europe.tianmedical.com blogger

Finding your medical specialty: Embracing uncertainty in clinical rotations

Tue, 08 Apr 2025 11:00:17 +0000

We have all been asked the infamous question as medical students: “What kind of doctor do you want to be, or what specialty do you want to specialize in?” If you have already made up your mind, answering this question can be exciting; if not, it can be extremely intimidating. Regardless of what drew you

Heating Pads and Blankets Linked to ‘Toasted Skin Syndrome’

Tue, 08 Apr 2025 00:00:00 +0000

Picture this: it’s a chilly night, and you’re snuggled up with a warm blanket and a hot water bottle pressed against your skin. It feels good, but there’s a downside — that cozy habit could be harming your skin. Toasted skin syndrome, also called erythema ab igne (EAI) — Latin for “redness by fire”¹ — is a sneaky condition that happens when you use heat sources like laptops, heating pads or space heaters for too long.

You won’t feel a burn right away, but over time, it leaves your skin looking blotchy and irritated. Whether you tend to use heating pads in winter or have a habit of keeping a laptop on your lap, now’s the time to learn about this hidden skin risk, why it’s dangerous, how to stay safe and what to do if it happens to you.

What Is Toasted Skin Syndrome?

Toasted skin syndrome is a skin problem that shows up when you let moderate heat sit on your skin for too long. It’s not like a hot stove burn you’d notice instantly. Instead, it’s a slow process — your skin gets “cooked” little by little.

• What causes toasted skin syndrome? Everyday items you probably use without thinking twice. Heating pads for sore muscles are a big one. So are electric blankets to warm your bed, or even your laptop resting on your lap while you binge-watch shows. Space heaters too close to your skin² or hot water bottles pressed against your stomach can do it too. Basically, if it’s warm and stays on your skin for extended periods, it could be trouble.

• How do you spot it? Check your skin for a lacy, net-like pattern — think red, brown or purple patches that look a bit like a fishnet stocking. You might also feel some itching or a mild burning sensation. If you don’t catch it early, those marks can stick around for good.

Think of it like a mild sunburn, but instead of the sun, it’s your heating pad or laptop doing the damage. Imagine someone who uses a hot water bottle every night for cramps — one morning, they spot an unusual pattern on their stomach. That’s toasted skin syndrome sneaking in.

Why Your Cozy Habit Could Be Riskier Than You Think

At first, toasted skin syndrome might not seem like a huge deal. After curling up with a heating pad, your skin might get red or a little patchy, and could itch a bit. Stop using the heat, and it usually fades. Annoying? Sure. Dangerous? Not yet.

• Damage from toasted skin syndrome can become permanent — If you keep using that heat day after day, more serious problems result. Those patches can turn permanent. Your skin might stay brown or purple, and it could even get thinner over time.

• There’s a risk of skin cancer — In rare cases, ignoring toasted skin syndrome could lead to bigger trouble. If the heat exposure continues, the condition could progress to skin cancer, including Merkel cell carcinoma, basal cell carcinoma and squamous cell carcinoma.³ You might also end up with scars or skin that feels unusual to touch.

Take the case of a healthy 40-year-old man, described in the Indian Journal of Occupational & Environmental Medicine, for example.⁴ He noticed a brownish pattern on his stomach. Turns out, he worked as a software engineer and had been resting his laptop right on his bare skin for hours every day for years, and sometimes it got hot.

Doctors determined he had toasted skin syndrome from the laptop's heat. They told him to stop putting the laptop on his skin, and after six months, the discoloration went away on its own.

How to Enjoy the Heat Without the Hurt

You don’t have to give up your favorite heat sources — just use them smarter. Here’s how to keep your skin safe:

• Avoid putting a laptop on your lap — When using a laptop computer, always keep it away from your body, such as on a desk. Aside from protecting your skin, this is important to avoid excessive exposure to dangerous electromagnetic fields (EMFs).

• Ditch heating pads and electric blankets — The warmth they provide is not worth the risk to your skin and the EMFs it generates so close to your body. Use regular blankets instead.

• Put something in between — When using a hot water bottle, place a towel or blanket between your skin and the heat. It’s like a shield that spreads the warmth so it’s not too intense.

• Set a timer — Don’t let hot items sit on your skin for more than 20 to 30 minutes. Think of it as a quick break for your skin.

Looking for ways to stay warm without the danger? Try these:

• Saunas — In addition to warming you up, heat therapy, such as sauna use, activates molecular processes that increase energy expenditure and fat burning.⁵

• Warm baths — Soaking in the tub heats you up naturally — no gadgets needed.

• Heated gel packs — These cool off on their own, so you won’t overdo it.

• Get moving — A quick walk around your house warms you up without any heat sources.

When should you worry? If you see those lacy marks and they don’t fade after a few days off the heat, talk to a doctor. Definitely call if you feel pain, spot blisters or notice swelling.

How to Heal Your Skin and Keep It Safe

If your skin’s already showing signs of toasted skin syndrome, you can start fixing it at home. Try these:

• Cool it off — Grab a cool washcloth to soothe the itching and redness.

• Moisturize — Slather on some aloe vera or coconut oil to hydrate the area and help it heal.

• Ditch the heat — Stop using heat on that spot pronto — it’s the fastest way to let your skin recover.

Want to stop it from coming back? Here’s what to do:

• No direct heat — Always use a barrier — don’t let heat touch your skin directly. And, as mentioned, don’t keep a laptop on your lap — and ditch heating pads and electric blankets to protect yourself from EMFs.

• Wear loose clothes — An extra layer helps protect you from heat sneaking through.

• Ease up on the temperature — Even small changes, like lowering your car seat heater, keeps your skin safer.

Whether it’s a heating pad, laptop or space heater, too much heat can damage your skin — not to mention expose you to EMFs — and if you ignore it, the risks get worse. The good news? It’s easy to prevent it with simple steps like using a barrier and avoiding electric blankets and heating pads.

If it’s already started, a little care will often help your skin heal, but if the damage persists, seek help from a health care practitioner. And next time you’re tempted to crank up the heat next to your skin, think twice to keep your skin happy.

FAQs About Toasted Skin Syndrome

Q: What are the symptoms of toasted skin syndrome?

A: You’ll see a lacy, net-like pattern — red, brown or purple — along with some itching or burning. Remember, these patterns can become permanent with continued heat exposure and are a sign to eliminate the heat source immediately.

Q: Can toasted skin syndrome lead to skin cancer?

A: Rarely, yes. If you let the damage continue for years, there’s a small chance it could turn serious. Additionally, continued exposure to heat sources like laptops and electric blankets also increase exposure to harmful EMFs, which have their own health risks.

Q: How can you prevent Toasted Skin Syndrome?

A: Use a towel as a barrier, limit heat to 20 to 30 minutes and keep the heat low. Further, avoid placing laptops on your lap and consider eliminating electric blankets and heating pads altogether to minimize both heat damage and EMF exposure.

Q: What’s the best way to treat it at home?

A: Stop the heat, use a cool washcloth and moisturize with aloe or coconut oil. Consistent and immediate removal of the heat source is the most important step in home treatment.

Q: When should you see a doctor?

A: If skin marks don’t fade in a few days, or you see pain, blisters or swelling, get help fast. Early consultation helps prevent the condition from progressing to more serious complications, including skin cancer.

The Symptom-Centered Model of Conventional Medicine

Tue, 08 Apr 2025 00:00:00 +0000

Modern health care is failing to make people healthier. Chronic diseases like diabetes, heart disease, and autoimmune disorders are more common than ever, yet doctors continue to rely on the same outdated strategies.

Instead of looking at the root cause of disease, the medical system focuses on treating symptoms. You feel pain? Take a pill. Your blood pressure is high? Here's another prescription. But masking symptoms doesn't lead to real healing — it just keeps you on an endless cycle of medication, side effects, and more health problems.

The real issue is that conventional medicine ignores the role of cellular energy in maintaining health. Every function in your body depends on your cells producing enough energy. When energy production slows down, disease develops. But instead of focusing on restoring this energy, most treatments just manage the symptoms that appear when things start breaking down.

If you've ever wondered why so many people take daily medications yet never seem to get better, you're not alone. The health care system isn't designed to heal — it's designed to keep people coming back for more treatments. It's time to rethink the way you approach your health. By understanding how the symptom-centered model works and how it keeps people trapped in a cycle of illness, you'll be able to take control of your health and start looking for real solutions.

Why the Current 'Band-Aid' Approach Fails to Heal

When you visit a doctor for a chronic health problem, a part of the usual procedure is leaving with a prescription. If your cholesterol is high, you get a statin. If your blood sugar is high, you get insulin. If you're feeling anxious or depressed, you're handed an antidepressant. These medicines are sometimes even framed as "preventive" treatments, but none of them address why your body is out of balance in the first place.

• Medications suppress symptoms, not root causes — Your body doesn't just randomly produce too much cholesterol or struggle with blood sugar regulation. These are signs of deeper metabolic dysfunction.¹ Instead of investigating the cause, you get medications to suppress symptoms so that you feel like the problem is being managed.

• Symptom management maintains the disease state — If you need to take medication for life to stay "healthy," then it's not truly preventing anything. Instead, it's maintaining a disease state while keeping symptoms under control.

• Statins lower cholesterol but ignore arterial damage — These drugs lower cholesterol, but cholesterol itself isn't the root cause of heart disease. Your body produces cholesterol because it is essential for cellular integrity, hormone synthesis, tissue repair, and overall health.²

Heart disease is more likely driven by endothelial damage from poor diet, smoking, pollution, toxins, and stress. When the arterial walls are damaged, your body sends cholesterol as part of the repair process.

• Cholesterol is a response to damage, not the cause — Cholesterol accumulates at damaged sites as a response to injury, not the cause of it. Lowering cholesterol without addressing these underlying causes does nothing to prevent heart disease.

Worse, statins have damaging side effects, including muscle pain, fatigue, cognitive impairment, and an increased risk of diabetes by disrupting glucose metabolism.³ So, while your cholesterol numbers look better on paper, your overall health is actually declining.

• Insulin use doesn't reverse insulin resistance — Insulin injections lower blood sugar, but they don't fix the reason your body became insulin-resistant in the first place. Over-relying on insulin also worsens your condition by contributing to weight gain and further metabolic dysfunction.^4,⁵ Hence, the solution isn't more insulin — it's restoring proper energy production in the cells by addressing diet, movement, and environmental stressors.

• Antidepressants create the illusion of healing — Antidepressants follow the same flawed approach. They are overprescribed, given to people who may not actually need them, and used as a quick fix for emotional distress rather than true clinical depression.^6,⁷ This creates a false sense of improvement while underlying issues, like chronic stress, poor diet, sleep deprivation, and unresolved trauma, remain unaddressed.

• Long-term use leads to new side effects — Over time, the reliance on antidepressants leads to long-term use, even when the original problem has improved or was never severe enough to require drug intervention in the first place.

Antidepressants also put you at risk of side effects, ranging from dizziness, restlessness, headaches, and dry mouth,⁸ to emotional numbness, psychosis, cognitive decline, and suicidal ideation. Read "The Dark Side of Antidepressants" to learn more about the side effects of this drug.

• Even heartburn medications make the problem worse — Proton pump inhibitors (PPIs) commonly prescribed for acid reflux work by blocking stomach acid production. However, contrary to popular belief, heartburn is often caused by having too little stomach acid, not too much.

Taking a PPI worsens the underlying issue by further reducing your stomach acid levels. They've also been linked to a higher risk of heart problems like myocardial infarction.⁹ Find out more about the dangers of PPIs in "More Proof Heartburn Products Are Dangerous."

• Suppressing symptoms doesn't restore health — This symptom-first approach is the reason so many people take medications for life without getting better. If medications actually prevented disease, then chronic illness rates should be going down, but they aren't.

More people than ever are on prescription drugs, yet chronic disease is at an all-time high. This is because you can't drug your way to better health. When you only treat the surface-level problem, the real issue continues to get worse beneath it.

The Rise of Polypharmacy

Most people don't realize how widespread prescription drug use has become. According to the U.S. Centers for Disease Control and Prevention (CDC),¹⁰ nearly half of all U.S. adults (49.9%) take at least one prescription drug every month, and almost a quarter (24.7%) take three or more.

Alarmingly, 13.5% of people take five or more prescriptions in a 30-day period, contributing to the staggering 1 billion medications provided or prescribed annually. This phenomenon is called polypharmacy, which means taking multiple medications at once.

• Polypharmacy creates a dangerous cycle of dependency — A person might start with a single blood pressure medication, but within a few years, they're on drugs for cholesterol, reflux, diabetes, and depression. Every new prescription is meant to "help" manage symptoms, but in reality, it creates a dangerous spiral of drug dependency.¹¹

• Multiple medications increase the risk of serious side effects — Polypharmacy comes with serious risks, as the interactions between multiple medications can lead to unpredictable side effects. For instance, a blood pressure medication combined with an antidepressant increases the risk of falls, dizziness, and cognitive decline.¹²

Meanwhile, acid reflux drugs taken with osteoporosis medications reduce calcium absorption and lead to bone fractures.¹³ Statins mixed with diabetes medications disrupt blood sugar regulation even further.¹⁴

• Medications become lifelong crutches — Over time, polypharmacy turns into dependency, where people can't function without their daily medications.¹⁵ Many drugs cause withdrawal effects if you try to stop taking them, making it feel like you "need" them forever.

Antidepressants, for example, cause severe withdrawal symptoms if stopped too quickly.¹⁶ Acid reflux medications create a rebound effect, where stopping them makes your reflux worse than before.¹⁷

• Side effects lead to more prescriptions — The long-term side effects of medications often create new health problems. For example, pain medications damage the liver,¹⁸ antidepressants cause weight gain,¹⁹ and blood pressure medications lead to chronic fatigue.²⁰

Instead of solving health problems, medications often create new ones that require even more prescriptions. This is how people end up on an expanding list of drugs, never actually improving their health.

• Prescriptions are rarely reevaluated — Doctors seldom reassess whether all prescribed medications are still needed. Once a prescription is started, it often becomes permanent, even when the original condition has improved.²¹

• The real goal is restoring proper function — Medications should be used as short-term interventions to help the body rebalance — not as lifelong crutches. Instead of focusing on adding more drugs, the real goal should be finding ways to support the body's natural ability to function properly.

To learn how to assess whether your current prescriptions are excessive and causing more harm than good, read "How to Tell if You're Overprescribed Medications."

Real Stories of Medications Creating More Problems Than They Solve

Most people believe that if they follow modern medicine, they'll get better. But for many, that simply isn't true. You might know someone who did everything right — took the prescribed medications, followed the recommended treatments — yet their health still declined. Sometimes, medications that are meant to help end up doing more harm than the original condition they were prescribed for. This cycle happens all the time.

• Dora's Parkinson's diagnosis reversed by stopping medication — The World Health Organization has published a series of real-life cases where patients were harmed rather than helped by the drugs they were prescribed.²² Among those case studies we have Dora, a 79-year-old woman, developed uncontrollable shaking, head bobbing, and tongue movements.

She was diagnosed with Parkinson's disease and told nothing further could be done. However, during their discussion, the doctor noted that the only time she'd seen a reversal of symptoms was in cases of drug-induced Parkinson's. This prompted Dora's daughter to review her mother's long list of prescriptions. Within a week of stopping all medications, Dora's symptoms disappeared, and she regained her independence.

• Naila was nearly placed on long-term opioids for no reason — Naila, an 88-year-old woman, was prescribed oxycodone for pain after fracturing her back, adding to the 10+ medications she was already taking. When she returned for a follow-up, her back had healed, but instead of discontinuing the oxycodone, the doctor suggested placing her on a long-term pain management plan. This would have left her on a powerful opioid she no longer needed.

Fortunately, Naila's daughter questioned this decision. She asked the doctor to review every medication her mother was taking and check whether each one was still necessary. One by one, they went through the list, and to their shock, all but one medication was removed. Naila had been continuously taking drugs for conditions she no longer had because the doctor kept prescribing them instead of reassessing their need.²³

• Rahul's case shows what happens when no one steps in — Dora and Naila were fortunate to have someone advocating for their health, but how many others are still taking unnecessary medications without questioning them?

Rahul, a 76-year-old man, was one of those people. He was given a diuretic for high blood pressure. Three weeks later, he developed a urinary tract infection, which doctors believed was caused by dehydration from the diuretic. Instead of adjusting his treatment, they simply added more medications — a course of antibiotics and an ACE inhibitor to replace the diuretic.

Rahul also had Type 2 diabetes and was prescribed insulin, an oral diabetes medication, and a cholesterol-lowering drug. When community health pharmacists reviewed his medications, they found he was on a higher starting dose of the ACE inhibitor, which was causing dizziness and fainting. He was also taking a double dose of cholesterol medication by mistake and storing his insulin in the freezer, making it ineffective.²⁴

• Patients are rarely monitored after prescriptions are written — These cases, documented by the WHO,²⁵ reveal a troubling reality in which patients are often prescribed medications without being monitored to determine whether the drugs are actually helping or causing harm.^26,²⁷

• Being proactive is essential to avoid harm — Overprescription, misdiagnosis, and dangerous drug interactions put many people at risk every year.²⁸ This is why patients and their families need to be proactive in questioning medications, asking about possible risks, and ensuring prescriptions are necessary. Too often, people assume that more medications mean better health — but in most cases, they do just the opposite.

The Wakeup Call

The epidemic of chronic disease we face today is not just a matter of genetics or aging — it is a direct consequence of systemic failures in medicine, nutrition, and consumer health education. For decades, conventional medicine has focused on treating symptoms rather than addressing the underlying cause of disease.

• Symptom management is not health care — If you follow this model, you'll likely find yourself on a lifetime of prescriptions, managing symptoms but never truly healing. This is not real health care — it's simply disease management.

• Healing begins by challenging the status quo — To change the course of your health, you must step outside the symptom-centered approach. This means questioning unnecessary medications, re-evaluating long-term prescriptions, and actively working toward reducing dependency on pharmaceutical interventions whenever possible.

• Your body knows how to heal if you let it — True healing doesn't come from simply waiting for the next prescription. It comes from supporting your body's natural ability to repair and restore itself.

• Modern medicine has failed to deliver health — Just because the current system is broken doesn't mean you have to follow it. The good news is that chronic illness is largely preventable and, in many cases, reversible.

• Start where health truly begins — The key to reversing the current trajectory of declining health is to focus on where true health begins — at the cellular level. It's time to stop treating the body like a collection of symptoms and start supporting it as a whole, self-healing system.

Frequently Asked Questions (FAQs) About Modern Medicine and Chronic Disease

Q: Why doesn't modern medicine actually heal chronic diseases?

A: Because modern medicine often treats symptoms instead of fixing what's causing the problem. You're given pills for blood pressure or pain, but the underlying issues, such as poor diet, low energy, or stress, are never addressed.

Q: What happens if you stay on medication for years?

A: Long-term medication use can lead to new health problems. Many drugs come with side effects that cause fatigue, weight gain, or other issues — and often lead to more prescriptions over time.

Q: What is polypharmacy and why is it dangerous?

A: Polypharmacy means taking multiple medications at once. This increases the risk of side effects, drug interactions, and confusion. It's common in older adults and makes health problems worse instead of better.

Q: Can medications do more harm than good?

A: Yes. Some people are given drugs they no longer need or never needed in the first place. Over time, this leads to more health problems, especially when no one checks whether those prescriptions are still necessary.

Q: How can I take control of my health without relying on drugs?

A: Start by restoring cellular energy through nutrition, movement, sleep, and environmental detox. Remove what's harming your body and give it what it needs to work better. Many health problems improve when you fix the basics.

Test Your Knowledge with Today's Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

How can you improve your diet by following the traditional eating habits of your ancestors?

Eat organ meats, bone broths, saturated fats, and seasonal fruits and veggies
Traditional diets prioritized whole-animal consump

Limiting TV Time Helps Reduce Heart Disease Risk

Tue, 08 Apr 2025 00:00:00 +0000

Heart disease is the leading cause of death worldwide, taking an estimated 17.9 million lives each year.¹ In the U.S., it’s the leading cause of mortality, accounting for one in five deaths. According to the U.S. Centers for Disease Control and Prevention (CDC), one person dies from this condition every 33 seconds.²

Your everyday habits play an important role in the state of your heart and overall health. One recent study confirms this — according to their findings, spending hours in front of the TV raises your risk of cardiovascular disease, and limiting your television time significantly reduces it.

Too Much TV Time Raises Your Heart Risk — Even if Your Genes Say Otherwise

A recent study published in the Journal of the American Heart Association (AHA) looked closely at the connection between television viewing, genetic risk for Type 2 diabetes, and the development of atherosclerotic cardiovascular disease (ASCVD), a condition wherein there’s a buildup of plaque in the arteries, leading to heart attacks, strokes, and other circulation problems. ASCVD affects two out of three people with Type 2 diabetes.³

• Investigating the link between prolonged TV time and heart disease — The researchers of the featured study wanted to know if sitting in front of a screen for hours every day could make heart disease more likely, even for people genetically predisposed to Type 2 diabetes. They analyzed data from 346,916 adults (with an average age of 56 years old) in the UK Biobank over nearly 14 years, making this one of the largest studies of its kind.

• The participants included healthy adults — None of them had heart disease or Type 2 diabetes when they enrolled. The researchers calculated each person’s genetic risk using 138 specific genetic variants associated with Type 2 diabetes. The goal was to see if those with medium or high genetic risk were more likely to develop heart disease based on their daily television habits.

• The results — According to their findings, people who watched two or more hours of television daily had a 12% higher risk of developing heart disease compared to those who watched for one hour or less — and this was true regardless of their genetic background.⁴

Limiting TV Time Reduces Your Heart Disease Risk, Even if You Have a High Risk for Type 2 Diabetes

Being sedentary, such as spending hours sitting in front of the television, directly affects your metabolism and circulation. It slows blood flow, encourages clot formation, and raises triglyceride levels. It’s also often paired with unhealthy eating habits like mindless snacking and sugary drinks. Over time, this combination will silently push you toward a heart attack or stroke.

• One surprising detail stood out — The researchers found that even if someone had high genetic risk for Type 2 diabetes, their 10-year absolute risk of heart disease was actually lower if they limited television time to less than one hour per day. Specifically, their risk was 2.13%.⁵

However, in people with low genetic risk who watched two or more hours daily, their risk jumped to 2.46%. In other words, sitting less helped more than good genes did.

• Each additional hour of TV time increased the risk of ASCVD by 3% — While that might seem small, add those hours up over weeks, months, and years, and you’re looking at a significant cumulative effect.

The biggest jump in heart disease risk appeared when television viewing exceeded two hours per day. At that point, sedentary behavior, poor circulation, and unhealthy eating habits — all connected to prolonged sitting — likely contributed to plaque buildup in arteries.

• Two hours (or more) of TV per day caused heart disease risk to soar — For people in the highest genetic risk group, watching two or more hours of television per day caused their risk of ASCVD to soar. They experienced the worst outcomes in the study.

But here’s good news — Even if you have a family history or genetic markers of Type 2 diabetes, cutting your daily television time to less than an hour could make a major difference. Damon L. Swift, Ph.D., FAHA, chair of the AHA’s Physical Activity Committee and an associate professor at the University of Virginia in Charlottesville, Virginia, commented:

“These findings add to the evidence that sitting time may represent a potential intervention tool to improve health in people in general, and specifically for people with a high risk for Type 2 diabetes. This is especially important because people with Type 2 diabetes are at a heightened risk for cardiovascular disease compared to those who do not have diabetes."⁶

Watching Too Much TV Is One of the Most Damaging Lifestyle Habits

The researchers pointed out why television viewing is particularly harmful compared to other types of sitting — aside from the long hours you spend glued to your chair, it often goes hand-in-hand with unhealthy eating habits and even alcohol intake. This combination increases weight gain, raises blood sugar, and spikes inflammation — all of which damage the arteries over time.⁷

• Watching TV tends to displace physical activity — When you’re sitting for hours, you’re not moving or stimulating circulation. The body’s metabolic rate slows, and blood flow becomes sluggish. These changes set the stage for heart disease, which is particularly dangerous for people with Type 2 diabetes, as they already have an increased risk.

• Watching TV for long periods slows down your glucose metabolism — When you’re sedentary, such as when you’re watching TV, your muscles are not pulling glucose from the bloodstream efficiently. Over time, this contributes to higher blood sugar levels and insulin resistance.

The pancreas is forced to work harder, and arteries face damage from elevated blood glucose. Elevated triglycerides and LDL cholesterol levels further clog arteries, setting the stage for heart attacks and strokes.

• Long hours sitting in front of the TV leads to endothelial dysfunction — This is a condition wherein the inner lining of your arteries stops working correctly. The endothelium normally helps regulate blood vessel dilation and keeps blood flowing smoothly. When that function breaks down, clots form more easily, and plaque buildup accelerates. Add genetic risk for Type 2 diabetes into the mix, and these issues compound.

Finally, prolonged sitting triggers low-grade, chronic inflammation, which damages blood vessels and accelerates the process of atherosclerosis. This inflammation is worsened by unhealthy food choices and poor metabolic control. Combined with genetic risk, these factors multiply your chances of developing heart disease.

What Does Excessive Sitting Do to Your Body?

Excessive sitting has been linked to dozens of chronic diseases. In his book, “Get Up!: Why Your Chair Is Killing You and What You Can Do About It,” Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, notes there are about 10,000 publications showing that sitting is harmful to your health.

• Sitting is not supposed to be a way of life — Being glued to your chair, whether in front of the desk or while watching TV, puts you in a very unnatural posture that is bad not only for your back but also your metabolism.

• Being sedentary is associated with poor health outcomes — Sitting and other forms of prolonged, uninterrupted sedentary time promote cardiometabolic disorders, obesity, depression and all-cause mortality in adults and in children is linked to obesity, anxiety and depressive symptoms.⁸

• The human body was designed to be active — The reason why prolonged sitting impairs health and promotes disease has to do with the molecular cascades that occur upon standing. Within 90 seconds of rising from sitting to standing, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol — which are mediated by insulin — are activated.

• Being active energizes your cells — These cellular mechanisms are also responsible for pushing fuels into your cells and, if done regularly, will radically decrease your risk of illnesses. But when you stop moving for extended periods of time, it’s like telling your body it’s time to shut down and prepare for death.

The remedy is simple — Avoid sitting and get more movement into your daily routine. Learn more about this when you read “Take a Stand: The Dangers of Prolonged Sitting.”

Prolonged Sitting Takes a Toll Even if You Exercise

Many people defend their sedentary lifestyle by claiming that they “offset” the time they spend sitting down by exercising. But this is simply not the case.

• Exercise cannot undo the damage of prolonged sitting — Rather, it’s the combination of bouts of exercise and chronic bodily motion (such as shifting posture while standing) that brings about the greatest health benefits.

• Being sedentary puts you at risk of early death (even if you exercise) — A 2015 study published in PLoS One found that, compared to those who exercised often and engaged in few sedentary behaviors, those who rarely exercised and spent many hours sitting had an almost eightfold increased risk of dying prematurely.⁹

• The detrimental effects of sitting outweigh the benefits of physical activity — Another systematic review that looked at 47 studies of sedentary behavior confirmed that the time a person spends sitting each day indeed produces detrimental effects that outweigh the benefits reaped from exercise.¹⁰

Exercise is one of the best preventive strategies against common chronic ailments, and while you can engage in different workout routines, there is one basic physical activity you can incorporate in your daily routine — walking. It’s free, easy to do and cannot be overdone (unlike high intensity training or strength training). For more information, read “Whether You Count Steps or Time Your Walk, What Matters Is Getting Outdoors.”

Sit Less to Protect Your Heart and Overall Health

If you’re worried about heart disease — especially if you know you have a family history or genetic risk for Type 2 diabetes or other chronic diseases — spending less time sitting down in front of the TV is one of the simplest ways to take control of your health.

Small, steady changes make a real difference, so here are practical, doable steps for you to adapt to your daily routine.

1. Limit TV to one hour or less daily — If you’ve been watching two or more hours each day, start cutting back. Keep your TV time under an hour, and if you use streaming services, set a timer to avoid the automatic next episode. If you love shows, watch them while walking slowly on a treadmill or doing gentle stretches.

In addition, screen time has been linked to sleep deprivation and behavior issues particularly in the youth. Read “Too Much Screen Time Linked to Sleep and Behavior Problems in Children” for more information.

2. Move every 30 minutes — Even if your job or lifestyle involves sitting, make an effort to break it up. Set a reminder to stand up and move around every half hour. Walk around your house, climb stairs, or step outside for fresh air. Invest in a standing desk or walking pad to help you stay active, even if you’re working.

Short bursts of activity help your circulation and prevent dangerous blood pooling in your legs. I do this myself and notice better energy and clearer focus throughout the day.

3. Swap screen time for light activity — If you find yourself scrolling or watching out of boredom, replace that time with simple activities. Do light chores, walk your dog, or even tidy up your space. These small movements help keep your metabolism active. If you’re a parent, involve your kids and make it a family habit. Your body will thank you for every bit of movement you add.

4. Improve your snacking habits — TV time often means grabbing chips, sugary drinks, or alcohol — all of which harm your heart. If you sit down to watch something, keep fresh fruit or a glass of water with lemon nearby instead. If you’re someone who struggles with nighttime cravings, sipping warm herbal tea helps curb the urge for junk food.

5. Incorporate walking into your lifestyle — Whenever you can, walk instead of driving or sitting. If you’re making a phone call, walk while you talk. Park further from the entrance when you run errands. If you have a dog, add an extra loop to your usual walk. Walking doesn’t require gym memberships or fancy equipment — it’s free, easy, and one of the most effective ways to lower your heart disease risk.

Frequently Asked Questions (FAQs) About TV Time and Heart Disease

Q: How does watching too much TV increase heart disease risk?

A: Spending hours in front of the TV slows your circulation, raises blood sugar, and encourages weight gain. When you sit for too long, blood flow becomes sluggish, and arteries become prone to plaque buildup. This increases your chance of heart attacks and strokes. Watching two or more hours daily raises your heart disease risk by 12%, even if you don’t have a family history of heart problems.

Q: If I have a family history of diabetes, does reducing TV time really help?

A: Yes, according to research published in the Journal of the American Heart Association. Even people with high genetic risk for Type 2 diabetes had a lower chance of developing heart disease when they limited television viewing to less than one hour per day. Their risk was 2.13%, compared to 2.46% in those with low genetic risk who watched two or more hours daily.

Q: How much does each extra hour of TV time affect my heart health?

A: Every additional hour of television viewing increases your risk of developing atherosclerotic cardiovascular disease by 3%. Over time, this builds up, leading to serious consequences for your heart and blood vessels. Reducing your daily TV time is one of the simplest changes you can make for better heart health.

Q: Why is sitting in front of the TV worse than other types of sitting?

A: Watching TV often goes hand-in-hand with unhealthy habits like snacking on junk food and sugary drinks. This combination spikes blood sugar and triglyceride levels, slowing glucose metabolism and causing damage to arteries. Unlike other forms of sitting, TV time tends to displace physical activity and keeps you completely still for long stretches.

Q: What simple steps can I take to lower my heart disease risk?

A: Cut your TV time to under one hour per day, move every 30 minutes, swap screen time for light activity, improve your snacking habits, and walk whenever possible. These small, steady actions protect your arteries, keep your metabolism active, and help your heart work the way it’s supposed to.

Disability insurance done right: the financial lifeline every physician needs

Mon, 07 Apr 2025 19:00:54 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! We have a special sponsored episode from Set for Life Insurance. Joining us today is Jamie Fleischner. She is the founder and president of Set for Life Insurance. With over 32 years of experience in the industry, Jamie has helped countless

Why real therapy isn’t just about crisis

Mon, 07 Apr 2025 17:00:56 +0000

Maybe you’ve struggled to put the shattered mirror of yourself back together, and you don’t want to unearth what you’ve been able to put to rest. Plenty of people decide that psychotherapy is not for them, and we are, as our own individual, sovereign self, the best judge of our needs. As someone looking from

Why real therapy isn’t just about crisis originally appeared in KevinMD.com.

Beyond survival: How nerve repair is reshaping outcomes in jaw surgery

Mon, 07 Apr 2025 15:00:03 +0000

John Németh, winner of multiple Blues Music Awards, built his life and musical career as a singer and harmonica player. But X-rays taken during a routine dentist visit threatened to change that. John’s dentist discovered an ameloblastoma, a benign but aggressive tumor, that was rapidly growing in his jaw and chin and needed to be

The forgotten patients: When missing people are just lost

Mon, 07 Apr 2025 11:00:35 +0000

I am a true crime buff, and I work in the emergency department. Sometimes the two seem to blur together. In my career, I have followed my patients to the coroner’s office, going to see the autopsies on traumas, sudden deaths, or sometimes murders. We can do CT scans or MRIs. I can look at

Weekly Health Quiz: DMSO, Microplastics, and Mitochondrial Dysfunction

Mon, 07 Apr 2025 00:00:00 +0000

1 What happens to your brain cells when your mitochondria lose their efficient shape?

They produce more energy to compensate for the loss
They release electrons that form reactive oxygen species
When mitochondria lose their shape, electrons leak out and form reactive oxygen species, damaging brain cells. This harms, not helps, their function. Learn more.
They absorb extra calcium to stabilize their function
They release antioxidants to protect against stress

2 Why is collagen so vital for your health?

It’s rare in the body and boosts muscle growth
It’s a minor protein that largely improves energy levels
It’s abundant and greatly supports digestion
It’s the most abundant protein, supporting skin, joints, gut, and bones
Collagen, the body’s most abundant protein, supports skin elasticity, joint health, gut function, and bone strength. It’s not rare, minor, or limited in its benefits. Learn more.

3 Why is U.S. health care spending failing to improve your health?

It’s too low to address chronic diseases effectively
It focuses on emergencies, not chronic disease prevention
It exceeds $4.5 trillion yearly, but chronic diseases still rise
The U.S. spends over $4.5 trillion annually on health care, yet chronic diseases like heart disease, cancer, and diabetes keep increasing. The focus isn’t on preventing these preventable conditions. Learn more.
It prioritizes cheap treatments over costly disease management

4 How can you improve your blood sugar control through gut health?

Boost mitochondrial health, eat healthy carbs, and supplement with Akkermansia
Optimizing gut health with mitochondrial support, healthy carbs, and Akkermansia supplementation enhances glycemic control and metabolic function. Other options miss key steps or disrupt the balance. Learn more.
Support mitochondria with low-carb diets and add targeted supplementation
Eat high-carb foods and add Akkermansia for balance
Focus on eliminating mitochondrial toxins by going low-carb and taking supplements

5 How can you use DMSO to protect yourself from radiation-related harm?

Apply it before radiation exposure to prevent cell damage and aid healing
DMSO prevents radiation damage to cells and heals existing injuries when applied before exposure, benefiting cancer patients and those getting CT scans. Other options misalign with its proven timing and effects. Learn more.
Take it after radiation to boost energy in damaged cells
Use it during radiation to enhance cell growth safely
Apply it weekly to reverse long-term radiation effects over time

6 How can you lower your exposure to microplastics in daily life?

Drink bottled water, wear synthetics, and store food in plastic wraps
Use tap water as is, choose cotton clothes, and heat food in plastic
Boil water occasionally, wear polyester, and switch to plastic containers
Filter your water, wear natural fibers, and use non-plastic food packaging
Filtering water, choosing natural fiber clothing, and using non-plastic packaging effectively reduce microplastic exposure. Other options increase or only partially address the issue. Learn more.

7 What symptoms might you notice if you have too much vitamin D?

Feeling restless and struggling to sleep
Increased thirst, fatigue, and digestive issues
Excessive vitamin D can lead to hypercalcemia, which often causes symptoms like increased thirst, fatigue, and digestive issues due to elevated blood calcium levels. Learn more.
Noticing sharper focus and mental clarity
Having stronger, less brittle bones

Test Your Knowledge With

The Master Level Quiz

1 How can you best support your mitochondrial health daily?

Cut out seed oils and optimize carbs, sun, toxins, and NAD⁺ levels
Eliminating seed oils, optimizing carbs, reducing toxins, getting sun, and boosting NAD⁺ levels support mitochondrial health. Other options harm or neglect these key strategies. Learn more.
Minimize vegetable oil intake and limit carbs for steady energy
Avoid sunlight and focus on high-carb foods
Reduce seed oils in your diet and take more supplements to balance toxin exposure

2 What should you be cautious about when vaping, since it affects how you detect gum disease?

It increases gum bleeding, making infections easy to detect
It suppresses gum bleeding, hiding early signs of gum disease
E-cigarettes suppress gum bleeding, which makes it harder for you to notice early signs of gum disease, even though inflammation and tissue damage are still occurring. Learn more.
It causes immediate tooth loss, signaling gum problems
It reduces inflammation, making gums appear healthier

3 What does research predict about dementia cases in your lifetime?

They’ll stay steady at 514,000 new cases per year through 2060
They’ll drop below 514,000 by 2060 due to better treatments
They’ll double from 514,000 in 2020 to 1 million by 2060
Research predicts new dementia cases will double from 514,000 in 2020 to 1 million by 2060, reflecting an aging population. Other options underestimate or misjudge this trend. Learn more.
They’ll rise slightly to 600,000 new cases by 2060

4 How can you mimic the lifespan benefits of methionine restriction?

Eat only muscle meats to limit glycine intake
Combine muscle meats with collagen-rich foods for balance
Balancing methionine from muscle meats with glycine from collagen-rich foods mimics methionine restriction, boosting lifespan and metabolic health. Other options disrupt this balance. Learn more.
Focus on collagen foods while avoiding muscle meats entirely
Increase methionine by eating more muscle meats daily

5 What is the best way to break the cycle of depression and disease by addressing its root causes?

Get appropriate sun exposure and support your mitochondria
Use gut-supporting probiotics to improve your gut health
Prioritize deep sleep and manage stress effectively
All of the above
The best way to break the cycle of depression and disease involves addressing root causes through appropriate sun exposure, gut-supporting probiotics, deep sleep, stress management, and mitochondrial support. Learn more.

6 How do environmental toxins speed up your biological aging?

They alter DNA and disrupt hormone production
They interfere with cellular repair mechanisms and increase oxidative stress
They alter DNA and interfere with cellular repair mechanisms
Environmental toxins like heavy metals, air pollution, and EDCs speed up biological aging by altering DNA and interfering with cellular repair mechanisms. Learn more.
They disrupt mitochondrial function and alter gene expression

7 What’s driving the rise in cancer cases affecting your community?

Over 2 million new cases in 2024, tied to poor metabolic health and lifestyle
Cancer rates are climbing, with over 2 million new cases in 2024, driven by poor metabolic health and lifestyle factors. It’s not just genetics, detection, or aging at play. Learn more.
About 2 million cases in 2024, mostly from genetic mutations alone
Over 2 million new cases in 2024, due to improved detection only
Nearly 2 million cases in 2024, linked to aging populations solely

8 How do modest industry gifts like meals affect your doctor’s prescribing patterns for Medicare recipients?

They make doctors twice as likely to prescribe certain drugs
Modest industry gifts like meals significantly impact prescribing patterns, making doctors twice as likely to prescribe certain drugs to Medicare recipients. Learn more.
They encourage doctors to prescribe fewer branded drugs
They lead doctors to prescribe drugs at a lower cost
They cause doctors to avoid prescribing new medications

9 What is the best way to boost your natural melatonin production?

Get morning sunlight to support your circadian rhythm
Reduce digital screen use at night to avoid blue light
Make your bedroom completely dark and do relaxing activities before bed
All of the above
The best way to boost your natural melatonin production involves getting morning sunlight, reducing digital screen use at night, making your bedroom completely dark, and doing relaxing activities before bed. Learn more.

10 What is dysbiosis in your gut linked to that could affect your health?

Type 2 diabetes through poor carb metabolism and inflammation
Dysbiosis is linked to Type 2 diabetes, disrupting carbohydrate metabolism, increasing fat storage, and worsening inflammation and glycemic control. Other options suggest benefits dysbiosis doesn’t provide. Learn more.
Poor digestion and leading to weight gain from unbalanced gut bacteria
Improved blood sugar from enhanced fat storage
Lower inflammation due to stable glycemic control

11 How should you exercise regularly to improve insulin sensitivity and hormone balance with PCOS?

Focus on 60 minutes of daily walking and 30 to 60 minutes of weekly strength training
Regular exercise for PCOS should include 60 minutes of daily walking (aerobic activity) and 30 to 60 minutes of weekly strength training to significantly improve insulin sensitivity and hormone balance. Learn more.
Do 30 minutes of daily walking and 60 minutes of weekly yoga
Engage in 60 minutes of daily strength training and 30 minutes of weekly aerobic activity
Perform 90 minutes of daily aerobic activity without any strength training

12 What should you do to minimize the risks of using noise-canceling headphones and protect your hearing?

Use the headphones at 80% volume for 90 minutes without breaks
Wear the headphones constantly at 60% volume for long periods
Follow the 60/60 rule by keeping the volume at 60% for 60 minutes, taking regular breaks, and using them selectively
To minimize risks, you should follow the 60/60 rule by keeping the volume at 60% for 60 minutes, take regular breaks, and use noise-canceling headphones selectively to protect your hearing from potential harm. Learn more.
Take breaks every 2 hours while using the headphones at 70% volume constantly

13 How can you apply DMSO to improve your recovery after cancer surgery?

Use it on surgical wounds to heal them and boost survival odds
DMSO heals surgical wounds when applied, preventing complications and extending survival after tumor removal. Other options don’t match its proven post-surgical benefits. Learn more.
Apply it before surgery to shrink tumors for easier removal
Rub it on scars weekly to reduce pain long-term
Take it orally post-surgery to strengthen internal tissues

14 What benefit do beta-glucans provide for managing your allergies?

They overstimulate your immune system to eliminate all allergens completely
They suppress your immune system to prevent allergic responses
They train your immune system to respond appropriately, reducing sneezing and itching
Beta-glucans help manage your allergies by training your immune system to respond appropriately to allergens without overreacting, reducing symptoms like sneezing and itching. Learn more.
They block allergens from entering your body, stopping symptoms like sneezing

15 What should you do to protect yourself from PFAS in your drinking water?

Check your local water quality report to understand PFAS levels
Install proper water filters like reverse osmosis or activated carbon
Reduce your use of PFAS-containing products like nonstick cookware
All of the above
To protect yourself from PFAS in your drinking water, you should check your local water quality report, install

The Ancestral Wisdom That Supported Better Health in the Past

Mon, 07 Apr 2025 00:00:00 +0000

The way humans live today is drastically different from how people thrived for most of history. Our ancestors didn't need to obsess over health or fitness; it was a byproduct of living in harmony with nature. There was no need to count calories, track steps, or rely on supplements because their environment naturally provided everything their bodies needed to function optimally.

Over time, industrialization, technological advancements, and modern conveniences have drastically reshaped the way people eat, move, and live. This shift has fueled an epidemic of chronic diseases like diabetes, heart disease, autoimmune disorders, and obesity. Despite having easier access to health information and medical advancements, many struggle with low cellular energy, poor metabolism, and declining well-being.

The key difference lies in the stark contrast between ancestral diets and movement patterns and the modern lifestyle that actively works against cellular health. By looking to your ancestral roots and embracing the core principles that sustained human vitality for generations, you'll be able to restore proper cellular function and reclaim true health in a world that has largely abandoned these essential practices.

What Started the Decline in Nutrient-Dense Diets?

For nearly 99% of human history, survival was dependent on hunting, gathering, and consuming whole, nutrient-dense foods. It wasn't until about 12,000 years ago that agriculture and animal domestication began reshaping diets,¹ and even then, food remained unprocessed and rich in essential nutrients.

• The rise of industrialized food production — With industrialization, food production shifted dramatically from traditional methods. This introduced refined sugars, seed oils, fortified grains, and mass-produced convenience foods.

• Modern diets lost their nutritional foundation — Industrialized food production has stripped meals of their original nutritional value and replaced nutrient-dense staples with calorie-rich but micronutrient-poor substitutes.

• The mismatch between biology and diet — Despite your biological need for the same essential nutrients, the modern diet bears little resemblance to the diverse, traditional whole-food-based diets that once sustained human health.

Are People Eating the Wrong Fats and Animal Parts Today?

Ancestral diets were built on a deep respect for whole-animal consumption, ensuring that no part of an animal went to waste while maximizing nutrient intake. Unlike today, where people commonly eat lean cuts like chicken breasts, ribeye steaks, and tenderloins, past generations valued organ meats, marrow, and collagen-rich connective tissues. These cuts provided a wider range of amino acids, vitamins, and minerals, which made meals far more nutritionally complete.²

• Organ meats were central to traditional cooking — Historical cookbooks and records from the 1700s to the early 1900s, such as "The Lady's Assistant for Regulating and Supplying the Table" from 1787, highlight the widespread use of organ meats in cooking, as seen in the images below.³

>>>>> Click Here <<<<<

Images provided courtesy of Ashley Armstrong

>>>>> Click Here <<<<<

• Bone broths supported gut, joint, and skin health — Bones were also simmered into broths and soups, creating an excellent source of collagen and amino acids that supported gut health, joint strength, and skin elasticity.^4,⁵ Today, these nutrient powerhouses have been largely abandoned in favor of boneless, skinless, fat-free cuts that offer far less nutrition.

• Saturated fat was once embraced, not feared — Ancestral diets also included ample amounts of saturated fat, which was not feared but recognized as an essential part of a well-rounded diet. The vilification of saturated fat in the 20th century stemmed from the flawed Diet-Heart Hypothesis by Ancel Keys, which inaccurately linked it to heart disease.

• Seed oils replaced animal fats, but with consequences — This led to the widespread replacement of animal fats with high-PUF (polyunsaturated fats) vegetable oils.⁶

• Debunking the Diet-Heart Hypothesis — Mounting research has debunked Keys' claim. For example, a 2016 re-evaluation of the Diet-Heart Hypothesis found that while replacing saturated fats with vegetable oils lowered cholesterol, it did not reduce the risk of heart disease or overall mortality.⁷

In reality, seed oils hinder glucose metabolism and lower your metabolic rate, so the shift toward it has not resulted in better public health but has instead fueled the growing epidemic of chronic diseases.⁸ Explore the full impact of seed oils on your metabolic health in "Linoleic Acid — The Most Destructive Ingredient in Your Diet."

Carbohydrates, Grains, and Vegetables in Ancestral Diets

Beyond proteins and fats, carbohydrates were a consistent part of the ancestral diet, a direct contradiction to modern trends that demonize them. However, unlike today's highly refined, nutrient-depleted carb sources, past generations relied on whole, unprocessed carbohydrates such as root vegetables, properly prepared grains, and seasonal fruits.⁹

• Carbohydrates were eaten year-round for steady energy — Carbohydrates were often preserved in the form of jams, jellies, and dried fruits to ensure a steady supply of energy regardless of the season.¹⁰ Winter diets included potatoes, apples, and fermented vegetables, while summer brought fresh berries, melons, and other fruits.

• Ancestral diets maintained macronutrient balance — Unlike modern low-carb diet trends that promote extreme restriction, ancestral diets maintained a balance of macronutrients that supported metabolic health.¹¹

• Whole grains were soaked or fermented for digestibility — Whole grains were a dietary staple, soaked or fermented to improve digestibility and nutrient absorption. They were vastly different from the genetically modified, pesticide-laden varieties that are available today.

• Traditional baking relied on clean, heritage grains — Bread and baked goods were made from non-GMO flours without the addition of synthetic vitamins and minerals, which preserves the integrity of the original ingredients.

• Vegetables were cooked, not eaten raw — Vegetables were another important component of ancestral diets, but unlike the modern trend of raw, fiber-heavy salads, vintage cookbooks consistently showcase recipes that emphasize roasting, steaming, and stewing vegetables. Traditional food preparation methods prioritized digestibility and reduced antinutrients that interfere with nutrient absorption.¹²

• Sugar was used, but in traditional forms — Sugar, also vilified in modern diet culture, was a regular part of ancestral eating. However, it came in the form of minimally processed cane or beet sugar, honey, and fruit-based desserts rather than artificial sweeteners or high-fructose corn syrup.

• Desserts were homemade with nutrient-dense ingredients — Desserts, such as fruit pies, rice puddings, and custards, were made with whole ingredients like pasture-raised butter, low-PUF eggs, and full-fat dairy, without the industrial additives found in today's processed sweets.¹³

To learn more about how modern agriculture has altered the food supply, read "Understanding Glyphosate's Growing Presence in Agriculture and Its Effects on Human Health."

Meal Structure and the Absence of Processed Foods

Rather than following restrictive eating patterns, ancestral diets followed a simple, structured approach — three nourishing meals per day. They did not voluntarily fast and viewed regular nourishment as essential for maintaining energy and health. Eating enough food was considered a marker of good health, and extreme calorie restriction was not part of their dietary philosophy.

• Three meals a day provided consistent nourishment — Many cookbooks featured meal plans, often referred to as "Bill of Fares," outlining three daily meals. Below is an example from "The Queen of the Household," published in 1896.

Images provided courtesy of Ashley Armstrong

• Processed foods were completely absent — Perhaps the most significant contrast between ancestral diets and modern eating habits is the complete absence of industrially processed foods. Everything was made from scratch using whole ingredients, with no reliance on packaged convenience foods.

• Cooking was a daily practice rooted in tradition — Food preparation was not seen as a chore but as a daily rhythm embedded in family life and cultural tradition. Meals were prepared with care, using methods passed down through generations.

• Modern diets have abandoned balance and real food — The modern diet has strayed far from the nutrient-dense, balanced approach that sustained our ancestors for generations, and this has led to the explosion of metabolic dysfunction, obesity, and chronic disease.

• Restoring ancestral principles is essential for health — Without a return to traditional dietary principles built on real food, balanced meals, and nutrient-dense ingredients, these health problems will only continue to worsen.

How Outdoor Physical Activity Shaped Health in the Past

Previous generations maintained significantly higher levels of physical activity compared to modern society. While structured exercise programs attempt to compensate for lost movement, they rarely replicate the natural, sustained activity levels of past populations.

• Resting metabolic rate has declined since the 1800s — According to an article published in Current Biology,¹⁴ Americans' resting metabolic rate (RMR) — the total number of calories burned when your body is at rest — has declined by approximately 6% since 1820. This decline translates to roughly 27 fewer minutes of moderate-to-vigorous physical activity per day.

• Lower body temperatures reflect reduced metabolic activity — The study suggests that body temperature, which is directly linked to metabolic rate, has steadily declined over the past two centuries. This serves as a physiological marker of reduction in activity. As physical exertion reduced, metabolism became less efficient, which contributed to the rise of obesity, insulin resistance, and other metabolic disorders.¹⁵

• Occupational shifts drove the loss of daily exertion — Much of this decline is a result of changes in occupational demands. In the 19th century, most jobs required sustained physical effort, with farming, manufacturing, and construction involving prolonged manual labor.

• Work-related energy expenditure dropped sharply — Historical data reconstructed from U.S. Census Bureau statistics show that the average metabolic equivalent of work — measured in METs, a unit representing energy expenditure relative to RMR — has declined by about 25% since 1870.¹⁶ Early industrial workers, for example, frequently performed energy-intensive tasks, whereas modern jobs often involved prolonged sitting with little physical exertion.

• Sedentary lifestyles disrupt metabolic health — The widespread transition to office-based employment and reliance on labor-saving devices has significantly altered how energy is used, shifting populations toward more sedentary patterns that negatively affect metabolic health.

• Loss of outdoor exposure weakened immune resilience — Beyond the loss of movement, this transition has also cut people off from the immune-boosting and anti-inflammatory benefits of exposure to nature.¹⁷ Time spent outdoors enhances metabolic resilience by lowering inflammation, improving mitochondrial function, and supporting immune regulation.

• Green spaces activate key immune pathways — Without regular interaction with nature, you miss out on key biological stimuli that once conditioned the body for resilience. For instance, research shows that spending time in green environments like forests increases natural killer (NK) cell activity, reduces inflammatory cytokines, and even improves lung function in those with asthma.¹⁸

• Outdoor activity supported optimal vitamin D levels — Daily outdoor activity allowed past generations to naturally produce adequate vitamin D, an important nutrient for bone strength, immune function, and metabolic health.¹⁹ In contrast, modern lifestyles that keep people indoors have led to widespread vitamin D deficiency.²⁰

To learn more about the benefits of outdoor movement, read "Whether You Count Steps or Time Your Walk, What Matters Is Getting Outdoors."

Did Minimal Toxin Exposure Helped Our Ancestors Thrive?

Past generations thrived because their bodies weren't constantly fighting off an onslaught of synthetic compounds. Their health was supported by clean air, pure water, and real food. The steady accumulation of environmental toxins has altered human biology and burdened your body with stressors it was never designed to handle.

• Food, water, and air were free from synthetic pollutants — Historically, food was free from synthetic pesticides, herbicides, and chemical preservatives. Water sources were not laced with pharmaceutical residues, chlorine byproducts, or microplastics. Air pollution was limited to natural sources rather than the modern toxic mix of vehicle emissions, industrial waste, and volatile organic compounds (VOCs) from everyday household products.

• Plastics and chemical disruptors are a modern burden — Plastics, heavy metals, and endocrine-disrupting chemicals (EDCs), such as bisphenol A (BPA), phthalates, per- and polyfluoroalkyl substances (PFAS), and dioxins, are modern inventions that have become unavoidable.

Their widespread presence has fueled metabolic disorders, reproductive issues, and neurodevelopmental abnormalities.²¹ Even infants are now born with high toxic loads, which puts them at an immediate disadvantage early in life.^22,²³

• Fortification created hidden health problems — One of the greatest public health deceptions has been the so-called fortification of food with iodine, iron, and fluoride under the guise of disease prevention. Instead of addressing nutrient depletion caused by industrialized agriculture and environmental degradation, these interventions have introduced new health burdens.

• How iodine, iron, and fluoride additives backfired — Iodine, carelessly added to salt, has contributed to autoimmune thyroid disorders and metabolic dysfunction.²⁴ Meanwhile, the indiscriminate addition of iron to processed foods has led to iron overload in many individuals.²⁵ Fluoride, falsely promoted as essential for dental health, has been linked to neurotoxicity, thyroid suppression, and skeletal deterioration.^26,²⁷

• Chemical treatments accelerate health decline — The modern approach of treating toxic overload with more chemicals and medical band-aids only accelerated our health decline. The solution is not more fortification or synthetic interventions, but rather the removal of unnecessary toxins from our food, water, and air.

How Natural Light and Rest Patterns Restore Health

Before artificial lighting, peopl

Nearly 100 Million Americans Exposed to Contaminated Drinking Water

Mon, 07 Apr 2025 00:00:00 +0000

You turn on the faucet, fill a glass and take a sip — simple, right? But what if that water hides something risky? Recent studies show your tap water carries unseen dangers that could affect your health.

From chemicals linked to cancer to substances that harm children’s growth, these findings hit close to home. Find out what’s really lurking in your water, based on clear facts from solid research. Plus, learn the easy steps to stay safe.

How Does Your Zip Code Affect Your Water Quality?

What’s in your tap water changes based on where you live. A 2025 study published in Environmental Health Perspectives found that some communities face bigger risks just because of their location.¹ Let’s break it down.

• What are unregulated contaminants? Your water likely contains dangerous extras — like chemicals from factories or everyday household items, such as per- and polyfluoroalkyl substances (PFAS) from nonstick pans or 1,4-dioxane from shampoo. These “unregulated contaminants” don’t have strict rules to keep them under control. The Environmental Health Perspectives study found them in water serving over 97 million Americans.

• Does your neighborhood make a difference? Yes, it does. The study showed that water systems in areas with more Hispanic or Black residents often have higher levels of these contaminants. For example, counties with 17% Hispanic residents had more detections than those with 13%.

It’s not just about old pipes — it’s about fairness. Places like Flint, Michigan, prove some communities get hit harder. Urban areas and large water systems pulling from groundwater also see more of these chemicals.

• What could this mean for your health? These contaminants raise your risk of serious problems like cancer or kidney issues over time. The study didn’t test people directly, but it found water with contaminants exceeding safety limits in systems serving 32 million people.

Imagine your family drinking water every day, not knowing it’s slowly stacking the odds against you. Areas with more of these chemicals often serve people already dealing with other struggles, making clean water a must.

• Can you do anything about it? The study reveals that water systems in these communities need extra help — like better testing or cleanup tools. You can start by grabbing your local water quality report — it’s like a checkup for your tap. If your area is at risk, speak up. Joining groups fighting for cleaner water can push for change.

How Could PFAS in Your Water Increase Your Cancer Risk?

Ever heard of “forever chemicals”? A 2025 study published in the Journal of Exposure Science & Environmental Epidemiology ties these PFAS in your water to higher cancer rates, and it’s something you need to know about.²

• What are PFAS? PFAS are widely used chemicals found in everything from waterproof jackets and activewear to contact lenses and firefighting foam — they don’t break down easily. Researchers checked data on PFAS levels in public drinking water systems across the U.S. and found them in lots of areas. They’re so common that at least 45% of water systems across the U.S. near urban areas and PFAS sources contain at least one type.

• How do they get into your water? These chemicals sneak in from factories, landfills or even your garbage. The study looked at data from 2013 to 2015 and 2023 to 2024, spotting PFAS like perfluorooctanoic acid (PFOA) and perfluorooctane sulfonic acid (PFOS) all over. It’s like a slow leak — you don’t see it, but it adds up. Water near cities or industrial areas had more, so if you live in these areas your daily water might pack an extra punch.

• Which cancers should you worry about? The study linked PFAS to cancers in your digestive system, like your colon, lungs, thyroid and more. For example, a type of PFAS called perfluorobutane sulfonate (PFBS) raised oral cancer risk by 33%, and perfluorononanoic acid (PFNA) increased thyroid cancer odds. Men face increased risk of kidney or brain cancers from PFAS exposure, while women see more thyroid and oral cancer risks.

• How bad could it get? Researchers estimate that PFAS in drinking water might cause 4,626 to 6,864 new cancer cases each year in the U.S. That’s thousands of families facing a battle they didn’t choose. The study compared water data to cancer rates — not people directly — but it hints your risk could climb if PFAS are in your tap water.

What Else Is Hiding in Your Water — And What Can You Do?

PFAS aren’t the only troublemakers. A report from “One Green Planet” points out other contaminants in your tap water and ways to fight back.³

• Trihalomethanes (THMs): The chlorine problem — When chlorine cleans your water, it mixes with things like dead leaves or sewage, making trihalomethanes. These “disinfection byproducts” are tied to bladder cancer at concentrations over 21 parts per million, and research found concentrations over 35 ppm in over 53% of water systems tested.

• Nitrate: The farm runoff threat — Nitrate comes from fertilizers and animal waste, washing into water in agricultural areas. It’s risky for babies and linked to cancers and kidney trouble. It’s estimated that more than 254,000 people in California alone are at risk.

• Arsenic: A natural danger — Arsenic slips into water from rocks and soil, especially in wells. It’s natural but not safe, accumulating in your body and raising cancer risks. Arsenic has been detected in drinking water in 43 states, often over legal limits. Imagine a slow poison you can’t taste — water from most states’ taps contain it.

• Lead and Fluoride: Pipe problems and more — Lead creeps in from old pipes, hurting children’s brains and adults’ nerves. Fluoride, added under the guise of healthy teeth, is a neurotoxin that weakens bones. Even new homes might have up to 8% lead in their plumbing, and fluoride is found in tap water across the U.S. You can fight back — test your water and grab a filter.

Steps to Take for Safer Water

Here’s how you can address these water dangers:

1. Check your water report — Find it online — it’s your tap’s report card.

2. Get a water filter — Available whole-house filtration systems include reverse osmosis, ion exchange and activated carbon block filtration, which eliminate chlorine, THMs, heavy metals, nitrates, PFAS and other harmful chemicals to different degrees. Do your due diligence to find out which one is the best for your home and drinking water.

3. Speak up — Join groups in your community to push for cleaner water.

Remember that you’ve got power to make positive change. Check your water quality report online, get a filter that removes these toxins from your drinking water and team up with others who are also fighting for cleaner water. Pure water isn’t a luxury — it’s your right. Stay informed and take action; your health’s worth it.

FAQs About Drinking Water Contaminants

Q: What are the hidden dangers in my tap water?

A: Your water might contain contaminants like PFAS, trihalomethanes, nitrate, arsenic, lead and fluoride. These toxins damage your health over time, increasing your risk of cancer, kidney problems and more. Knowing these dangers is the first step to protecting yourself and your family.

Q: How does my zip code affect my water?

A: Where you live changes your water’s safety. Some neighborhoods, especially with more Hispanic or Black residents, get higher levels of risky chemicals due to location or old pipes. This disparity highlights the need for equitable access to clean water across all communities.

Q: What are PFAS, and why should I care?

A: PFAS are “forever chemicals” in water that don’t break down. They’re linked to cancers like colon and thyroid — half of U.S. water systems contain them. Their persistence and health impacts make them an urgent concern for long-term health.

Q: What can I do about water contaminants?

A: Get your local drinking water report, use a good water filter in your home and join community groups pushing for cleaner water. Taking proactive measures empowers you to safeguard your water quality.

Q: Why is clean water a big deal for my health?

A: Dirty water leads to cancer, kidney problems and brain harm in children. Staying on top of it keeps you and your family safe. Ultimately, clean water is fundamental to overall well-being and disease prevention.

Why SIBO is often misdiagnosed as IBS [PODCAST]

Sun, 06 Apr 2025 23:00:47 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! Gastroenterologist Mark Pimentel discusses his article, “SIBO and IBS: the hidden link keeping millions in pain.” Mark explains how small intestinal bacterial overgrowth (SIBO) is frequently misdiagnosed or overlooked due to its symptom overlap with other GI conditions, particularly irritable bowel

Why SIBO is often misdiagnosed as IBS [PODCAST] originally appeared in KevinMD.com.

How stress affects your gut—and how to fix it

Sun, 06 Apr 2025 19:00:33 +0000

Life can feel overwhelming at times, with busy schedules, unexpected challenges, and daily pressures that never seem to slow down. While stress is a normal part of life, it can take a serious toll on your body—especially your digestive system. If you’ve ever experienced stomach cramps, nausea, or bloating during a stressful period, you’re not

How stress affects your gut—and how to fix it originally appeared in KevinMD.com.

How America became overmedicated—and what we can do about it

Sun, 06 Apr 2025 17:00:32 +0000

In a revealing snapshot of American mental health, the CDC recently reported that nearly 1 in 4 adults in the United States may be taking psychotropic medications. This staggering number should both draw attention and raise questions. Are we truly addressing the root causes of psychiatric illness, or are we sedating a nation in pain?

How trade wars could destroy the U.S. health care system

Sun, 06 Apr 2025 13:00:36 +0000

The term “core competency” was coined by management experts C.K. Prahalad and Gary Hamel in their influential 1990 article titled “The core competence of the corporation,” published in the Harvard Business Review. Prahalad and Hamel defined core competencies as the unique capabilities or advantages that a company possesses, which are critical to its ability to

How doctors can regain trust in the age of misinformation

Sun, 06 Apr 2025 11:00:25 +0000

Have you ever marveled that a new patient will share with you their most intimate secrets just minutes after you initiate their medical history in the exam room? Patients will discuss what they might not share with friends, spouses, significant others, and even their clergyperson. This privilege should not be taken for granted. It is

Understanding the Effects of Vitamin D Toxicity

Sun, 06 Apr 2025 00:00:00 +0000

I'm a big believer in the role of vitamin D in optimizing your health. As noted in previous articles, it's been shown to help promote a diverse range of functions, including mental health, skeletal health, and immune function.

However, there's one topic about vitamin D that deserves more attention — toxicity. Just as a deficiency will lead to various health problems, it's important to maintain a proper balance because too much vitamin D will also cause problems. This issue, as well as other topics, was explored by Reinhold Vieth, Ph.D., during a presentation at the University of Minnesota, which I will summarize below.

Vitamin D Metabolism Explained

Vieth begins his presentation, featured in the video above, by providing an overview of how vitamin D is produced and metabolized in your body.

• Your skin creates an early version of vitamin D — This precursor substance travels through your bloodstream to your liver, where it is converted into 25-hydroxyvitamin D. When your doctor asks for a vitamin D blood test, this is the vitamin D measurement they're looking for.¹

• The kidneys help synthesize vitamin D — To become fully active, 25-hydroxyvitamin D then travels to your kidneys, where it is converted into 1,25-dihydroxyvitamin D, which works more like a hormone.

This active form helps your intestines absorb calcium from the food you eat. It also supports a stable environment in your body by making sure cells get what they need to function correctly. Your body stores this nutrient in places such as your muscles and fatty tissue.²

• An easy way to understand how vitamin D is created — To paint a picture explaining this process, visualize the flow of vitamin D as if it moves through several buckets, each one connected by holes that let the vitamin drop to the next step. The first bucket is the form made in your skin. The second is the 25-hydroxyvitamin D in your liver. The third is the active 1,25-dihydroxyvitamin D produced in your kidneys.

The reason proper vitamin D levels matter is that this nutrient does not act alone. It works alongside calcium and other substances to keep many parts of your body healthy. Two common symptoms of vitamin D deficiency include fatigue and brittle bones. However, too much vitamin D also has its risks.

Balancing Calcium with Vitamin D — Your Body's Tightrope Act

Another crucial topic that Vieth discusses is the interaction between vitamin D and calcium. Essentially, vitamin D boosts your ability to absorb calcium from meals.

• Vitamin D increases the bioavailability of calcium — When you eat foods rich in calcium, such as dairy products, your intestines take in more of that mineral if there is enough vitamin D available. In addition to supporting your bones, calcium is important for muscle and nerve health.

• Parathyroid hormone (PTH) also supports calcium management — It acts as a messenger in your body's calcium system. When calcium levels are low, PTH sends signals to your bones to release some calcium into your bloodstream. Vitamin D works alongside PTH by helping your body absorb calcium from food through your digestive system, which helps replenish your bones.³

If your vitamin D level is too high, your blood calcium levels become excessive, leading to hypercalcemia. You'll feel thirstier, develop fatigue faster, or sense that your digestive habits have changed. Although hypercalcemia is rare, it does occur if you take large doses of supplemental vitamin D on a regular basis.⁴

Effects of Vitamin D Overload

While low levels of vitamin D are not good, mega-doses put extra stress on your system. If you already get enough vitamin D from sun exposure and/or moderate supplementation, swallowing more won't make you healthier.

• Symptoms of excess vitamin D — In Vieth's presentation, he tells the story of a 29-year-old man who was experiencing a wide range of symptoms, such as vomiting, increased thirst, and acute renal failure. At first, doctors diagnosed him with gastroenteritis, saying he'll eventually feel better.

However, the man had to return, and now, doctors took him seriously. They tested his blood, which contained 3.72 mmol/L of calcium (normal is 2.20 to 2.65 mmol/L), as well as a whopping 1,555 nmol/L of vitamin D (normal is 20 to 80 nmol/L).⁵

• Fortified products drastically increase your vitamin D levels — Eventually, the man's father had to be admitted to the same hospital for similar symptoms. After investigating their eating habits, Vieth noted that the father and son's table sugar was fortified with pure vitamin D, about a milligram per teaspoon. Eventually, they made a full recovery when the fortified table sugar was removed.⁶

Setting the Foundation to Optimized Vitamin D Levels

The takeaway is that excessive vitamin D intake from food or supplements are just as harmful as having too little. So, it's important to be mindful of supplement dosages and not exceed recommended amounts.

• Exposing your skin to natural sunlight at appropriate times is the best approach — However, there are certain caveats you need to be aware of, such as your diet, which is most likely high in linoleic acid (LA). When ultraviolet light hits your skin, it also interacts with LA that triggers inflammatory responses and DNA damage. As a result, high-LA diets make you more prone to sunburn and skin damage.

• Take a more careful approach to sun exposure as you work to purge LA from your body — I recommend avoiding high-intensity midday sun exposure until you've been off vegetable oils for at least six months.

As you gradually eliminate LA from your body — a process that typically takes two to three years — your risk of sunburn and skin cancer declines. However, after about six months, your skin is usually better protected against sunburn, allowing you to safely enjoy sun exposure around solar noon.

• Consider your skin color when optimizing your vitamin D — Melanin, responsible for skin pigmentation, also acts as a natural sunscreen. This means that if you have darker skin, you'll need more time under the sun to generate the same amount of vitamin D as those with lighter complexions.

Additional Guidelines for Safe Sun Exposure

When you begin getting regular sun exposure, use this simple safety test: watch your skin for the first sign of pinkness, which is an early warning of sunburn. Stop sun exposure before your skin turns pink to prevent damage. This pinkness threshold helps you determine your safe exposure time.

Now, what if you need to spend time under the sun but haven't completely removed LA from your body yet? Here are some protective strategies I recommend:

• Take 12 milligrams of astaxanthin daily to enhance your skin's UV resistance.

• Apply topical niacinamide (vitamin B3) cream before sun exposure to protect against UV-induced DNA damage.

• Take a baby aspirin 30 to 60 minutes before sun exposure to help prevent LA conversion to harmful oxidized linoleic acid metabolites (OXLAMs).

• Use molecular hydrogen supplements to combat oxidative stress.

How to Supplement Vitamin D Properly

While most people would probably benefit from a vitamin D3 supplement, it's important to get your vitamin D level tested before you start supplementing.

• You cannot rely on blanket dosing recommendations — The crucial factor here is your blood level, not the dose, as the dose you need is dependent on several individual factors, including your baseline blood level.

• The sweet spot for harnessing the benefits of vitamin D — Research suggests the optimal level for health and disease prevention is between 60 ng/mL and 80 ng/mL, while the cutoff for sufficiency appears to be around 40 ng/mL. In Europe, the measurements you're looking for are 150 to 200 nmol/L and 100 nmol/L respectively.

I've published a comprehensive vitamin D report in which I detail vitamin D's mechanisms of action and how to ensure optimal levels. I recommend downloading and sharing that report with everyone you know. A quick summary of the key steps is as follows:

1. First, measure your vitamin D level — Once you know what your blood level is, you can assess the dose needed to maintain or improve your level. If you cannot get enough vitamin D from the sun (you can use the DMinder app⁷ to see how much vitamin D your body can make depending on your location and other individual factors), then you'll need an oral supplement.

2. Assess your individualized vitamin D dosage — To do that, you can either use the chart below, or use GrassrootsHealth's Vitamin D*calculator. To convert ng/mL into the European measurement (nmol/L), simply multiply the ng/mL measurement by 2.5. To calculate how much vitamin D you may be getting from regular sun exposure in addition to your supplemental intake, use the DMinder app.⁸

3. Retest in three to six months — Lastly, you'll need to remeasure your vitamin D level in three to six months, to evaluate how your sun exposure and/or supplement dose is working for you.

Take Your Vitamin D With Magnesium and K2

It's strongly recommended to take magnesium and K2 concomitant with oral vitamin D. Data from nearly 3,000 individuals reveal you need 244% more oral vitamin D if you're not also taking magnesium and vitamin K2.⁹

What this means in practical terms is that if you take all three supplements in combination, you need far less oral vitamin D in order to achieve a healthy vitamin D level.

Frequently Asked Questions (FAQs) About Vitamin D Toxicity

Q: Why is vitamin D important for health, and how is it processed in my body?

A: Vitamin D supports your mental, skeletal, and immune health. It is produced in the skin from sun exposure, then converted in the liver to 25-hydroxyvitamin D, and finally activated in the kidneys as 1,25-dihydroxyvitamin D. This final form helps absorb calcium and maintain cell function.

Q: Can I have too much vitamin D? If so, what are the risks?

A: Yes, excessive vitamin D leads to hypercalcemia (high blood calcium), causing symptoms like fatigue, thirst, digestive issues, and even kidney failure. This occurs with chronic supplementation or consuming fortified foods unknowingly.

Q: How does vitamin D interact with calcium and other nutrients?

A: Vitamin D enhances calcium absorption from food, which is essential for bone, muscle, and nerve health. It works with parathyroid hormone (PTH) to maintain calcium balance. Supplementing with magnesium and vitamin K2 is also crucial, as they help vitamin D function efficiently and safely.

Q: What's the safest way for me to get vitamin D from sunlight?

A: Expose your skin to sun just before it turns pink to avoid sunburn. If your diet is high in linoleic acid (from vegetable oils), it increases sun sensitivity. Reducing LA intake over time and using protective strategies (like astaxanthin or niacinamide) help your skin handle UV exposure better.

Q: How should I supplement vitamin D correctly?

A: Start by testing your blood levels. The optimal range is 60 to 80 ng/mL (150 to 200 nmol/L). Use tools like the DMinder app or GrassrootsHealth's calculator to assess sun exposure and determine the right supplement dose. Retest every three to six months to adjust intake as needed.

Test Your Knowledge with Today's Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

How can you protect your brain from microplastics entering through your nose?

Improve indoor air quality by reducing the use of synthetic materials in your home
To protect your brain from microplastics entering through your nose, avoid synthetic scents and improve indoor air quality to limit inhalation via the olfactory system. This approach effectively reduces your exposure to harmful microplastics. Learn more.
Breathe deeply outdoors to flush out nasal microplastics naturally
Use natural air fresheners to mask microplastic odors safely
Wear a polyester mask daily to filter microplastics from your nose

Unlocking the Secrets of Gut Health

Sun, 06 Apr 2025 00:00:00 +0000

Editor's Note: This article is a reprint. It was originally published December 01, 2024.

Gut health plays a pivotal role in your overall well-being — a topic I explored in-depth in my interview with Dr. Vincent Pedre, an internist with a focus on functional medicine and gut health. Our discussion covered the intricate connections between your gut microbiome, diet, antibiotics and chronic diseases, revealing why your gut is often the cornerstone of chronic health issues.

Gut health is not just about digestion; it’s the foundation upon which your immune system, mental health and even your skin health stand. Pedre and I explored how modern lifestyles, characterized by processed foods and excessive antibiotic use, have disrupted the gut microbiomes of the population at large, leading to a surge in chronic diseases.

Growing up as the child of Cuban immigrants, Pedre’s early diet was heavily influenced by the processed foods of the 1970s and ‘80s — sugary cereals, refined bread and pasta. This unbalanced diet, coupled with frequent antibiotic use for recurrent throat and sinus infections, had a profound impact on his gut health.¹

By the age of 19, he had undergone over 20 rounds of antibiotics, including Cipro, a fluoroquinolone known for its devastating effects on the gut microbiome. This extensive antibiotic exposure eviscerated his beneficial gut bacteria and led to sensitivities to wheat and dairy, which ultimately shaped his passion for gut health.

Your Gut as the Foundation of Health

Your gut plays a multifaceted role in several seemingly unrelated bodily systems. The gut-brain axis, for instance, illustrates how gut health directly impacts mental clarity and emotional well-being. Similarly, the gut-skin connection highlights how digestive health influences dermatological conditions.

The interplay between your gut and your immune system is particularly important, as a healthy gut microbiome is essential for robust immune responses. Moreover, your gut’s relationship with metabolic health influences conditions like diabetes and obesity.

Despite its importance, mainstream medicine often overlooks the gut’s central role, primarily due to conventional medical education's limited focus on functional medicine principles. This gap has led to an underappreciation of the gut’s influence, with many physicians not fully recognizing how deeply gut health is intertwined with overall wellness.

Functional medicine practitioners like Pedre adopt a holistic approach, viewing the body as an interconnected system where gut health is a key component. This perspective allows for a more comprehensive understanding of chronic diseases, facilitating targeted interventions that address the root causes rather than merely alleviating symptoms.

Understanding Microbiome Diversity

During the interview, we explored the concept of microbiome diversity and what constitutes a healthy microbiome. Pedre drew attention to studies of the Hadza, one of the last hunter-gatherer groups on Earth, whose gut microbiomes are remarkably diverse and resilient.²

The Hadza tribe in Africa is among the best still-living representations of the way humans have lived for tens of thousands of years. Unlike Western populations, the Hadza do not suffer from common chronic diseases like diabetes, heart disease or obesity. Their diet centers on wild berries, tubers and lean meats.

Their diverse gut microbiomes are attributed to their natural lifestyle, including exposure to dirt and environmental microbes, which fosters a robust and adaptable gut microbiome. The Hadza's diet, though not colorful in the Western sense, is rich in fiber and free from processed foods and seed oils, promoting the growth of beneficial bacteria that effectively combat inflammation and disease.

In contrast, modern lifestyles, characterized by processed foods rich in linoleic acid (LA), excessive antibiotics, environmental toxins and limited exposure to natural environments, have significantly disrupted microbiome diversity. This disruption contributes to the prevalence of chronic diseases in Western societies, highlighting the need for strategies that restore and maintain a diverse and balanced gut microbiome.

Differentiating Beneficial and Pathogenic Bacteria — The Role of Oxygen and Mitochondria

One of the most important insights from our discussion revolves around the delicate balance between beneficial and pathogenic bacteria in your gut. Antibiotics tip this balance disastrously, but so does exposure to mitochondrial poisons like LA, endocrine-disrupting chemicals in microplastics, estrogens and electromagnetic fields (EMFs).

An estimated 99% of your gut bacteria reside in your colon (large intestine) — the end section of your digestive tract where stool is formed — where they play distinct roles. The small intestine contains relatively few species of bacteria due to high levels of oxygen.

Facultative anaerobes (pathogenic bacteria) tolerate oxygen, while obligate anaerobes (beneficial bacteria) only thrive in the oxygen-free environment of your colon. This distinction is fundamental because oxygen is inherently toxic to beneficial gut bacteria.

Under normal conditions, oxygen levels in your colon are maintained at less than 0.1%, a stark contrast to the 20% to 21% oxygen levels in the atmosphere. This low-oxygen environment is essential for the survival of beneficial bacteria, which are remnants from primordial Earth when oxygen was scarce.

When your mitochondrial function is impaired and cellular energy production is low, the tight junctions in your colon begin to fail, allowing oxygen to leak into your colon. The introduction of oxygen creates a hostile environment for beneficial bacteria and allows pathogenic bacteria to take over. The introduction of antibiotics, which kill both beneficial and pathogenic bacteria, causes even further disruption.

The end result of this chain reaction, which began with insufficient energy production, is a condition called dysbiosis.

This topic is covered in detail in my newest book, "Your Guide to Cellular Health: Unlocking the Science of Longevity and Joy." Mitochondrial health is key to overall health, because your mitochondria are responsible for producing the energy necessary for all bodily functions, including the energy necessary to maintain the tight junctions between cells in your colon.

As pathogenic bacteria proliferate, they produce endotoxins that damage your gut lining, creating tiny holes that allow foreign proteins to enter your bloodstream and oxygen to enter your colon. This oxygen influx further disrupts the gut environment and reinforce the cycle of dysbiosis.

Without a robust and balanced microbiome, restoring gut health becomes nearly impossible, trapping individuals in a perpetual state of decline. Addressing this complex interplay requires more than just supplementing with probiotics. Even the best probiotics often fail to survive the journey through your small intestine.

If the capsule disintegrates in the small intestine, the probiotics will be decimated by the oxygen present and won’t make it to their end destination, your colon, alive.

Therefore, to regain your health, your treatment strategy must focus on restoring the health of colonocytes — the cells lining your colon — by eliminating mitochondrial poisons that undermine cellular energy production. Only then will the beneficial oxygen-intolerant bacteria regain their foothold and restore your gut's natural balance.

By creating an optimal environment for these beneficial bacteria, you can break the cycle of dysbiosis and pave the way for lasting gut health restoration.

Dietary Strategies for Gut Restoration

Diet plays an important role in restoring and maintaining gut health. One of the most important dietary interventions is to radically lower your consumption of processed foods. This will reduce your intake of polyunsaturated fats (PUFAs) such as LA, which are inflammatory and detrimental to your microbiome.

As Pedre points out, even seemingly healthy diets, such as veganism, are problematic if they are high in omega-6-rich seeds and nuts, as they promote inflammation and microbiome imbalance.

Aside from that, Pedre advocates for low-carb and carnivore-like diets as an initial step to reduce pathogenic bacteria by limiting their fuel sources. These diets focus on eliminating vegetables and lectin-rich foods that are harsh on a compromised gut, providing a temporary reprieve that allows your gut to begin healing.

However, I caution against the long-term use of such restrictive diets due to the metabolic consequences, including elevated cortisol levels and muscle loss. Reintroducing carbohydrates is essential for mitochondrial health, as glucose is the preferred fuel for cellular energy production.

In my new book, I propose that dextrose water can act as a bridge for severely ill patients who are unable to tolerate most carbohydrates without severe side effects. Unlike complex carbohydrates, dextrose is absorbed in your small intestine. By not feeding bacteria in your large intestine, it helps prevent the production of endotoxins. This approach allows for the gradual restoration of gut health without exacerbating dysbiosis.

For many, this radical of an approach won’t be necessary though. It’s really only intended for those with severely compromised gut health. Most people with poor gut health will be able to begin their gut restoration using white rice and whole fruits. As your gut health improves, you’ll then be able to incorporate more fiber-rich vegetables and starches into your diet without ill effects.

Targeted Supplementation and Therapeutic Approaches

Supplementation significantly assists in gut restoration, provided it is targeted and based on individual needs. Butyrate, a short-chain fatty acid produced by beneficial gut bacteria, is important for colonocyte health and gut barrier integrity. Pedre uses both oral and enema forms of butyrate to rapidly reduce inflammation markers like calprotectin in patients with severe gut conditions such as ulcerative colitis.

In the interview, I also discussed my efforts to innovate better delivery systems for butyrate to ensure it reaches the colon intact without being diffused in the small intestine. Pomegranate extract and citrus bioflavonoids are also effective agents for rebuilding the mucus layer in your gut. These polyphenol prebiotics support the growth of beneficial bacteria without causing gas and bloating, unlike many prebiotics.

We also discussed the importance of selecting the most effective probiotic strains, such as Akkermansia, a keystone gut microbe, and other oxygen-intolerant bacteria like Clostridia, which produce butyrate and support a healthy microbiome balance. Unfortunately, most of the probiotic formulations on the market are useless, as the bacteria don’t survive the journey to your colon.

Innovations in encapsulation technologies, such as delayed-release systems, are being developed to address these issues. This will ensure that beneficial bacteria reach their intended destination alive. If they all die in transit, they won’t do you any good, as dead bacteria cannot replicate and repopulate in your colon.

Addressing Small Intestinal Bacterial and Fungal Overgrowth

Small intestinal bacterial overgrowth (SIBO) and small intestinal fungal overgrowth (SIFO) present significant challenges in gut health management. Pedre noted that many Western doctors misdiagnose SIBO and treat it with antibiotics like rifaximin, which inadvertently triggers yeast overgrowth, making gut dysbiosis worse.

This dual imbalance further complicates treatment, requiring comprehensive approaches that address both bacterial and fungal pathogens simultaneously.

According to Pedre, more effective treatment strategies involve using a combination of prescription and herbal antifungals to eliminate fungal overgrowth while simultaneously targeting pathogenic bacteria. Treating SIBO without also addressing underlying fungal issues leads to persistent and worsening symptoms, underscoring the need for expert holistic intervention in these complex cases.

The Role of Stress Management in Gut Health

Stress management is another component of gut health, as chronic stress impedes the healing process and worsens gut dysbiosis. Pedre highlighted that severe gut issues often correlate with heightened stress levels, whether perceived or physiological. Techniques such as breath work and personalized meditation practices help shift your body into a parasympathetic, relaxed state that facilitates gut healing.

However, traditional meditation has some paradoxical effects. Improper techniques sometimes lead to overbreathing and reduced CO₂ levels, which can actually worsen symptoms. Instead, I advocate for shallow, slow breathing practices that allow CO₂ levels to rise. This enhances oxygen delivery to tissues, reduces panic responses, and supports better mitochondrial function and overall cellular health.

As I explain in my upcoming book, "The Power of Choice," any activity that induces a sense of timelessness or "being in the zone," such as playing an instrument or engaging in hobbies, are also powerful tools for stress reduction.

By integrating stress management into your gut health protocol allows you to address both the physical and psychological factors that contribute to your digestive issues. By balancing your autonomic nervous system, you create a supportive environment for your gut to heal and thrive.

Environmental Factors Affecting Your Gut

Beyond diet and stress, environmental factors also play a significant role in gut health. Endocrine-disrupting plastic chemicals, found in water bottles and everyday products, disrupt your gut microbiome by activating estrogen receptors in your body and interfering with metabolic pathways.

To minimize exposure to microplastics and other environmental toxins, use glass or stainless steel water bottles, avoid plastic containers, reduce exposure to EMFs and choose organic, non-GMO foods to reduce intake of glyphosate and other harmful chemicals.

Embracing a Holistic Approach to Gut Health

Beyond key lifestyle changes like avoiding LA and other mitochondrial poisons, the future of gut health management lies in innovative testing and supplementation technologies. I’m developing affordable, targeted microbiome tests that focus on identifying key beneficial bacteria that are essential for a healthy gut. These tests will provide actionable insights at a fraction of the current cost, making them accessible to a broader population.

I strive to make personalized gut health assessments and tailored therapeutic interventions into standard practice, enabling individuals to restore and maintain a balanced microbiome with precision and efficacy.

These kinds of innovations hold the key to changing how we approach chronic diseases, moving from reactive treatments to proactive, preventative strategies. I firmly believe that by leveraging cutting-edge technologies, we’ll reach a new era in gut health and overall wellness.

The Hidden Key to Boundless Energy

Sun, 06 Apr 2025 00:00:00 +0000

In my interview with Sean Kim of Growth Minds, we discussed the decades I've spent searching for the best ways to help you reclaim your health.¹ When you consider how different modern lifestyles are from our ancestors' days, it reveals many clues about why you might feel tired, run-down or prone to illness. Those ancestors had their own health challenges, but they weren't swimming in artificial chemicals, electromagnetic fields and processed seed oils that drive chronic diseases.

You face these threats every day, and your body is likely struggling as a result. I've devoted my life to understanding how food, environment and daily habits affect you at the cellular level. That journey led me to study how your mitochondria produce the energy you need. Mitochondria are known as your cells' power stations.

They depend on proper fuel, stable hormone levels and minimal toxic exposures to keep you thriving. If those factors are off balance, you'll feel it. The question is: how do you get them back on track?

While a ketogenic diet or intermittent fasting help you lose weight initially, they're a short-term fix with long-term consequences. As I explained to Kim, there's a deeper story about how your body responds to various fuels, especially when you've been under stress or exposed to toxic influences.

You have to look at your gut, your hormone systems and your environment to fully understand what's going on and restore optimal health. When I first explored diets high in fat and extremely low in carbohydrates, I saw benefits for some people in specific circumstances. Over time, however, I discovered that your system needs more than a strict low-carb diet provides.

Rethinking What It Means to Eat Well

In my interview with Kim, I made it clear that I used to be a leading advocate of ketogenic diets. I even wrote a No. 1 bestselling book on the topic. Many people have used a ketogenic diet with good outcomes for weight loss and insulin control, and I believed that kind of diet could support you in turning your health around. The results people experienced weren't imaginary. Many of them had real successes.

Over time, however, more detailed research into mitochondrial function made me change my stance. It's not enough to measure your short-term results. You have to look at what happens over many years. If you keep forcing your body into a state of ultra-low carbohydrate intake, you risk backing up electron flow in your mitochondria. That jammed-up electron flow weakens your cells' ability to produce steady energy, a phenomenon otherwise known as reductive stress.

It also encourages shifts in your gut bacteria that harm you more than help you. You need healthy gut bacteria to make short-chain fatty acids, which keep your colon lining strong and keep harmful pathogens in check. A balanced intake of healthy carbohydrates is key once you've corrected the root concerns. Your brain needs glucose, and while you can survive on fewer carbs for a while, it's easy to slip into a stressful metabolic state if you don't consume enough healthy carbs.

How Your Environment Shapes Your Health

Everyday toxins also affect you at the cellular level. Throughout our talk, I explained to Kim that I've identified four main stressors that diminish your mitochondrial energy production. These factors silently harm your gut health, disrupt your hormones and trigger damaging oxidative stress.

First, you have the overconsumption of omega-6 seed oils, which are rich in linoleic acid. These highly processed cooking oils are the single biggest nutritional danger you face. You'll find them in countless packaged foods, snack items and restaurant meals. The main reason why excess LA causes disease is that it prevents your mitochondria from working well. It also makes sun exposure more damaging due to the accumulation of these fats in your skin cells.

Second, you have excess endocrine-disrupting chemicals (EDCs) in your environment. These come from plastics, personal care products and even certain pesticides and mimic hormones, like estrogen, in your body. Many of these endocrine-disrupting chemicals reduce fertility and create hormonal imbalances. Xenoestrogens found in everyday items like plastic are one example of EDCs with widespread reach.

It's also important to minimize exposure to synthetic estrogens, such as those found in hormone replacement therapy and oral contraceptives. Estrogen increases intracellular calcium levels and decreases mitochondrial function. In fact, estrogen dominance is nearly as dangerous as excessive LA intake when it comes to destroying your mitochondrial function.

The third significant threat to cellular health comes from pervasive exposure to electromagnetic fields (EMFs) due to the proliferation of wireless technologies. EMFs increase calcium ion concentrations within cells, resulting in the production of harmful free radicals.

Together, widespread exposure to LA in seed oils, EDCs in plastics and EMFs impair your cells' ability to generate energy efficiently. This energy deficit makes it challenging to sustain the oxygen-free gut environment necessary for beneficial bacteria to flourish.

As your gut barrier weakens, it allows harmful substances to breach your intestinal wall and enter your bloodstream. This intrusion triggers a systemic inflammatory response, with wide-ranging effects on your health. Of particular concern is the proliferation of oxygen-tolerant bacteria, which are not ideally suited for the gut environment.

These microorganisms produce a potent form of endotoxin — the fourth major threat to your cellular health — known as lipopolysaccharide (LPS). When LPS enters your bloodstream through a compromised gut barrier, it leads to a severe condition known as endotoxemia, which often progresses to septic shock — a state of systemic inflammation that's sometimes fatal.

Restoring Gut Health as Your Foundation

A healthy gut is pivotal to your well-being. In my interview with Kim, I explained that if your healthy gut bacteria can't thrive, your body faces one hurdle after another. An oxygen-free environment is necessary for beneficial bacteria that create short-chain fatty acids such as butyrate, propionate and acetate to thrive. These compounds help keep your colon lining strong by nourishing the cells that line your gut wall.

Your body needs cellular energy to keep oxygen levels low in your colon, however. So, if your mitochondria aren't functioning properly and your cellular energy is low, you're likely to have excess oxygen in your colon that boosts harmful bacteria.

The end result is an upsurge in toxic byproducts, including more potent forms of endotoxin. That's why simply cutting carbohydrates might seem to help in the short term: if you starve harmful bacteria of their favorite fuels, they don't multiply so fast.

Yet you pay for it later by ultimately decreasing the cellular energy you need for robust digestion and a healthy metabolism. A diet that includes high-quality fiber from vegetables and other sources of healthy carbohydrates is key, but if you have a compromised gut, it's important to start with easier-to-digest options, like white rice or slowly sipping dextrose water daily for a week or two.

You want to steer clear of a low-carb diet, especially long term. If you keep your body in a constant energy deficit, you're only compounding your mitochondrial problems. You're also setting yourself up for increased stress hormone release, which breaks down your lean muscle tissue to make emergency glucose.

By cutting out mitochondrial poisons and nourishing your gut with healthy carbohydrates, you give your body the chance to restore that protective mucus layer, keep oxygen levels low in your colon and restore mitochondrial health for increased cellular energy.

When you remove the factors that destroy your cellular energy, you can then enjoy moderate to higher carbohydrate intake without wrecking your metabolic function. This might mean 200 to 350 grams of quality carbohydrates in a day, but the exact amount varies by your personal needs, activity level and genetics. The key is to focus on real, whole-food sources instead of ultraprocessed carbs that contain seed oils and refined sugar.

Let me emphasize once more that you should clear out the elements causing harm before you increase your carbohydrate intake. That means cutting back on omega-6-rich seed oils, limiting endocrine-disrupting chemicals, reducing EMF exposure and repairing your gut so it's able to handle more fiber.

Practical Steps to Tame the Toxins

During my discussion with Kim, we touched on ways to reduce exposure to chemicals and stressors, so you enhance your health from the inside out. If you want to limit microplastics and hormone-disrupting substances, start by cutting down on plastic packaging.

Swap plastic containers for glass whenever possible, and avoid heating foods in plastic. Be mindful of personal care items with synthetic fragrances or complex chemical blends. Even so-called "organic" products often contain compounds that destabilize your hormones, so read labels carefully.

You also want to be wary of your Wi-Fi router and the constant signals from your phone. If you keep your phone by your bed at night, you're exposing your body to nonstop EMFs. Turning off your wireless devices or switching to airplane mode gives your cells a break, but a better option is to turn off your Wi-Fi at night — or even shut off the power to your bedroom.

Also, try wired internet at home and see whether you notice improvements in your sleep or focus. As you move beyond eating well, also look into ways to speed up the removal of toxins. Sweating is one of the best methods. Traditional exercise does the job as you increase circulation, but an infrared sauna takes it further if you have access to one.

Grounding, or walking barefoot on natural surfaces like sand or soil, also helps reduce extra electrical charges in your body. You still want to watch out for walking barefoot on unnaturally hard floors every day, which promotes the development of joint or foot issues. Even so, a dose of nature is calming, and you might find that grounding on natural surfaces like grass or the ocean is a soothing method to connect with your environment.

During the interview, I also noted that sunlight is both beneficial and at times harmful, depending on your overall health. You absolutely need adequate sun exposure to help your body produce vitamin D and provide other benefits. However, if you're carrying an excessive amount omega-6 seed oils in your skin cells, they're prone to oxidation when exposed to sunlight, increasing the risk of skin damage.

Too many of these oxidizable fats in your tissues magnifies any negative effects from UV rays. To maximize the benefits of sun exposure and minimize the risks, eliminate seed oils from your diet. I recommend avoiding sun during peak hours (from 10 a.m. to 4 p.m. in most U.S. regions) until you've been seed-oil-free for at least six months.

The Promise of Future Health Innovations

As I told Kim, I believe technology itself becomes a friend if it's harnessed in the right way. Yes, you should reduce EMF exposure from your phone and your Wi-Fi. Still, advanced computer systems, including artificial intelligence, help you monitor your health in real time.

In the near future, you might use AI-driven software that tracks your daily habits, recognizes patterns in your hormone levels and reminds you to make adjustments to your diet or supplement routine. It's like having a health coach who's always there, offering personalized feedback based on data from wearable devices or blood tests.

Progress in the field of mitochondrial research is also advancing at a rapid pace. We've come a long way in understanding how molecules like coenzyme Q10 help push electrons through your mitochondrial chain. Further investigations could pinpoint more specific strategies to optimize that electron flow, so you generate energy without building up damaging free radicals.

I'm particularly excited about new insights into gut therapies that restore the colon's oxygen-free environment, such as an approach that combines targeted probiotics with supportive nutrients to revive the cells lining your gut.

Doing so would let beneficial microbes flourish and block harmful bacteria from expanding. This holds the promise of turning gut health into a more precise science, where you measure shifts in your microbiome composition and match specific interventions for faster results.

As these new approaches gain traction, I'm working to gather data and share it with you. I'm driven by a mission to show you that your body already has the blueprint for abundant energy and balanced hormones. The problem is interference. Environmental pollutants, seed oils and stressors have created roadblocks. If you reduce them systematically, you'll give yourself a fresh start.

Charting Your Path to Lasting Vitality

In my interview with Kim, I emphasized that your mitochondria lie at the heart of your health story. They decide whether you have the energy to thrive or whether you struggle with chronic fatigue and cellular stress. By addressing the four main stressors — seed oils, endocrine-disrupting chemicals, endotoxins and EMFs — you free up your mitochondria to run at full power. You stop feeding the processes that tear down your gut and your energy.

You also open the door for a truly balanced diet, one that includes not just healthy fats and proteins, but also the right kind of carbohydrates. You deserve to feel vibrant, and your cells are programmed to help you get there.

Clear away plastic toxins, turn off your Wi-Fi at night, choose glass bottles and avoid consuming seed oils. As your gut health improves, introduce better fiber sources that feed your beneficial gut microbes and support mucin production, which protects you from leaky gut.

If you take these steps, you'll likely see a positive ripple effect. Your thyroid might perk up, your hormones rebalance and your gut wall becomes sturdier. In time, you might even be able to tolerate moderate sun exposure without burning as easily, since your cell membranes are no longer packed with unhealthy fats.

No matter where you are in your health journey, let this knowledge empower you — you can fix the hidden obstacles that drain your energy and derail your gut, and feel confident in a plan that nourishes you from your cells outward, letting you enjoy a fuller life.

This is what I hope you'll take away from my conversation with Kim: you have more control over your well-being than you realize. When you align your habits with what your body needs, you unleash the boundless energy that's been waiting inside you all along.

How systemic racism impacts health outcomes across a lifetime [PODCAST]

Sat, 05 Apr 2025 23:00:00 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! Physician coach Seema Pattni discusses her article, “Why racism in health care is still an emergency.” Seema reflects on a painful encounter with an eight-year-old Black patient who wished to be white, illustrating the devastating impact of systemic racism. She outlines

Academic medical centers under threat: the impact of funding cuts

Sat, 05 Apr 2025 19:00:48 +0000

A familiar ding echoes from blue scrub pants. My conditioned frontal cortex reflexively shoots my hand to the back pocket. Fingers encircle a black smartphone. A ricochet of notification vibration still tickles my right buttock. Several semi-autonomous thumb swipes ensue. The joy of Microsoft Outlook’s blue glow reveals a new email—one of nearly a hundred

C. Everett Koop meets the giants of pediatric surgery: Ladd and Gross

Sat, 05 Apr 2025 17:00:07 +0000

An excerpt from Dr. Koop: The Many Lives of the Surgeon General. In spring of 1946 the young Koop was sent to Boston for several months to spend time with the giants of the nascent field of pediatric surgery, William E. Ladd (1880–1967), and his trainee and successor Robert Gross (1905–1988). In his survey of the

Alzheimer’s impact on the young should be an open book

Sat, 05 Apr 2025 15:00:08 +0000

It has long been said that Alzheimer’s disease or a related dementia (ADRD), like some other conditions, is a disease of the family. The ramifications of the disease extend well beyond the periphery of the person with cognitive decline to other family members, such as parents, adult children and siblings, and children under 18. Yet,

7 proven strategies to beat test anxiety and ace the USMLE

Sat, 05 Apr 2025 11:00:51 +0000

Test anxiety is common among medical students, especially with the high-stakes USMLE. While some anxiety can drive performance, too much can spiral into paralyzing “what-ifs.” Here’s how to turn anxiety into an ally and perform at your best on exam day: 1. Recognize the role of anxiety. Accept that a certain level of anxiety can

Strength Training Helps Prevent Insomnia in Seniors

Sat, 05 Apr 2025 00:00:00 +0000

For many older adults, getting a good night’s sleep is a nightly struggle. Up to 20% of older adults deal with insomnia, which leaves you tired, grumpy or at risk for bigger problems like depression or heart trouble.¹

Many turn to sleeping pills for help, but they often bring side effects like grogginess and confusion. Could something as simple as exercise be the answer? Researchers recently looked at dozens of studies to figure out which types of exercise help older adults with insomnia sleep better — and they found a surprising winner: strength training.² Let’s explore what they discovered, why it works and how you can use it to catch more Z’s.

What Is Insomnia and Why Does It Hit Older Adults Hard?

Insomnia means trouble falling asleep, staying asleep or waking up too early — and it’s a problem that gets more common as you age.

• As you get older, your sleep patterns shift — Your body sometimes wakes you up more often, or things like health issues and medications interfere with your shut-eye. In other cases, your knees ache from arthritis, or a pill you take keeps you wired — either way, it’s harder to fall asleep and stay asleep through the night.

• Poor sleep does more than leave you dragging — It makes you feel foggy or down during the day, increases your odds of stumbling and even harms your memory.

As mentioned, sleep meds are a risky solution. They often make you drowsy the next day or cause other issues, like withdrawal symptoms. That’s where exercise shines. It’s a free, safe way to fight insomnia without popping a pill.

Think of sleep like recharging a phone. For older adults, the battery often doesn’t hold a full charge anymore — but exercise helps boost it back up.

How Did Researchers Study Exercise and Sleep?

Scientists dug into 25 experiments with 2,170 older adults who struggle with insomnia.³ They compared those who exercised to those who didn’t, checking how well they slept. Here’s what they tested:

• Aerobic exercise — Activities like brisk walking, swimming or dancing — movements that get your heart pumping.

• Strength training — Lifting weights, using stretchy bands or doing push-ups to build muscle.

• Balance exercises — Standing on one leg or walking heel-to-toe to stay steady.

• Flexibility exercises — Stretching or yoga to keep you limber.

• Combined exercises — A mix, like walking plus lifting light weights.

They compared these activities to just living your usual life or getting basic sleep tips —like “go to bed at the same time.” By pooling all these studies, they figured out which exercise works best, even if the original tests didn’t match them up directly.

What Are the Benefits of Strength Training for Sleep?

Strength training stole the show. It dropped sleep scores by about 5.75 points on average — meaning people slept way better. Learning good sleep habits, like sticking to a bedtime routine, also helped, lowering scores by 4.63 points. Aerobic exercise (like walking) cut scores by around 3.76 points and combined exercises helped by about 2.54 points.

• Why does strength training work so well? — It helps tire out your muscles, telling your body it’s time to rest.

• Strength training is a superstar for sound sleep — A 3-point drop is a big deal for feeling rested, and strength training smashed past that. Imagine two older adults. One starts lifting small weights a few times a week and soon sleeps like a rock. The other keeps their same old routine and still tosses and turns. That’s the power of strength training.

• The benefits of strength training go far beyond improved sleep — Regular resistance exercise also helps combat age-related muscle loss, improves bone density, enhances balance and reduces fall risk — all concerns for older adults.

Improved sleep quality, in turn, supports overall health and brain function. So, the combined benefits make strength training particularly valuable as we age, offering a holistic approach to well-being rather than just targeting isolated symptoms.

How Can You Use Strength Training to Sleep Better?

So, what does this mean for you? If you’re an older adult battling sleep troubles, strength training could be your golden ticket. Here’s how to start:

• Start with light weights — Even soup cans work. Bodyweight exercises are another option.

• Use resistance bands — Stretchy cords make your muscles work harder.

• Try wall push-ups — Or sit-to-stand moves from a chair.

Remember to focus on safety first and go slow in the beginning — 10 minutes, two or three times a week. Gradually work your way up to 30 to 60 minutes of strength training per week, working all your major muscle groups — legs, arms, back, chest and core. Even using your own body weight for exercises like squats, push-ups and planks is effective. If you’ve got conditions like arthritis or heart issues, talk to your doctor first.

• Not into weights? — Walking or mixed workouts still help, just not as much as strength training. The key? Stick with it. Like watering a plant, regular exercise keeps the sleep benefits growing. Your body is designed for movement, so incorporate physical activity into your day, every day.

• Pair it with smart sleep habits — Beyond exercise, to promote better sleep think about your sleep environment and bedtime routine. Be sure your bedroom is completely dark when you go to bed and avoid exposure to blue light in the evening. Dim lights at night, keep your bedroom temperature cool — between 60 and 68 degrees Fahrenheit is often recommended — and reduce electromagnetic fields in your sleep environment.

For more strategies to enhance your sleep, including finding a neutral sleep position and adjusting your bedtime to be earlier, read my comprehensive list of 33 healthy sleep habits.

Your Path to Better Sleep

Insomnia hits older adults hard, but exercise — especially strength training — flips the script. This study proved it outshines walking or mixed workouts for better sleep. Why not give it a shot? A few simple moves could have you waking up fresh instead of fried.

Better sleep isn’t just about feeling good — it’s about enjoying life more, whether you’re chatting with pals or diving into a hobby. Next time someone says they can’t sleep, tell them to grab a dumbbell. It might just be the secret they’ve been dreaming of.

FAQs About Strength Training and Sleep

Q: What are the benefits of strength training for sleep?

A: It helps you fall asleep faster and stay asleep longer by tiring your muscles and calming you down. This improvement in sleep quality leads to increased daytime energy and alertness.

Q: How often should I do strength training for better sleep?

A: Gradually work your way up to 30 to 60 minutes of strength training per week, but start with 10 to 15 minutes. Ease into it. Consistency is key, so find a schedule that you can maintain over the long term.

Q: Can I do strength training if I have health issues?

A: Yes, but check with your doctor first, especially if you’ve got arthritis or heart concerns. Your doctor will provide personalized recommendations and ensure your safety.

Q: What if I don’t like lifting weights?

A: Walking or yoga help too, though strength training works best for sleep. Even light strength training exercises are beneficial.

Q: How long until my sleep gets better?

A: Some see changes in weeks, but it might take a month or two — keep at it. Maintain a positive attitude and focus on the long-term benefits of improved sleep.

Microplastics Accumulate in Your Brain More Than Other Organs

Sat, 05 Apr 2025 00:00:00 +0000

Everywhere you look, plastic is a part of modern life. From packaging to clothing, it's almost inescapable. However, what you might not realize is that plastic is not just around you; it's increasingly accumulating inside you. Microscopic plastic particles, known as microplastics and nanoplastics, are now globally recognized as a pervasive environmental pollutant, contaminating air, water and food sources.

The rising levels of microplastic pollution are triggering significant concerns about their impact on human health. Scientists are beginning to understand just how deeply these tiny particles penetrate our bodies and what damage they cause.

In fact, research now suggests that microplastics are not only reaching your brain but are also actively disrupting its function. These findings signal a public crisis for neurological health and warrant taking proactive steps to minimize your exposure to microplastic pollution.

Micron-Sized Plastics Clog Tiny Brain Blood Vessels

A 2025 study published in Science Advances explored a mechanism by which microplastics directly impact brain function.¹ The study used advanced imaging techniques to observe, in real-time, the effects of microplastics on the brains of mice. Not only were microplastics present in the brain, but they actively disrupted normal brain function by physically blocking blood flow within the brain's delicate network of vessels.

• Investigating the effects of microplastics in the human brain — To understand how microplastics behave in the brain, the researchers used a sophisticated technique called miniature two-photon microscopy. This allowed them to peer into the brains of awake mice and visualize blood vessels at a depth that was previously unattainable.

Researchers introduced fluorescent microplastic particles into the mice and then tracked their movement within the cerebral cortex, the outer layer of the brain responsible for higher-level functions like thought and voluntary movement.

• Microplastics cause obstructions in your brain — The images captured through the microscopy revealed that microplastics, once in the bloodstream, are quickly engulfed by immune cells. These immune cells, designed to protect the body by engulfing foreign invaders, inadvertently become carriers of the plastic pollutants. The research team termed these plastic-filled immune cells microplastic-labeled cells, or MPL-Cells.

Researchers revealed that MPL-Cells, laden with microplastics, became trapped within the narrow capillaries of the brain's cortex, causing physical obstructions that directly impeded blood flow.

• The size of the plastic particles played a role in this obstruction — The researchers further noted that larger 5-micrometer microplastics were far more likely to cause these blockages compared to smaller 2-micrometer and especially tiny 0.08-micrometer particles.

• The consequences of these microplastic-induced blockages are significant — The reduced blood flow in the brain leads to a cascade of neurological problems. The study used laser speckle contrast imaging to confirm that blood perfusion — the flow of blood through the brain tissue — was indeed reduced in areas where MPL-Cells were obstructing vessels.

• Poor blood flow triggers neurological and cognitive effects — This diminished blood supply starves brain tissue of essential resources and triggers a range of neurobehavioral abnormalities, affecting everything from movement to cognitive function.

To assess these neurological impacts, the researchers put the microplastic-treated mice through a series of behavioral tests. In open-field tests, which measure exploratory behavior and anxiety, mice exposed to microplastics moved significantly less and at slower speeds compared to control groups.

Further, in Y-maze tests designed to evaluate spatial memory and working memory, the microplastic-treated mice showed a marked reduction in spatial memory. Even simple motor coordination was affected, indicating impaired balance and endurance. These behavioral changes, the researchers noted, mirrored depressive states often associated with disrupted cerebral blood flow.

Human Brains Hold More Microplastics Than Other Organs

A 2025 study published in Nature Medicine also revealed concerning findings about the extent of microplastic contamination within our bodies.² The researchers analyzed samples from human livers, kidneys and brains, comparing microplastic levels across these different tissues. The brain turned out to be a significant collection point for microplastics, accumulating far more of these pollutants than other major organs.

• Brain tissue contains dramatically higher microplastic concentrations — Across the board, brain samples contained substantially higher concentrations of total microplastics compared to both liver and kidney tissues. In fact, brain tissue harbored, on average, seven to 30 times more microplastics than the other organs examined.

When looking at the types of plastic polymers present, polyethylene emerged as the most prevalent in all tissues. Polyethylene is one of the most common plastics produced globally, used extensively in packaging, films and various consumer products.

• Microplastic levels are increasing over time — By comparing tissue samples collected in 2016 to those from 2024, the researchers found a marked increase in microplastic concentrations in both liver and brain tissue over this relatively short eight-year period. This upward trajectory suggests that as environmental microplastic pollution worsens, our internal body burden also escalates.

• Dementia-affected brains contain even higher microplastic concentrations — Disturbingly, when analyzing brain tissue from individuals with diagnosed dementia, including Alzheimer's disease and vascular dementia, researchers found higher concentrations of microplastics compared to brain tissues from individuals without dementia.

In fact, microplastic levels in dementia brains were several times greater than even the already elevated levels found in "normal" brain samples.

The difference in microplastic burden in dementia brains raises serious questions about the role of these pollutants in neurodegenerative conditions. Microscopic examination of the brain tissue provided further visual evidence of plastic contamination — the researchers observed shard-like nanoplastic fragments within the brain parenchyma, the functional tissue of the brain.

In brains with dementia, these fragments were notably concentrated in areas with inflammatory cells and along the walls of blood vessels.

Nasal Passages Offer Direct Route for Microplastics to Your Brain

Adding to the mounting evidence of microplastic invasion of the brain, a 2024 case series published in JAMA Network Open pinpoints a startlingly direct pathway for these pollutants to reach your brain: your nose.³ This research specifically investigated the olfactory bulb, the region of your brain directly connected to your nasal passages and responsible for your sense of smell.

• Researchers examined the olfactory bulbs of deceased people — The 15 individuals included in this study had lived in São Paulo, Brazil, for at least five years. They analyzed both tissue samples and digested tissue filtrates from these olfactory bulbs. This dual approach ensured that microplastics both on the surface and embedded within the tissue were detected.

• Microplastics were detected in the olfactory bulbs of over half — eight out of 15 — of the individuals studied — In total, 16 distinct synthetic polymer particles and fibers were identified within these brain tissues. The majority, 75%, were particles, with the remainder being fibers.

Among the particles, fragments were more common than spheres. The size of these microplastics was also notable, ranging from 5.5 to 26.4 micrometers for particles, and with fiber lengths averaging 21.4 micrometers.

• Their miniscule size allows easy inhalation — These dimensions are small enough to be inhaled and penetrate deep into the nasal passages, reaching the delicate olfactory bulb at the base of your brain. Breaking down the types of plastic, polypropylene was the most prevalent polymer found, accounting for 43.8% of the identified microplastics.⁴

This is particularly relevant because polypropylene is one of the most widely produced plastics globally, used extensively in packaging, textiles and consumer goods.

• Everyday exposures contribute to microplastic buildup — The presence of polypropylene, along with other common plastics like polyamide (nylon), polyethylene vinyl acetate and polyethylene, strongly suggests that everyday exposure to these materials in indoor and outdoor environments is contributing to their accumulation in the olfactory bulb.

• The researchers propose a clear anatomical pathway for this invasion — They highlight the cribriform plate, a porous bone at the base of the skull that separates the nasal cavity from the brain, as the key gateway. Olfactory neurons, responsible for your sense of smell, extend from your nasal cavity, through tiny perforations in the cribriform plate, directly into the olfactory bulb.

• This direct connection bypasses the blood-brain barrier — This is the body's usual defense against bloodborne pathogens, offering a uniquely vulnerable route for inhaled microplastics to enter brain tissue.

Furthermore, the study points out that cerebrospinal fluid, which surrounds and cushions your brain, also drains partly through lymphatic vessels along these olfactory axons, which could facilitate the transport of particles from the nasal mucosa into the brain.

Previous research has already shown that black carbon particles, another common air pollutant, accumulate in the olfactory bulb, and epidemiological studies have linked exposure to fine particulate matter (PM2.5) air pollution, which often includes microplastics, to neurological and psychiatric disorders, including dementia.⁵

The JAMA Network Open study provides a tangible, physical mechanism for how this might be happening, demonstrating that the olfactory pathway is not just a route for odors, but also a direct entry point for microplastic pollution to reach your brain.

Take Action Now to Reduce Your Microplastic Exposure

Knowing how microplastics threaten your brain and overall health, it's important to take proactive steps to minimize your exposure. While the scale of environmental plastic pollution is immense, there are significant changes you can make in your daily life to reduce your personal burden of these harmful particles.

1. Upgrade your water filtration and ditch plastic bottles — Since microplastics are prevalent in tap water, filtering your drinking water is no longer optional, it's essential. Invest in a high-quality water filter specifically designed to remove microplastics and make sure it's certified to do so. If you must buy bottled water, opt for glass bottles instead of plastic.

Further, if you have hard tap water, boiling it before use dramatically reduces microplastics.⁶ This is a simple, yet powerful action to reduce your microplastics exposure with every cup of tea or when preparing meals.

2. Make smart food packaging choices — Plastic packaging is a major source of microplastic contamination in your food. Become a label detective and choose products packaged in glass whenever possible. When storing food at home, swap out plastic wrap and plastic containers for safer non-plastic alternatives.

By making these conscious choices, you significantly lessen the amount of plastic that comes into direct contact with the food you and your family consume. Further, make it a firm rule in your home to never microwave food in plastic containers. Heat causes plastics to leach even more chemicals directly into your meals.

3. Re-evaluate your kitchen essentials — Small changes in your kitchen can lead to big reductions in plastic exposure. One easy swap is to replace plastic cutting boards with wooden or glass alternatives. Plastic cutting boards degrade over time, shedding microplastics directly into your food as you chop and prepare meals.

Switching to wood or glass not only minimizes this plastic shedding but also provides more durable and often more hygienic surfaces. If you are still using plastic utensils, consider replacing them with stainless steel options.

4. Choose natural fibers and conscious clothing care — The clothes you wear are another source of microplastic exposure, especially if you frequently wear synthetic fabrics like polyester. Whenever you can, choose clothing and home textiles made from natural fibers such as organic cotton, wool and linen. For the synthetic clothes you already own, wash them less frequently.

When you do wash synthetic items, consider using a microfiber filter in your washing machine. These filters are designed to trap the microfibers that synthetic fabrics release during washing, preventing them from flowing into the water system, back into your environment and, ultimately, your body.

5. Consider progesterone for estrogen balance — It's important to understand that plastics have estrogenic effects, as they contain xenoestrogens — a type of endocrine-disrupting chemical — that disrupt your hormonal balance by mimicking estrogen in your body.

This is a significant concern, as estrogen dominance, fueled by exposure to these plastic-derived chemicals and other estrogenic compounds, negatively impacts your cellular health and mitochondrial function.

While reducing plastic exposure is paramount, if you're concerned about estrogen dominance, natural progesterone offers a helpful countermeasure. Natural progesterone acts as an estrogen antagonist, mitigating some of the adverse effects of excessive estrogen exposure from environmental plastics.

Frequently Asked Questions (FAQs) About Microplastics in Your Brain

Q: How do microplastics get into the brain?

A: Microplastics can enter the brain by being carried in the bloodstream and becoming trapped in tiny brain blood vessels. Another direct route is through inhalation via the nose, where they bypass the blood-brain barrier and reach the brain through the olfactory system.

Q: What health effects do microplastics have on the brain?

A: In mice, microplastics caused blocked blood flow in brain vessels, leading to impaired cognitive function, memory issues, anxiety and reduced motor coordination. In humans, higher levels of microplastics have been found in brains affected by dementia.

Q: Which types of plastics are most commonly found in the brain?

A: The most commonly found plastic in brain tissue is polypropylene, used in packaging and consumer goods, followed by polyethylene and nylon. These plastics come from everyday exposure to packaging, clothing and environmental pollution.

Q: Why does the brain accumulate more microplastics than other organs?

A: Research shows human brain tissue contains 7 to 30 times more microplastics than the liver or kidneys. This may be due to the brain's blood vessels becoming easily obstructed by plastic-laden immune cells and the direct pathway from the nose into the brain.

Q: How can I reduce my exposure to microplastics?

A: Practical steps include filtering drinking water, avoiding plastic food packaging, switching to glass or wood kitchen tools, choosing natural fiber clothing, using microfiber filters in washing machines and addressing estrogenic effects from plastics with natural progesterone if needed.

Test Your Knowledge with Today's Quiz!

Take today’s quiz to see how much you’ve learned from yesterday’s Mercola.com article.

How can you use DMSO to reduce chemotherapy-related issues?

Apply it to prevent complications and protect tissue from chemo leaks
DMSO prevents chemotherapy complications and protects tissue from leaks when applied, easing related burdens. Other options overstate or misapply its benefits. Learn more.
Take it orally to lessen chemo’s impact on cancer cells safely
Use it after chemo to speed up hair regrowth only
Rub it on daily to avoid all chemo side effects completely

Can Eating More Veggies Prevent You from Going Gray?

Sat, 05 Apr 2025 00:00:00 +0000

As you get older, you might spot those first gray hairs sneaking in. It’s normal, but for lots of people it feels like a little reminder that youth is fading. What if you could push back against that with something natural? Scientists have found a compound called luteolin that helps you keep your hair colorful longer. Wondering what causes gray hair and how luteolin works to fight it? Let’s explore the answers to these questions, plus easy ways to add luteolin to your diet.

The Science Behind Gray Hair — Why It Happens

Your hair gets its color from tiny factories in your scalp called hair follicles. These factories have special workers — stem cells — that churn out pigment, which gives your hair its shade. When these workers are on the job, your hair stays colorful. Think of your hair like a garden: those stem cells are the seeds keeping it full of color.

Who’s running the show? Inside each hair follicle, you’ve got two types of stem cells doing the heavy lifting. First, there are keratinocyte stem cells (KSCs) — imagine them as the managers keeping things organized. Then, you’ve got melanocyte stem cells (MSCs), the workers who actually make the pigment. When these two team up, your hair keeps its natural hue.
Why do grays pop up? As you age, those stem cells start to slow down. The managers (KSCs) get tired, and the pigment workers (MSCs) begin to clock out for good. Without enough pigment, your hair turns gray — it’s like the color just fades away. Imagine a paint store where the staff quits one by one. Soon, there’s no more color to mix, and all you’ve got left is plain gray. That’s what’s happening up top as the years roll by.
What did scientists learn? Researchers looked at mice to figure this out.¹ They noticed that as the mice got older, their stem cells stopped working together, and their fur turned gray. It’s a lot like what happens to you over time. Picture a mouse with dark fur slowly going silver — it’s a furry version of your own gray hair story. This clue helps explain why your hair loses its color and sets the stage for how luteolin helps.

Meet Luteolin — Nature’s Answer to Gray Hair

Luteolin is a natural compound hiding in plants you already know, like celery and parsley. It’s part of a group called flavonoids, which are well-known for keeping your body healthy and fighting off premature aging. You’ve probably munched on luteolin without even realizing it — maybe in a crunchy celery stick or a sprinkle of parsley. It’s one of nature’s secret weapons, and it’s ready to help you out.

Why are antioxidants a big deal? Antioxidants like luteolin shield your body from oxidative stress, damage that piles up as you age — think of it like rust creeping onto an old car. They protect your cells, including the ones in your hair, so everything keeps running smoothly. Luteolin acts like a bodyguard for your hair’s color factory, blocking the wear and tear that turns it gray.
How does luteolin help you? Studies show luteolin doesn’t just guard your hair — it actually stops those grays from taking over. In tests with mice, it kept their fur dark by making sure the stem cell workers stayed active.² Imagine someone swapping out their usual snacks for luteolin-rich foods and noticing fewer gray strands popping up. That’s the kind of benefit luteolin could bring to your hair.
Where do you find it? Luteolin is found in everyday foods like celery, parsley, thyme, peppermint, broccoli, green peppers and citrus fruits like oranges. These goodies are packed with this anti-graying power. Adding these foods to your plate is an easy way to tap into luteolin’s uses for healthier, more colorful hair.

Luteolin Helps Prevent Hair Graying

In a study published in the journal Antioxidants, researchers picked special mice that gray very fast to test luteolin.³ These mice are like a speeded-up version of how your hair ages, making them ideal for this study. Their fur flipped from dark to gray in just weeks — changes you’d normally see over years, giving researchers a quick peek at what’s possible.

What happens when you rub it on? When they rubbed luteolin onto the mice’s skin, their fur stopped turning gray. It worked by keeping the stem cell managers (KSCs) from aging too fast, so the pigment workers stuck around. Think of it like giving your hair’s factory a fresh coat of paint — everything stays sharp and productive. That’s one way luteolin shows off its treatment powers.
Does eating it work too? Feeding luteolin to the mice had an effect too, just not as strong. It still kept the stem cells young and pushed back the gray, proving it helps from the inside out. It’s a slower burn, but the benefits still shine through in keeping those grays at bay.
How does it save your hair? Luteolin keeps the managers and workers in your hair follicles chatting like old friends, so pigment keeps flowing. In the mice, it slowed down the graying process significantly. That hints it could do the same for you — keeping your hair vibrant longer. It’s a teamwork trick that makes luteolin a standout.

Why Luteolin Stands Out Among Antioxidants

All antioxidants are not the same. The study also tested two other antioxidants — hesperetin and diosmetin — found in plants like oranges and herbs. But they didn’t stop the mice’s fur from going gray. Luteolin was the only one that worked its magic.

What makes luteolin special? Luteolin shines because it zeroes in on the teamwork between stem cells in your hair follicles. The other antioxidants couldn’t fix that connection, so gray hair kept showing up. Picture having three tools in your kit — luteolin’s the only one that fits the job perfectly. That’s why it’s got an edge when it comes to fighting grays.
How does the science back this up? In the mice, luteolin kept the lines open between the managers (KSCs) and workers (MSCs). That teamwork is everything when it comes to stopping gray hair, and luteolin nails it every time. Imagine a factory where the boss and crew stop talking — luteolin swoops in to get them back on the same page.
Could luteolin be the future for stopping gray hair? Researchers think it could spark new ways to keep your hair colorful — something other antioxidants can’t match yet.

How to Add Luteolin to Your Diet for Healthier Hair

It’s easy to boost your luteolin intake with foods you probably already have around: celery, parsley, thyme, peppermint, broccoli, green peppers and citrus fruits like oranges and lemons. These are go-to options for tapping into luteolin’s anti-graying power. Next time you’re cooking, grab a handful of parsley — it’s loaded with this gray-fighting goodness.

How can you increase luteolin intake? Toss some celery into your smoothies, sprinkle thyme on roasted veggies or sip a cup of peppermint tea. These little changes make it simple to get more luteolin into your diet. It’s all about quick swaps that pack a punch for your hair.
Should you try supplements? If you want a bigger dose, luteolin comes in supplement form too. This is an option if you’re looking for an extra boost, but they’re not a substitute for whole food sources.
Start small, win big — Adding luteolin-rich foods is a no-fuss way to support your hair. Over time, these small healthy habits help you hold onto your color longer — just like those mice in the study.

Gray hair comes with the territory as you age, but luteolin gives you a natural way to push back. Studies with mice show it keeps hair follicles young by helping stem cells team up, and you can find it in foods you already enjoy. Start tossing celery, parsley or thyme into your meals today — they’re easy moves that could keep your hair vibrant. More research is on the way, but luteolin looks like a promising ally. You can’t stop time, but perhaps you can hang onto your youthful hair a bit longer.

FAQs About Luteolin and Gray Hair

Q: What are the benefits of luteolin for your hair?

A: Luteolin keeps your hair colorful by protecting the stem cells that make pigment. It helps them work together, which slows down those grays sneaking in. Specifically, it reduces oxidative stress within the hair follicle, which is a major contributor to stem cell decline.

Q: How can you get more luteolin in your diet?

A: Eat foods like celery, parsley, thyme, peppermint, broccoli, green peppers and citrus fruits. They’re tasty and full of luteolin — perfect for your hair health. Incorporating a variety of these foods ensures you're also benefiting from other important nutrients, like quercetin.

Q: Does topical application of luteolin work better than consuming it in foods?

A: Studies on mice indicated that topical application of luteolin was more effective in preventing graying than dietary intake. While both methods showed positive effects on maintaining stem cell activity, the direct application to the skin delivered a more concentrated dose to the hair follicles. This suggests that future treatments may explore topical luteolin formulations for more targeted results.

Q: Can luteolin really stop your hair from turning gray?

A: In mice, it slowed graying by keeping stem cells healthy. The promising results in animal studies suggest a benefit for humans, but further research is needed to confirm these findings.

Q: Why is luteolin better than other antioxidants?

A: Luteolin has shown unique effectiveness in maintaining hair color compared to other antioxidants like hesperetin and diosmetin. It specifically targets and enhances the communication between keratinocyte and melanocyte stem cells, a key factor in pigment production that other antioxidants don't seem to address.

How to reduce diagnostic error in the emergency department [PODCAST]

Fri, 04 Apr 2025 23:00:22 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! Health care executives Susan L. Montminy and Marlene Icenhower discuss their article, “Solving a hidden challenge: 10 tips to reduce diagnostic error in the emergency department.” Susan and Marlene explore the complex, high-pressure nature of ED environments and the often-overlooked dangers

Antimicrobial resistance needs a publicist

Fri, 04 Apr 2025 19:00:44 +0000

The mass layoffs at federal health agencies, combined with the recent flurry of federal government announcements—paused communications, stop-work orders, and canceled meetings—have the health care and life sciences communities on edge. One announcement I found quite concerning was the cancellation of the Presidential Advisory Council on Combating Antibiotic-Resistant Bacteria meeting scheduled for January 28. This

Antimicrobial resistance needs a publicist originally appeared in KevinMD.com.

Physician wellness is a strategic imperative—not a moral crusade

Fri, 04 Apr 2025 17:00:33 +0000

To advocate effectively for physician well-being, we must be strategic rather than reactive. In today’s ever-evolving health care landscape, transformation is not driven by passion alone but by thoughtful alignment with the priorities of those who shape the system. It is tempting to seek fairness, to call out what is wrong, and to lament the

Trusting the right doctor: a lesson in humility and expertise

Fri, 04 Apr 2025 15:00:39 +0000

A few days ago, a teacher of mine who taught me Urdu in school contacted me after years. I remember her well; she was a very kind lady who cared for me a lot. I was one of her favorite students. At that time, she was married and had a daughter who was a toddler.

The medical malpractice system is broken: Who really benefits?

Fri, 04 Apr 2025 11:00:35 +0000

Today, a doctor’s chance of being sued for medical malpractice is 8.5 percent per year. The chance that the lawsuit is frivolous, meaning the alleged injury is from a random error of nature and not from an accidental medical error, is 66.6 percent. Complications are inevitable. Medical errors occur during medical interventions. So do random

Beta-Glucans — Nature’s Immune Booster You Need to Know About

Fri, 04 Apr 2025 00:00:00 +0000

Did you know a simple compound in foods like oats and mushrooms could supercharge your immune system? These heroes are called beta-glucans — natural substances that help you fight allergies, infections and even serious diseases like cancer.

They’re like tiny coaches making your body’s defenses stronger and smarter. Let’s explore how beta-glucans work their magic, plus tips to add these immune boosters to your diet with foods you likely already have at home.

How Do Beta-Glucans Help Your Immune System Fight Allergies?

Your immune system is like a superhero team keeping you safe from germs, allergens and other troublemakers. One key player? Dendritic cells. Think of them as scouts — they spot invaders like pollen or dust and call the rest of the team to action.

A 2024 study published in the International Journal of Molecular Sciences tested how beta-glucans, found in oats, barley and mushrooms, make these scouts even better.¹ Researchers tried six types of beta-glucans to see how they boost these cells.

• Beta-glucans in action — The study showed beta-glucans flip a switch on dendritic cells, making them more alert and ready to roll. Each type worked a little differently. Some — like zymosan — were especially effective, triggering the scouts to send loud signals (called cytokines) to rally your immune team.

Others — like laminarin — were quieter, sending softer signals. It’s like giving your scouts different tools: some get megaphones to shout warnings, while others get whistles that aren’t as loud. Either way, beta-glucans help your scouts grab allergens and get your immune system fired up.

• Calming allergy reactions — Here’s the exciting part: when these boosted dendritic cells teamed up with T cells — your immune system’s soldiers — they calmed allergy reactions. In mice allergic to birch pollen, beta-glucans cut down on compounds that make your nose runny or eyes itchy.

Zymosan even turned down a chemical — interferon gamma — that makes inflammation worse. Think of it like this: allergies usually make your immune system overreact. Beta-glucans help your scouts guide the team to fight smart, not hard, keeping allergies under control.

• A new hope for you — What does this mean for you? Beta-glucans could be a secret weapon against allergies. They help your immune scouts handle allergens without going into overdrive, reducing sneezing or wheezing. Next time allergies hit, picture beta-glucans as tiny trainers making your immune system stronger and calmer. And the best part? You get them from foods like oatmeal or mushrooms — more on that later.

How Do Beta-Glucans Make Allergy Treatments Better?

If you’ve tried allergy shots or drops, you know they train your immune system to relax around triggers like pollen or pet dander. These treatments, called allergen-specific immunotherapy, work better with helpers called adjuvants — think of them as sidekicks that boost the abilities of the main hero. A 2024 review published in Frontiers in Immunology explored how beta-glucans step up as these sidekicks, making allergy treatments more effective.²

• Double duty superstars — Beta-glucans pull double duty. They act as delivery trucks, carrying allergens right to your immune cells, and as alarm bells, waking up your defenses. The review highlighted that beta-glucans stick to immune cells, helping them grab allergens and kickstart a stronger response.

• Boosting your defenses — The researchers also saw beta-glucans boost antibody production — your body’s weapons against invaders. In lab and animal tests, beta-glucans made these antibodies tougher, so your immune system could zap allergens before they bug you. In one test, animals given beta-glucans with allergens made more antibodies to fight them off.

• Faster relief for you — For you, this could mean quicker allergy relief. With beta-glucans as sidekicks, treatments might train your immune system faster. And since beta-glucans are in many common foods, you might boost your immune system just by eating smart.

What Other Health Benefits Do Beta-Glucans Offer?

Beta-glucans aren’t just for allergies — they’re multitaskers for your health. A review published in World Journal of Clinical Oncology showed they’re immunostimulants, waking up your immune system to tackle all kinds of threats.³ From germs to cancer, beta-glucans get your defenses ready. Think of them as all-purpose helpers keeping you strong.

• Fighting infections — Beta-glucans help you beat infections. The review noted they spark your immune cells to attack bacteria, viruses and parasites. They even make antibiotics work better against stubborn germs. Imagine beta-glucans as cheerleaders rallying your immune team to knock out colds or harmful bacteria.

In tests, they helped animals fight off bacteria like Staphylococcus aureus (responsible for many common skin infections) and parasites like Leishmania. That’s a natural boost for staying healthy.

• Taking on cancer — Beta-glucans can even help protect against cancer. As explained in the featured review, they team up with antibodies to tag cancer cells, making it easy for your immune cells — like neutrophils and natural killer cells — to target them.

In tests, beta-glucan therapy shrank tumors by 70% to 95% in just two weeks. It’s like giving your immune system a treasure map to find and destroy cancer hideouts. When cancer cells hide, beta-glucans mark them with a big “X” so your team can take them out.

• Extra help for recovery — Beta-glucans help your body bounce back from stress or damage. They rebuild bone marrow — the factory for your blood cells — after chemotherapy. They also ease body stress, helping you recover faster from illness or injury. For you, this means beta-glucans could benefit everything from sniffles to big health challenges, keeping you feeling great.

Empower Your Health with Beta-Glucans

Beta-glucans are hidden gems in your food, giving your immune system a serious boost. They train your immune scouts to fight allergies, act as sidekicks in allergy treatments and multitask against infections and cancer. The science says it all: these natural wonders help you stay healthier and stronger. Ready to try them? Here’s how to add beta-glucans to your diet with healthy foods:

• Oats and barley — Start your day with well-cooked organic oatmeal or add barley to soups and stews. Choosing whole grain versions will maximize the beta-glucan content. One caveat — if you have dysbiosis, avoid fiber-rich foods, including oats and barley, until your gut health is healed.

• Reishi and shiitake mushrooms — Cook them up for dinner for a tasty, health-boosted treat. These mushrooms can be added to stir-fries, soups or even made into teas.

• Seaweed — Snack on kelp and other seaweed varieties. Seaweed can be incorporated into salads, sushi or enjoyed as a crispy snack. Be mindful of your portions though, as most seaweeds contain polyunsaturated fats, including linoleic acid, which is harmful to your health in excessive amounts.

• Organic rye and wheat — Try using organic rye or wheat flour to make your own organic sourdough bread. Sourdough fermentation also enhances the bioavailability of nutrients.

FAQs About Beta-Glucans

Q: What are beta-glucans, and why should you care?

A: Beta-glucans are natural compounds in foods like oats and mushrooms. They boost your immune system, helping you fight allergies, infections and cancer. They’re like tiny coaches for your body’s defenses. Specifically, they activate dendritic cells, which are important for initiating immune responses.

Q: How do beta-glucans help with allergies?

A: They train your immune scouts (dendritic cells) to handle allergens calmly, cutting down on sneezing or itching when pollen or dust hits. This occurs by modulating the cytokine response, preventing an overreaction of your immune system.

Q: Can beta-glucans really fight cancer?

A: Yes, studies show they tag cancer cells for your immune system to destroy. In tests, tumors shrank up to 95% in two weeks. They work by enhancing the activity of natural killer cells and other immune cells that target cancer.

Q: Which foods have beta-glucans?

A: You’ll find them in oats, barley, mushrooms (like shiitake), seaweed, rye, wheat and veggies like broccoli. Eat up for a natural boost, but remember the concentration varies, with oats, barley and certain mushrooms being the richest sources.

Q: Are beta-glucans safe?

A: Yes, they’re in everyday foods, so they’re safe for most people. However, be aware that if you have dysbiosis, high-fiber foods like oats and barley should be avoided until your gut health improves.

Are You Drinking PFAS-Contaminated Water? Here's How to Get It Out

Fri, 04 Apr 2025 00:00:00 +0000

Picture this: you turn on your kitchen faucet for a refreshing glass of water, but tiny, invisible chemicals sneak into every sip. These are PFAS, nicknamed "forever chemicals," and they’re hiding in drinking water all over the U.S. — even yours. So, what are PFAS? They’re man-made chemicals found in everyday items like nonstick pans and waterproof jackets. They’re tough as nails, sticking around in the environment — and your body — for years without breaking down.

Why should you care? Research shows PFAS harm your health, raising the risk of serious problems like cancer, especially in children. It’s an alarming thought, but don’t worry — new solutions are popping up to address this issue. In this article, you’ll discover the dangers of PFAS, a breakthrough way to get them out of your water and easy steps to keep your family safe.

Why PFAS Are a Silent Threat to Your Health

PFAS stands for per- and polyfluoroalkyl substances. They’re chemicals humans created for products like nonstick cookware, firefighting foam and stain-resistant carpets. These chemicals get into your drinking water through factory runoff, leaking landfills or even firefighting drills near rivers. Once they’re in, they don’t leave easily.

• Think of PFAS like glitter at a party — It spreads everywhere — your floors, your clothes — and good luck getting it all out. That’s how PFAS stick around in water supplies. It’s a big deal worldwide. Scientists have found PFAS in water from remote Mount Everest streams to your local river, showing just how widespread this problem is.¹

• These “forever chemicals” build up over time — Every time you drink, cook or even shower, you’re likely letting PFAS into your life. The fact that they’re in so many places make them a silent threat you shouldn’t ignore. Knowing where they come from is the first step to protecting yourself.

The Alarming Link Between PFAS and Childhood Cancers

A 2025 study dropped a bombshell: children exposed to higher levels of PFAS while in the womb face a bigger risk of blood and kidney cancers.²

• The researchers saw a clear pattern — The more PFAS, the higher the cancer risk. It’s a wake-up call about what’s in your tap. Take the Cape Fear River in North Carolina, for example.³ Years of industrial dumping left the water loaded with PFAS, and families downstream felt the impact.

• It’s not only children’s cancers — PFAS are also tied to grown-up problems like infertility, liver damage, cancer and a weaker immune system. These chemicals interfere with your hormones, organs, and your ability to fight off illness. The worst part? You might not know they’re there until it’s too late. That’s why understanding these health risks is so important — it’s about keeping you and your loved ones safe.

How Do You Get PFAS Out of Your Water?

Most water filters — like the pitcher in your refrigerator — are sticky traps for PFAS. They catch the chemicals but don’t get rid of them, so the gunk leaks back out later. Enter a new PFAS filtration system from a North Carolina researcher, featured in Wired.⁴

• Three ways to filter out PFAS — There are a few main ways to remove PFAS from your water. Here's a simple breakdown:

◦ Reverse osmosis — This method pushes water through a very fine screen. The water gets through, but the PFAS and other bad stuff get left behind.

◦ Activated carbon filtration — This filter is filled with tiny pieces of charcoal. As water flows through, the PFAS stick to the charcoal like dust to a sticky surface. This is a common type of filter often found in water pitchers or faucet attachments.

◦ Ion exchange — This is the method the researcher in North Carolina, Jordan Poler, is using. It works like a magnet for certain contaminants. The water flows through a material that attracts and grabs the PFAS. Poler's filter uses a natural material called zeolite, which he says is like a pile of tiny sticks with lots of surface area to grab the PFAS. He can even clean the filter and use it again, which is good for the environment.

• This new filtration system doesn’t just trap PFAS — Once the PFAS are collected, they can be sent to special companies to be broken down and safely disposed of, keeping them out of your water for good.

• Breaking the toxic water cycle — This new tech isn’t on the market yet, but it’s a hopeful step forward. Cities are starting to test it, and soon, you might see it in stores or even your local water plant. It’s not just about catching PFAS — it’s about breaking that “forever” cycle so your water stays clean. That’s the kind of solution to feel good about, knowing science is fighting back against these chemicals.

A Sustainable Breakthrough in PFAS Removal

Researchers at the Institute of Science Tokyo are also exploring ways to remove PFAS from water.⁵ Their new carbon-based system targets PFAS using a filter made from wood scraps and sugar — pulling the toxic forever chemicals out of the water.

• The magic happens with two parts — A membrane (think of it as a high-tech sieve) and an adsorbent (a trap that grabs PFAS). They’re made from a byproduct of papermaking and glucose, a simple sugar. These ingredients are inexpensive, eco-friendly and ready to tackle contamination.

• Here’s the process in simple terms — The membrane system heats the water, turning it into vapor and leaving most PFAS behind. Then, the trap swoops in like a sponge, locking up any leftover chemicals. It’s a double whammy that leaves your water cleaner than ever.

• Why should you care? — This method doesn’t just catch PFAS — it traps them for good, unlike older filters that let them sneak back out. Plus, it’s sustainable, turning waste into a water-saving hero. It’s a positive step for safer drinking water.

What Can You Do to Stay Safe from PFAS?

You don’t have to sit back and wait for PFAS to go away. Here’s how to take charge:

• Check your water first — Find out what’s in your tap. Look up your local water quality report online — most cities post them — or call your water provider to ask about PFAS testing. If you rely on well water, get your water tested with an independent laboratory. Knowledge is power.

• Pick a PFAS-fighting filter — Not happy with what your water test finds? Get a filter that works. For now, look for ones labeled “reverse osmosis” or “activated carbon” — they’re your best bets for trapping PFAS and keeping your water safe.

• Speak up for change — Tell your local leaders you want tougher rules on PFAS and better water treatment in your town. A quick email or call can make waves.

• Make small swaps — Skip nonstick pans and opt for enameled cast iron or ceramic options instead. Little changes like this cut your exposure over time.

These steps are simple but powerful. Share them with friends, and together push for cleaner, safer water. You’re not helpless — you’re part of the solution. While PFAS lurking in your drinking water are linked to serious health risks, there’s hope on the horizon.

New filtration systems are on the way, promising to trap and trash PFAS for good — keeping your water cleaner down the road. But don’t wait — take steps to filter your water to cut your exposure and protect your loved ones now. Cleaner water starts with you — so let’s demand it together.

FAQs About PFAS and Your Water

Q: What are PFAS, and why are they called “forever chemicals”?

A: PFAS are man-made chemicals in common products like nonstick pans and waterproof gear. They’re “forever chemicals” because they don’t break down easily, hanging out in water and your body for years.

Q: How do PFAS get into my drinking water?

A: They sneak in through factory runoff, landfills or firefighting foam near rivers. Once they’re in your water, they’re tough to kick out.

Q: What health risks do PFAS pose?

A: PFAS are linked to childhood cancers, infertility, liver damage and a weaker immune system. Children are hit hardest, but everyone’s at risk.

Q: What’s the best way to remove PFAS from my water?

A: Use filters labeled “reverse osmosis” or “activated carbon.” They trap PFAS better than most, keeping your water safer.

Q: Can I do anything else to lower my exposure?

A: Yes, check your water report, skip nonstick products and push your local leaders for stricter PFAS rules. Every bit helps.

How DMSO Eases Cancer’s Hidden Burdens — Chemo, Pain, and Radiation Relief

Fri, 04 Apr 2025 00:00:00 +0000

DMSO is a remarkable naturally occurring substance that (provided it's used correctly¹) safely and rapidly improves a variety of conditions medicine struggles with — particularly chronic pain. For example, thousands of studies show DMSO treats a wide range of:

• Injuries such as sprains, concussions, burns, surgical incisions, and spinal cord injuries (discussed here).

• Strokes, paralysis, many neurological disorders (e.g., Down syndrome and dementia), and numerous circulatory disorders (e.g., Raynaud's, varicose veins or hemorrhoids), which were discussed here.

• Chronic pain (e.g., from a bad disc, bursitis, arthritis, or complex regional pain syndrome), which was discussed here.

• Many autoimmune, protein, and contractile disorders such as scleroderma, amyloidosis, and interstitial cystitis (discussed here).

• Head conditions, such as tinnitus, vision loss, dental problems, and sinusitis (discussed here).

• Internal organ diseases such as pancreatitis, infertility, liver cirrhosis, and endometriosis (discussed here).

• A wide range of skin conditions such as burns, varicose veins, acne, hair loss, ulcers, skin cancer, and many autoimmune dermatologic diseases (discussed here).

Many challenging infections such as shingles, herpes, chronic ear or dental infections, and osteomyelitis (discussed here). In turn, since I started this series, it struck a cord, and I have received over 2000 reports of remarkable responses to DMSO, and many readers have had for a variety of "incurable conditions."

This begs an obvious question — if a substance capable of doing all of that exists, why does almost no one know about it? Simply put, like many other promising therapies, it fell victim to a pernicious campaign by the FDA, which kept it away from America despite decades of scientific research, congressional protest, and thousands of people pleading for the FDA to reconsider its actions. Consider for example, this 60 minutes program about DMSO that aired on March 23, 1980:

In the 1960s a miraculous treatment for chronic pain, traumatic injury, strokes and spinal cord paralysis was discovered that spread across America like wildfire—until the FDA buried it.

Here, 60 Minutes exposed the FDA using the same playbook they used throughout COVID-19. A

Starting a pediatric critical care transport program from scratch [PODCAST]

Thu, 03 Apr 2025 23:00:03 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! Pediatric critical care physician Kyle Willsey discusses his article, “When every second counts: the evolving challenges of pediatric transport.” He shares the high-stakes realities of transporting critically ill children, from his experience stabilizing a severely injured toddler during fellowship to his

The unspoken weight of words: reflections on a Vietnamese patient’s final choices

Thu, 03 Apr 2025 19:00:58 +0000

When the patient arrived by ambulance, he was frail, elderly, and alone in a hospital that spoke a language he could not understand. He had been transferred from a neighboring hospital across state lines due to concerns of malnutrition and pain. The initial CT scans were alarming—multiple lung masses, highly concerning for metastatic cancer. Yet,

I almost left health care: my nurse practitioner burnout story

Thu, 03 Apr 2025 17:00:32 +0000

My journey in nursing has led me to experiences and insights I will carry with me for the rest of my life. I declared nursing as my major because I was passionate about making a difference in patients’ lives. I envisioned sitting by patients’ bedsides, holding their hands, and providing comfort in their moments of

A retired ICU nurse’s brunch conversation sparks a life-changing moment

Thu, 03 Apr 2025 15:00:13 +0000

We were a team. Always had been. Always would be. We defended each other, protected each other—from management, from nurse bullies, from the cruel ICU doctors who thought they ruled the world. Back in the day, we had our own kind of “therapy sessions”—long talks over coffee, unloading the weight of twelve-hour shifts, of lives

Cancer treatment and sexual health: the conversation we need to have

Thu, 03 Apr 2025 13:00:24 +0000

When we think of cancer treatment, we often focus on the immediate goals: Shrinking tumors, stopping the spread of the disease, and ultimately aiming for a cure. What doesn’t get as much attention, but is just as important, is how cancer treatments can affect a patient’s sexual health and reproductive future. Many cancer patients, particularly

Medicine’s mental health crisis: Why the system is failing us

Thu, 03 Apr 2025 11:00:05 +0000

An excerpt from Has Medicine Lost Its Mind?: Why Our Mental Health System Is Failing Us and What Should Be Done to Cure It. One of society’s great issues is who decides what science does—the public or science. For example, the populace has taken control and been clear that it does not want science to create

Unlocking Your Gut's Power to Control Blood Sugar

Thu, 03 Apr 2025 00:00:00 +0000

Type 2 diabetes is a chronic and progressive cardiometabolic disorder characterized by insulin resistance and impaired blood glucose regulation. Common symptoms include increased thirst, frequent urination, fatigue, and blurred vision. Over time, unmanaged Type 2 diabetes leads to severe health complications such as heart disease, kidney failure, and neuropathy.

Currently, 10.5% of adults worldwide are affected by Type 2 diabetes, a number projected to rise to 12.2% by 2045.¹ The prevalence is higher in high-income countries at 11.1%, compared to 10.8% in middle-income nations and 5.5% in low-income regions.²

Within middle-income countries, the rate is expected to reach 13.1% by 2045, driven by lifestyle and dietary changes.³ Additionally, approximately 90% of diabetes cases are Type 2, contributing to 6.7 million deaths in 2021 alone.⁴

Personalized Diets and Gut Microbiome Interactions

A study published in eBioMedicine involved a series of nutritional n-of-1 trials to explore how individual diets interact with the gut microbiome and influence blood sugar levels. Unlike conventional clinical trials, which involve large groups of participants to draw general conclusions, n-of-1 trials focus exclusively on a single person to assess how a particular intervention impacts their unique physiology.

• Your diet shifts the state of your gut bacteria — The research aimed to understand the personalized responses of gut bacteria to different dietary patterns and how these responses affect metabolic health.⁵ The study involved 30 participants who underwent three cycles of dietary interventions, each lasting 72 days. These interventions included high-carbohydrate (HC) and low-carbohydrate (LC) diets.

Additionally, the findings were validated using data from an independent cohort of 1,219 participants, ensuring the robustness of the results.⁶ Participants in the study exhibited unique response patterns of their gut microbiota when subjected to the HC and LC diets.

This personalization means that each individual's gut bacteria reacted differently to the same dietary changes, highlighting the complexity of the gut microbiome and its interaction with your diet.⁷

• Gut bacteria are unique to each individual — The research uncovered a specific gut microbial signature, represented by a carb-sensitivity score, which was closely linked to how participants' blood sugar levels responded to the HC diet. Interestingly, this score did not show a similar correlation during the LC diet, suggesting that high carbohydrate intake has a distinct impact on gut bacteria and metabolism.⁸

• A high-carb diet has a unique impact on the gut microbiome — The study also revealed that the HC diet influenced the gut microbiome in a person-specific manner. This modulation connected the gut bacteria directly to glycemic sensitivity, indicating that what you eat shapes your gut environment in ways that affect how your body processes carbohydrates.

The gut microbiome, considered a dynamic ecosystem, is significantly shaped by your dietary choices. This means that the types and amounts of carbohydrates you consume alter the composition and functionality of your gut bacteria.⁹

The research emphasized that the gut microbiota is not only dynamic within an individual but also possesses personalized signatures that vary between different people. These personalized signatures play a role in how your body responds to dietary carbohydrates, making the gut microbiome a key to unlocking personalized dietary recommendations for better metabolic health.¹⁰

The Role of Gut Microbial Functionality in Metabolism

The study also explored the biological mechanisms underlying these interactions.

• Gut bacteria break down carbohydrates — The functional capacity of the gut microbiota, particularly its ability to degrade carbohydrates, plays a significant role in modulating glycemic sensitivity. This means that the enzymes and metabolic pathways present in an individual's gut bacteria determine how effectively their body manages blood sugar levels in response to carbohydrate intake.¹¹

• Carbohydrates influence the metabolic output of your gut bacteria — The release of the metabolic potentials is directly influenced by the amount and type of carbohydrates consumed, further linking diet to gut microbiome functionality and overall metabolic health.¹² Another aspect of the research was the role of gut microbiota-related metabolites in the communication between the gut and the host's metabolic processes.

• Metabolites play an important role in maintaining blood glucose levels — They act as intermediates, facilitating the cross-talk that influences how your body processes and stores carbohydrates.

This intricate interaction underscores the importance of maintaining a balanced gut microbiome to support healthy blood glucose levels and prevent metabolic dysfunctions.¹³ In summary, the study provides compelling evidence that diet significantly affects the gut microbiome and, consequently, blood glucose metabolism on an individual level.

By profiling the gut microbiome and monitoring blood glucose responses in a controlled setting, researchers were able to identify personalized microbial signatures that predict metabolic responses to high-carbohydrate diets. These findings pave the way for developing personalized nutrition plans that cater to an individual's unique gut microbiome, leading to more effective management of blood sugar levels and overall metabolic health.¹⁴

Gut Microbiota as a Silent Regulator of Blood Sugar

A review published in Frontiers in Endocrinology investigated how gut microbiota play a role in managing your blood sugar levels and insulin resistance.¹⁵ It sought to determine the relationship between these microorganisms and key metabolic functions like glucose regulation, which is essential for preventing and managing Type 2 diabetes. The study found that an imbalance in gut microbiota, called dysbiosis, is closely linked to obesity and Type 2 diabetes.¹⁶

• A dysfunctional gut creates fat buildup — One significant finding was that dysbiosis leads to the overexpression of microbial genes involved in carbohydrate metabolism.¹⁷ Further, it encourages an overgrowth of bacteria that are more efficient at breaking down carbohydrates, extracting more energy from the food you eat, and storing it as fat.

This excessive fat accumulation contributes to obesity, which in turn worsens insulin resistance, making it harder for your body to regulate blood sugar levels effectively.¹⁸

• Gut bacteria influence the secretion of incretins — According to the study, incretins are hormones that help regulate insulin production after you eat.¹⁹ Incretins, such as glucagon-like peptide-1 (GLP-1) — most known for the GLP-1 receptor agonist Ozempic — play a role in signaling your pancreas to release insulin, the hormone responsible for lowering blood sugar levels.

Some bacteria directly affect incretin secretion by producing specific metabolic compounds, enhancing your body's ability to manage blood glucose levels.²⁰ This connection underscores the intricate relationship between your gut health and overall metabolic health.

• Short-chain fatty acids (SCFAs) promote better metabolic health — Another discovery was the role of SCFAs, which are produced by beneficial gut bacteria when they digest dietary fibers.²¹ SCFAs, such as butyrate, propionate and acetate, help reduce inflammation and improve insulin sensitivity, which means your body uses insulin more effectively.²²

The study found that a deficiency in SCFA production is associated with the development of diabetes, highlighting the importance of these fatty acids in maintaining metabolic balance.²³

• The current state of your gut microbiota affects bile acid metabolism — Maintaining a diverse gut microbiota population is essential for digesting and absorbing fats from your diet.²⁴ Bile acids help break down fats so your body absorbs them properly. Gut bacteria play a key role in transforming bile acids, influencing how fats are processed and stored in your body.²⁵

Proper bile acid metabolism not only aids in fat digestion but also helps regulate cholesterol levels and reduce inflammation in fat tissues. This regulation prevents excessive fat storage and promotes a healthier metabolic profile.²⁶ By maintaining a balanced gut microbiome, these beneficial processes are supported, contributing to better metabolic health.

• Gut microbiota regulates inflammation in adipose tissue — Chronic low-level inflammation in adipose tissue is a known contributor to insulin resistance and Type 2 diabetes.²⁷ The presence of certain gut bacteria either exacerbates or alleviates this inflammation. For instance, some bacteria produce anti-inflammatory compounds that help reduce inflammation in fat tissues, thereby improving insulin sensitivity.²⁸

The study concluded that targeting gut microbiota presents a promising strategy for treating Type 2 diabetes and improving glycemic control.²⁹ By manipulating the gut bacteria through dietary changes, prebiotics, or probiotics, it is possible to enhance the body's metabolic functions and reduce the risk of diabetes-related complications.³⁰

The study emphasizes that a balanced gut microbiome is not just beneficial but foundational for maintaining healthy blood sugar levels and preventing metabolic diseases.³¹ Personalized approaches that consider an individual's unique gut microbiome composition allow for more effective management of blood sugar levels and better overall health outcomes.³²

Understanding the HOMA-IR Test for Insulin Resistance

Recognizing insulin resistance early is essential, as it's a warning sign for your metabolic health — one that often precedes Type 2 diabetes. The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) is a valuable diagnostic tool that helps assess insulin resistance through a simple blood test. Created in 1985, it calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin.

Unlike other more complex tests, HOMA-IR requires just one fasting blood sample, making it both practical and accessible. This simplicity allows doctors and patients to screen for early signs of insulin resistance, monitor prediabetes risk, track treatment effectiveness over time and guide intervention strategies. The HOMA-IR formula is as follows:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where

◦ Fasting glucose is measured in mg/dL

◦ Fasting insulin is measured in μIU/mL (microinternational units per milliliter), and

◦ 405 is a constant that normalizes the values

If you're using mmol/L for glucose instead of mg/dL, the formula changes slightly:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where

◦ Fasting glucose is measured in mmol/L

◦ Fasting insulin is measured in μIU/mL, and

◦ 22.5 is the normalizing factor for this unit of measurement

• How to interpret your HOMA-IR test results — Anything below 1.0 is considered a healthy HOMA-IR score. If you're above that, you're considered insulin-resistant. The higher your values, the greater your insulin resistance.

• Another important note to determine if you have insulin resistance — Conversely, the lower your HOMA-IR score, the less insulin resistance you have, assuming you are not a Type 1 diabetic who makes no insulin. Insulin resistance often exists long before obvious signs of trouble, silently disrupting your body's balance and setting the stage for serious conditions later.

Interestingly, my personal HOMA-IR score stands at a low 0.2. This low score is a testament to my body's enhanced efficiency in burning fuel, a result of increased glucose availability. By incorporating additional carbohydrates into my diet, I provided my cells with the necessary energy to operate more effectively.

This improved cellular function has significantly boosted my metabolic health, demonstrating how strategic dietary adjustments lead to better insulin sensitivity and overall metabolic performance.

How to Optimize Your Gut Microbiome and Achieve Better Blood Sugar Control

Your gut microbiome plays a key role in how your body processes carbohydrates and regulates blood sugar levels. By taking targeted steps to enhance your gut health, you improve your metabolism and overall well-being. To foster a healthier gut environment:

1. Support gut health by eliminating mitochondrial toxins and eating healthy carbs — Your diet plays a pivotal role in maintaining a healthy gut microbiome. Beneficial gut bacteria thrive in an oxygen-free environment, which requires adequate cellular energy to maintain.

Addressing the root cause — mitochondrial function and colon oxygenation — is essential for the success of any gut health intervention. Once you've reduced your exposure to mitochondrial poisons like linoleic acid (LA) in vegetable oils, endocrine-disrupting chemicals, found widely in plastics, and electromagnetic fields (EMFs), consuming healthy carbohydrates is instrumental to your gut health journey.

Introduce white rice and whole fruits to nourish beneficial bacteria before considering vegetables, whole grains and starches. Avoiding high-fiber diets initially is important if your gut microbiome is compromised, as excessive fiber will increase endotoxin levels. If your gut health is severely compromised, focus on easily digestible carbohydrates like dextrose water for the first week or two. Sip it slowly throughout the day to support gradual gut healing.

2. Incorporate Akkermansia supplementation — The beneficial oxygen-intolerant bacteria Akkermansia muciniphila is essential for a healthy microbiome, but many people have few to none at all. However, it's important to eliminate all vegetable oils from your diet for at least six months before starting an Akkermansia supplementation program.

This preparatory period allows your body to recover mitochondrial function and create a more hospitable environment in your colon for the beneficial bacteria. By taking these steps, you maximize the benefits of Akkermansia supplementation and support overall gut health.

When selecting Akkermansia supplements, choose those that utilize advanced, timed-release capsules or microencapsulation technology. These methods keep the bacteria dormant and protected until they reach your colon, typically within two to four hours after ingestion, ensuring that a higher number of live bacteria survive the journey through your digestive system.

Frequently Asked Questions About Blood Sugar Control

Q: What is Type 2 diabetes, and why is it important to manage?

A: Type 2 diabetes is a chronic disorder wherein the body becomes resistant to insulin and struggles to regulate blood sugar. Over time, unmanaged diabetes leads to health complications like heart disease, kidney damage and nerve issues. About 10.5% of adults worldwide have Type 2 diabetes today, and that number is expected to rise to 12.2% by 2045, emphasizing the need for effective prevention and management strategies.

Q: How does the gut microbiome affect blood sugar control?

A: Research shows that the gut microbiome, made up of trillions of bacteria in your digestive tract, plays a crucial role in how your body processes carbohydrates and regulates glucose. Specific bacteria influence hormone secretion (like incretins), produce beneficial SCFAs and even impact how efficiently you store fat. When the gut microbiome is imbalanced, it worsens insulin resistance, making it harder for your body to maintain healthy blood sugar levels.

Q: What did recent studies find about diet, the gut microbiome and personalized nutrition?

A: A study using nutritional n-of-1 trials (where interventions are tested on a single person) found that your gut bacteria respond differently to high-carbohydrate versus low-carbohydrate diets.

This "personalization" means your microbiome's makeup will predict how you'll react to certain foods, especially carbs. Such insights pave the way for personalized meal plans that align with your unique gut bacteria, helping you optimize blood sugar c

Can Noise-Canceling Headphones Harm Your Hearing?

Thu, 03 Apr 2025 00:00:00 +0000

Imagine you’re on a crowded bus, noise-canceling headphones snug over your ears, your favorite song drowning out the chaos. It’s peaceful, but have you ever stopped to think if this daily escape is interfering with your hearing? Noise-canceling headphones are everywhere, helping you block out the world.

Yet, there’s a growing question: could they secretly harm your ears? With millions using them every day, understanding their effects is important for keeping your hearing sharp. Let’s dive into how they work, their benefits, the risks and what experts say, plus how to make using them safer.

How Do Noise-Canceling Headphones Work?

You’ve probably wondered how these headphones magically hush the world.

Picture sound as waves crashing on a beach — Noise-canceling headphones listen to outside racket — like chatter or traffic — then send out opposite waves to cancel it out. What’s left? Silence, or just the music or podcast you want to hear. It’s like a tug-of-war where the noise loses.
Noise-canceling technology isn’t new — It started decades ago with pilots who needed to hear over roaring plane engines. Today, it’s in your hands, changing how you experience sound daily. There are two kinds of noise-canceling headphones: active ones use smart tech to fight noise, while passive ones rely on thick padding to block it. Most pairs you own probably blend both, giving you that quiet bubble.

Are There Any Benefits of Noise-Canceling Headphones?

Let’s talk benefits — because there’s a reason so many people reach for these headphones.

Stress and anxiety relief — Ever notice how calm you feel when the background buzz fades? By cutting out noise, they lower your stress and anxiety, acting like a shield against chaos.¹ It’s a little break for your mind.
They’re a focus booster — Picture working in a loud café or studying with roommates chatting nearby. Noise-canceling headphones help you tune out distractions and zero in on what matters.
Love music? These headphones make every note pop without you cranking the volume. You get a richer sound experience at lower levels. And in loud spots — like a busy street — they let you listen at a lower volume instead of blasting to compete with the background noise. But is there a catch?

The Hidden Dangers Lurking in Silence

Now, here’s where it gets tricky. Some experts worry these headphones have downsides. One big concern? Overusing them could confuse your brain about sound. It’s called auditory processing disorder — fancy words for trouble sorting out noises around you.²

If you block everything too much, your brain struggles later without that quiet bubble. In other words, constant isolation from environmental sounds could be training your brain to ignore background noise too well. Additional risks include:

Auditory processing difficulties — Too much silence makes your brain less skilled at picking out sounds. This leads to problems understanding conversations or telling sounds apart in noisy places. This is due to the brain "forgetting" how to filter these sounds.
Increases in hearing issues — Medical professionals have noted a trend of younger individuals with hearing difficulties, despite having normal hearing tests. This raises questions about the role of noise-canceling headphones.³
Tinnitus and ear discomfort — Using headphones at high volumes for extended periods can cause tinnitus, a constant ringing or buzzing in the ears. Some people also report ear pressure, especially with active noise cancellation, leading to headaches or discomfort.
Sound direction problems — Using noise-canceling headphones a lot makes it harder to tell where sounds are coming from, which could be unsafe in some places.⁴
Becoming more sensitive to noise — If you block out everyday sounds too much with noise-canceling headphones, normal noises seem too loud when you take the headphones off.⁵

Think of your brain like a muscle. If it stops flexing with everyday sounds — like birds or footsteps — it gets rusty at handling them. Later, without headphones, the world could feel too loud or jumbled. It’s not guaranteed, but it’s a risk to consider.

Further, even with noise-canceling, turning the volume way up still hurts your ears over time. You might not feel it now, but the damage creeps in. And wearing them for hours tires your ears out and feels uncomfortable — a reminder that too much of a good thing isn’t always great.

What the Experts Say

So, what do the pros think? A BBC report shared stories of people noticing hearing shifts after heavy noise-canceling headphone use, raising red flags.⁶ It’s not hard proof, but it’s enough to make you pause. How you use them also affects their risks — volume and time matter most.

Listening skills suffer — Experts like Renee Almeida from Imperial College Healthcare NHS Trust states your brain needs to hear background noise to understand what’s most important to focus on. “There is a difference between hearing and listening,” she told BBC. “We can see that listening skills are suffering.”⁷
“Forgetting” auditory input — Claire Benton, vice president of the British Academy of Audiology, says your brain could forget how to filter out background noise, like honking cars, if you wear noise-canceling headphones too much.⁸
EMF exposure — Along with hearing concerns, headphones, especially wireless varieties, also expose you to electromagnetic fields (EMFs), raising additional health concerns.

Still, audiologists — ear experts — say there’s no slam-dunk evidence of big harm yet. They’re keeping an eye on it, though, because it’s a hot topic. Some argue the benefits outweigh risks; others want more research. The jury’s still out, but it’s smart to listen up.

How to Protect Your Hearing While Using Your Headphones

Not using noise-canceling headphones is the surest way to avoid their associated risks. However, if you plan to use them, moderation is key.

Take frequent breaks — Give your ears a breather at least every hour. Pop them off and let natural sounds — like birds or chatter — flow back in. It’s like a reset button for your hearing.
Try the 60/60 rule — Keep the volume at 60% or less and limit sessions to 60 minutes. It’s an easy way to cut risks, and your ears will thank you. You can use a phone app to check if your volume is too loud.
Don’t lean on noise-canceling all the time — In quiet spots, let your brain practice hearing the world — it keeps your senses sharp. And get your hearing checked yearly. If things sound muffled, catching it early saves you trouble later.

Keep Your Ears Happy

Noise-canceling headphones have their place — they block noise, sharpen your focus and make music sing. But they’re not risk-free. Overdoing it or pumping the volume could quietly ding your hearing. Your ears are precious, so staying smart about how you use these gadgets keeps them humming for years. Remember: take breaks, keep the volume down, use noise-canceling wisely and check your hearing regularly.

FAQs About Noise-Canceling Headphones and Hearing

Q: Can noise-canceling headphones damage your hearing?

A: Not directly, but cranking the volume too high or using them too long might hurt your ears over time. Consider being mindful of the duration of use to minimize strain on your auditory system.

Q: What’s the safest way to use them?

A: Not using them at all is the surest way to eliminate their risks. But if you do use them, follow the 60/60 rule — 60% volume, 60 minutes max — and take breaks. Your ears need rest too. Implementing these guidelines helps to mitigate the risk of overexposure to loud sounds and auditory fatigue.

Q: Why do my ears feel tired after wearing headphones?

A: Hours of use strain them. Give your ears a break every hour to feel fresh again. This fatigue is a signal that your ears need a rest from directed sound and a chance to readjust to ambient noise.

Q: Are there benefits to noise-canceling headphones?

A: They cut stress, boost focus and improve sound quality. However, these advantages are most effectively realized when used responsibly and in appropriate situations where noise reduction is genuinely beneficial.

Q: Should I use noise-canceling headphones in quiet environments?

A: It's best to let your ears experience natural sounds in quiet places. Using noise-canceling headphones excessively even in quiet settings hinders your brain's natural ability to process and filter everyday sounds effectively.

Which Are the Most Effective Lifestyle Strategies to Combat PCOS?

Thu, 03 Apr 2025 00:00:00 +0000

Have you ever heard of PCOS? It’s short for polycystic ovary syndrome, a common hormonal condition that affects women during their reproductive years. You might notice irregular periods, extra hair growing where you don’t want it or even trouble getting pregnant. If you’re affected, you’re not alone — PCOS impacts 6% to 20% of reproductive-age women worldwide.¹

The great news? PCOS can be managed with simple lifestyle changes — like eating better, moving more and handling stress. It’s wise to try these steps first because they boost your overall health and make life feel better as well. Further, these aren’t short-term fixes; they’re ways to help your body thrive. Let’s explore what PCOS is, why lifestyle changes work and tips to improve your diet, exercise and mental well-being if you’re struggling with PCOS.

What Is PCOS?

PCOS is like a hormonal mix-up in your body. Imagine a seesaw that’s off balance — your hormones lean too far one way, often making too many male hormones like testosterone. This throws off your periods, triggers extra hair growth on your face or body, kicks up acne and makes weight stick around. Sometimes, tiny cysts pop up on your ovaries, but they’re not dangerous.

However, PCOS isn’t just a nuisance — it leads to bigger issues. Left untreated, PCOS often results in struggles with blood sugar due to insulin resistance, which makes weight tougher to manage and increases your chances of diabetes and heart trouble later. These are risks to keep an eye on, but you’ve got options to address them.

What causes PCOS? Part of it comes from your family — if your mom or sister has it, you might too. Your habits, like what you eat or how active you are, also play a role. Then there’s inflammation — think of it as your body’s alarm going off too loud, making symptoms worse. The good part? It’s easy to manage these pieces with lifestyle changes.

Why Are Lifestyle Changes Important for PCOS?

Why start with lifestyle changes? Because they’re like fixing the foundation of your house — get that solid, and everything else runs smoother. Lifestyle changes address the root problems of PCOS, like insulin resistance, inflammation and imbalanced hormones.

When you eat better and move more, you help your body handle blood sugar better. That’s key because insulin resistance — a condition where your body's cells don't respond properly to insulin — is a big player in PCOS. These changes also calm inflammation and nudge your hormones back into balance naturally.

What’s in it for you? You could see more regular periods, feel happier, find weight easier to manage and lower your odds of diabetes or heart issues. It’s like giving your body a tune-up so it runs like a champ. Best of all, you’re in charge of making it happen.

How Does Diet Help Manage PCOS?

Your diet is a superstar when it comes to PCOS — it’s like fuel for your car, and the right kind keeps you humming along. But with so many choices, which diets work best? A systematic review published in Nutrients revealed several options to try.² Remember, when it comes to diet, there’s no one-size-fits-all solution — always listen to your body.

• Low glycemic index (GI) diet

◦What it is — Foods that give you energy slowly — like oats, lentils or berries.

◦Why it helps — They keep your blood sugar steady, easing the pressure on insulin.

◦Important caveat — The impact of fiber on gut health and overall health isn't straightforward, particularly if your gut bacteria are out of balance, a condition called dysbiosis. If your gut health is suboptimal, complex carbohydrates, like fiber and many low-GI foods, feed harmful bacteria that multiply and eventually die off, releasing a highly virulent endotoxin called lipopolysaccharide (LPS).

In addition to causing digestive issues, when LPS enters your bloodstream through a compromised gut barrier, it leads to a severe condition known as endotoxemia, which often progresses to septic shock — a state of systemic inflammation that’s sometimes fatal. If you have dysbiosis, avoid fiber until your gut is healed.

• Ketogenic diet

◦What it is — Low carbs, high fats — like red meats and eggs, but skip the bread.

◦Why it helps — It switches your body to burn fat, helping with weight and hormones.

◦Important caveat — For several years, I recommended the ketogenic diet as a way to optimize your metabolic and mitochondrial health. But since I discovered the work of the late Ray Peat, Ph.D., my stance on the ketogenic diet has drastically changed. It turns out, going low-carb can be detrimental for your health. While a ketogenic diet is beneficial in some short-term cases, it’s not an optimal long-term strategy for most people.

• Anti-inflammatory diet

◦What it is — Foods that quiet your body’s alarm—like salmon or spinach.

◦Why it helps — PCOS loves inflammation, so this soothes it, like calming a cranky engine.

◦Try these — In addition to consuming anti-inflammatory foods like berries and mushrooms, avoid inflammatory choices like processed foods, which contain seed oils rich in linoleic acid — a mitochondrial poison.

• Antioxidant-rich diet

◦What it is — Foods that fight oxidative stress, which occurs when there's an imbalance between free radicals and antioxidants in your body.

◦Why it helps — They protect your cells from the oxidative stress and inflammation that drives PCOS.

◦Try These — Berries, dark chocolate or a cup of green tea.

• Microbiome-rich diet

◦What it is — Gut-friendly foods like fermented vegetables, kefir, fruits and fiber.

◦Why it helps — A happy gut means better overall health — like tending a garden in your belly.

◦Try These — Most adults need between 200 and 350 grams of healthy carbohydrates daily for energy, and these carbs are also the foundation for a healthy gut. For those without dysbiosis, focus on getting your carbs from real, whole foods, but ease into a high-fiber diet gradually.

Begin with simple, gentler carbohydrate sources like fruit and white rice. Once your gut is healthy, consider introducing beneficial bacteria to further support gut health, like a timed-release Akkermansia supplement.

How Does Exercise Help with PCOS?

Exercise is about far more than dropping pounds — it’s a secret weapon to help your body feel better with PCOS. Think of it as a reset button you can hit anytime. Here’s why it’s so beneficial:

• Blood sugar support — It helps your muscles use sugar better, cutting insulin resistance.

• Weight control — Moving more helps lighten your load, easing PCOS symptoms.

• Hormone balance — Exercise nudges your hormones into line, helping to balance them out and maybe even making periods regular.

• Heart health — PCOS increases heart risks, but exercise keeps yours strong.

Types of Exercise You’ll Love

• Aerobic — Get your heart going with walking, cycling or swimming. While even short walks are beneficial, aiming for about an hour each day is a powerful goal for safeguarding your health. This doesn't need to be an hour all at once. Try breaking it up into shorter segments throughout the day — perhaps two 30-minute walks or three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes.

• Strength training — Lifting weights or doing resistance exercises isn't just about building bigger muscles; it's fundamentally about improving the quality of your muscles. Aim for 30 to 60 minutes of strength training per week, targeting all major muscle groups.

How Does Mental Health Support Help with PCOS?

PCOS impacts both mind and body, sometimes triggering stress or sadness. That’s why supporting your mental health matters. These tips may help you feel better:

• Counseling — Chatting with a therapist is like having a guide when you’re lost—it sorts out your feelings.

• Mindfulness — Slow breathing and meditation calm your mind and help pause the chaos.

• Education — Learning about PCOS puts you in control so you’re able to take proactive steps to improve your health.

Why Environmental Toxins Play a Key Role in PCOS

PCOS causes androgens such as testosterone to rise, causing hormonal imbalance. However, many patients with PCOS also have high levels of estrogen.³ And what is a major contributor to elevated estrogen levels? Microplastics.

• Avoid microplastics and other xenoestrogens — Plastics are xenoestrogens that mimic the effects of estrogen in your body, stimulating your estrogen receptors. Phthalates, for instance, have estrogenic properties, and some endocrine-disrupting chemicals are also considered estrogenic carcinogens.

• Consider natural progesterone — To help restore hormonal balance, consider taking natural progesterone. As noted in a 2020 study, “Cyclic progesterone for PCOS lowers androgens and restores estradiol-progesterone balance.”⁴

Putting It All Together — Diet, Exercise and Mental Health

Managing PCOS is like playing in a band — diet, exercise and mental health all work together to make sweet music. Here’s how they team up:

• Diet — Keeps blood sugar and inflammation in check.

• Exercise — Boosts insulin use, weight control and hormone balance.

• Mental health — Keeps you motivated and stress-free.

PCOS hits everyone differently, so tweak these to fit you — and also make a point to avoid xenoestrogens in the products you use around your home. When you incorporate these healthy lifestyle changes, you’ll likely feel more energy and build a stronger you, one step at a time.

FAQs — Your Top PCOS Questions Answered

Q: What are the best foods for PCOS?

A: Focus on low glycemic index foods like oats and berries to stabilize blood sugar, and incorporate anti-inflammatory options like fruits. Be sure to avoid inflammatory processed foods and seed oils. Remember to prioritize whole foods and be mindful of your gut health, especially if you experience dysbiosis.

Q: How much exercise do you need for PCOS?

A: Aim for about an hour walk each day, which can be broken up into shorter segments, like three 20-minute walks. If you’re new to exercise, start gradually with short walks before working your way up to the full 60 minutes. Also incorporate 30 to 60 minutes of strength training per week, targeting all major muscle groups.

Q: Does stress make PCOS worse?

A: Yes, stress exacerbates PCOS symptoms by disrupting hormone balance and increasing inflammation. Incorporate stress-reducing practices like mindfulness, meditation or counseling to manage your mental well-being and alleviate symptoms.

Q: What’s one easy lifestyle change to start with?

A: Begin by making small dietary adjustments, such as swapping processed snacks for whole fruits or vegetables, or start with short 10-minute walks daily. Gradual changes are more sustainable and lead to significant improvements in your overall health.

Q: How do you stay motivated?

A: Set achievable, small goals and track your progress to see your improvements. Educate yourself about PCOS to understand how your lifestyle choices impact your health, and remember that consistent effort leads to positive outcomes.

How endometriosis affects fertility and what you can do [PODCAST]

Wed, 02 Apr 2025 23:00:35 +0000

Subscribe to The Podcast by KevinMD. Watch on YouTube. Catch up on old episodes! Fertility specialist Oluyemisi Famuyiwa discusses her article, “Endometriosis and fertility: What every woman should know.” She explores how endometriosis, an inflammatory condition affecting 10 percent of reproductive-age women, disrupts fertility through pelvic adhesions, ovarian damage, and chronic inflammation. Yemi breaks down

How hospitals are quietly taking control of physicians

Wed, 02 Apr 2025 19:00:25 +0000

Doctor, if you have recently had occasion to be granted a visit with upper hospital management in the plush executive suite, most surely it was you who stood out quite conspicuously. Being greeted, hopefully politely, by one of the administrative secretaries, you were asked to be seated and wait along with others—consultants, lower-level management, salesmen,

10 ways health care might be killing you (and what you can do about it)

Wed, 02 Apr 2025 17:00:21 +0000

Health care is meant to heal, but what if it’s quietly doing the opposite? While we rely on medical professionals, hospitals, and treatments to keep us healthy, the system has hidden dangers that can put lives at risk. For every life saved, countless others are harmed due to systemic failures, personal oversight, or deep-rooted inequities.

Through the lens of COVID: a radiologic technologist’s story

Wed, 02 Apr 2025 15:00:18 +0000

I’ve been an X-ray and CT technologist for almost ten years, and I’ve always taken pride in my work. But nothing could have prepared me—or any of us—for what the COVID-19 pandemic brought. It wasn’t just the virus itself; it was the way it exposed the cracks in our health care system, the way it

The unstoppable rise of health care administrators: a cautionary song

Wed, 02 Apr 2025 11:00:02 +0000

April 23, 2025, is Administrative Professionals Day! Administrators, especially in health care, are a rapidly growing demographic who believe they are unsung heroes deserving of recognition. In an attempt to remedy this situation, I submit for your consideration the following song, to the tune of 99 Bottles of Beer on the Wall: One administrator is

Reports — Billions in Industry Payments Sway Specialist Care

Wed, 02 Apr 2025 00:00:00 +0000

Originally published on U.S. Right to Know: February 27, 2025

U.S. medical specialists, from neurosurgeons to anesthesiologists and oncologists, received billions of dollars worth of individual payments not related to research from pharmaceutical and medical device industries in recent years, a series of new studies show.

The payments raise concerns among researchers and public health advocates about how industry influence may negatively impact patient care.

The American Medical Association’s “Sunshine Act data release: Talking points for physicians” suggests maintaining industry relationships, including company-funded medical education, does not necessarily mean that physicians’ judgment has been inappropriately influenced.

However, evidence shows these types of non-research, direct-to-pocket relationships impact medical decision-making in ways that benefit drug and device companies.

They have been shown to increase healthcare costs for consumers and lead to implicit bias, unconsciously influencing physicians’ behavior in favor of certain industry products and services that may not necessarily be good for patients’ health. They can alter prescribing¹ habits, for instance, and also factor into decisions about which medical devices to use.

Drug and medical device manufacturers are required under the Physician Payments Sunshine Act to report payments, items of value, and investment interests worth $10 or more to healthcare providers. Some states, hospitals, and academic institutions have their own rules limiting certain industry gifts and payments, but there are no federal laws limiting what an individual provider may accept.

From 2020 to 2023 alone, the total value of pharmaceutical and medical device industry general (non-research) payments to physicians exceeded $8 billion in value, according to the Open Payments Database² records categorized by stakeholder. The number of physicians receiving these payments also increased by 28% in that period.

‘We Have a Systemic Problem’

As these payments persist, experts continue to sound warning bells. “The money is so tempting that, in some ways, I’m not surprised, and there’s no watchdog,” says Dr. Lisa Cosgrove³ of the University of Massachusetts-Boston, whose research focuses on ethical, medical, and legal issues in organized psychiatry due to academic-industry relationships. “We have a systemic problem.”

General payments can range from consulting and speaking fees to gifts, travel, and meals. They also include royalties and licensing fees from sales of drug and medical device products based on an individual’s intellectual property.

Pharmaceutical and medical device companies often make these payments to individual medical professionals as part of industry-sponsored promotional activities, advisory roles, or continuing medical education. This contrasts with funding from industry for medical research, which often goes to institutions.

Most medical specialists receive free samples, small gifts, and occasional meals. Still, even modest gifts — which represent the vast majority of general payments — can shape medical decision-making, Cosgrove says.

For example, a recent report published in the BMJ journal Heart shows doctors who received industry-sponsored meals⁴ with a median value per meal of $17 were more than twice as likely to prescribe a new heart failure drug to Medicare recipients. An increase in the number of free meals for doctors was also linked to more Medicare bills for this drug and higher costs, the study shows.

Industry ties undermine patient care and public trust, says Dr. Adriane Fugh-Berman,⁵ a Georgetown University professor and director of PharmedOut.⁶ The organization, a project of the Georgetown University Medical Center, educates healthcare professionals and students about pharmaceutical and medical device marketing practices.

“It’s a very bad system. Commercially-supplied information is always designed to advance commercial goals,” she says. “It’s not objective, and the best chance that physicians have of avoiding biased commercial information is avoiding contact with industry and industry-provided information. They shouldn’t take gifts of any kind, whether they are meals or money from these companies.”

Fugh-Berman’s research⁷ has shown that industry gifts of any size are associated with more expensive prescriptions and more branded prescriptions, as well as a greater number of drugs prescribed to a patient, increasing the risk of adverse effects. Consider:

• Neurology — Nearly 8,000 neurosurgeons⁸ in the U.S. received roughly $479 million in general payments from pharmaceutical and surgical device companies between 2019 and 2023, including 45 payments exceeding $1 million each.

The most common payments were for food and beverages. The largest contributors to total payment value included payments for royalties and licensing, consulting fees, acquisitions, and travel perks, according to the study published earlier this month.

• Medical oncology — About 19,500 U.S.-based medical oncologists⁹ received more than two million general payments totaling more than $600 million from 2017 to 2023. Hematology-oncology received the highest total payment amount, and industry-sponsored conferences drove high-value transactions. Stock payments featured prominently in hematology.

“The steadily rising total payments, particularly in hematology-oncology, underscore persistent financial ties between industry and oncology practices,” notes one set of researchers. “This reflects a potential for influence that, while not uniformly problematic, requires ongoing scrutiny to balance innovation with unbiased clinical decision-making.”

• Anesthesiology — Three-quarters of all actively practicing anesthesiologists¹⁰ in the U.S. received nearly $300 million in non-research industry payments from 2014 to 2023. The top 1% of anesthesiologists accounted for about three-quarters of total payments, with pain medicine specialists receiving median payments eight times higher than general anesthesiologists.

Nearly half of all non-physician anesthesia providers also received $7.2 million from 2021 to 2023, with significant increases in the payment amounts and number of professionals receiving general payments each year.

“This study demonstrated large financial relationships between industry and anesthesia providers, with a disproportionate concentration of payments among a minority of providers,” the researcher says in a first-of-its-kind study to be published next month [March 2025] in the Journal of Clinical Anesthesia.

• Orthopedic surgery — Of 600 orthopedic surgery fellowship program directors¹¹ (FPDs), 99% received non-research industry payments totaling more than $340 million between 2015 and 2021, adjusted for inflation. Most were for royalties or licensing ($246.6 million, 72.4%) and consulting ($53.6 million, 15.7%). The highest annual industry payments were seen in spine and shoulder/elbow surgery, with nearly 40% of program directors receiving over $100,000 each.

Many of these specialists own patents and co-invented a device, then receive royalties and payments from the manufacturer of the device, says Dr. Jerry Avorn,¹² professor of medicine at Harvard Medical School and author of “Rethinking Medications: Truth, Power, and the Drugs You Take.”

“If I was getting a knee replacement, I would want to know whether my orthopedic surgeon was making more money because the device was something he got royalty on, as opposed to … being the best for my knee,” he says.

• Radiology — U.S. physicians in radiology¹³ received more than $100 million between 2017 and 2021 in royalties and ownership fees. Of roughly 3,000 neuroradiologists¹⁴ in another study, published in November last year, 48% received at least one payment from industry between 2016 and 2021, including research funds.

Gifts were the most frequent payment type, while speaker fees made up 36% of the total value of payments. The industry payments were highly concentrated, the study shows: The top 5% highest-paid neuroradiologists received nearly half of all payments, accounting for 84% of the total value.

• Endocrine surgery — More than 400 members of the American Association of Endocrine Surgeons¹⁵ received nearly $5.9 million in general payments between 2014 and 2020, with a median payment of $701 over that period. Food and beverage, travel and lodging, and consulting fees were the most common categories.

• Multiple specialties — Physicians¹⁶ across five specialties (allergists/immunologists, dermatologists, gastroenterologists, otolaryngologists, and pulmonologists) received $22.6 million in 2023 — nearly four times the amount paid in 2017 — for dupilumab-related promotional events related to dupilumab, an eczema drug. Marketing-related speaker fees made up the largest category of payments.

While the average payment of $280 went down by about $100, the number of transactions and physicians who received payments went up, with the highest single payment at more than $34,000. Past studies have linked industry-funded meal payments to increased prescriptions of dupilumab.

“As the indications for dupilumab continue to grow, it is crucial for physicians to be aware of the magnitude of industry payments and the potential effects on physician prescription patterns and their recommendations to patients,” the researchers say.

The Open Payments database¹⁷ contains information about the financial relationships between drug and medical device companies and healthcare providers. Search for providers receiving payments, as well as companies that have made payments, and review and download data for up to five states at once. Watch a short video¹⁸ to learn more about how the program works, what’s in the data, and how to use the search tool.