Errr... Scientists Accidentally Discover A Bodily Organ No One Knew About
Story by Dayna McAlpine • 3h ago Scientists accidentally happened against the pair of organs, which are located in your face© Provided by HuffPost UK You’d think at this point we’d know everything there is to about the human body – after all, humans are in and out of MRI machines and cut open every single day. Well, as it turns out, we’ve got a whole organ that scientists had no idea about until they stumbled across it accidentally. Not only that, it comes in a pair and they are located in your face. AdGotPrint.comOncologists were conducting cancer research earlier this year when they accidentally discovered the ‘tubarial glands’. The team from the Netherlands Cancer Institute in Amsterdam had been working hard to discover more about cancers that occur in the head and neck when a scan revealed an unfamiliar part of the face, reports ExtremeTech. Patients had been injected with radioactive glucose before their scans to highlight tumors by glowing brightly. However, as the team scanned all 100 of their patients, the same two areas in the head lit up over and over again. It was an entirely new organ, described in the journal Radiotherapy and Oncology, as a set of salivary glands located in the back of the nasopharynx (the upper part of the throat behind the nose). The team have named the pair of organs the ‘tubarial glands’. “People have three sets of large salivary glands, but not there,” study author and radiation oncologist Wouter Vogel explained. “As far as we knew, the only salivary or mucous glands in the nasopharynx are microscopically small, and up to 1000 are evenly spread out throughout the mucosa. So, imagine our surprise when we found these.” The discovery has been incredibly relevant to the team’s mission, radiotherapy, which is used to kill cancer, but can cause issues within salivary glands. Thanks to uncovering these ‘tubarial glands’, radiotherapists will now know to avoid delivering radiation to this portion of the body to avoid complications. Related...
0 Comments
Story by Ashley Jones • 8h ago
More than a billion people around the world (30% of the global population) have high blood pressure. This condition increases the risk of coronary heart disease, stroke, chronic kidney disease among other serious health complications. Now, the US Food and Drugs Administration has issued a recall of a popular drug that many hypertensive patients in America are prescribed. The recall was due to concerns the medication could increase cancer risks.RecallAccording to the FDA, drug manufacturer, Lupin Pharmaceuticals Inc. has voluntarily recalled four lots of the blood pressure medication, Quinapril. The drugs, sold in 20 mg and 40 mg, are suspected to contain an elevated level of nitrosamine impurity N-Nitroso-Quinapril, above the acceptable daily intake level. The company has received no reports of illness that appear to relate to this issue. In a statement, the FDA said: Everyone is exposed to some level of nitrosamines. These impurities may increase the risk of cancer if people are exposed to them above acceptable levels over long periods of time.According to the recall, nitrosamine impurities are common in consumables, including cured and grilled meats, vegetables and dairy products. What should consumers do?Both the manufacturers and the FDA have advised patients taking the medication to continue with it while speaking with their healthcare provider for possible alternative treatments. However, the FDA has ordered that sale of the affected lots be stopped immediately. Wholesalers, distributors and retailers that have Quinapril Tablets USP, 20mg, and 40mg that are being recalled should discontinue distribution of the recalled product lots immediatelyLupin Pharmaceuticals said it stopped making the drug in September, and was working with distributors to arrange for the return of the recalled product lots. Sources used: AARP: Blood Pressure Medication Recalled for Cancer Risk FDA: Lupin Pharmaceuticals, Inc. Issues Voluntary Nationwide Recall of Four Lots of Quinapril Tablets Due to Potential Presence of N-Nitroso-Quinapril Impurity USA Today: Blood pressure tablets recalled over potential cancer risk, FDA announces Men's Health
Story by Emilia Benton • 29m ago When it comes to getting the vitamins and minerals your body needs to function, chances are you’re familiar with the big ones, like iron, vitamins C and D and calcium. You’ve probably also heard about magnesium but probably haven’t been sure if you really need to prioritize it. Experts will be quick to tell you it’s important. Your body—and your bones, blood pressure, and blood sugar, to name a few—needs this nutrient to function well. See if you're eating enough or need a supplement.© MStudioImages - Getty Images According to New York Cid Bianca Tamburello, RDN, a registered dietitian in New York City, magnesium plays an important role in many body functions, including regulating blood pressure and blood sugar, creating energy, and maintaining optimal bone health. That’s why it’s important to ensure you’re getting enough. Why is magnesium important?While magnesium deficiency isn’t common among healthy individuals, you want to be sure that you have the optimal amount. Research has shown that low magnesium intake can lead to an increased risk of type 2 diabetes, high blood pressure, inflammation, heart disease, stroke, migraine headaches, asthma, and colon cancer. According to Tamburello, getting enough magnesium is also important in aiding the body in proper absorption of calcium and potassium, two other important minerals. Can you take too much magnesium? Related video: Can Magnesium Help You Poop? (EatingWell) Up Next "Can Magnesium Help You Poop?" Can Magnesium Help You Poop? It is possible to get too much of a good thing, which is why it’s important to seek counsel related to your individual needs before starting to take a magnesium supplement, Tamburello says. Getting too much magnesium through a supplement can cause symptoms such as diarrhea, nausea, and stomach pain. “Taking a magnesium supplement is not for everyone, so you should talk to your doctor before starting one,” she says. While high magnesium levels seem to have some beneficial effects—they’ve been associated with a decreased risk of osteoporosis and diabetes, and the lessening of lessen migraine symptoms (if your magnesium levels were low), explains Tamburello, there are risks of getting too much. It can be toxic, she says. According to the National Institutes of Health, adults should take no more than 350 mg of a magnesium supplement daily. Additionally, the Dietary Guidelines for Americans recommend that men 31 and older aim for 420 mg of magnesium per day through food alone or through food and a supplement combined. “It’s important to note that the magnesium supplement daily limit (350 mg) is lower than the overall recommended daily magnesium intake (420 mg from foods, beverages, and supplements),” Tamburello explains. “This is because the body reacts differently to concentrated amounts of minerals and vitamins found in supplements.” Can you get enough magnesium through food?You can, especially if you fill up on magnesium-rich foods including pumpkin seeds, chia seeds, salmon, almonds and almond butter, peanuts and peanut butter, raisins, and chickpeas, Tamburello says. Fruits such as guava, banana and dried figs are also high in magnesium, as are vegetables including spinach and Swiss chard. If you’ve confirmed with a health care professional that you do need more magnesium, Tamburello recommends trying to bring your levels up through food first, rather than through supplements. Natural sources provide other key vitamins and minerals as well as magnesium. The bottom line: Talk to your doctor if you think you may have a magnesium deficiency. A healthcare provider can help you determine if you can get back on track by simply tweaking your diet, or if adding a supplement can be beneficial. Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, Luke Daugherty - 5h ago
CNET We tend to take our brains for granted. We go about our business every day with little thought for how much energy it takes just to think, not to mention keep our bodily organs running day in and day out. Jessica Peterson/ Getty Images© Provided by CNETIn reality, your brain needs a lot of fuel to do its job well. Studies show that, on average, the brain accounts for about 20% of the calories we burn daily. That doesn't mean any fuel is adequate, though. When it comes to bolstering your brain to do its best work -- staying focused and maintaining a strong memory -- some foods are much better than others. If you want to keep your mind in good shape, here are the 12 best foods for brain health. Leafy greensNot to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale -- you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline. Daily recommended intake: Aim for about 1/4 of a cup per day, or 1.5 to 2 cups a week. NutsNuts are lauded as a source of protein and healthy fats. But they're also great brain foods. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. But for a real mental power boost, turn to walnuts. They're packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline. Daily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less. Coffee and teaYou may be accustomed to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than a simple morning perk-up. Researchers have noted caffeine's ability to boost the brain's information-processing capacity, and coffee also packs many powerful antioxidants, which may help support brain health. In addition to both of these, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxiety, which is important for brain function. Daily recommended intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults. TomatoesTomatoes are one of the best foods for brain health, thanks to their rich lycopene content. This powerful carotenoid has been shown to help stave off cognitive disorders such as Alzheimer's and Parkinson's diseases. One fresh, medium tomato contains about 3.2 milligrams of lycopene, and you can also find even more in tomato sauces, pastes and ketchup. Daily recommended intake: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial. Whole grainsWhole grains like whole wheat, oatmeal, barley and brown rice are essential parts of a balanced diet, and they're known to support cardiovascular health. What's less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Experts also favor consuming vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake. Related video: The Best Foods for Baby Brain Development View on WatchDaily recommended intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams. BroccoliLeafy greens aren't the only green veggies that make the list of the best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. When combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties. Daily recommended intake: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week. Salmon and tunaYou may make it a habit to avoid fatty foods, but when it comes to fish, fat is a good thing. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health outcomes, including for the brain. In particular, these healthy fats have been tied to lower levels of beta-amyloid in the blood. This damaging protein forms clumps in the brain that often lead to Alzheimer's disease. Daily recommended intake: Aim for at least two servings of low-mercury fish such as salmon and light tuna per week. BerriesAn apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they're packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory. Daily recommended intake: Eating at least two servings (half a cup each) of berries per week has been shown to slow memory decline by as much as two-and-a-half years. Dark chocolateIf you're looking for food that's good for your brain, a delicious treat like dark chocolate might not come to mind. But dark chocolate brings together many of the benefits of the other foods on this list. It's full of antioxidants, flavonoids and caffeine, making it one of the more brain-healthy foods you can eat. Don't say I didn't give you any good news. Daily recommended intake: A small snack of dark chocolate, 30 to 60 grams a few times a week, may help improve brain function. Make sure it's at least 70% dark to get the most benefits and limit calories from sugar. SeedsThey may be small, but seeds are as nutrient-packed as many nuts, and they make a great snack to munch on. Sunflower seeds, in particular, are rich in vitamin E, whose brain benefits we've discussed above. Pumpkin seeds are also a potent source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals can help guard against cognitive decline or brain disorders, including Alzheimer's disease, depression and even epilepsy. Daily recommended intake: Try to eat 1/8 to 1/4 of a cup of seeds, three or four times a week. You can mix up the types, from pumpkin and sunflower seeds to chia seeds and ground flaxseeds. Claudia Totir/Getty Images© Provided by CNETEggs This go-to breakfast food isn't just good for a morning protein punch. Eggs are also rich in several important B vitamins, including B6, B12 and B9 (folic acid). Studies show that these vitamins may help prevent brain shrinkage and curb mental decline in older adults. Daily recommended intake: For most adults, one egg a day is a good target. Your doctor may recommend more or less based on your overall health and cholesterol levels. TurmericYour spice rack probably isn't the first place you think to look when you're considering good brain foods. But turmeric, a major ingredient in curry powders, isn't something you'll want to overlook if you want to support a healthy mind. Turmeric contains curcumin, which has been linked to various positive outcomes for brain health, from protecting against Alzheimer's to supporting brain cell growth. Daily recommended intake: Because turmeric is a spice, you likely won't be able to get as much as you need simply from cooking with it. Speak with your doctor about whether a curcumin supplement would be a good option for you. Supplements for a healthy brainIn brain health, as with any type of nutrition, it's best to meet most or all of your needs through your normal daily diet. In other words, eating the foods we've looked at above is the best way to keep your brain functioning well for the long haul. However, if you find it difficult to get what you need with these brain foods, it may be helpful to include some supplements in your diet. You might consider supplements or multivitamins containing any of the following:
PsyPost
People who consume high amounts of ultra-processed foods report significantly more adverse mental health symptoms, according to new research published in Public Health Nutrition. Ultra-processed food consumption linked to adverse mental health symptoms© PsyPostUltra-processed foods consist mostly of manufactured ingredients that have been extracted from foods and usually contain flavorings, colorings and other additives. Ultra-processed foods are often high in sugar, fat, and salt, and they frequently lack important nutrients like fiber and vitamins. A number of studies have found that ultra-processed foods can have negative consequences for physical health, but less is known about the link between these food substances and mental health outcomes. “I am a chronic disease epidemiologist and as such I am interested in a variety of different hypothesized disease-causing exposures, and various health outcomes,” explained study author Eric Hecht, a physician and an adjunct professor at Florida Atlantic University and the University of Miami. “Ultra-processed food is of tremendous interest for a variety of health outcomes including obesity and inflammatory diseases.” “Other studies have also explored the relationship between diet and mental health, but few have examined the relationship between UPF consumption and mental health. Anecdotally, I have often wondered about a relationship between junk food and subsequent behavioral issues in kids and symptoms of anxiety and melancholy in adults. All of these ideas sort of led to this study.” For their study, the researchers examined mild depression, number of mental unhealthy days and number of anxious days in 10,359 adults 18 and older from the U.S. National Health and Nutrition Examination Survey, a series of nationally representative surveys that include both interviews and physical examinations. Importantly, the surveys collect information regarding diet behaviors and mental health. Related video: Processed Foods Linked to Multiple Diseases and Death, New Studies Conclude Hecht and his colleagues found evidence that the consumption of ultra-processed foods was associated with worse mental health outcomes. Individuals who consumed the most ultra-processed foods tended to have heightened symptoms of mild depression along with more “mentally unhealthy days” and “anxious days” over the past month compared with those who consumed the least amount. “We found a dose response relationship between UPF consumption and mental health symptoms,” Hecht told PsyPost. “Others have found a relationship between whole food consumption and improvement in mental health symptoms. The average American consumes 60% of their calories in the form of UPF. For many other health reasons, this is a bad idea. And now it appears that UPF consumption might be tied to worse mental health. I think in general the average person should look at how much packaged food they are consuming and make an effort to make the majority of their calorie consumption real, unprocessed food.” A substantial number of individuals who reported that ultra-processed foods accounted for less than 19% of their calorie intake per day had zero mentally unhealthy days and zero anxious days. “I was impressed that individuals who consume a diet with less UPF generally describe their last 30 days as being free of mental health symptoms,” Hecht said. The researchers controlled for potentially confounding variables, such as age, BMI, race/ethnicity, poverty status, smoking status, and physical activity level. But the study, like all research, includes some caveats. “Our study was cross-sectional so we can not be sure as to which came first, the UPF or the symptoms,” Hecht explained. “Reverse causation, meaning mental health symptoms might increase UPF consumption is a real possibility. Arguing against this however are longitudinal studies which found a temporal relationship between junk food consumption and mental health symptoms. In addition, experimental studies have found that reducing junk food improves mental health symptoms when compared to individuals who continue their poor diet.” “The link between UPF consumption and obesity, and the link between UPF consumption and inflammation also suggest pathways towards mental health symptoms since both extra weight gain and inflammation can lead to mental health symptoms as found in other studies,” the researcher added. The study, “Cross-sectional examination of ultra-processed food consumption and adverse mental health symptoms“, was authored by Eric M Hecht, Anna Rabil, Euridice Martinez Steele, Gary A. Abrams, Deanna Ware, David C. Landy and Charles H. Hennekens. New Scientist
By Matthew Sparkes An exoskeleton boot that lets you walk faster while using less energy could help older people or those with disabilities move around. Existing exoskeletons have failed to make the step into the real world because they need to be fine-tuned to a person’s gait over long periods. Without such personalization, the hardware may provide only a minimal boost or even make walking harder. "Despite all the things you see in the comic books and superhero movies, exoskeletons are really, really tricky," says Steve Collins at Stanford University in California. Collins and his colleagues have previously found tailoring an exoskeleton to an individual to be a lengthy task. The wearer had to visit the lab for five consecutive days and walk on a treadmill for 2 hours each day while wearing an uncomfortable respirator and sensors so that the content of the air they breathed in and out, and therefore their metabolic effort, could be measured. Read more: Watch emu-inspired robot legs that use less energy to run Now, the researchers have come up with a computer model that absorbs the data from 3600 of their previous laboratory tests to learn how to approximate the metabolic effort based on physical data from the exoskeleton's sensors alone. This means their exoskeleton boot can hit the ground running and the wearer can fine-tune the hardware while walking outside normally, rather than on a treadmill in a lab. This method got within 5 per cent of the efficiency of the laboratory approach, but did it in a quarter of the time and without the need for expensive specialist respirators. Collins says the research could finally make exoskeletons practical and affordable. The exoskeleton boots used in the trials were built from aluminium and carbon fibre and have a motor to pull on a lever that helps to rotate the ankle and push off harder with the toes. The team found that the device, when trained outside a lab, led to a 9 per cent increase in walking speed and a 17 per cent reduction in energy cost during natural walking compared with normal shoes. The researchers calculate that these energy savings are roughly equivalent to removing a 9.2-kilogram backpack. Read more: Boston Dynamics leads call to stop arming robots – will anyone listen? "When I got started in all this 12 years ago, as a new professor, nobody had ever designed a device of any kind that made walking easier for anybody," says Collins. "Everything we tried made walking harder. But I think we're actually finally there. I feel like in the next few years, we're going to see some products that actually improve people's lives based on this research." Collins says that not only is the approximation approach quicker and cheaper, but it will also constantly update, unlike lab testing, which would provide a slightly more accurate solution that may become less appropriate over time. "These things can be constantly optimising to your needs as you walk around," he says. "Your body is slowly changing - muscles remodel, your habits change, you gain or lose weight - and so the optimal assistance will change slowly over time too." Journal reference: Nature, DOI: 10.1038/s41586-022-05191-1 New Scientist It's now considered 'normal' to live your life plagued with four or more health complaints.
Dr. Joseph Mercola STORY AT-A-GLANCE
Advertisement If you’re currently healthy, count yourself lucky — and above average when it comes to the average adult battling at least four different health issues. The disturbing data was revealed by OnePoll, which conducted a survey — commissioned by infant formula manufacturer Perrigo — of 2,000 British adults.1 Not only did 82% of the adults surveyed have a minor health condition, but 59% said they were in “significant” pain or discomfort. Common conditions among those surveyed included back pain, headaches and seasonal allergies. Majority of Adults Suffering From Poor Health The study casts light on the day-to-day realities for thousands of people, whose quality of life is suffering due to long-term poor health. For more than one-quarter of those surveyed, their health complaints have been ongoing for several years, while 8% said their health conditions have been present for more than a decade. The implications to daily life are immense. Among those surveyed who have health issues:2
Unfortunately, without attention paid to the foundational cause of these health complaints, those affected are likely to receive disjointed, sporadic care and fall into the trap of polypharmacy, or the use of multiple medications. Most US Adults Take Multiple Prescription Drugs What goes along with a laundry list of health complaints? Typically, a laundry list of medications. A 2017 survey of nearly 2,000 U.S. adults by Consumer Reports found that more than half of U.S. adults regularly take prescription medications, and the average adult takes four.4 The rate of prescribing has been skyrocketing as well, even outpacing the rate of population increase in the U.S. The Consumer Reports survey found that the total number of prescriptions filled by Americans (including children) increased by 85% from 1997 to 2016 — but the total U.S. population increased by only 21% during that time. If you visit a doctor in the conventional medicine system, the fact is that you’re likely to be prescribed a medication. “About three-quarters of all visits to a physician end with a drug prescription,” according to a report in the journal Health Affairs.5 The U.S. FDA put the number at 64%.6 Either one is shocking, as is the fact that the average American adult takes four prescription drugs, and 75% of Americans take at least one over-the-counter drug regularly as well.7 As the FDA notes, “ADRs [adverse drug reactions] increase exponentially with four or more mediations.”8 Which Drugs Are Most Prescribed? The most common drugs prescribed give clues about the most common health complaints. In 2018, researchers with Larkin University’s College of Pharmacy compiled the top 200 prescribed drugs, along with their reported adverse reactions and black box warnings.9 I’ll focus on the top 20 here, which include:10
Polypharmacy Carries Serious Risks If you suffer from multiple health conditions, your health is at risk not only from the illnesses but also from the multiple drugs prescribed to treat them. Adverse effects from polypharmacy are common and may drive patients to seek ever-more drugs to treat the side effects caused by their unsafe drug regimen. It’s a vicious cycle, one that’s perpetuated by a broken health care system that revolves around pharmaceutical-driven, fragmented care. When medications are prescribed in excess, including to treat the side effects of other drugs, the patient’s health suffers. “The use of numerous medications may result in medication-related problems such as inappropriate indications, therapeutic duplication, adverse effects, drug interactions, unnecessary medications, poor adherence, and a strain on health care resources,” according to a featured article in The Journal for Nurse Practitioners.12 It also noted that polypharmacy is a preventable risk factor for hospital admission in older adults, due to adverse drug events. In BMC Geriatrics, adverse outcomes including mortality, falls, adverse drug reactions, increased length of hospital stay and hospital readmission are listed, and the risk of harm increases with the number of medications.13 According to the systematic review:14 “Harm can result due to a multitude of factors including drug-drug interactions and drug-disease interactions. Older patients are at even greater risk of adverse effects due to decreased renal and hepatic function, lower lean body mass, reduced hearing, vision, cognition and mobility.” People over the age of 65 may be most at risk of polypharmacy’s adverse effects. While 89% of people aged 65 and older take at least one prescription medication, 54% take four or more.15 Data from Merck similarly found that nearly 80% of older adults regularly take at least two prescription drugs while 36% regularly use five or more different drugs — and this doesn’t include over-the-counter medications.16 Adding to the risks, Merck stated, “Most drugs used by older people for chronic disorders are taken for years.”17 Even Children Are Being Overmedicated While those over 65 tend to be the most medicated since they’re more likely to have one or more chronic conditions,18 even children are prescribed multiple, powerful drugs. In 2014, the Citizens Commission on Human Rights, a mental health watchdog group, highlighted data showing that in 2013:19
In 2021, more than one year into the pandemic, 1 in every 12 children under age 18 was on medication for ADD/ADHD, autism/ASD or difficulties with emotions, concentration or behavior, according to Psychology Today.22 “This includes 1.2% of preschoolers and 12.9% of 12- to 17-year-olds (1 in 8),” the magazine said, adding that even children as young as 2 “were being forced to take powerful antipsychotic drugs,” mostly in conjunction with one or more other psychiatric drugs for “the particularly vague diagnosis of ‘pervasive developmental disorder.’” Being prescribed multiple psychotropic drugs to treat anxiety, depression or ADHD is incredibly common among youth. As noted in a study published in the journal Pediatrics in 2020, not only is the use of ADHD medication increasing but so is psychotherapeutic polypharmacy.23 From 2006 to 2015, prescriptions for ADHD medications among patients aged 2 to 24 years increased from 4.8% to 8.4%, while the percentage of those who were prescribed a drug for ADHD as well as at least one other medication rose from 26% to 40.7%.24 Most often, stimulants and α-2 agonists were prescribed together to treat ADHD, while the most common psychotropic agents prescribed in addition were selective serotonin reuptake inhibitors (SSRIs) and second-generation antipsychotics (SGAs). “Surprisingly,” the researchers noted, “SGAs were coprescribed with ADHD medications most frequently at visits in the youngest patients (2-5 years of age)” — possibly in an attempt to treat sleep difficulties.25 Top Tips for Better Health Many chronic health conditions and mental health problems can be remedied with healthy lifestyle changes. One powerful step to protect your health is to eliminate or drastically reduce linoleic acid in your diet. Linoleic acid is the primary fat found in polyunsaturated fatty acids (PUFAs), including vegetable/seed oils. When oxidized, it degenerates into compounds that are carcinogenic, thrombogenic, mutagenic and genotoxic.26 Linoleic acid is found in virtually every processed food, including restaurant foods, sauces and salad dressings, so to eliminate it you’ll need to eliminate most processed foods and restaurant foods from your diet. Time restricted eating (TRE) is another powerful intervention. It mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of metabolic benefits to occur.27 TRE involves limiting your eating window to six to eight hours per day instead of the more than 12-hour window most people use. Research shows, for instance, that TRE promotes insulin sensitivity and improves blood sugar management by increasing insulin-mediated glucose uptake rates,28 which is important for resolving Type 2 diabetes along with other metabolic health conditions. Ideally, you’ll want to stop eating for several hours before bedtime, then start your eating window in mid- to late morning after you wake up. Remember, while it’s important to get back to the basics of eating whole foods, getting high-quality sleep, exercising and being active throughout your day and relieving stress, with each toxic exposure you remove from your life, the better health you’ll enjoy. So along with adding in healthy elements, make a point to remove those that may be harming you, including toxic personal care and cleaning products, electromagnetic fields and unnecessary medications. When you address your health this way, on a holistic level, you can stay well and avoid polypharmacy at every life stage. Subscribe to Mercola Newsletter Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content. The Average Person Has at Least 4 Health IssuesIt's now considered 'normal' to live your life plagued with four or more health complaints. Dr. Joseph Mercola 15 hr ago 18 16 STORY AT-A-GLANCE
Advertisement If you’re currently healthy, count yourself lucky — and above average when it comes to the average adult battling at least four different health issues. The disturbing data was revealed by OnePoll, which conducted a survey — commissioned by infant formula manufacturer Perrigo — of 2,000 British adults.1 Not only did 82% of the adults surveyed have a minor health condition, but 59% said they were in “significant” pain or discomfort. Common conditions among those surveyed included back pain, headaches and seasonal allergies. Majority of Adults Suffering From Poor Health The study casts light on the day-to-day realities for thousands of people, whose quality of life is suffering due to long-term poor health. For more than one-quarter of those surveyed, their health complaints have been ongoing for several years, while 8% said their health conditions have been present for more than a decade. The implications to daily life are immense. Among those surveyed who have health issues:2
Unfortunately, without attention paid to the foundational cause of these health complaints, those affected are likely to receive disjointed, sporadic care and fall into the trap of polypharmacy, or the use of multiple medications. Most US Adults Take Multiple Prescription Drugs What goes along with a laundry list of health complaints? Typically, a laundry list of medications. A 2017 survey of nearly 2,000 U.S. adults by Consumer Reports found that more than half of U.S. adults regularly take prescription medications, and the average adult takes four.4 The rate of prescribing has been skyrocketing as well, even outpacing the rate of population increase in the U.S. The Consumer Reports survey found that the total number of prescriptions filled by Americans (including children) increased by 85% from 1997 to 2016 — but the total U.S. population increased by only 21% during that time. If you visit a doctor in the conventional medicine system, the fact is that you’re likely to be prescribed a medication. “About three-quarters of all visits to a physician end with a drug prescription,” according to a report in the journal Health Affairs.5 The U.S. FDA put the number at 64%.6 Either one is shocking, as is the fact that the average American adult takes four prescription drugs, and 75% of Americans take at least one over-the-counter drug regularly as well.7 As the FDA notes, “ADRs [adverse drug reactions] increase exponentially with four or more mediations.”8 Which Drugs Are Most Prescribed? The most common drugs prescribed give clues about the most common health complaints. In 2018, researchers with Larkin University’s College of Pharmacy compiled the top 200 prescribed drugs, along with their reported adverse reactions and black box warnings.9 I’ll focus on the top 20 here, which include:10
If you suffer from multiple health conditions, your health is at risk not only from the illnesses but also from the multiple drugs prescribed to treat them. Adverse effects from polypharmacy are common and may drive patients to seek ever-more drugs to treat the side effects caused by their unsafe drug regimen. It’s a vicious cycle, one that’s perpetuated by a broken health care system that revolves around pharmaceutical-driven, fragmented care. When medications are prescribed in excess, including to treat the side effects of other drugs, the patient’s health suffers. “The use of numerous medications may result in medication-related problems such as inappropriate indications, therapeutic duplication, adverse effects, drug interactions, unnecessary medications, poor adherence, and a strain on health care resources,” according to a featured article in The Journal for Nurse Practitioners.12 It also noted that polypharmacy is a preventable risk factor for hospital admission in older adults, due to adverse drug events. In BMC Geriatrics, adverse outcomes including mortality, falls, adverse drug reactions, increased length of hospital stay and hospital readmission are listed, and the risk of harm increases with the number of medications.13 According to the systematic review:14 “Harm can result due to a multitude of factors including drug-drug interactions and drug-disease interactions. Older patients are at even greater risk of adverse effects due to decreased renal and hepatic function, lower lean body mass, reduced hearing, vision, cognition and mobility.” People over the age of 65 may be most at risk of polypharmacy’s adverse effects. While 89% of people aged 65 and older take at least one prescription medication, 54% take four or more.15 Data from Merck similarly found that nearly 80% of older adults regularly take at least two prescription drugs while 36% regularly use five or more different drugs — and this doesn’t include over-the-counter medications.16 Adding to the risks, Merck stated, “Most drugs used by older people for chronic disorders are taken for years.”17 Even Children Are Being Overmedicated While those over 65 tend to be the most medicated since they’re more likely to have one or more chronic conditions,18 even children are prescribed multiple, powerful drugs. In 2014, the Citizens Commission on Human Rights, a mental health watchdog group, highlighted data showing that in 2013:19
In 2021, more than one year into the pandemic, 1 in every 12 children under age 18 was on medication for ADD/ADHD, autism/ASD or difficulties with emotions, concentration or behavior, according to Psychology Today.22 “This includes 1.2% of preschoolers and 12.9% of 12- to 17-year-olds (1 in 8),” the magazine said, adding that even children as young as 2 “were being forced to take powerful antipsychotic drugs,” mostly in conjunction with one or more other psychiatric drugs for “the particularly vague diagnosis of ‘pervasive developmental disorder.’” Being prescribed multiple psychotropic drugs to treat anxiety, depression or ADHD is incredibly common among youth. As noted in a study published in the journal Pediatrics in 2020, not only is the use of ADHD medication increasing but so is psychotherapeutic polypharmacy.23 From 2006 to 2015, prescriptions for ADHD medications among patients aged 2 to 24 years increased from 4.8% to 8.4%, while the percentage of those who were prescribed a drug for ADHD as well as at least one other medication rose from 26% to 40.7%.24 Most often, stimulants and α-2 agonists were prescribed together to treat ADHD, while the most common psychotropic agents prescribed in addition were selective serotonin reuptake inhibitors (SSRIs) and second-generation antipsychotics (SGAs). “Surprisingly,” the researchers noted, “SGAs were coprescribed with ADHD medications most frequently at visits in the youngest patients (2-5 years of age)” — possibly in an attempt to treat sleep difficulties.25 Top Tips for Better Health Many chronic health conditions and mental health problems can be remedied with healthy lifestyle changes. One powerful step to protect your health is to eliminate or drastically reduce linoleic acid in your diet. Linoleic acid is the primary fat found in polyunsaturated fatty acids (PUFAs), including vegetable/seed oils. When oxidized, it degenerates into compounds that are carcinogenic, thrombogenic, mutagenic and genotoxic.26 Linoleic acid is found in virtually every processed food, including restaurant foods, sauces and salad dressings, so to eliminate it you’ll need to eliminate most processed foods and restaurant foods from your diet. Time restricted eating (TRE) is another powerful intervention. It mimics the eating habits of our ancestors and restores your body to a more natural state that allows a whole host of metabolic benefits to occur.27 TRE involves limiting your eating window to six to eight hours per day instead of the more than 12-hour window most people use. Research shows, for instance, that TRE promotes insulin sensitivity and improves blood sugar management by increasing insulin-mediated glucose uptake rates,28 which is important for resolving Type 2 diabetes along with other metabolic health conditions. Ideally, you’ll want to stop eating for several hours before bedtime, then start your eating window in mid- to late morning after you wake up. Remember, while it’s important to get back to the basics of eating whole foods, getting high-quality sleep, exercising and being active throughout your day and relieving stress, with each toxic exposure you remove from your life, the better health you’ll enjoy. So along with adding in healthy elements, make a point to remove those that may be harming you, including toxic personal care and cleaning products, electromagnetic fields and unnecessary medications. When you address your health this way, on a holistic level, you can stay well and avoid polypharmacy at every life stage. Subscribe to Mercola Newsletter Disclaimer: The entire contents of this website are based upon the opinions of Dr. Mercola, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Mercola and his community. Dr. Mercola encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The subscription fee being requested is for access to the articles and information posted on this site, and is not being paid for any individual medical advice. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.
Advertisement For those who appreciate the unique spiciness of turmeric, it's serendipitous to learn there are several layers of extraordinary health benefits included with the active ingredient known as curcumin. One of the latest was revealed in a study in which scientists tested the powerful compound for its effects on heart failure patients. Heart failure, experienced by over 6 million people in the U.S., weakens your heart and affects its ability to pump sufficient oxygen. Patients no longer have the ability to participate in activities and exercise like they once did, which could be described as life altering. Heart failure is also described as chronic, progressive and incurable, although a change in lifestyle, such as eating a balanced, healthy diet and performing regular exercise can decrease feelings of fatigue and enhance their mood enough to help people resume their lives to a large degree. Research published in the Journal of Applied Physiology reports that curcumin may help patients with chronic heart failure by increasing skeletal muscle strength, endurance and exercise capacity. Although mice were the subjects used in the trial, the scientists are hopeful their research can eventually be translated to human patients in a clinical setting. Turmeric is in the same botanical family as ginger, another powerful spice with proven, health-beneficial compounds. With that in mind, corresponding study author Dr. Lie Gao, assistant professor of cellular and integrative physiology at the University of Nebraska Medical Center (UNMC), notes: "This study showed an important proof of principle. Some foods and spices, such as broccoli and turmeric, contain a rich supply of antioxidant compounds. Consumption of these foods or spices may improve skeletal muscle health. For patients with stable heart failure that have limited ability to exercise, compounds like these may be beneficial." Interestingly, previous studies proposed that targeting skeletal muscle with antioxidants may be advantageous for heart failure patients, but Gao states that it's not possible to use curcumin on humans because of the high amounts it would take. Gao then suggests that "other antioxidants" such as dimethyl fumarate, a drug currently popular for treating multiple sclerosis, could be used for its health-improving benefits. That said, curcumin is one of hundreds of plant-based nutriments, from carrots to tobacco, to be unapologetically sourced and manufactured into pharmaceuticals. Curcumin: Gingery, Earthy, Healing Curcumin, taken from the underground rhizome of the plant, is the pigment that gives curry its bright yellow hue, explaining why turmeric is an ingredient used to complement and color stir-fries and sautéed root vegetables, rice, scrambled eggs and braised greens such as kale and collards. In just the past few years, queries about the spice touted to have a "cult following" have increased exponentially, according to The Guardian. It's showing up in foods like smoothies and the trendy turmeric latte known as golden milk, a potent blend of organic turmeric powder and coconut milk and/or virgin coconut oil. Optional flavor additions include vanilla, raw honey or stevia, a stick of ginger and/or cinnamon, and sometimes a healthy dash of black or white pepper. The addition of ghee is used to soothe a sore throat. In fact, the use of black pepper in golden milk is supported by a study in which the "curcuminoid-piperine combination" addressed the symptoms of metabolic syndrome in 117 study subjects who exhibited both oxidative stress and inflammation. According to the randomized, controlled trial and updated meta-analysis,7 oxidative and inflammatory status showed significant improvement, even with short-term curcumin supplementation. Tellingly, turmeric is called the "spice of life" in India. Golden milk is becoming increasingly popular not just as a pleasant, warming drink for cool autumn evenings, but as a sleep aid for people who struggle with insomnia. Further, curcumin has been identified as a substance that's safe, effective and natural. A plethora of studies point to the anti-inflammatory properties of curcumin (Curcuma longa) and reveal more than 160 separate physiological and cell-signaling pathways, positively influencing arthritic conditions, cancer, obesity, inflammatory bowel disease, and, more recently, metabolic syndrome and dementia. Studies Reveal Curcumin's Powerful Potential for Your Brain In another study from mid-2018, scientists at Texas A&M endeavored to relieve patients suffering from Gulf War illness (GWI), characterized by "substantially declined neurogenesis, chronic low-grade inflammation, increased oxidative stress and mitochondrial dysfunction in the hippocampus." In the animal study, GWI rats treated with curcumin (CUR) maintained better memory and mood function. In addition: "Enhanced neurogenesis, restrained inflammation and oxidative stress with normalized mitochondrial respiration may underlie better memory and mood function mediated by CUR treatment." The scientists wrote that their use of curcumin was due to its long-recognized ability to positively influence several aspects of brain health. The rats in the study were exposed to low doses of DEET, or N-diethyl-m-toluamide, a common insect repellant, and other chemicals related to GWI, such as pyridostigmine bromide and permethrin. They were also subjected to restraint for five minutes daily for a period of 28 days. Even more recently, another study shows that chronic neuropathic pain and the cognitive impairment that accompanies it can be addressed with the antinociceptive (reduced sensitivity to painful stimuli) and neuroprotective application of curcumin, demonstrated using rats in a lab setting subjected to cobra venom. Interestingly, the rats exhibited improvements in spatial learning and memory deficits, as well as increased exploratory activities due to the ability of curcumin to reverse the damage done to hippocampal neurons and synapses. Scientists concluded that curcumin can "alleviate pain, improve spatial learning and memory deficits, and treat chronic neuropathic pain-induced cognitive deficits." Mood and Memory Enhancement via Curcumin The inflammatory and antioxidant properties of curcumin to improve memory and mood were again confirmed when UCLA published results of a double-blind, placebo-controlled 18-month trial in the American Journal of Geriatric Psychology, in which 90 milligrams (mg) of a bioavailable form of curcumin, taken twice a day, "led to significant memory and attention benefits" in people with mild memory loss. Curcumin has been suggested as the explanation for why senior citizens in India, whose regular diets include generous amounts of curcumin-containing foods, show both a lower incidence of Alzheimer's disease and sharper cognitive function. Further, the study "results suggest that taking this relatively safe form of curcumin could provide meaningful cognitive benefits over the years." Gary Small, director of the University's Semel Institute for Neuroscience and Human Behavior and the study's first author, notes that while the mechanisms behind curcumin's brain benefits aren't yet known definitively, they might be due to its inhibitory effect on brain inflammation, which has been associated with both major depression and Alzheimer's disease. Forty people, including healthy people without dementia as well as those with the characteristic "microscopic plaques and tangles" of Alzheimer's, ranging in age from 51 to 84 years, participated in the study. Scientists took standardized cognitive assessments at the beginning of the study as well as at six-month intervals, and participants' curcumin levels were checked in their blood after 18 months. Further: "Thirty of the volunteers underwent positron emission tomography, or PET scans, to determine the levels of amyloid and tau in their brains at the start of the study and after 18 months. The people who took curcumin experienced significant improvements in their memory and attention abilities, while the subjects who received placebo did not … In memory tests, the people taking curcumin improved by 28 percent over the 18 months. Those taking curcumin also had mild improvements in mood, and their brain PET scans showed significantly less amyloid and tau signals in the amygdala and hypothalamus than those who took placebos." The participants' amygdala and hypothalamus — regions of the brain known to control several memory and emotional functions, which were positively influenced by the curcumin — were defined as critical areas of the brain. Curcumin Is Used to Alleviate Stroke Damage Still another study, this one presented at an American Heart Association International Stroke Conference, uncovered curcumin's ability to repair damage caused by strokes, which have been called "brain attacks" caused when a blood clot blocks an artery or blood vessel, effectively cutting off blood flow and triggering brain cell death and sometimes brain damage and even death. Stroke symptoms include an inability for individuals to walk due to a loss of balance, a sudden, severe headache, difficulty seeing, weakness, often on one side only, and sudden confusion. It's crucial to know that the longer your brain goes without oxygen, the greater your risk of lasting damage. A drug used on stroke victims, referred to as "clot-busting," the current and most common intervention, is a synthetic contrast to the curcumin-hybrid known as CNB-001, which repairs damage sustained at the molecular level by the lack of oxygen. Besides crossing the blood-brain barrier, CNB-001 works by influencing the mechanism responsible for the regeneration of brain cells and offers future stroke victims new hope for more complete recovery. This is a specific example of a time when a drug can both save your life and prevent the very frequent and devastating outcomes of a stroke. Incidentally, medical intervention is crucial to help prevent such damage from stroke, but must be obtained within 60 minutes. Curcumin to Help Prevent Cancer Curcumin has been identified as one of the most powerful chemopreventive and anticancer agents, and recognized for its wide spectrum of pharmacological properties and inhibitory effects on metabolic enzymes, according to PubChem, which notes its wound healing and antimicrobial effects, and states: "Curcumin blocks the formation of reactive-oxygen species, possesses anti-inflammatory properties as a result of inhibition of cyclooxygenases (COX) and other enzymes involved in inflammation; and disrupts cell signal transduction by various mechanisms including inhibition of protein kinase C. These effects may play a role in the agent's observed antineoplastic properties, which include inhibition of tumor cell proliferation and suppression of chemically induced carcinogenesis and tumor growth in animal models of cancer." The same study shows curcumin as able to suppress cancer proliferation and apoptosis (programmed cell death), thereby acting as a chemopreventive agent in skin, colon and stomach cancers. Other studies using animal models list breast, bladder, brain, esophageal, kidney, liver, lung, pancreas and prostate cancers, and more. Significantly, the active elements in curcumin attack cancer while leaving healthy cells untouched. For the purpose of disease intervention, while turmeric is available in powdered form, it contains very little of the active compounds in curcumin, or only about a 3 percent curcumin concentration. Because it's not easily absorbed through your gastrointestinal tract, it's more effective to use a high-quality bioavailable curcumin extract, according to a 2013 study. A typical anticancer dose is just under 1 teaspoon of curcumin extract three or four times daily. If you need to grab a quick meal on the go but don't want to totally blow your healthy eating plan, it's still possible to hthe fast food drive-thru. Many fast food chains have improved their nutrition game in recent years, making good-for-you choices easier than ever. By introducing more veggie-forward and low-calorie meals like salads and bowls, these chain restaurants have started to think outside the typical cheeseburger-and-fries fare. This is awesome for folks who are concerned about weight gain or are simply trying to make healthier choices, and provides better options for people who live in areas where fast food chains are the main affordable option--one study found that the higher percentage of Black people who live in an area, the easier their access to fast food, as compared with areas with proportionately fewer Black residents. No matter where you are chowing down, start by loading your meal with as many healthy vegetables as possible, whether that means adding extra peppers to your pizza, asking for mushrooms on (or in place of!) your burger, or scooping some salsa onto your burrito bowl. Some chains even have ordering hacks that can help you further lighten up your meal. For example, ask for your Taco Bell order "fresco" to nix the calorie-laden dressings, cheese, and sour cream. Strategizing the best items to order before you get to the register or ordering window can help you make smarter choices. Next time they only nearby option is fast food, or you simply get a craving for your guilty pleasure of choice, we'll help you order with confidence. These low-cal breakfast, lunch, and dinner options all get the stamp of approval from a registered dietitian. Arby 's: Roast Turkey Farmhouse SaladWho would've thought the same people who coined "we have the meats" also offer a light and delicious salad? With roasted turkey and diced bacon, it's got all of the indulgence of a sandwich, without the bun. Total Calories: 240 Total Fat: 13 grams Au Bon Pain: Vegetarian Deluxe SaladGet your strive-for-five servings of veggies with this vegetarian salad. It's full of greens, peppers, kalamata olives, feta, chickpeas, and other veggies to give your body the nutrition it needs. Total Calories: 260 Total Fat: 13 grams Boston Market: Rotisserie Chicken BowlSkip the gravy and go for a double portion of fresh steamed vegetables and green beans over the mashed potatoes and corn. You can pass on the potatoes and go for double veggies for an even healthier option. Total Calories: 330 Total Fat: 13 grams Chipotle: Burrito BowlGo for fajita steak and pinto beans, plus all the salsa and veggies your heart desires, to get plenty of protein without a lot of extra fat. Say "no thank you" to calorie-heavy rice, guacamole, and cheese and opt for pico de gallo for flavor, instead. Total Calories: 330 Total Fat: 8 grams Culver 's: Beef Pot Roast SandwichJust because you're watching your meat intake doesn't mean you have to stick to salads. Braised chuck roast piled on a bun makes this a decent choice for carnivores. Skip the pickle to lower your salt intake and give the the fries a miss. Total Calories: 410 Total Fat: 13 grams Culver 's: Beef Pot Roast SandwichJust because you're watching your meat intake doesn't mean you have to stick to salads. Braised chuck roast piled on a bun makes this a decent choice for carnivores. Skip the pickle to lower your salt intake and give the the fries a miss. Total Calories: 410 Total Fat: 13 grams Dairy Queen: Small ConeA person sometimes just needs her ice cream! When a sweet craving hits, go for a small soft serve. It has less fat than other options, and just enough sugar hit the spot. A kids cone is even better. Total Calories: 230 Total Fat: 7 grams Dunkin' Donuts: Wake-Up WrapStart your day off right by ordering the ham, egg, and cheese version of Dunkin's wake-up wrap. It has less sodium and saturated fat than other options, and tastes great too. Total Calories: 190 Total Fat: 11 grams Einstein Bros.: Egg and Cheese BagelIf you've got a hankerin' for a bagel sandwich, ditch the bacon and go strictly egg and cheese. It's a little high in sodium, so try to limit your salt intake elsewhere that day. Total Calories: 410 Total Fat: 15 grams Five Guys: Little HamburgerA burger with the bun with run you about 500 calories, but it also weighs in at a nice 25 grams of protein to keep you satisfied. Load that baby up with all the lettuce, green peppers, grilled mushrooms, onions, and tomatoes your heart desires — they're all free, and will add veggies and fiber to your meal! Total Calories: 540 Total Fat: 26 grams Hardee 's: Low Carb Charbroiled BBQ Chicken SandwichSince bread is one of the top sources of salt in the diet (who knew?) switch out the bun for a lettuce wrap and you'll save both carbs and sodium. Total Calories: 190 Total Fat: 4 grams In-N-Out Burger: Protein Style HamburgerA burger in a lettuce wrap is the way to go if you're carb-conscious. Order it with or without onions. (And skip the fries and sugary soda, even though we know it's super tempting.) Total Calories: 275 Total Fat: 17 grams Jack in the Box: Grilled Chicken SaladSliced chicken, cheddar cheese, grape tomatoes, cucumbers, carrots, and croutons, plus a low-fat balsamic add up to one tasty bowl of greens. Total Calories: 370 Total Fat: 15 grams Jimmy John 's: Slim 2 Roast BeefAsk for extra lettuce, tomato, cucumber, and other veggies as added toppings. If you're watching your salt intake, order it as an "unwich" (translation: lettuce wrap) to lower the sodium content. Total Calories: 480 Total Fat: 6 grams KFC: Extra Crispy TendersIn no universe are fried chicken strips truly healthy, but if you're at KFC, these are one of the better options, clocking in at respectable 260 calories for two. And for your daily serving of veggies, don't forget to round out your meal with a side of green beans and coleslaw for a veggie fix. Total Calories: 260 Total Fat: 14 grams McDonald 's: Classic CheeseburgerIt may come as a surprise, but our resident nutritionist, Jaclyn London, MS, RD, CDN, recommends the cheeseburger because of its right-on-the-mark portion size. Add pickles, onions, mustard, ketchup, or BBQ sauce to flavor it up. Total Calories: 300 Total Fat: 12 grams Moe's Southwest Grill: Burrito BowlIf you have a craving for a good old burrito bowl, you can build yours with chicken, pinto beans, cheese (ask them to sprinkle it on light), and top with all the guac (filled with healthy fats) and salsa you want. Total Calories: 357 Total Fat: 17 grams Panda Express: Broccoli BeefWhen it comes to fast food Asian fare, simple is often healthiest: broccoli and beef tossed in a ginger soy sauce. Bulk it up with the side of mixed veggies and steamed brown rice. Total Calories: 150 Total Fat: 7 grams Panera Bread: Fuji Apple Salad With ChickenThere are lots of good, healthy options to consider at Panera, but for tasty small meal, go for a half salad and add the white balsamic vinaigrette for a sweet, light finish. Total Calories: 280 Total Fat: 17 grams Pizza Hut: Veggie Lover's SliceRather than get your own personal pizza, split a medium one with friends. Go for a slice of veggie lover's (bonus points for ordering with extra veggies) and pair it with a huge salad on the side. Total Calories: 230 Total Fat: 9 grams Potbelly: Mediterranean SandwichHummus, feta, artichoke hearts, cucumbers, and roasted red peppers create a tasty filling veggie sammie — all for just 470 calories. Total Calories: 470 Total Fat: 12 grams Sonic Drive-In: Jr. BurgerDefinitely order from the kids' menu when you head here—the portions are right-sized. The Jr. Burger is one of the best bets, especially when paired with a container of applesauce. Total Calories: 330 Total Fat: 16 grams Starbucks: Sous Vide Egg BitesThe egg white and red pepper variety offers up a nice amount of protein — 13 grams — and also provides a good source of calcium. Pair with a latte or misto (without added sugar!) and a piece of fruit. Total Calories: 170 Total Fat: 8 grams Subway: Roast Beef SandwichA 6-inch sub on whole wheat (more fiber!) without dressing will run you about 300 calories, says London. Ask for it with extra veggies like cucumbers, green peppers, lettuce, onions, spinach, and tomatoes. Total Calories: 290 Total Fat: 4.5 grams Taco Bell: Crunchy Taco Fresco StyleOrder a crunchy taco over soft to save on sodium. In fact, for 170 calories per beef taco, go ahead and order two. Total Calories: 340 Total Fat: 18 grams Whataburger: Apple and Cranberry Chicken SaladDried cranberries, apples, cheddar cheese, and grilled chicken make for a flavorful salad. Total Calories: 385 Total Fat: 12 grams Wendy 's: Apple Pecan Chicken SaladLondon recommends going halfsies on this fruit and nut-packed salad (you can save half for tomorrow or split it with a friend) and then adding a side of apple slices. Total Calories: 340 Total Fat: 17 grams |
|