cardiovascular disease in a Mediterranean country, which limits the generalizability of the findings to other populations or age groups,” he noted. Jayne Morgan, MD, a cardiologist and vice president of medical affairs at Hello Heart, says one of the issues is the chemical resveratrol, which is found in the skin of grapes and other foods. The compound has been credited in the past with lowering heart disease risk as well as helping prevent type 2 diabetes and improving memory. “Part of the conflict lies in resveratrol, which is a compound in many red wines that is purported to have cardiovascular benefits,” Morgan told Healthline.  “However, the American Heart Association aptly points out that the risks of alcohol intake outweigh any potential benefits for most individuals. Resveratrol is not as protective as previously touted and not worth the intake of wine or alcohol in order to try to achieve the benefits,” she added. Tadwalkar also expressed caution about the purported benefits of wine. “The debate over wine consumption and its health implications is long-standing and complex,” he said. “While prior studies have suggested that light or moderate wine intake, particularly red wine, may confer cardiovascular benefits, these findings are not universally accepted and recent research challenges this notion.” How much alcohol should you drink? Alcohol use, in general, has also been studied extensively for its potentially harmful effects on human health. Perhaps this is why the World Health Organization (WHO) declared in 2023 that no amount of alcohol consumption is considered safe. A 2023 study stated that even one drink per day can increase a person’s blood pressure. A 2024 study reported that even moderate drinking can raise a person’s risk of cancer. Current U.S. Dietary Guidelines recommend that females limit their alcohol use to one drink or less per day while males should have two drinks or less per day. The guidelines note that people with certain medical conditions, including pregnancy, as well as people who are taking medications should avoid alcohol altogether. “In general, I recommend that people limit their alcohol consumption as much as possible as we have not found a clear health benefit to drinking, only harm,” said Chen. “For those who already consume and plan to continue, moderation and context are key,” added Tadwalkar. “While mild to moderate alcohol intake could offer some health benefits, particularly in the setting of a balanced diet, the potential risks should not be underestimated.” “For individuals who do not currently drink alcohol, there is certainly no need to start for health reasons,” he added. Tips tower your cardiovascular disease risk Heart disease is the leading cause of death in the United States for males, females, and people of most racial and ethnic groups. In 2022, more than 700,000 people in the United States died from heart disease. Experts agree that lifestyle factors are the important components to reducing cardiovascular disease risk. Among the beneficial factors are: a healthy diet regular exercise adequate sleep managing weight, cholesterol, and blood pressure reducing stress avoiding tobacco “There are certainly safer ways to improve health other than drinking red wine, such as eating a heart healthy diet, exercising, managing blood pressure, cholesterol, diabetes, weight, and stress,” said Morgan. “Plus, if you smoke, quit, and avoid secondhand smoke. Moreover, know your family history and get genetic screening if indicated.” “To effectively reduce the risk of cardiovascular disease, individuals should focus on a comprehensive approach that includes a healthy diet, regular physical activity, and lifestyle modifications,” added Tadwalkar. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil and nuts, is foundational. The Mediterranean diet, a topic of this research study, has been shown to be particularly beneficial for heart health.” Rimm said moderate alcohol consumption is only one part of the equation. “Alcohol is only a small part of cardiovascular health,” he noted. “Diet, sleep, body weight, physical activity, blood pressure, total HDL cholesterol, and reduced stress [are important]. Wine can be part of that, but only a little and spread out over the week. This new great study from Spain has results to suggest that this is still a very good message.” Takeaway A new observational study suggests that low to moderate wine consumption in conjunction with a Mediterranean diet could help reduce the risk of cardiovascular disease. However, the study can’t draw firm conclusions about causation, which may warrant further research. There has been conflicting research on whether moderate use of alcohol can provide health benefits, with current evidence suggesting little to no health benefits at all. Experts say lifestyle factors such as a healthy diet, regular exercise, and adequate sleep are more productive ways to achieve this goal.

From skipping meals and exercise to overindulging in unhealthy food and drinks, experts weigh in on six of the most common health myths that proliferate during the holiday season. AscentXmedia/Getty Images The holidays can be a time of excess, which can wreak havoc on your health. Maintaining a healthy lifestyle during the holidays is possible. Experts debunk 6 common health myths regarding holiday habits. Parties, outings, dinners, brunches, and lunches. While the holiday season is packed with fun, it can also cause stress as you try to maintain a healthy lifestyle while engaging in festivities. “The holidays are such an amazing and special time of year. But we also know this season can be a very chaotic and stressful time. We have a tendency to make poorer food choices and make less time for physical activity during these times,” Daniel Hermann, MD, a cardiologist at Memorial Hermann in Houston, told Healthline. A 2023 survey from the American Heart Association found that the holidays are more stressful than taxes, and more than three-quarters of the people surveyed agree that they overlooked their health needs during the holidays. “[It] is very challenging to stay heart healthy during the holidays given the distractions from an abundance of high-caloric, high sodium, and high fat foods along with increased consumption of alcohol at social gatherings,” Laxmi Mehta, MD, a noninvasive cardiologist at The Ohio State University Wexner Medical, told Healthline. “Also, relaxed schedules and travel results in a disruption of exercise routines.” Add in the pressures of social gatherings and gift-giving, and prioritizing health comes last. To help you navigate making healthy choices, experts debunk the most common myths about eating healthy and keeping stress-free during the holidays. Myth: Stress is unavoidable during the holiday season Even though the season feels fast-paced and hectic, taking a few minutes to relax and recharge is possible.First, prioritize sleep by aiming for 7 to 9 hours. Second, continue to practice what makes you feel relaxed, whether it’s daily walks, reading, or watching a movie. “Practicing relaxation techniques, like deep breathing, yoga, or meditation, is helpful too,” said Mehta. “And equally important is to set boundaries by not saying yes to everything and make realistic plans on what they can truly accomplish without being overwhelmed.” Myth: Skipping meals saves calories As tempting as it is to skip meals to “save your calories” for later, there are mixed messages on the benefits of doing so. Some research shows that skipping meals may have positive effects on blood sugar and bad cholesterol, while other evidence reports that doing so may make you hungrier and lead to overeating. One study found that meal skipping is associated with a higher mortality risk. In general, Hermann said it is best to follow a heart healthy diet and lifestyle that you can make a habit and maintain. “Fad diets are, as a general rule, not maintained for the long term.” Myth: Watching sodium intake is not important Eating excess sodium increases the risk of high blood pressure, heart failure, enlargement of the heart, and heart attack, said Mehta. While sodium is ubiquitous in the American diet, Hermann said that when too much is consumed, it leads to fluid retention, which increases blood pressure and puts stress on the heart and other critical internal organs. Below are the top 10 food sources of sodium in the American diet, according to the American Heart Association: Breads/rolls Pizza Sandwiches Cold cuts, lunch, and cured meats Soups Burritos/tacos Snacks like chips, crackers, pretzels, popcorn, and snack mixes Poultry Cheese Egg dishes/omelets In addition to limiting the above foods and putting down the salt shaker, try eating fresh fruit and vegetables and reading labels for sodium content. Myth: It’s OK to skip exercise during the holidays Finding time to exercise during the holidays can be hard. In fact, nearly 45% of people report taking a break from exercise, and more than half report feeling tired and having less time for themselves. “Exercise can help take your mind off food and also offset some of the excess calories consumed during the holidays…and can also help relieve stress too,” said Mehta. Try to keep up with the same exercise schedule you follow year-round but be flexible and get creative if a holiday event throws you off track. Consider walking to a restaurant or friend’s house who is hosting a party or suggest a group bike ride rather than holiday brunch. Remember that while exercising is good for the heart, it cannot completely offset unhealthy eating, noted Mehta. Myth: Consuming extra alcoholic beverages during the holidays is OK Sales for alcohol are highest in December. According to the U.S. Census Bureau’s monthly retail sales survey for December 2022, sales for alcohol were 37% above the average for the other 11 months of the year.  With an abundance of alcohol surrounding the holidays, it’s easy to indulge. In small or modest amounts, Hermann said alcohol has some theoretical cardiovascular benefits. However, keep in mind alcoholic beverages are high in calories, sugar, and salt. Additionally, the World Health Organization released a statement in 2022 that said when it comes to alcohol consumption, there is no safe amount that does not affect health. “[In] excess, it is clearly toxic. It’s linked with heart disease, hypertension, cardiomyopathy, and obesity,” he said. If avoiding alcohol altogether isn’t your plan, try limiting your consumption to one glass at parties and then switching to sparkling water or another low calorie, alcohol-free beverage. Myth: You can catch up on sleep after the holidays Sleep is the most underrated aspect of health because, during sleep, the body resets and repairs itself, said Hermann. Not getting enough quality sleep regularly raises the risk of diseases such as heart disease, stroke, obesity, and dementia. “Not getting enough sleep increases our stress levels and impacts our decision making skills, and so it is harder for people to make healthy lifestyle choices,” said Mehta. “Prolonged periods of inadequate sleep can cause heart disease risk factors like high blood pressure, significant weight gain, and diabetes.” To get more sleep, the National Institutes of Health recommends the following. Go to sleep and wake up at the same time every day of the week. Exercise daily but not too close to your bedtime. Get natural sunlight for at least 30 minutes every day. Cut back on nicotine and caffeine. Only take short naps and avoid taking them in the afternoon or later. Don’t drink alcohol and big meals before bedtime, which can prevent deep, restorative sleep. Instead of using screens before bed, relax by reading a book or listening to calming music. Keep your bedroom cool, quiet, and dark. If you can’t fall asleep after 20 minutes in bed, get up and engage in a relaxing activity until you feel sleepy.

Singer Meghan Trainor says lifting weights has helped “change her life,” aiding her on her weight loss journey as well as boosting her energy and strength. Mark Von Holden/Billboard via Getty Images Singer Meghan Trainor says lifting weights has helped her lose weight and gain energy, saying it has “changed her life.”  Trainor strength trains three times a week. Experts say lifting weights aids weight loss by raising your resting metabolic rate and improving insulin sensitivity. They recommend starting with bodyweight exercises and following a structured program.  Singer Meghan Trainor has opened up about how she recently made a big change to her fitness routine by lifting weights, which she says has helped improve her health and well-being in multiple ways. Appearing on Today, the singer said she was inspired to lift weights when she realized “I can be stronger.” In addition to aiding with weight loss and increasing her strength, Trainor also said that weightlifting has helped boost her energy levels. “I didn’t know lifting weights would change my life so much,” she said. Trainor noted that she now lifts weights “three times a week” and prefers it to running on a treadmill, which she disliked because “it made me swollen.” Whether you’re planning to begin a new weight loss journey or if you’re looking for a way to shake up your current fitness routine in the new year, here’s how lifting weights can help you reach those goals. How lifting weights can help you lose weight “Lifting weights aids weight loss primarily by increasing muscle mass, which elevates your basal metabolic rate (BMR) — the calories your body burns at rest,” explains celebrity trainer Michael Baah.  There are several reasons this happens. First up, muscle is metabolically active. Unlike fat tissue, muscle burns more calories even when you’re not exercising. Baah says the weight loss effects of lifting weights are also down to Excess Post-Exercise Oxygen Consumption (EPOC).  “Strength training creates an ‘afterburn effect’ where your body continues to burn calories for hours after a workout as it repairs muscle tissue,” he explains.  Lifting weights may also improve insulin sensitivity, another important factor for weight loss and maintenance.  “Lifting weights helps regulate blood sugar, reducing fat storage and promoting fat loss,” Baah explains.  Lifting weights or cardio: which is better for weight loss?  While you might assume that cardio reigns supreme for fat loss, Baah notes that, unlike cardio, “resistance training preserves muscle while reducing fat, ensuring the ‘toned’ look many people want.”  Personal trainer Beth Davies concurs.  “Weight training helps build muscle, which increases resting metabolic rate. This leads to a higher daily calorie burn, whereas cardio often needs to be combined with other forms of exercise to help increase resting metabolic rate,” she explains.  Additionally, Davies says that over time, the body adapts to steady-state cardio, which reduces the calories burned for the same effort.  “Weightlifting involves progressive overload, where you continuously challenge your muscles by increasing resistance or training variables such as tempo, load, time under tension, speed, etc,” she explains.  The kind of weight you lose when lifting weights is also different. Davies notes that there is a difference between weight loss and fat loss.  “Resistance training helps to build or preserve lean muscle, which leads to changes in body composition, even when the scale doesn’t change,” she points out.  How lifting weights can help boost your energy   Baah says lifting weights boosts energy by improving cellular efficiency, hormonal balance, and mental health.  He pointed to a 2021 study that found resistance training stimulates the growth of mitochondria, which improves energy production.  Where hormones are concerned, Baah notes that strength training reduces cortisol (the stress hormone) and boosts endorphins.  There’s also evidence to suggest lifting weights promotes sleep. “Studies show that resistance training improves sleep quality, which directly impacts energy levels,” Baah says.  According to research presented at the American Heart Association’s Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022, individuals who participated in resistance training three times per week and who were not getting at least seven hours of sleep per night at the study’s start experienced an average increase of 40 minutes in sleep duration per night As for mental health, Baah notes that exercise can reduce symptoms of anxiety and depression, promoting energy and focus throughout the day.  Risks and limitations of lifting weights for weight loss Lifting weights is an effective weight-loss tool. But as is often the case with health and wellness, it’s not a magic bullet.  Davies notes that other factors such as diet, overall calorie intake, recovery, sleep, and stress will also influence any weight changes. She says if weight loss is the goal, then a small calorie deficit (around 500 calories) is key.  “Strength training alone won’t cause weight loss unless you are also in a calorie deficit,” she points out.  “Having adequate protein intake is important too because protein supports muscle repair and growth and aids satiety,” Davies adds.  She notes that you shouldn’t expect to lose weight right away but says it’s a better alternative than low calorie diets, which offer immediate weight loss but can be restrictive and challenging to maintain long-term.  There’s also a risk of injury.  “Lifting with improper technique can cause injuries like back strain or joint issues, while excessive weightlifting without adequate recovery can lead to fatigue, hormonal imbalances, or injuries,” Baah surmises.  How to lift weight for beginners Lifting weights for the first time can be intimidating. So, how should you start?  Davies advises, “Start light or with bodyweight exercises that allow you to work on good form and technique.”  It’s a good idea to get the support of a professional, too. “Work with a qualified coach who can demonstrate exercises, look at your technique, provide adequate (but not too much) load to your exercises, and help design a program for your body and ability,” Davies suggests.  You should also follow a structured program. Davies says this will help you balance exercises for specific muscle groups and avoid overtraining one particular muscle group or body part.  “Don’t push through pain or an injury,” Davies warns. “And know that some days, the weight you’ve been lifting might just feel heavier, and that’s OK.”  Remember that rest is an important part of the process.  “Schedule 1–2 rest days per week and ensure adequate sleep to support recovery and energy,” Baah advises.  Takeaway  Meghan Trainor is seeing and feeling the benefits of lifting weights. Experts say weight training can aid weight loss by increasing muscle mass, boosting metabolic rate, and enhancing insulin sensitivity.  Whether you lift weights to lose weight, boost your energy, or improve your overall health, it’s a good idea to seek the support of a professional when starting a new fitness routine.

Walking at least 5,000 steps per day could improve depression symptoms, according to new research. Oleh Slobodeniuk/Getty Images A new study found that walking 5,000 or more steps daily was linked to fewer depression symptoms. More benefits for mental health were seen when people walked at least 7,500 steps a day. Some people may experience benefits with just 1,000 steps a day, the findings suggest. Walking is not just a way to get from one place to another. New research suggests that walking can also improve your mood, adding to the heart-related and other benefits of this low impact form of exercise. In the paper, published December 16 in JAMA Network Open, researchers found that adults who walked 5,000 or more steps a day had fewer depression symptoms compared to people who walked less. The benefits increased as people walked more. Researchers found that those who clocked at least 7,500 steps a day saw a 42% decrease in depression symptoms.  The study did not look at whether the benefits of walking plateaued at some point beyond that. However, researchers found that even an increase of 1,000 steps a day resulted in a lower risk of depression. In another analysis, researchers found that people who achieved 7,000 or more steps a day had a lower risk of developing depression compared to those who walked less. “The implication of this [new] study is that increasing physical movement reliably decreases depression by significant measurable amounts. Walking may also lower the risk of becoming depressed,” said David Merrill, MD, PhD, a geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA. Merrill wasn’t involved in the new study. Walking helps reduce depression symptoms For the new paper, the authors reviewed the results of 33 previous studies looking at whether walking reduced symptoms of depression in adults. Combined, over 96,000 adults were included in those studies. The researchers also combined and analyzed the results of 29 studies in a meta-analysis. This is a statistical way of creating a study with a larger number of participants.  The studies included in the review measured daily step counts using smartphones, pedometers, or other wearable devices. Most studies recorded daily step counts over seven days, although one monitored it for a full year. The main outcome measured in the studies was either a diagnosis of depression or self-reported symptoms of depression with no formal diagnosis. Some studies excluded people who reported having depression or who had mild to severe symptoms of depression at the initial study visit. The new paper had certain limitations. First, it’s possible that people with fewer symptoms of depression walked more each day because they felt better.  “For many people, particularly those battling depression, the idea of engaging in structured exercise can feel overwhelming,” said Supatra Tovar, PsyD, a clinical psychologist, registered dietitian, and fitness expert. However, “walking offers a low-pressure, sustainable alternative.” Tovar wasn’t involved in the new research. In addition, the new paper didn’t examine whether other factors, such as social connections gained through walking with others, might have decreased depression symptoms. The location of your walk may also matter. Feeling connected to nature has been shown to improve your mood. Set a goal of at least 5,000 daily steps Overall, the results of the new paper fit with an earlier study, which found that older adults who walked 7,000 or more steps a day had a 29% lower risk of having symptoms of depression after two years. It also adds to research showing that higher levels of physical activity provide protection against developing depression. “Given [the new] study’s findings, I would encourage my clients — particularly those with mood disorders or looking to improve their mental well-being — to aim for a minimum of 5,000 steps a day as a starting point,” Tovar told Healthline. “This amount appears to provide significant mental health benefits, with further improvements observed as individuals approach 7,500 steps or beyond,” she said. The new paper highlights that even small increases in daily steps results in decreases in symptoms of depression. “You don’t need to start running or even walking marathons to feel better,” Merrill told Healthline. “Even just a little (more) movement can make a big difference.” The best part is that walking is a low-impact form of exercise that most people can do safely.  “The accessibility of walking is particularly important: it does not require specialized equipment, a gym membership, or extensive fitness knowledge, making it an inclusive intervention that anyone can adopt into their routine,” said Tovar.  “This simplicity removes barriers that often prevent people from pursuing physical activity, especially those struggling with the low motivation and fatigue often associated with depression,” she said. Walking complements standard depression treatments Tovar recommends that people start small with goals they can achieve right now, maybe 1,000 to 2,000 steps a day, and increase this by 500 steps at a time when you feel ready for more. She said you can also incorporate walking into your daily life, such as taking the stairs instead of the elevator, walking after meals, or parking further away from stores. In addition, “for individuals with more severe depression or physical limitations, I would recommend integrating safe, enjoyable environments, which can amplify the mental health benefits due to the additional calming effects of natural surroundings,” Tovar said. While the new paper shows that walking can improve individuals’ mood, those who currently have depression may need more support. ”Combining lifestyle medicine approaches like increasing walking with behavioral health approaches like antidepressants and psychotherapy may result in the best outcomes for persons living with depression,” said Merrill. “If you’re depressed, there are always more treatment options that can be tried and combined to improve how you’re feeling,” he said. “It’s important to not give up hope.” Takeaway Researchers reviewed 33 previous studies looking at whether walking reduced symptoms of depression in adults, with a total of over 96,000 adults included in those earlier studies. Walking 5,000 or more steps a day was linked to fewer symptoms of depression compared to walking less. People who walked at least 7,500 steps a day saw even greater benefits, with a 42% decrease in depression. Even a small increase of 1,000 steps a day resulted in a lower risk of depression. The authors of the new paper did not look at whether the benefits of walking plateau at some point. Experts recommend that people increase their daily step counts to help improve their mood. They suggest starting small and increasing slowly. People with depression may benefit more from combining walking with standard treatments like antidepressants and psychotherapy.

A healthy breakfast with quality foods can help lower the risk of cardiovascular disease. Drazen_/Getty Images In a new study, researchers say what you eat at breakfast is just as important as how much you eat. People who consumed between 20% and 30% of their daily energy intake at breakfast and ate higher quality foods showed improvements in waist circumference, triglycerides, and HDL (good) cholesterol. Experts recommend healthy breakfast choices such as oatmeal, avocado toast, fruit, and eggs. Eating a substantial breakfast is important for heart health, but what you eat at that first meal of the day is also important. That’s the conclusion of a new study published in the Journal of Nutrition, Health and Aging. Researchers examined the average energy intake of breakfast meals compared to a person’s total daily intake and the quality of the morning meals in terms of proteins, fats, fibers, and other nutrients. They concluded that a person who consumes an adequate amount of calories at breakfast and does so with high-quality food is at a lower risk of cardiovascular disease. “Breakfast is the most important meal of the day, but what and how you eat it matters,” said Álvaro Hernáez, a researcher at the Hospital del Mar Research Institute’s CIBER for Cardiovascular Diseases (CIBERCV) in Spain, in a press release. “Eating controlled amounts — not too much or too little — and ensuring good nutritional composition is crucial. Our data show that quality is associated with better cardiovascular risk factor outcomes. It’s as important to have breakfast as it is to have a quality one,” Hernáez continued. How a healthy breakfast affects heart health For their study, researchers examined 383 participants in the PREDIMED-Plus Project, a randomized clinical trial that compared the effects of a Mediterranean diet and regular physical activity with dietary recommendations. Participants were between the ages of 55 and 75 and were classified as overweight or having obesity. They also had at least three criteria for metabolic syndrome, a group of five risk factors that can increase the likelihood of heart disease, diabetes, and stroke. The participants were followed for three years with measurements taken at the beginning of the study as well as at 24 months and 36 months. The researchers divided the subjects into three categories: less than 20% of daily energy intake consumed at breakfast 20% to 30% of daily energy intake consumed at breakfast more than 30% of daily energy intake consumed at breakfast The researchers reported that people who consumed 20% to 30% of their energy intake at breakfast had 2% to 3% lower body mass index (BMI) measurements than participants who had less than 20% or higher than 30% of daily energy intake at breakfast. They added that the individuals in the 20% to 30% range also had: 2% to 4% smaller waist circumference 9% to 18% reduction in triglyceride levels 4% to 8% increase in the level of HDL or “good” cholesterol In addition, the researchers said that participants who had high quality breakfasts had: 1.5% smaller waist circumference 4% lower triglycerides 3% higher HDL cholesterol measurement “Our body’s daily metabolic rhythms are governed by an internal clock that is affected by when we eat our meals,” explained Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in California. “Changes in typical mealtimes, such as skipping meals or eating during normal sleep times, can then potentially influence the development of cardiometabolic diseases such as diabetes and obesity,” he told Healthline. Chen wasn’t involved in the study. Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at the Orange Coast Medical Center in California, told Healthline the new research aligns with other studies showing the health benefits of eating a healthy breakfast. Ali wasn’t involved in the study but told Healthline the study was interesting but noted a few limitations. “The limitations are a relatively small sample size confined to a narrow ethnic group. Thus, the findings may vary to some extent in different areas, but overall, generally applicable,” he said. Kate Donelan, MS, RD, a registered dietitian at Stanford Health Care in California, likewise not involved in the study, noted some additional limitations to the research. “My overall impression of the study is that it reflects what we generally know about health and nutrition. Since it’s just observational, it doesn’t suggest any causality between breakfast and changes in health markers, which is not as helpful as controlled experiments that can determine cause and effect,” Donelan told Healthline. “Also, the study only included Spanish older adults, which limits the study’s generalizability. Whenever we include only one population in a study, it’s difficult to determine what is due to the factors being studied and what is due to cultural food habits, behavioral patterns, and genetic predisposition,” she added. Why breakfast is the ‘most important meal of the day’ These new findings are not the first to find that a healthy and substantial breakfast is important for good health. In 2017, researchers reported that people who make breakfast their biggest meal of the day were more likely to lose weight than those who skipped breakfast or ate lighter meals in the morning. In 2020, another group of researchers reported that people who eat a big breakfast burn twice the calories daily compared to those who eat a larger dinner. Other studies have concluded that eating a lot of protein at breakfast can also help people lose weight. “Breakfast is important because it’s your first chance to fuel your body after an extended period of time without any nutrients,” Donelan said. “Eating a breakfast with protein, fiber, and fat [regulates] your metabolism [and] improves cognitive function and energy levels. Skipping breakfast can lead to overeating later in the day and create unnecessary blood sugar dips and spikes,” she noted. “Eating breakfast helps regulate our blood sugar control and helps to limit overeating later in the day. We also think that eating breakfast helps to prevent rises in stress hormones, which could then increase blood pressure,” Chen added. Kristin Kirkpatrick, a registered dietitian at the Cleveland Clinic Department of Wellness Prevention & Medicine, echoed the benefits of a healthy breakfast. “We’ve seen other studies, especially in pediatrics that show better attention, performance on tests, etc., when breakfast is consumed,” she told Healthline. “Breakfast (or, let’s say the first meal of the day) can often set the stage for eating habits the rest of the day. Starting the day in a nutrient-dense manner may help with continuing that form of eating. Additionally, breakfast offers a great opportunity to get in important vitamins and minerals. Finally, depending on the breakdown of macros, having breakfast may play a role in keeping you fuller and satisfied,” Kirkpatrick continued. Ali added that breakfast “stimulates the metabolism early in the day and if the right types of food are consumed, may help reduce hunger throughout the day. It has also been linked to improved cognitive function, concentration, and mood.” Diet quality matters for overall health Experts say diet quality is essential for overall health and well-being. “Quality of diet is often a good indicator (over quantity) related to health,” Kirkpatrick said. “The ‘how much’ really boils down to how individuals are assessing their hunger and what aspects relate to those hunger cues (such as social aspects, sleep quality, etc.). However, there is a big difference between having a nutrient-rich breakfast (i.e., oats, eggs, etc.) and an empty calorie breakfast (i.e., breakfast pastry, refined grains, etc.) in terms of health outcomes,” she noted. Christopher Gardner, PhD, the immediate past president of the American Heart Association’s nutrition committee and a professor of medicine at Stanford University in California, noted it’s important to make healthy choices throughout the day — not just at breakfast. Gardner wasn’t involved in the study. “Overall dietary pattern is a better indicator of eating in a heart-healthy way versus focusing on one specific meal or food,” he told Healthline. Ali agreed. “The type of calories a person consumes is just as important as the quantity, not only for breakfast but all meals. Reducing carbohydrate, sugar and highly processed food intake is beneficial for any meal,” he said. Donelan said that what you eat matters more than how much you eat at any time of the day. “I think we all know one cup of Oreos is not the same thing as one cup of fruit. Nutrient-dense foods like fruits, vegetables, and whole grains support metabolism and positive health outcomes,” she said. Nutritious breakfast ideas In the new study, researchers defined a quality breakfast as one that included healthy amounts of protein, high-value fats, fiber, and minerals such as potassium and iron. In addition, these breakfasts avoided excessive added sugars and saturated fats. In general, experts say this is the proper strategy when it comes to choosing breakfast foods. Gardner recommended the following suggestions for breakfast: whole grain cereal such as steel cut oats with fruits and nuts avocado toast on whole wheat grain toast with toppings such as kimchi or sautéed greens veggie scramble with eggs sautéed with vegetables and herbs Other experts have similar recommendations. “Nutrient-dense options may include steel-cut oats, eggs, berries, avocado toast (on whole grain bread), yogurt with berries, etc.,” Kirkpatrick said. “However, we can add to these meals (such as adding berries and hemp seeds to our oats, adding vegetables to our eggs like a frittata).” Chen recommends eating breakfast within one hour of waking up. He suggested foods such as: oatmeal eggs yogurt fresh fruit “A balanced breakfast includes whole grains, protein, healthy fats, and fruit. This could be oatmeal with nuts and berries, Greek yogurt with fruit and granola, or avocado toast with eggs,” Donelan said. Ali emphasized that people should choose natural foods and avoid highly processed products. “I recommend to my patients to consume primarily proteins and vegetables and reduce simple carbohydrates and sugars,” he said. “As mentioned in this study, a Mediterranean type of diet is along those lines. This consists of low fat dairy products, whole grains, proteins, and a limited amount of fruit.” Takeaway Researchers say people who consume 20% to 30% of their daily energy intake at breakfast have smaller waist circumferences, lower levels of triglycerides, and higher levels of HDL or “good” cholesterol. They add that people who eat high quality foods during their morning meals experience similar health benefits. Those factors help lower a person’s risk of cardiovascular disease. Experts recommend people have whole grain cereal, such as oatmeal, or avocado toast or eggs along with fruit at breakfast. 

Ariana Grande and Cynthia Erivo. Image: Out magazine During press for “Wicked,” a journalist created a moment that spawned memes. She spoke of “holding space” for Cynthia Erivo’s performance of “Defying Gravity.” Experts say “holding space” means being fully present for others and yourself. It can have benefits for mental health, such as stress reduction and relief from loneliness. It can also be a form of self-care for marginalized groups. When journalist Tracy E. Gilchrist interviewed “Wicked” co-stars Ariana Grande and Cynthia Erivo on their recent press junket, it created a viral moment that lit up the internet with memes. In a video published initially on Out, Gilchrist told Erivo, “This week, people are taking the lyrics of ‘Defying Gravity’ and really holding space with that, and feeling power in that.” In response, Erivo told Gilchrist that she “didn’t know that was happening” and that it was “really powerful,” clearly feeling emotional. The video exploded online, with many people questioning exactly what “holding space” meant, whether it was a new trend, and what impact it could really have. However, mental health experts say the concept of “holding space” for yourself or others isn’t new, and the act can indeed have a profound impact on your health and well-being. What does “holding space” mean? “Holding space for someone else is about showing up fully, being present, truly listening, and allowing them to process their feelings at their own pace,” explained Megan Drummond, a Licensed Psychotherapist and founder of Megan Drummond Psychotherapy. She also noted that it’s not about trying to fix their problems. “It means moving beyond the day-to-day surface stuff and asking meaningful questions,” Drummond added, “accepting the responses with openness, and resisting the urge to downplay or fill the discomfort that often comes with big emotions.” We can also apply the concept of holding space to ourselves, she said, by allowing ourselves the freedom to feel, reflect, and rest without self-criticism or the feeling that we must do something. “You may be upset, grieving, joyful, or just taking stock, but by slowing down and not playing the ‘I’ll deal with it later’ game, we allow ourselves the time and compassion to heal and grow,” said Drummond. How “holding space” can boost your mental health Amie Grant, LPCC, founder of Take Up Space Therapy Services, noted that the practice of holding space creates deeper relationships and a sense of trust. It can also combat loneliness. “When someone feels seen and heard, it can be a profoundly healing experience,” she said. Grant further explained that holding space for ourselves allows us to connect with our own emotions and values, moving us toward greater authenticity. “This practice strengthens emotional resilience and helps us regulate stress by interrupting the cycles of shame and guilt that can arise when we don’t feel ‘enough,'” she said. Grant pointed out that this can be especially important for those who are marginalized, such as women and LGBTQIA+ individuals. “When we hold space for ourselves, we actively resist the narratives that tell us to prioritize productivity, conformity, or perfection and instead affirm our humanity and inherent worth,” she said. In other words, “holding space” is a form of mindfulness, the practice of focusing your awareness, calming busy thoughts, and being rooted in one’s body in the moment. Mindfulness can be practiced in various ways, including meditation or everyday activities such as walking, cooking, or listening to a favorite song. In fact, mindfulness-based stress reduction (MBSR) has been associated with numerous physical and mental health benefits. A 2021 meta-analysis suggested that MSBR may help lower diastolic blood pressure. A 2018 study also found that MBSR could boost mental health by lowering work stress, anxiety, and depression. Grant additionally emphasized that holding space for yourself is not a selfish act. “It’s a radical act of self-care and community care that fosters resilience, emotional regulation, and a deeper sense of belonging,” she said. Takeaway On a recent press junket for the movie “Wicked,” interviewer Tracy E. Gilchrist inspired a flurry of memes when she told star Cynthia Erivo that she was “holding space” for her performance of the song “Defying Gravity.” Mental health professionals say this practice involves being fully present with someone else without trying to solve their problems or minimize them. We can also hold space for ourselves by allowing the experience of emotions without casting judgment. Holding space for ourselves and others can provide several mental health benefits, including relieving loneliness, reducing stress, and building stronger relationships. It can also be seen as an act of self-care for those who have been marginalized.

New cervical cancer screening guidelines from the U.S. Preventive Services Task Force include self-collection of HPV samples for females starting at age 30. Anchiy/Getty Images The U.S. Preventive Services Task Force released new draft guidelines for cervical cancer screening, including recommendations for three screening methods. For the first time, the new recommendations also include self-collection for HPV samples, which the Task Force states could help reduce barriers to care and improve screening access. Cervical cancer death rates in the U.S. are declining due to regular screening, but Black and Hispanic women still face disproportionately high risks. Cervical cancer continues to be a leading cause of disease-related death globally.  In the United States, where regular screening for cervical cancer is widely available, mortality rates have fallen by 70% since the 1950s.  Vaccination against HPV for children and adults is also highly encouraged. Most cervical cancer cases are caused by human papillomavirus (HPV), a sexually transmitted infection (STI). Current guidelines for cervical cancer screening recommend HPV testing every 5 years for females ages 30 to 65. For younger females ages 21 to 29, a Pap test every three years continues to be the gold standard for cervical cancer screening. On December 10, however, the U.S. Preventive Services Task Force (UPSTF) released a new draft recommendation for cervical cancer screening that includes three screening methods — HPV tests, Pap tests (cytology), and co-testing (Pap and HPV) — to help detect early signs of the disease. For the first time, UPSTF has also included self-collected HPV tests in its cervical cancer screening guidelines starting at age 30. Females can now collect their own samples using a swab, which UPSTF states yields just as accurate results as when a sample is collected by a clinician.  UPSTF anticipates self-collection will increase screening rates among those who experience discomfort during traditional screening methods.  Moreover, self-collection provides an alternative for females who face barriers to care and are under-screened, particularly among Black and Hispanic women, who face disproportionately high cervical cancer risks. “Most cases of cervical cancer are in women who have not been regularly screened or appropriately treated after an abnormal test result,” Task Force chair Wanda Nicholson, MD, MPH, MBA, said in a statement. “That’s why it’s so important that women get screened regularly, so cancer can be prevented or caught early when it’s treatable.”  The new UPSTF recommendations offer options for those assigned female at birth. They can work with their healthcare team to choose a screening method that best suits their personal health. “Protecting choice in screening methods is crucial to ensuring that OB-GYNs and other healthcare professionals can continue to provide the lifesaving tests women need,” said Jessica Shepherd, MD, board certified OB-GYN at Sanctum Med + Wellness in Dallas, Texas, and Chief Medical Officer at Hers.  Healthline spoke with Shepherd to learn about screening methods and prevention of cervical cancer. This interview has been edited and condensed for clarity and length. Is HPV testing more effective than Pap testing for cervical cancer? Shepherd: The UPSTF cervical cancer screening draft guidelines maintain access to all current screening methods, and the Task Force noted that all three screening methods — HPV tests, Pap tests, and co-testing — are effective and recommended.  The patient experience remains the same no matter the screening strategy used, and for women 30+, co-testing provides more information to inform care decisions.  Additionally, the Task Force noted that current evidence continues to show that getting a Pap test every three years is the best screening approach for women ages 21 to 29. How often should you get screened for cervical cancer? Shepherd: The UPSTF recommends women begin cervical cancer screenings at age 21 with the Pap test every 3 years. Pap testing is the most effective method for these younger women because most HPV infections in this age range resolve on their own.  Once patients are 30+, the Task Force recommends screening every 5 years with Pap+HPV together (co-testing), every 3 years with the Pap test, or every 5 years with HPV testing alone. How does the self-collection method for HPV samples work? Shepherd: While some view HPV self-collection as a potential way to increase access, Food and Drug Administration (FDA) approvals for HPV self-collection allow for sample collection to take place only in a healthcare setting when a cervical sample by a clinician cannot otherwise be obtained.  No matter what testing method is used, patients still need to come in for a screening appointment. The FDA noted when they approved HPV self-collection that if women who are regularly screened switch to self-collection, it could result in “potential missed cervical disease cases that could have otherwise been detected and prevented using the current standard of care.”  Currently, there are no FDA-approved HPV tests for home collection in the U.S.   Ultimately, increasing screening participation and improving cervical cancer care will require a multi-faceted range of solutions, which is why I believe so strongly in the importance of the patient-provider relationship to discuss these factors and find the right solution for each woman. Why do high cervical cancer risks persist among Black and Hispanic women? Shepherd: Black women are more than twice as likely to die of cervical cancer than white women. Because of delays in screening, Black women are more likely to be diagnosed with advanced cervical cancer than any other racial group.  We also know that Hispanic women are 40% more likely to be diagnosed with cervical cancer compared to white women and 26% more likely to die from the disease.  These concerning trends occur due to several factors, including a lack of access to insurance and appropriate treatment.  We often see that many women believe they will experience financial barriers to screening appointment costs and potential follow-up care or treatment. This underscores the importance of screening guidelines that preserve access to all options for women.  Changes that would restrict options would contribute to higher rates of disease, worsening existing inequities in care and outcomes for these groups. What are some ways to reduce the risk of cervical cancer?  Shepherd: Cervical cancer is preventable with regular screening. More than 50% of new cervical cancer cases occur in women who have never been screened or haven’t been screened in the past five years. A focus on improving [HPV] vaccination is also imperative. Women deserve to feel empowered to take charge of their cervical health. Annual well-woman visits help women stay up to date with essential screenings by their doctor, including Pap tests and co-testing — while also helping patients and doctors build stronger relationships. Takeaway For the first time, cervical cancer screening guidelines from the U.S. Preventive Services Task Force include self-collection of HPV samples for females starting at age 30, which could help make screening more accessible. The Task Force also recommends three screening methods for females ages 21 and up: HPV tests, Pap tests, and co-testing. Females should work with their healthcare team to decide which testing method is best for them. Cervical cancer is preventable with regular screening. While overall disease-related death rates have fallen in the U.S., Black and Hispanic women continue to face disproportionately high risks.

The 12-3-30 treadmill challenge is trending on TikTok, but can the viral workout really help you lose weight? M_a_y_a/Getty Images TikTok users claim the 12-3-30 treadmill challenge can help you lose weight. It involves using a treadmill at a 12% incline, moving at a speed of 3 mph for 30 minutes. Experts say it helps you lose fat while also building muscle. However, it could put you at risk for muscle and joint strain or overuse injuries. Beginners and those with heart conditions should also be cautious. Continuing the numerical weight loss trend of the 90-30-50 diet, TikTok has also given us the 12-3-30 treadmill challenge. While Today notes that it originally went viral in 2020, the 12-3-30 workout remains popular. Opinions on the plan, however, are mixed. Fitness influencer @michaelsheedyfitness said that if you do this workout for 30 minutes a day for 30-60 days, you will increase your fat loss while still holding on to precious muscle, giving you “the chiseled physique you are looking for.” On the other hand, detractors of the 12-3-30 trend, like @adrianleungfit, say it’s “complete BS.” There’s nothing about these numbers that will magically help you burn double the calories, he said. In fact, if these numbers are wrong for your individual body, it may have some undesirable side effects. So, what’s the truth about this weight loss challenge? What is the 12-3-30 treadmill challenge? Michelle Porter, a certified health and wellness coach, NASM-certified personal trainer, and founder of Michelle Porter Fit, said the 12-3-30 treadmill workout involves walking at a 12% incline at a speed of 3 mph for 30 minutes. She added that it “is popular because it’s simple, accessible, and highly effective for improving fitness and supporting weight loss. “ Porter explained that this exercise routine gives you the benefits of lower-body strength training along with cardio — without the impact of running. “Walking at a steep incline targets your glutes, hamstrings, and calves,” she said, “helping to strengthen and tone these muscles while burning calories at an accelerated rate.” Porter further noted that the 12% incline makes it effective for weight loss, as it’s similar to hiking up a hill. “Incline walking boosts your heart rate significantly, providing a cardiovascular challenge without requiring faster speeds or longer distances,” she said. If you are someone who wants the calorie-burning benefits of running, but without the impact, this is a “excellent alternative,” according to Porter. She also noted the simplicity of the workout due to its consistent speed, incline, and duration. Does the 12-3-30 treadmill challenge work for weight loss? Porter said the 12-3-30 workout can help with weight loss. “Walking at a 12% incline burns significantly more calories than walking on a flat surface, making it an efficient way to create the calorie deficit needed for weight loss,” she said. According to Porter, it also works large muscle groups like the glutes and hamstrings, which increases metabolic demand and enhances fat-burning both during and after the workout. Shahinaz Soliman, MD, a board certified family physician with Shantique Med Spa, agreed, adding that it can also help improve the strength of the heart and blood vessels, so it may particularly be good for people who aren’t currently active. “But to get a substantial change in the overall body weight, it is all about punctuality, productivity, and healthy intake of the food consumed throughout the day,” she emphasized. Are there any risks with the 12-3-30 treadmill challenge? According to Porter, the workout is generally low impact and safe. However, it should be noted that the steep incline can create some risks. She said one potential concern is joint or muscle strain. “Beginners or those with pre-existing knee, hip, or lower-back issues may find the incline taxing.” Porter also noted the potential for overuse injuries since it involves repetitive motion on a daily basis. The calves and Achilles tendons would be most at risk. Additionally, if you are new to exercise or have a heart condition, you should be aware that the sustained incline may raise your heart rate too high, she said. Soliman suggested that the slope, velocity, and time can be adjusted to your personal fitness level. She also advised against using any single exercise for a long time and to try to introduce variety into one’s exercise plan. “This workout is probably one of the easiest approaches to physical exercise, which is more important for everyone out there,” she concluded, “especially when they decide to start their workout regimes.” Takeaway The 12-3-30 treadmill challenge is a TikTok trend that promises to help people lose weight. It involves using a treadmill at 12% incline, at 3 mph, for 30 minutes a day. Fitness experts say it can help you burn more calories and build strength while still being lower-impact than running. Doing this workout along with a healthy diet can aid in weight loss. However, the steep incline and repetitive motion could set you up for joint or muscle strain or overuse injuries. It could also be too hard on your heart if you are new to exercise or have a heart condition. Beginners should start at a lower incline or work out for a shorter time. Incorporating rest and a variety of activities into your workout schedule is also a good idea.

The Western diet, which is high in ultra-processed foods, is a major cause of chronic inflammation. Kseniya Ovchinnikova/Getty Images A new study found higher levels of inflammation in colorectal cancer tumors, suppressing the body’s ability to fight the disease. Researchers note the typical Western diet is a driver of inflammation, while other studies have linked ultra-processed foods to inflammation. Experts recommend limiting or avoiding ultra-processed foods to reduce cancer risk, opting for healthier choices including whole grains, fruits, and vegetables. A new analysis of colorectal cancer tumors shows they have higher levels of inflammation and lack a natural ability to resolve the inflammation. The study, published December 10 in the journal Gut, examined 162 tumor samples from people with colorectal cancer. The findings indicate the lipid profile of colorectal cancer tumors exhibit a “distinct pro-inflammatory bias.” The researchers suggest employing “resolution medicine” as a treatment for colorectal cancer to reverse inflammation and restore the body’s healing mechanisms. They also note the typical Western diet has been strongly linked to chronic inflammation and the development and progression of colorectal cancer. Geoffrey Buckle, MD, a gastrointestinal oncologist at UCSF Health in San Francisco, noted the findings have the potential to expand the knowledge of cancer and inflammation. Buckle wasn’t involved in the study. “This is a fascinating study that looks at inflammatory changes in colorectal cancer and begins to paint a picture of how inflammation may arise in and around tumors,” Buckle said.  “Interestingly, it also explores the ways in which inflammation could be a target for future cancer treatment. This work is both interesting and very important. We have long suspected a link between inflammation and cancer, but little is known about the mechanistic underpinnings of this link. This study adds to a growing body of literature suggesting inflammation may play an important role in cancer development,” he told Healthline. Do ultra-processed foods raise colon cancer risk? In the United States, ultra-processed foods comprise more than 50% of daily caloric intake by adults. Ultra-processed foods are also a driver of inflammation. “Many things can increase the risk of inflammation in the body and since inflammation is the basis of many diseases, including cancer, finding anti-inflammatory approaches to offset inflammatory levels (such as limiting ultra-processed foods) and replacing them with foods that reduce inflammation make sense in light of the study’s findings,” Kristin Kirkpatrick, a dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine in Ohio, told Healthline. Kirkpatrick wasn’t involved in the new study. Wael Harb, MD, a hematologist and medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in California, not involved in the study, explained that ultra-processed foods not only lead to chronic inflammation but also immune suppression, “creating an environment conducive to cancer development and progression.” “The study published in Gut provides compelling evidence linking ultra-processed foods (UPFs) to an increased risk of colorectal cancer (CRC) and a diminished capacity for the body to combat the disease,” Harb told Healthline. How diet affects cancer risk For years, health experts have said the traditional Western diet followed by many people in the U.S. can raise a person’s risk of a number of cancers. They’ve also noted that diet is important for a person before, during, and after treatment for colorectal cancer. Ultra-processed foods, including sweetened breakfast cereals, candy, white bread, and chips, have been linked to an increased risk of diabetes, heart disease, and cancer. These foods are also linked to an increased risk of obesity as well as cognitive decline. “Diet is a significant factor and I will add that diet is also a modifiable risk (which differs from age, genetics, etc.),” Kirkpatrick said. “What we see from the data is that the risk for colorectal cancer related to your dietary pattern is not just what you consume regularly but also about what you limit. For example, high-fiber, high nutrient dense foods can help reduce risk, while processed red meat can increase risk. Regular physical activity, not smoking, and limiting alcohol intake are also modifiable factors,” she explained. Anton Bilchik, MD, a surgical oncologist as well as chief of medicine and the director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute in California, agrees there are other important elements in addition to diet. Bilchik wasn’t involved in the study. “There are several risk factors in the development of colorectal cancer. These include diet, obesity, family history and physical inactivity. All are important factors but there are likely many other risk factors that are yet to be defined,” Bilchik told Healthline. Harb is also in agreement. “While diet is a significant modifiable risk factor for CRC, other factors such as genetic predisposition, family history, age, smoking, alcohol consumption, physical inactivity, and obesity also play crucial roles,” he said. “A comprehensive approach to CRC prevention should address all these elements.” Harb added it’s also important to follow a healthy diet while undergoing cancer treatment. “Maintaining a healthy diet during CRC treatment is vital,” he said. “Proper nutrition supports the immune system, enhances tolerance to treatment, and improves overall well-being. Patients should focus on easily digestible foods, such as lean proteins, certain vegetables, and low-fat dairy, while ensuring adequate hydration.” “It is essential to maintain a healthy balanced diet during treatment because the immune system depends on nutrients to either eliminate cancer cells or prevent them from returning,” Bilchik added. Buckle listed some cautions when it comes to diet during cancer treatment. “We certainly encourage patients to try to eat healthy while they are being treated for colorectal cancer, but I also caution patients that adopting dietary changes when undergoing active cancer treatment can be challenging and likely has a small benefit at best,” he said. “There have been a number of studies looking at specific diets during cancer treatment such as ketogenic diet, Mediterranean diet, intermittent fasting, among others, and while studies have showed promising signals of benefit, further research is needed before ready for primetime or adopting as standard of care. While I do recommend patients try to eat healthy, I also remind patients that its OK to rely on comfort foods during treatment, particularly when dealing with some of the adverse effects of chemotherapy (e.g., loss of appetite, nausea, taste changes),” Buckle noted. The best foods to lower cancer risk To reduce cancer risk, Kirkpatrick recommended foods higher in fiber such as whole grains, fruits, and vegetables as well as foods in the allium family such as onions, garlic, and leeks. Harb suggested getting adequate fiber and antioxidants daily. “To lower CRC risk, I recommend a diet rich in unprocessed foods, including vegetables, fruits, whole grains, legumes, nuts, and lean proteins like fish and poultry,” he said. “These foods are high in fiber and antioxidants, which promote healthy digestion and support the gut microbiome, potentially offering protective effects against CRC. Limiting the intake of red and processed meats, as well as sugary and ultra-processed foods, is also advisable,” Harb added. “Fruits, vegetables, foods rich in omega 3 fatty acids such as salmon as well as foods with a high fiber content are all important to reduce the risk of developing colorectal cancer,” Bilchik noted. “We generally recommend that individuals drink alcohol in moderation, avoid tobacco use, and limit dietary intake of red and processed meat (e.g., sausages, bacon, ham, beef jerky, and other forms of meat that are smoked, salted, fermented, or cured),” Buckle said.  “We recommend adequate dietary fiber and calcium intake. We also recommend a diet with regular fruit and vegetable intake.” What to know about colorectal cancer Colorectal cancer is the second leading cause of cancer-related death in the U.S. The American Cancer Society (ACS) notes that the diagnosis rate and the death rate for colorectal cancer has been decreasing in the United States since the 1980s. The ACS attributes the decline to increased screening and adjustments in lifestyle factors. However, they add that most of the decrease has occurred in older adults while the rates among younger adults have been rising. Earlier this year, it was reported that early onset colorectal cancer in adults under the age of 50 has increased from less than 5 cases per 100,000 people in 1994 to 10 cases per 100,000 people in 2021. The American College of Physicians now recommends people start getting screened for colorectal cancer at age 50. Takeaway Researchers say chronic inflammation raises the risk of colorectal cancer as well as suppresses the body’s ability to fight the disease. The Western diet, which is laden with ultra-processed foods, is a major cause of chronic inflammation. Experts recommend limiting ultra-processed foods and consuming natural and healthier foods such as whole grains, vegetables, and fruits.

Jamie Foxx has revealed details about the “medical complication” he experienced in August 2023, sharing he experienced a stroke due to bleeding in his brain. Joe Maher/Getty Images Jamie Foxx has revealed details about the “medical complication” he experienced in August 2023, in his new Netflix special The actor experienced brain bleeding, known clinically as hemorrhagic stroke. Foxx has apparently made a full recovery but admits that he went through the “worst year” of his life. Jamie Foxx has broken his silence about the medical emergency he suffered in 2023, and he is grateful to be alive. After nearly two years of silence, the actor has revealed in his new Netflix special, “What Had Happened Was”, that he experienced brain bleeding and stroke.  “I was fighting for my life,” the 56-year-old said at the top of the special. He’d later strike a more somber tone, stating, “It is a mystery. We still don’t know exactly what happened to me. All I can tell you is that I appreciate every prayer because I needed every prayer.” Brain bleeding, clinically known as hemorrhagic stroke, is a serious and potentially fatal medical condition. It is caused by a blood vessel that ruptures and bleeds either within the tissue of the brain or in the space between the brain and the skull. During a hemorrhagic stroke, the brain is deprived of oxygen due to a lack of blood flow and pressure caused by blood pooling inside the skull. Hemorrhagic strokes are far less common, making up only about 13% of all strokes, compared to ischemic strokes. Foxx appears to have made a full recovery, dispelling rumors that he could no longer walk by dancing around the stage for the packed audience. Nonetheless, he has faced a challenging battle, with one doctor admonishing him that he would have to drop the “arrogant” act if he expected to make a full recovery. Why Jamie Foxx was hospitalized for brain bleeding News of Foxx’s “medical complication” initially broke back in April 2023, but the actor was tightlipped. Now he’s revisiting the moment in his special: “April 11, I was having a bad headache, and I asked my boy for aspirin, and I realized quickly that when you in a medical emergency, your boy don’t know what the f— to do. But I was having such a bad headache,” he recounted. “Before I could get the aspirin,” he continued, “I went out. I don’t remember 20 days.” The actor’s sister immediately sought out medical attention, only to be sent home by the first doctor, who did not believe his symptoms indicated a serious medical issue. However, his sister sensed the gravity of the situation and continued searching for another hospital. How can symptoms of a stroke be so easily misdiagnosed? Having a headache on its own is nonspecific, meaning there are plenty of reasons why someone could have one.  “A gentleman with sudden onset of headache without focal deficits, and the severity of the headache may or may not have improved to some degree — they might not have had the suspicion that he had a stroke, particularly with him being an otherwise young, healthy guy,” said Kendrick Johnson, MD, an assistant professor of neurosurgery at the Tulane University School of Medicine, told Healthline. He notes that it is often necessary to use some form of intracranial imaging, such as a CT scan or MRI, to identify bleeding in the brain. Foxx’s experience underscores the importance of being able to identify the signs and symptoms of stroke since immediate medical care can be the difference between life and death or permanent disability. How to identify signs of hemorrhagic stroke? “Sudden onset of headache is highly suspicious of acute bleeding in the brain. That’s a very common presentation, coupled with loss of consciousness,” said Johnson. A bad headache isn’t necessarily indicative of a stroke, most of the time. But, a particularly bad one could be. “We often refer to it as the worst headache of one’s life,” said Mitch Elkind, MD, MS, the Chief Clinical Science Officer of the American Heart Association.  Some forms of hemorrhagic stroke, such as subarachnoid hemorrhage, which is often caused by a burst brain aneurysm, are strongly linked to extreme headaches. “That is the one that classically causes the worst headache of one’s life,” said Elkind, “Sometimes there can be nausea and vomiting from that, and it can actually be a cause of sudden death. It can be so severe that there’s enough blood surrounding the brain that you can’t get normal blood flow into the brain.” It’s unclear if Foxx experienced a subarachnoid hemorrhage or another form of brain bleeding. But headache isn’t the only sign of hemorrhagic stroke either, and its symptoms can often be similar to the more common ischemic stroke.  “Depending on where the bleeding is, you can have any number of focal deficits, including weakness in one arm or leg, numbness and tingling in one arm or leg, difficulty speaking, difficulty understanding speech, visual difficulty; all those types of symptoms are indicative of having some insult to the brain,” said Johnson. To identify stroke, Elkind recommends memorizing the acronym FAST, which stands for: Face: Does the side of the face droop, or is it numb? Can the individual smile when asked? Arm weakness: Is one arm weak or numb? Can the individual raise both arms? Speech difficulty: Does the individual have slurred speech? Time to call 911: Stroke is always an emergency, and every minute counts. Note the time when symptoms first appeared and seek immediate medical attention. “We know that time is brain. So whether it’s a hemorrhage or an ischemic stroke, the faster somebody’s diagnosed and treated, the better they will do,” said Elkind. Takeaway Jamie Foxx experienced a hemorrhagic stroke and brain bleeding in August 2023 but appears to have made a full recovery. The actor described experiencing a terrible headache before losing consciousness. That description is consistent with the signs and symptoms of hemorrhagic stroke, particularly the form known as subarachnoid hemorrhage. Hemorrhagic stroke may also mirror common symptoms of ischemic stroke as well, such as arm or leg numbness, facial drooping, and slurred speech. Remember the acronym FAST to identify stroke symptoms, and always seek out immediate medical attention if you suspect a stroke.

New research from RVO Health found that a quitline-based program led to vaping cessation in 45% of young adults. supersizer/Getty Images Smoking rates in the U.S. are declining overall, but vaping remains more popular than ever, especially among young people. A new study found nearly half of young adults successfully quit vaping at 3 months with a quitline-based intervention. Overall, quit rates were higher than expected based on previous studies on smoking cessation among young adults, researchers say.  The quitline intervention that included nicotine replacement therapy (NRT) seemed most promising for quitting vaping. This is the first randomized trial testing NRT for vaping cessation. Participants also reported satisfaction with coaching calls, which researchers say likely contributed to the higher-than-expected quit rates. Quitlines are free telephone services for people who smoke and use tobacco that provide support to help them quit.  In the United States, more than 10 million people have reached out to a quitline to help them quit smoking, a promising intervention for successful smoking cessation, according to the Centers for Disease Control and Prevention (CDC).  Research on the effectiveness of quitlines has grown in recent decades.  Now, a new study from the RVO Health Center for Wellbeing Research found that a quitline-based intervention successfully helped young adults quit vaping. E-cigarettes are the most commonly used tobacco product among young people. The research, funded by the American Heart Association, was published in the American Journal of Preventative Medicine on December 11. The quitline intervention used in this study provided all participants with some form of treatment. The intervention yielded higher-than-expected quit rates, with nearly half (45%) of participants abstinent after three months. It’s the first large randomized trial examining the impact of a quitline-based intervention with nicotine replacement therapy (NRT). “These findings suggest that NRT is a promising intervention and needs further examination in future research trials,” said Katrina Vickerman, PhD, director of the Center for Wellbeing Research at RVO Health, a health information and services company that includes platforms like Healthline. “We were excited to see the success of young adults in this study with overcoming their addiction to the high levels of nicotine that many vaping devices can deliver,” Vickerman said. Quitline intervention led to successful vaping cessation While overall smoking rates in the U.S. have declined in recent years, vaping continues to be popular, especially among young people. In 2018, former U.S. Surgeon General Jerome M. Adams, MD, declared a vaping epidemic among youth and young adults.  The long-term effects of vaping are not fully understood, but emerging evidence cites cardiovascular disease and chronic obstructive pulmonary disease (COPD) as possible health risks.  Despite the prevalence of vaping and its possible consequences for human health, only a handful of large studies have tested effective vaping cessation strategies.  “When we initiated this study, there were no published vaping cessation trials to base our estimates on,” Vickerman told Healthline.  “Smoking cessation interventions for youth and young adults have historically achieved lower quit rates in randomized trials, which may reflect challenges engaging these groups in treatment studies. In this study, we provided everyone with treatment,” she explained.  “At the time we designed this study, there was very little information about dosing NRT for individuals who vape. We wanted everyone to speak to a quitline coach to allow for an assessment of their nicotine addiction, NRT dosing for those randomized to receive NRT through the study, and education on why and how to use NRT,” she said. For the study, Vickerman and co-leader Liz Klein, PhD, MPH of The Ohio State University College of Public Health, examined the effects of a two-call coaching protocol, mailed NRT, and a mobile health “mHealth” technology program. The mHealth program was delivered via text message and included links to quit resources like videos, podcasts, and online education content. The control group was a two-call coaching program only. From July 2021 through September 2022, researchers recruited young adults in the U.S. ages 18–24 who exclusively used e-cigarettes through ads on Facebook, Instagram, and social websites like Reddit. A total of 981 participants were eligible and randomized into four groups with a 2×2 design. After completing the first coaching call, 508 were fully enrolled. Participants who were enrolled vaped regularly, which researchers defined as 20 or more days in the last month. The four groups were broken down as follows: coaching calls (with no NRT or mHealth) coaching calls with mHealth (no NRT) coaching calls with NRT (no mHealth) coaching calls with mHealth and NRT The coaching calls were an important part of the study intervention. Vickerman said they follow quitline intervention protocols, which are based on social cognitive theory and current clinical practice guidelines for tobacco cessation.  The calls begin with a series of questions to understand a person’s tobacco use history, triggers for use, barriers to quitting, and strengths that can help with quitting. Vickerman noted the impact of these calls exceeded the researchers’ expectations. George Chaux, MD, board certified interventional pulmonologist and medical director of Interventional Pulmonary at Providence Saint John’s Health Center in Santa Monica, told Healthline he found the effectiveness of the coaching calls as the control intervention compelling. Chaux wasn’t involved in the study. “This study, although limited, suggests that coaching calls are sufficient alone,” Chaux told Healthline, adding that combined forms of NRT may be even more effective for vaping cessation. Why are quitlines so effective? Quitlines are confidential services that offer guidance, counseling, and self-help resources, with some providing free medications like NRT. They are available in every state in the U.S. and have the infrastructure to provide large-scale, effective, and cost-effective interventions for smoking cessation.   “[Quitlines] are effective in people who are motivated to quit smoking or vaping and simply need support to overcome the cravings of nicotine,” Chaux said. Vickerman noted that young adults in the study seemed more aware of NRT and more open to using it than anticipated. “In fact, 28% reported previous use of NRT before the start of the study, and a quarter of participants who were not provided NRT in the study sought out NRT on their own,” she said. While the 7% improvement in quit rates with mailed NRT was not statistically significant, Vickerman said the findings suggest that NRT is a promising intervention and needs further examination in larger trials.  “Our study was underpowered to detect a difference of this size; this would be a clinically important difference if it held up in a future, larger study,” she said. “Given that NRT appeared to be safe (with no unusual side effects) and acceptable for young adults in this study, we would feel comfortable dosing and mailing NRT without coach interaction in future studies. The mHealth intervention had a smaller effect but still warrants further investigation in future trials as mHealth interventions are easily scalable and can reach more individuals in need of help at a lower cost,” she continued. Vickerman added they would like to better understand which components of the quitline-based intervention are most effective for helping young adults successfully quit. “It may be that all of the intervention components are not needed, or that one component, like mHealth, is more successful in reaching and engaging participants, but some individuals who vape may need a higher level of support to be successful, like one-on-one coaching,” Vickerman said. “Understanding the impact of the individual components can inform how best to use public health resources and offer vaping cessation interventions through state quitlines. In future trials, we plan to expand who is eligible to individuals who both vape and use other tobacco products,” she concluded. Resources to help you quit Quitlines like 1-800-QUIT-NOW can help you quit smoking and vaping for good. Other quit resources include: Smokefree.gov We Are Truth Become an Ex Live Vape Free Quit For Life Takeaway Vaping is widespread among young people despite the possible health risks. A new randomized trial used a quitline-based intervention to help young adults quit smoking and found nearly half of the participants successfully abstained at 3 months. Researchers were surprised by higher-than-expected quit rates and how well the coaching calls resonated with the young adult participants who often prefer digital engagement. The quitline intervention that included nicotine replacement therapy (NRT) seemed most promising for vaping cessation.   Quitlines are free resources available in every state in the U.S., offering support and medications like NRT to help you quit for good. For more information, call 1-800-QUIT-NOW or visit Live Vape Free. RVO Health provides tobacco cessation services and is a vendor for numerous state quitlines in the U.S.

Better cardiorespiratory fitness translates to better cognitive health outcomes in older adults, according to new research. andreswd/Getty Images Cardiorespiratory fitness is associated with improved cognitive function in older adults. Researchers found that individuals with better cardiorespiratory fitness scored higher across five cognitive health domains. The findings illustrate that lifestyle choices, such as exercise, can significantly decrease dementia risk. Cardiorespiratory fitness among older adults is associated with better outcomes related to cognitive ability, including memory and executive functioning. According to new research, those benefits also appear to remain robust despite the presence of key risk factors for cognitive decline, such as old age and carrying the APOE4 gene, a predictor of Alzheimer’s disease. The findings were published December 10 in The British Journal of Sports Medicine. “We found that cardiorespiratory fitness — a measure of aerobic capacity that we can modify by engaging in regular aerobic exercise — was positively related to better cognitive performance across multiple domains,” first study author Lauren Oberlin, PhD, associate investigator at Advent Health and clinical assistant professor of psychiatry at Weill Cornell Medical College, told Healthline. “In addition, higher fitness levels were linked to better thinking and memory skills even among older adults at higher risk for cognitive decline,” she noted. The findings support recommendations for individuals of all ages, even older adults, to get more active.  Benefits across five cognitive domains For their research, Oberlin and her colleagues recruited 648 older adults for a physical test and a battery of cognitive assessments.  Participants were between 65 and 80 years of age, and predominantly (71%) female. Participants who engaged in less than 20 minutes per day of moderate-to-vigorous exercise three days per week or more over the past six months were excluded from the study. Those with severe mental health conditions or certain neurological conditions were also excluded, as were people with a recent history of cardiovascular events or type 1 diabetes. Enrolled participants took part in a VO2 max test on a treadmill to assess cardiorespiratory fitness. The test measures the maximum rate of oxygen that an individual’s body can utilize while exercising at maximum intensity. The higher the VO2 max score, the higher the level of cardiorespiratory fitness. Participants had an average VO2 max of 21.68 ml/kg/min, below what is considered a good VO2 max score for both men (30-40 ml/kg/min) and women (25-35 ml/kg/min). Following the VO2 max test, participants then took cognitive tests across five domains of brain function: Working memory: Short-term memory, like remembering a phone number while dialing. Episodic memory: The ability to recall specific events and details. Processing speed: How fast the brain can respond to new information. Executive function/attention control: The domain associated with decision making and planning. Visuospatial function: The ability to perceive and interpret spatial relationships, used for activities like driving and puzzle solving. Higher cardiorespiratory fitness, as indicated by the VO2 test, was associated with better performance across all five of these domains, regardless of age and the presence of the APOE4 gene. “This is a ray of hope,” James Powers, MD, professor of geriatric medicine at Vanderbilt University and director of the Middle Tennessee Geriatric Workforce Enhancement Program, told Healthline. Powers wasn’t affiliated with the research. “We’re finding that there indeed is a very real effect, a correlation between cardiovascular fitness, exercise, and cognitive status. This study is very important to us as we try to educate the community, and try to encourage our patients in lifestyle choices throughout their lifespan,” Powers said. “What we’re learning from studies like this, and there are others, is that we indeed can take some personal effort that can have a meaningful impact in our lives in terms of forestalling or preventing a risk of dementia,” he noted. In addition, the association was more prominent in women and participants taking beta-blockers. However, as an observational study, there is no recognized causation between taking those drugs and the cognitive benefits. “Beta-blockers can impact an individual’s ability to reach fitness-related thresholds,” Oberlin said. “It may be that maintaining higher fitness in the setting of chronic conditions treated by beta-blockers may be important for preserving executive functioning. However, since this is a cross-sectional study, we can only speculate on the nature of these relationships,” she added. Improving cardiorespiratory fitness at any age The Centers for Disease Control and Prevention (CDC) recommends 150 minutes per week of moderate-intensity physical activity, such as 30 minutes per day, five days per week. These guidelines include activities you might not think of as “exercise”, such as gardening and walking. It is especially important for older adults to maintain physical activity and cardiorespiratory fitness while minimizing the risk of injury. A workout plan for older adults may include activities such as: balance and flexibility exercise regular walks swimming or water aerobics strength training aerobics classes like Zumba The bottom line is that staying physically fit is not just about your body; it’s about your brain. “Every additional step you take is an investment in your brain health,” Lydia Bazzano, MD, PhD, director of the Tulane Center for Lifespan Epidemiology Research at Tulane University, told Healthline. Bazzano was not affiliated with the research. “Even if you’re just parking farther away and walking a little bit more toward your destination. Every extra bit of physical activity that you can get is a potential benefit to your brain,” she said. Takeaway Better cardiorespiratory fitness translates to better cognitive health outcomes in older adults, according to new research. The study’s findings, based on a VO2 max test, showed that individuals who were more fit performed better across five domains of cognitive ability, including memory and executive functioning. The study indicates that staying physically fit, even into older adulthood, is important for brain health.  Lifestyle choices, including exercise, can meaningfully impact risk of dementia and cognitive decline.

New research suggests that consuming sugar-sweetened drinks may raise your risk of cardiovascular disease, while eating the occasional sweet treat will not. Westend61/Getty Images A study found that sugary drinks increase cardiovascular risk. However, occasional sweet treats did not present the same risk. Experts say sugary drinks spike blood sugar and cause insulin resistance. Insulin resistance puts you at greater risk of cardiovascular disease. It is advised to keep your added sugar intake at 10% of calories or less. It’s well known that eating too much sugar is bad for health. However, a new study indicates that it may not just be the amount of sugar ingested but also where it’s coming from and the regularity with which we consume it. According to research published on December 9, 2024, in Frontiers in Public Health, having too much added sugar raises the risk of stroke or aneurysm. However, only consuming a few sweet treats was linked with a lower risk of cardiovascular disease. On the other hand, drinking sugar-sweetened drinks was associated with a higher risk of stroke, heart failure, and atrial fibrillation, per the study. Added sugar’s link to cardiovascular disease To conduct the study, the researchers examined data from two large studies: the Swedish Mammography Cohort and the Cohort of Swedish Men. They used diet questionnaires from these studies, done in 1997 and 2009, to get an idea of how people’s diets had changed. After ensuring that the two sets of data met the same conditions for inclusion and excluding independent risk factors, nearly 70,000 participants were included in the study. The research team then divided people’s sugar consumption into three categories: sugary toppings, treats, and sweetened drinks. They additionally identified seven cardiovascular diseases, including atrial fibrillation, aortic aneurysms, aortic stenosis, ischemic stroke, hemorrhagic stroke, heart attack, and heart failure. The study participants were monitored until they either died, were diagnosed with one of the diseases of interest, or at the end of the follow-up in 2019. Altogether, almost 26,000 people ended up being diagnosed with cardiovascular disease. The researchers used the data collected to analyze how the different patterns of sugar consumption influenced people’s risk of developing cardiovascular disease. Sweetened drinks were found to have the worst effect on health, increasing the risk of ischemic stroke, heart failure, atrial fibrillation, and aortic aneurysm. Further, consuming more added sugar in general contributed to the risk of ischemic stroke, aortic aneurysm, and heart failure. Having only occasional treats, however, yielded better results than having no treats, per the researchers. While they were unable to explain this effect, they suggested that it might be because the individuals who ate no treats at all had highly restrictive diets or other health problems. However, they believe these findings indicate that extremely low sugar intake may not be needed to benefit cardiovascular health.  Why sweet drinks increase risk more than occasional treats Michelle Routhenstein, MS RD CDCES CDN, cardiology dietitian and owner at Entirely Nourished, explained the difference between sweetened drinks — for example, sodas, energy drinks, and sweetened teas or coffees — by saying that these beverages have a high glycemic index, which means they rapidly spike blood sugar levels. “This leads to a corresponding spike in insulin, the hormone responsible for helping cells absorb glucose,” she added. Routhenstein went on to explain that consistently consuming high-sugar drinks can overwhelm your body’s ability to handle the high influx of sugar. This contributes to insulin resistance, she explained, which is a condition where your body’s cells lose their responsiveness to this hormone. “Over time, this can result in impaired glucose metabolism, which is linked to increased fat storage, inflammation, and damage to blood vessels — all risk factors for cardiovascular disease,” said Routhenstein. On the other hand, occasional treats do not create this state of overwhelm. “Since they’re infrequent, they don’t create a pattern of chronic overconsumption, allowing the body to process glucose normally without long-term disruption to metabolic health,” she concluded. What is considered to be an ‘occasional’ treat Bharathi Ramesh, MS, who is a nutritionist and clinical research professional in New York, clarified the term, saying, “‘Occasional’ typically means consuming sweet treats sparingly — no more than once or twice a week, depending on overall dietary habits and individual health goals.” Additionally, Ramesh noted that the American Heart Association (AHA) recommends keeping added sugar below 10% of daily calories. “For example, in a 2,000-calorie diet, this amounts to less than 50 grams (about 12 teaspoons) of added sugar per day,” she said. Ramesh offered the example of a standard 12-ounce can of soda, which contains about 35-50 grams of sugar. This already exceeds the AHA’s recommendation for most people, she said. However, a smaller serving, such as 6 ounces, which has 18-20 grams, could potentially fit into your allowance if you avoid most other sugar sources. “Similarly, a small treat, such as a single cookie or a modest slice of cake with about 15-20 grams of sugar, could also align with the daily limit,” said Ramesh, “provided overall sugar intake from other foods and drinks is carefully managed.” She further advised that when buying sweet drinks, it’s essential to look for hidden sugars in beverages like flavored coffee, sports drinks, and fruit juices. These can add up quickly. “Opting for water, unsweetened teas, or beverages with no added sugar helps maintain balance while allowing for occasional indulgences,” suggested Ramesh. For sweet treats, she said it’s crucial to keep an eye on portion sizes in order to avoid exceeding the added sugar limit set by the AHA. “Regular exercise and a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains further mitigate the potential adverse effects of occasional sugary treats,” said Ramesh. Takeaway New research indicates that it’s not just how much sugar we are consuming but also the source and how often we have it. Sugary drinks were associated with a greater risk of cardiovascular disease. However, occasional sweet treats did not present this same risk. Nutrition experts say regularly having sugary drinks spikes blood sugar and creates insulin resistance, which can increase your cardiovascular risk. Occasional treats, however, do not overwhelm your body’s ability to handle the extra sugar. The AHA recommends consuming no more than 10% of your daily calories in the form of added sugar. This equates to about 12 teaspoons of sugar with a 2,000-calorie diet.

Nurse practitioner Tim Nicaise tried everything to lose weight without success. Then his doctor prescribed the drug Contrave and his life changed. Image Provided by Tim Nicaise Nurse practitioner Tim Nicaise reached 300 pounds before turning to anti-obesity medication. After years of trying to lose weight and improve his health, his doctor recommended Contrave. A year after stopping the medication, Nicaise has maintained an 85-pound weight loss. Tim Nicaise grew up competing in gymnastics, which helped him maintain a weight of about 140 pounds for most of his life. However, in his late 20s, he began socializing and eating out more, and in his early 30s, after becoming a dad, life stressors began to push him toward an unhealthy relationship with food. As a nurse practitioner, the pressure of caring for people also played a part, especially during the pandemic. “Once the pandemic hit…my job really pivoted to crisis mode where I was seeing patients who were dying that shouldn’t be dying, so patients who one week or two weeks prior were walking and healthy,” Nicaise told Healthline. “My mental health was just depleted at that time, and food became even more of a comfort for me…. you had to do whatever you could do to feel better at that point and get yourself through the day.” In 2023, Nicaise reached 300 pounds, was prediabetic, and had sleep apnea. He was also taking three blood pressure medications. “I didn’t even look like the same person. I hated looking in the mirror. I hated everything about myself at that point,” he said. For the previous six years, he tried to get healthy by reading wellness books and following different diets like Weight Watchers and Keto. However, nothing worked. “I had really damaged and altered my body so much that I needed a complete overhaul of who I was; not just diet, but exercise, mental health, setting boundaries with family,” said Nicaise. Turning to medication In January 2023, Nicaise’s doctor suggested he consider taking an anti-obesity medication because he was on the brink of needing a fourth blood pressure medication. At first, he was apprehensive about taking an anti-obesity medication due to stigma. “It almost seemed like it was an easy way out, and I had failed. I am a medical professional and am not a person [who goes to] a pill for every ill situation,” he said. Due to insurance coverage issues, Nicaise was not eligible to take a GLP-1 drug like Zepbound or Wegovy. However, he did get preauthorization from his insurance to cover Contrave, an oral combination of bupropion and naltrexone. “Bupropion, famous by trade-name Wellbutrin for depression, is a dopamine/norepinephrine reuptake inhibitor, which increases those brain hormones in the areas of the hypothalamus which send signals to reduce appetite,” Karl Nadolsky, DO, a clinical endocrinologist and obesity specialist at Holland Hospital and clinical assistant professor of medicine at Michigan State University, told Healthline. Naltrexone is an opioid antagonist approved for alcohol misuse disorder. Nadolsky said it blocks the negative endorphin feedback, and this blocking helps to amplify the benefits of bupropion. “Contrave also works on the mesolimbic areas of the brain and seems to have more benefits in those who describe ‘cravings’ or ‘food addiction,’” Nadolsky said. Differences between Contrave and GLP-1 drugs like Ozempic There are several differences between Contrave and GLP-1 receptor agonist medications like Ozempic, Wegovy, and Zepbound. First, the two medicines in Contrave target the pathways known to regulate mood, energy expenditure, cravings, and pleasure sensation in the brain, said Allison Rhodes, MD, dual-certified obesity medicine and internal medicine physician at The Ohio State University Wexner Medical Center. “GLP-1 receptor agonists are incretin mimetics, a.k.a. similar copies of our own gut hormones. GLP-1 slows gastric emptying, increases release of insulin when sugar (glucose) is present, suppresses glucagon secretion and therefore liver glucose output, stimulates glucose uptake into cells, and increases proliferation of the cells in the pancreas that make insulin,” Rhodes told Healthline. GLP-1s also increase glucose uptake and storage in muscles and decrease hunger through multiple pathways in the brain. “Overall, these collective effects reduce food intake, increase satiety, and improve glucose metabolism, which can lead to robust weight loss,” said Rhodes. While Contrave has no direct benefits for diabetes, Nadolsky said GLP-1s can improve pancreatic insulin secretion and glucagon inhibition of the liver. Side effects from each may vary too, said Caroline Messer, MD, an endocrinologist at Northwell Lenox Hill Hospital. “Contrave may cause some fatigue, anxiety, agitation, and increased risk of seizures. The side effects from GLP1s are almost exclusively gastrointestinal in nature,” she told Healthline. However, more serious side effects have also been reported. Contrave is typically much cheaper, and there are coupons that can make the medication affordable, Messer noted. The way the medications are taken also varies. While Contrave is a pill that is taken twice daily, the most common forms of GLP-1s used for weight loss are subcutaneous injections given once a week. “Naltrexone has a half-life of 5 hours, and extended-release bupropion has a half-life of 21 hours, whereas weekly dosed GLP-1 receptor agonist medications have a half-life of 7 days,” Rhodes said. Weight loss differences between Contrave and GLP-1s like Ozempic The average weight loss with Contrave is more modest than semaglutide or tirzepatide. “But for those who respond early, as assessed by 5% weight loss in the first few months, average around 11% weight loss, which is very clinically meaningful,” said Nadolsky. After six months of taking Contrave, Nicaise lost 100 pounds. In addition to taking the medication, he ate a low-carb diet and practiced intermittent fasting. He also walked every day, ensuring he reached either 20,000 steps or 10 miles. He also continued to see a therapist he had been going to for years for additional support in his weight loss journey. “[She helped me on how] I can mentally get myself in a better place to lose the weight and become physically more well, along with mentally more well,” said Nicaise. He said the process of losing weight was largely connected to his mental well-being and that Contrave provided a psychological benefit. “I would say it calmed my desire to comfort myself with food. I used to think about food all the time and snacking was a huge thing for me and it dampens that desire to reach out to food and it allowed me to find other avenues like exercise and meditation….I was replacing times that I didn’t need to eat with other activities,” he said. Nicaise has been off Contrave for a year and has gained back 15 pounds. He has lower cholesterol, blood sugar, and blood pressure and no longer has sleep apnea. He continues to follow the same diet, and his daily walks have turned into daily runs. He also continues to see his therapist regularly. He now takes naltrexone alone for its mental health benefits. “My weight loss journey has changed my life like a complete 180,” he said. “I’m happier. I’m not as irritable…I feel better, and the most unexpected of the weight loss journey is honestly getting my self-esteem back and self-confidence.” Encouraging others to begin their weight loss journey For others who want to improve their health through weight loss, Nicaise’s biggest advice is to reject being embarrassed about how they reached their current weight and instead look forward. “Don’t be embarrassed to talk to your doctor about it. If your doctor doesn’t want to talk to you about it, find a new doctor,” he said. “Your weight plays such a role in so many aspects of your health and once you can get that thing under control, the changes you notice in your day-to-day life are just extraordinary.” Because every person has unique risk factors that contribute to the development of overweight and obesity, your doctor can determine which type of medication is best for you. “Obesity is a chronic, multifactorial disease that requires a multifaceted, individualized approach to create a sustainable, adaptive plan that manages nutrition, physical activity, behavior, and selection of pharmacotherapy to optimize healthy weight loss,” said Rhodes. 

The 90-30-50 diet involves eating 90 grams of protein, 30 grams of fiber, and 50 grams of fat per day to promote weight loss. FG Trade/Getty Images The 90-30-50 diet is trending now on TikTok. It was created to aid weight loss with the autoimmune disease Hashimoto’s. It advocates eating specific amounts of protein, fiber, and fats. Eating these nutrients can help metabolism, satiety, blood sugar, and inflammation. However, it may not be right for all people. Consult with a professional for advice. Whatever you’re looking to do, there’s sure to be a TikTok trend to show you how, and weight loss is no exception. What’s trending now? Courtney Kassis‘ 90-30-50 diet. The registered dietitian says she created the plan to help with weight gain associated with Hashimoto’s thyroiditis after she received a diagnosis for the autoimmune disease. What is Hashimoto’s thyroiditis? This autoimmune disease causes your body to attack its own thyroid tissue, leading to inadequate production of thyroid hormone. In addition to weight gain, it can cause symptoms such as fatigue, joint pain, constipation, intolerance to cold, depression, and skin and hair changes. Although this diet was formulated by a dietitian, TikTok tends to spawn many less-than-healthy trends. That’s why Healthline spoke with other nutrition experts to weigh in on this plan’s effectiveness and highlight any potential drawbacks people should consider before following it. What is the 90-30-50 diet? To understand what the 90-30-50 diet is, we need to talk about what those three numbers in the name mean. Trista Best, MPH, RDN, LD — who is a Registered Dietitian Nutritionist at The Candida Diet, an Environmental Health Specialist, and an Adjunct Nutrition Professor — told Healthline this approach requires dieters to hit three daily targets: 90 grams of protein, 30 grams of fiber, and 50 grams of fat. “Following the 90-30-50 method does not create a calorie deficit as most diets do,” she added, “but focuses rather on consuming a significant amount of these three nutrients.” Best explained that eating protein helps the body repair muscle tissue, preserves muscle, and improves satiety. “Building and preserving muscle during weight loss is essential to keeping metabolism high as lean muscle burns calories at a high rate,” she said. According to Best, the diet recommends fiber because it supports a healthy gut, increases satiety, and helps balance blood sugar. Finally, she said, getting plenty of healthy fats aids in nutrient absorption, energy, and hormone regulation. “This combination of benefits can aid in preventing overeating and fat storage,” said Best. Is the 90-30-50 diet effective for weight loss? Shelley Balls, MDA, RDN, LDN — a Registered Dietitian Nutritionist for Consumer Health Digest — said the diet should be “very effective” for weight loss, echoing what Best said about protein helping to retain muscle mass, thus keeping your metabolic rate high. “Consuming more protein throughout the day will help you feel more satisfied and help you make healthier food choices,” she said. Dietary fiber’s ability to help you feel full faster and keep you full longer is also beneficial to weight loss, per Balls. She additionally noted that the anti-inflammatory effects of eating healthy fats can help promote weight loss. “Studies show when saturated fats are replaced with healthy fats, LDL cholesterol levels decrease, waist circumference decreases, and other health biomarkers improve,” said Balls. They can also help with satiety and prevent blood sugar spikes. She noted that both of these will help you with your weight loss goals. Best, however, pointed out that while the diet may be effective for weight loss, it may not be sustainable in the long run. “This is primarily due to the rigidity required in eating that may cause some to feel overly restricted,” she said. This might lead to rebound weight gain once the plan is stopped. Are there any health risks associated with the 90-30-50 diet? There are some potential issues with this diet since it doesn’t address the unique needs of every individual. “Individual macronutrient targets may not be met through this method depending on the degree of activity, health conditions, or the elderly,” said Best. Balls additionally pointed out that if you are not very active, this amount of protein could be too high for your needs. “Those with kidney disease may also want to talk to their doctor before consuming this much protein,” she advised. Even if you don’t have kidney disease, the Academy of Nutrition and Diet suggests that it’s a good idea to speak with a Registered Dietitian Nutritionist before starting a new diet. They can help you understand whether a particular dietary plan is right for you. Takeaway The 90-30-50 diet is trending on TikTok. This diet emphasizes eating 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats every day. The creator of the diet formulated it to help her lose weight after she was diagnosed with Hashimoto’s thyroiditis. Experts say eating plenty of these nutrients helps with metabolism, satiety, blood sugar balance, and inflammation, which can help aid weight loss. However, they caution that this diet may be challenging to follow in the long term. It might also not be appropriate for all people, for example, those with kidney disease. Speak with a health professional, such as a doctor or registered dietitian, to determine whether this dietary plan is appropriate for your needs.

Drug manufacturer Eli Lilly says their drug Zepbound is more effective than Wegovy for long-term weight loss. Shelby Knowles/Bloomberg via Getty Images Zepbound led to more long-term weight loss than Wegovy in a new clinical trial from drugmaker Eli Lilly. Lilly officials said 31% of people taking Zepbound lost at least 25% of their body weight compared to 16% of study participants who took Wegovy. Experts note that weight loss drugs can only be effective if a person eats a healthy diet and engages in regular physical exercise. Zepbound is more effective at long-term weight loss than Wegovy, according to clinical trial results released by drug manufacturer Eli Lilly. Eli Lilly officials report that in their SURMOUNT-5 clinical trial Zepbound led to significant weight loss in 20% of study participants compared to nearly 14% in participants who took Wegovy. They also reported that 31% of people taking Zepbound achieved at least 25% body weight loss compared to 16% for those taking Wegovy. On average, people taking Zepbound lost about 50 pounds, while those taking Wegovy dropped about 33 pounds. The phase 3b clinical trial included 751 people in the United States and Puerto Rico. The participants were either overweight or had obesity in addition to at least one other comorbidity, such as hypertension, obstructive sleep apnea, or cardiovascular disease. None of the participants was diagnosed with diabetes. The participants were given a maximum tolerated dose of either Zepbound or Wegovy. The trial period lasted for 72 weeks. Eli Lilly officials say they plan to publish these results in a peer-reviewed journal as well as present their findings at a major medical conference next year. “Given the increased interest around obesity medications, we conducted this study to help healthcare providers and patients make informed decisions about treatment choice,” said Leonard Glass, MD, senior vice president of global medical affairs at Lilly Cardiometabolic Health, in a statement. Should you take Zepbound or Wegovy? Experts noted that this latest clinical trial backs up previous research showing the effectiveness of Zepbound. “This is not new information. I have seen other studies demonstrating more effectiveness with Zepbound over Wegovy. Zepbound affects two hormone receptors (Wegovy affects one) to induce satiety and slow the GI tract,” said Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California. Ali wasn’t involved in the clinical trial. Ali noted that these findings may help people make a choice about which weight loss medication to take. “The type of weight loss drug (or diabetes drug) can make a difference for some patients,” he told Healthline. “Some may be more sensitive to one medication or the other, and therefore, experience more side effects. Others may have more efficacy with one or the other. Additionally, some insurance providers may cover one medication and not the other.” Dan Azagury, MD, the section chief of Minimally Invasive and Bariatric Surgery at Stanford University in California, said access to weight loss medications is the bigger issue. Azagury wasn’t involved in the clinical trial. “The challenge we face right now is being able to give patients access to any medication. Insurance coverage is extremely challenging (not to mention shortages). At this point, if we can get a patient on either [Zepbound or Wegovy], it’s a win,” he told Healthline. Weight loss drugs require commitment Experts agree that a weight loss drug cannot be entirely effective unless a person eats a healthy diet and exercises regularly. Adequate sleep and stress reduction are also beneficial. Ali said it’s important for people to know that weight loss drugs, even with a regimen of diet and exercise, are not quick fixes. “Weight loss medications entail a long-term commitment. These medications are started at a low dose and slowly increased to allow the body to acclimate. Some patients do not see the expected weight loss results until they get to the higher doses,” he noted. “It is also important for the patient to be aware that many patients will regain significant weight after stopping these medications.” Azagury agreed that people taking weight loss drugs should be aware of the long-term commitment. “They should be OK with the idea that it might be forever,” he said. “The vast majority of patients need to take it for life in order to avoid regaining weight. The only established way to get off the drug without significant weight regain is bariatric surgery.” How weight loss drugs work Zepbound, Wegovy, Ozempic, and Mounjaro are all drugs that are injected on a weekly basis. Zepbound and Mounjaro are manufactured by Eli Lilly and contain the active ingredient tirzepatide. Zepbound is prescribed for weight management, while Mounjaro is prescribed to treat type 2 diabetes. Ozempic and Wegovy are manufactured by Novo Nordisk and contain the active ingredient semaglutide. Wegovy is prescribed for weight management and Ozempic is prescribed to treat type 2 diabetes. All of them mimic the effects of the gut hormone GLP-1 to suppress the appetite of the person taking the medication. Tirzepatide, the key ingredient in Zepbound and Mounjaro, stimulates the GIP and GLP-1 receptors. Learn more about how to get GLP-1 medications like Zepbound and Mounjaro from vetted and trusted online sources here: How to Get Zepbound: What We Know So Far Where to Buy Zepbound Online How to Get Mounjaro (Tirzepatide) Where to Buy Mounjaro (Tirzepatide) Online Where to Buy Ozempic Online Where to Buy Ozempic Online How to Get Wegovy for Weight Loss In Person and Online How to Get a Wegovy Prescription Online All weight loss drugs may come with side effects ranging from nausea to constipation to abdominal pain to fatigue. In severe cases, a person can have serious gastrointestinal issues. Numerous studies have reported significant long-term weight loss benefits from the proper use of these medications. There has also been research indicating these drugs can help prolong a person’s life by reducing their risk of cardiovascular disease and cancer. In March 2024, the Food and Drug Administration gave Novo Nordisk permission to list heart-related benefits on Wegovy’s label. In June 2024, results from a clinical trial indicated that Zepbound and Mounjaro may help reduce sleep apnea events. In addition, some people with rheumatoid arthritis report that using GLP-1 drugs has helped reduce symptoms from their condition. Takeaway Eli Lilly officials reports their drug Zepbound is more effective than Wegovy for long-term weight loss. In a clinical trial, 20% of Zepbound participants achieved significant weight loss, compared to nearly 14% of Wegovy participants. The 72-week trial included 751 people who were either overweight or had obesity and at least one other comorbidity. None of the participants had been diagnosed with diabetes.

A new observational study concludes that dark chocolate, compared to milk chocolate, could help lower type 2 diabetes risk by 21%. Liudmila Chernetska/Getty Images A new study suggests that dark chocolate consumption is associated with a significant reduction in type 2 diabetes risk. Milk chocolate was not linked to type 2 diabetes risk but was instead associated with excessive long-term weight gain. Swapping dark chocolate for milk chocolate could benefit health, but experts say moderation is key. The best way to reduce the risk of type 2 diabetes is by following a healthy eating pattern low in refined carbohydrates and sugar and getting regular exercise. Dark chocolate is considered a healthy indulgence, with plenty of research supporting the benefits of this nutritional powerhouse, even for those with type 2 diabetes. Some studies have explored the positive effects of cocoa antioxidants on type 2 diabetes risk, but the findings have been inconsistent. Fewer studies have compared the effects of dark chocolate to those of milk chocolate. An observational study published online on December 4 in The BMJ suggests that dark chocolate, not milk chocolate, may help lower the risk of type 2 diabetes (T2D). Participants who consumed five or more weekly servings of dark chocolate had a 21% lower risk of developing type 2 diabetes. The researchers also found that milk chocolate had a minimal effect on diabetes risk. Instead, it was linked to excessive long-term weight gain, a known risk factor for type 2 diabetes. “Our findings suggest that not all chocolate is created equal,” lead author Binkai Liu, a doctoral student in the Department of Nutrition at Harvard T.H. Chan School of Public Health, said in a statement.  “For anyone who loves chocolate, this is a reminder that making small choices, like choosing dark chocolate over milk chocolate, can make a positive difference to their health.” How dark vs. milk chocolate affects diabetes risk Harvard researchers used data from 192,000 adults in the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study. Participants reported their diabetes status, body weight, and food habits, including chocolate consumption, over a 30-year period. All subjects did not have diabetes at the start of the study. By the end of the study, almost 19,000 people were diagnosed with type 2 diabetes. Of the nearly 112,000 people who reported chocolate intake, 5,000 developed the condition. Compared to subjects who rarely consumed chocolate, those who consumed at least 5 ounces of chocolate per week had a 10% reduced risk of developing type 2 diabetes. However, those who consumed dark chocolate experienced the greatest risk reduction. For every serving of dark chocolate consumed each week, there was a 3% reduced risk of developing type 2 diabetes. Overall, those who consumed dark chocolate had a 21% lower risk of developing the condition. However, milk chocolate consumption contributed to long-term weight gain, likely due to higher levels of lactose and added sugar. “We were most surprised by the stark contrast in the impact of dark and milk chocolate on diabetes risk and long-term weight management,” Binkai told Healthline.  “Despite having similar energy and saturated fat levels, dark chocolate appears to offer protective effects, likely due to its rich polyphenol content. This intriguing difference highlights the potential role of polyphenols in shaping health outcomes and warrants further exploration,” she added. The authors say choosing dark chocolate over milk chocolate could positively impact health. However, they note that participants’ chocolate intake was relatively low compared to the national average. These findings, therefore, may not apply to those who consume a lot of chocolate.  Additionally, Binkai noted the researchers did not have data on specific percentages of cocoa in chocolate or on specific brands or quality of chocolate consumed (i.e., whether it was organic or conventional). “To confirm these findings, further research should focus on conducting randomized controlled trials among middle-aged participants, ideally with longer durations. Such studies would help establish causality and provide deeper insights into the underlying mechanisms driving these associations,” she said. Why is dark chocolate so healthy? Dark chocolate is a rich source of antioxidants, which could help lower inflammation and reduce insulin resistance in type 2 diabetes. Dark chocolate contains at least 50% cocoa, while milk chocolate contains less cocoa and often more added sugar. The higher the cocoa and lower the sugar content, the greater the health benefits.  “Cocoa is rich in bioactive compounds such as flavan-3-ols, which have been shown to improve insulin sensitivity and exhibit antioxidant and anti-inflammatory properties. These polyphenol compounds likely play a key role in the observed reduction in type 2 diabetes risk,” Binkai explained. “While dark and milk chocolate contain similar levels of saturated fat and sugar, we observed a clear difference in their associations with weight gain. The exact mechanism remains unclear, but it is possible that the polyphenols in dark chocolate counteract the negative effects of saturated fat and sugar on weight gain and other cardiometabolic outcomes. This protective factor may be less present or absent in milk chocolate due to its lower cocoa content,” she said. Kelsey Costa, MS, RDN, a registered dietitian nutritionist and founder of Dietitian Insights, explained further that, unlike milk chocolate, dark chocolate is rich in flavonoids like epicatechin and catechin. Costa wasn’t involved in the study. “While the mechanisms aren’t entirely clear, flavonoids appear to improve insulin sensitivity by enhancing endothelial (blood vessel cell) function, reducing oxidative stress, and regulating glucose metabolism,” Costa told Healthline. “Dark chocolate flavonoids may also inhibit certain enzymes, like alpha-glucosidase, which breaks down carbohydrates into glucose in our small intestine. Inhibiting this enzyme may slow glucose absorption and help prevent post-meal blood sugar spikes,” she noted. “These potential effects contribute to dark chocolate’s role in reducing the risk of type 2 diabetes and promoting metabolic health, unlike milk chocolate, which usually contains far more added sugar and fewer of these beneficial compounds,” she said. Costa explained that true dark chocolate with at least 70% cocoa content is higher in antioxidants and lower in sugar compared to other forms of chocolate. “Dark chocolate (70%) has a lower glycemic index than milk chocolate, leading to a slower, more gradual rise in blood sugar levels. This is likely due to its unique composition, which includes healthy fats like cocoa butter, powerful flavonoid antioxidants, and a lower sugar content,” she said. Everything in moderation, even dark chocolate Dark chocolate comes in many forms and varies in cocoa percentages, quality, manufacturing processes, etc. Some brands may contain unhealthy hidden ingredients and higher amounts of sugar. Despite the known benefits, dark chocolate is often high in sugar and fat and may not be the best recommendation for lowering diabetes risk, according to Pouya Shafipour, MD, board certified family and obesity medicine physician at Providence Saint John’s Health Center in Santa Monica, CA. Shafipour was not involved in the study. “It’s not really standardized like a drug or a specific supplement,” Shafipour told Healthline. “Is it something that I would recommend as a treatment modality for diabetes? Probably not. It would be an alternative healthy snack for people to have 4 to 5 ounces a week as a treat in place of milk chocolate, candy, or other sweets,” he said. For those at risk for prediabetes and type 2 diabetes, Shafipour recommended capping your dark chocolate intake at 5 ounces per week. “Insulin resistance and higher fasting glucose are not uncommon. Everything in moderation,” he said. Costa agreed but said most healthy individuals can safely consume 1 to 2 ounces of 70% dark chocolate daily.  “Be mindful of calorie intake when adding dark chocolate to your diet, and choose options with minimal added sugar. If it fits your budget, choose organic, fair trade varieties for a healthier and more ethical option,” she said. “Dark chocolate will offer the most benefits when enjoyed in moderation as part of a balanced, plant-rich diet.” Other ways to reduce diabetes risk Swapping dark for milk chocolate may not be enough to reduce the risk of type 2 diabetes, especially if you have a genetic predisposition or other risk factors like high body mass index (BMI). Shafipour recommended individuals at risk follow a low- or no-carbohydrate diet and adhere to a healthy eating pattern like the Mediterranean diet. He also recommended practicing intermittent fasting (IF) and getting enough dietary fiber. A few servings of dark chocolate a week may be OK for most people. Other ideas for antioxidant-rich snacks include: apples berries melons grapefruit cucumber black or green tea Diet aside, lifestyle choices can make a big impact on diabetes risk. To stay healthy long term, experts generally recommend the following: regular physical activity non-exercise physical activity (i.e., taking the stairs) limit or avoid alcohol quit smoking (if you smoke) getting 7–8 hours of quality sleep Takeaway Dark chocolate, in moderation, can be a healthy indulgence for people with type 2 diabetes, a condition that causes blood sugar levels to spike. A new observational study concludes that dark chocolate, compared to milk chocolate, could help lower type 2 diabetes risk by 21%. Experts say dark chocolate should be consumed in moderation alongside a healthy, balanced diet low in carbohydrates and sugar and rich in antioxidants. Healthy lifestyle habits, like regular exercise and adequate sleep, are also beneficial for maintaining overall health.