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You Might Be Feeling the Health Effects of All the TV You Watched As a Kid

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August 2, 2023

You Might Be Feeling the Health Effects of All the TV You Watched As a Kid

New research linked how much TV people viewed as children to certain health complications in middle age.
It didn’t matter how much TV the participants consumed as adults; the correlation was strictly linked back to childhood habits.
Experts note that children today are consuming even more screen time than children in the study; intervention in these habits is likely to serve the future health of today’s children well.

People who spend more time watching TV as children are more likely to experience certain health complications, a new study finds.

It turns out the amount of television you watch as a kid could follow you into your middle age, no matter how your TV habits have changed over the years.

New research out of New Zealand found that, at age 45, people who spent more time watching TV as kids and teenagers had higher blood pressure, higher rates of obesity, and used oxygen less efficiently during exercise than those that watched fewer hours of TV early on in life.

“How parents and society raise children affects their health for their entire lives,” said Thomas Robinson, MD, MPH, co-director of the Stanford Screenomics Lab at Stanford University, who was not involved in the new research.

“If we raise children in an unhealthy environment, with lots of screen time, unhealthy food, and lack of physical activity, we end up with a lot more—and more expensive—health problems in the future,” he said.

Kid watching TV — Getty Images / Michael Blann

Lifelong Habits (And Health) Start In Childhood

The research team used data from nearly 900 people born in Dunedin, a city on New Zealand’s South Island, who were born in 1972 or 1973. Their parents had participated in The Dunedin Multidisciplinary Health and Development Study and reported their children’s weekday TV time (or the children self-reported) at ages 5, 7, 9, 11, 13, 15, and 32 years old.

For the new research, the authors followed up with participants at the age of 45.

Regardless of each participant’s sex, body mass index (BMI) at age 5, and family economic status, those who watched more hours of TV as children had poorer metabolic health in adulthood.

The researchers found that childhood TV habits were more strongly correlated with adult health than the amount of time participants spent watching TV in adulthood.

Although the study does not prove a direct cause-and-effect, there are several ways screen time may cause habits that set a person up for health issues in adulthood, said the study’s lead author, Bob Hancox, MD, head of the Department of Preventive and Social Medicine in the University of Otago’s Dunedin School of Medicine in New Zealand.

The first is that watching TV in childhood likely displaces opportunities to get exercise.

“This does not necessarily need to be sport or other recognized physical activities,” Hancox told Health. “Almost any waking activity uses more energy than watching TV.”

Screen time is also well-documented to disrupt sleep, which has a negative effect on physical health. Additionally, recent studies have suggested that not getting enough sleep can actually cancel out some of the benefits gained from exercise.

But, “Most of the evidence about the impacts of screen time on obesity and chronic disease risk suggest that its effects on eating matter the most,” Robinson, who is also a professor of medicine at Stanford University, told Health.

People tend to eat more when distracted by watching TV, meaning they regularly consume more calories, and commercials for junk food often influence what they choose to eat.

According to Robinson, childhood behaviors may even alter the way a person’s genes are expressed, called epigenetic changes.

“Childhood behaviors may alter a child’s physiology in a way that has long-lasting effects, causing early damage to the body that accelerates future problems,” he said.

The good news is, not all damage caused by poor childhood habits is irreversible.

Robinson explained that even if a person has developed metabolic syndrome—a group of conditions that include obesity and high blood pressure—incorporating more activity into their life and being mindful of eating habits can reverse the conditions.

And it doesn’t take much to incorporate small amounts of activity into a busy schedule. Even just a walk around the block after a meal can help the body better regulate glucose and insulin, which in turn can help manage (or starve-off) diabetes.

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What This Means for Today’s Kids

The original data for this study was collected starting in the 1970s, long before tablets, smartphones, and laptops significantly increased the amount of time kids spend in front of screens.

Now, the collected data would look a little different.

A 2019 report found that teenagers in the United States—Gen Z, born after 1996—spent an average of 7 hours a day on screens, not counting the amount of time they spent on screens for school work.

Another 2019 study found that kids under 3 years old spent more than twice as much time in front of screens as kids did in 1997.

A study published in 2023 found that screen time among children increased by nearly two hours in the first part of the pandemic and remained elevated by one hour during the second part of the pandemic, when lockdowns were lifted and most kids returned to school and extracurricular activities.

Although not much data exists on how current screen habits affect kids into adulthood, research does show that sedentary behavior (like sitting in front of a computer) has lasting effects throughout a person’s lifetime.

“We have created a toxic world for our children and made life very difficult for parents to provide the most healthful environments possible,” Robinson said.

It’s unclear how different types of screen time may have different effects. Robinson believes that future research should focus on solution-oriented interventions.

“For a long time we have had sufficient evidence to justify action,” he said.

Research-based interventions could provide caregivers, schools, communities, and policymakers with opportunities to intervene early to protect the health of future generations of adults, starting in childhood.

“It is never too late to adopt more healthful behaviors but it is also never too early,” he said. “It is best to start early in children and continue throughout the entire lifespan.”

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What the Neighborhood You Live In Says About Your Life Expectancy

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August 2, 2023

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What the Neighborhood You Live In Says About Your Life Expectancy

New research finds that Black people living in racially segregated neighborhoods are likely to have a shorter life expectancy than White people who live in non-segregated neighborhoods.
The study found that these neighborhoods had a life expectancy of 75; the average for neighborhoods with low racial segregation was 79.
Experts note that housing divides—as well as employment, education, and poverty levels—play a large role in understanding how economic differences directly impact Black Americans’ health.

Black people living in racially segregated neighborhoods may have a shorter life expectancy than White people who live in non-segregated neighborhoods, a new study finds.

Much discussion has been generated over how discriminatory economic and housing policies have impacted the quality of life of people of color in the United States, particularly Black Americans.

Now, new research out of Northwestern University sheds light on how Black people living in racially segregated neighborhoods are showing signs of shorter life expectancies compared to White peers who live in non-segregated neighborhoods.

In order to understand how neighborhood segregation can impact someone’s health, the research team examined 63,694 census tracts nationwide. The average life expectancy was 78.

The average life expectancy was three years lower than the national average (75) in predominantly Black neighborhoods that have experienced high racial segregation.

The average life expectancy in neighborhoods with low racial segregation was 79 years old.

Corresponding study author Sadiya Kahn, MD, MSc, the Magerstadt Professor of Cardiovascular Epidemiology and an assistant professor of cardiology and epidemiology at Northwestern Medicine, told Health that the most surprising aspect of the results was the degree of difference in life expectancy.

“It was not just one or two years, but four years different based on where you lived,” she said.

Neighborhood street in Queens, New York — Getty Images / Boogich

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Linking Neighborhoods and Life Expectancies

In addition to life expectancy, the study also found other social differences—that often link to health outcomes—between racially segregated and non-segregated neighborhoods.

In high-segregated neighborhoods, 81% of people lacked a college education compared to 69% in low-segregated neighborhoods. Similarly, 24% of people in high-segregated neighborhoods were living below the federal poverty line compared to 11% in low-segregated neighborhoods, and 16% of people were unemployed in high-segregated areas compared to 8% in low-segregated places.

The researchers note that factors like housing stability, environmental pollution, and healthcare access were not included in this study, but are certainly tied to issues around structural racism and “also likely mediate the association between segregation and life expectancy.”

Kahn said the link between neighborhood segregation and shorter life spans is complex.

“Our study found that neighborhood rates of poverty, high school education, and unemployment explained about two-thirds of the association between segregation and life expectancy,” she said.

Jahred Liddie, MS, a doctoral student in population health sciences in the environmental health department at the Harvard T.H. Chan School of Public Health who is unaffiliated with this research, told Health that there are numerous factors that account for lower life expectancies in these highly segregated neighborhoods, citing economic barriers, reduced access to quality health care, and worsened environmental exposures.

How Neighborhood Life Expectancy Showcases Structural Racism

Kahn said access—and lack of access—to resources like healthy food and quality health care stand “at the center of the economic disinvestment in communities that are downstream of segregation as a result of structural racism.”

She pointed to The Opportunity Atlas as one helpful, interactive tool that can shed light on how “risk profiles cluster in highly segregated neighborhoods and influence health and well-being.”

Liddie said this kind of research supports the understanding that discriminatory housing practices and structural racism “shorten the lives of individuals at a neighborhood level.”

He noted that “unemployment, education, and poverty help explain this, but [those] are certainly not the only factors accounting for this disparity.”

Essentially, being cut off from the resources a person may need to be in optimal health can cut life short.

Both Kahn and Liddie agree that research like this can offer a better birds-eye look at how this kind of segregation can take its toll.

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Creating a Road Map for Better Interventions

While research like this is helpful for awareness and understanding, the true test of its effectiveness comes when it’s time to act.

According to Liddie, the authors of this paper suggest that intervention that promotes better employment and educational opportunities and reduces poverty could play a role in reducing these health and economic disparities.

“Of course, we cannot interpret this in a causal manner as there may be other factors underlying the results observed by the authors,” he said. “I think interventions to improve housing quality, health care access, and reduce environmental pollution are also important.”

Kahn noted that this kind of research can “ring the alarm bell” for the fact that critical research and policy changes are needed to better invest in communities.

It’s important to “address these economic factors highlighted in this present study focused on opportunities for employment, education, and reducing poverty,” she said.

Looking ahead, Kahn said she and her fellow researchers are interested in looking at the “influence of segregation on upstream risk factors for premature death.”

She said these include cardiovascular disease, hypertension, as well as “quantifying the potential ways to mitigate the greater burden of these factors in individuals living in highly segregated areas.”

Does Ozempic Cause Suicidal Thoughts? Here's What To Know

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July 31, 2023

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Does Ozempic Cause Suicidal Thoughts? Here's What To Know

Ozempic, Wegovy, and Saxenda are under investigation by the European Medicines Agency for possibly causing consumers to self-harm or experience suicidal thoughts.
Clinical trials of the drug did not see this to be a large risk factor, but experts note a changing population of those taking the drugs may have shifted risk levels.
Experts recommend individuals with pressing mental health issues avoid going on a new weight loss drug.

European regulators are reviewing data on suicidal thoughts in people taking GLP-1 receptor agonists (GLP-1 RA), including Ozempic, Wegovy, and Saxenda.

The European Medicines Agency started the review—which includes 150 reports of potential cases of self-injury and suicidal thoughts of people on the medications—earlier this month. The organization is expected to have a conclusion in November.

The investigation was prompted by three cases of suicidal thoughts and thoughts of self-harm reported to the Icelandic Medicines Agency.

The agency is reviewing adverse effects and said that the presence of reports of self-harm or thoughts about self-harm, “does not necessarily mean that a medicine caused the adverse event.”

In the United States, only Wegovy and Saxenda are approved by the Food and Drug Administration (FDA) for weight loss. Ozempic is approved to treat type 2 diabetes (as is Wegovy) but is sometimes prescribed off-label as a weight loss medication.

Andrew Kraftson, MD, director of the Weight Navigation Program at Michigan Medicine, explained that if the agency does find an association between the medications and self-harm or suicidal thinking, the risk is likely low.

The medications are not new, he said. The first GLP-1 RA medications were approved by the FDA in 2005, and he’s been prescribing them to patients for 18 years.

Kraftson also noted that the change in patient population, from those with type 2 diabetes to those with either diabetes or obesity, could trigger changes in side effects, though it’s unlikely these changes would be drastic in this case.

“We should acknowledge that obesity is a complex disease and so the incidence of coexisting mental health disorders is quite high,” he told Health. “Sometimes we do a better job of treating the weight number and not as robust of a job treating the mental health issues related to weight.”

Couple comforting each other — Getty Images / Anna Frank

Where to Get Help

If you or a loved one are struggling with suicide, call 988. You also can contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

(800) 662-4357

Weight Management and Mental Illness Are Often Connected

According to Kraftson, Wegovy does have a boilerplate warning of a potential increased risk of suicide that most, if not all, weight loss medications have. But the clinical trials of the drug did not show this to be a risk.

Adverse side effects of drugs are monitored during clinical trials, but it’s normal for new ones to pop up once a drug is approved for use by the general public.

Clinical trial enrollment criteria are typically very stringent, so it doesn’t always represent everyone who will use the medication, Jaime Almandoz, MD, medical director of the Weight Wellness Program at UT Southwestern Medical Center in Dallas told Health.

“Given that over half of adults in the U.S. are living with obesity, the likelihood that there are going to be physical or mental health side effects that were not seen in the clinical trials is a reality,” he said.

When adverse events do arise, agencies around the world, including the FDA, track the incidences and launch such investigations as this one if there appears to be a pattern.

Kraftson pointed out that while risk is always a factor in taking medications, the drugs in question are not new.

“The number of individuals with diabetes is not small and a large number of them have been [on these drugs] for years,” he said. “The fact that we are not seeing this come up in our diabetes population is of note.”

Although type 2 diabetes and obesity are unique conditions, they do often overlap, he added. As much as 90% of people with type 2 diabetes may also have overweight or obesity.

“I don’t want to minimize the experience of those that report symptoms,” Kraftson said, “but with any medications, there are risks and benefits and in medicine, we are constantly weighing those risks and benefits.”

He emphasized that the benefits of the medications have been high.

“Still, it’s always good to have thoughtful discussions with your medical professional and there should be an appropriate safety monitoring plan,” he said.

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Mental Health Is Part of Obesity Care

Both Almandoz and Kraftson said that including mental health care is paramount in obesity treatment, whether or not a link is found between thoughts of self-harm and the GLP-1 RA medications.

Almandoz recommends that people who are prescribed these medications should first be given a mental health screening.

“We need to treat people as people, not a lab value or a number on the scale,” he said. “That includes adequate risk screening at baseline, before someone starts a drug.”

For now, Kraftson said the investigation is not changing his prescribing practices.

“If someone has unstable mental health issues, I’m typically not starting them on a weight loss regime,” he said. “I’m encouraging them to have their mental health issues addressed first, then getting [approval] from the mental health team to start a weight loss regimen.”

All providers that prescribe weight loss medications should do a complete and thorough history of a patient, including their mental health history, Almandoz added.

Comparing information about a person’s weight gain and loss patterns throughout their lives to their life circumstances may also reveal triggers that play a role in a person’s obesity.

“Life is very stressful and people with obesity may face a variety of challenges as their obesity increases, including not being treated fairly or kindly because of their weight, which adds to their stress,” said Almandoz, adding that sometimes, people with mental health conditions are prescribed medications that cause weight gain.

“Knowing your patient is key, as is making sure you have an open dialogue where if things change, patients have the opportunity to talk about it,” he said.

Almandoz also recommends that practitioners should be checking in on patients’ stress, sleep, and mood as they progress through weight loss journeys.

“It’s a more holistic way of treating obesity,” he said, “and we can monitor people who may be at risk for people who are at higher risk for suicide ideation.”

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Your Favorite Plant-Based Milk Doesn't Come Close to Cow's Milk for Protein

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July 31, 2023

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Your Favorite Plant-Based Milk Doesn't Come Close to Cow's Milk for Protein

A new study found that plant-based milks do not compare to traditional dairy on a nutritional level.
The study found that while 72% of plant-based milk mostly matched dairy's percentages of calcium and vitamin D, very few plant-based options came close to dairy's protein levels.
Experts recommend consumers carefully consider which milk product is right for them, and supplement any nutrition gaps they may face by choosing a plant-based milk.

Plant-based milk does not hold up to cow dairy in one key nutritional element, a new study finds.

Over the last few decades, many people have made the shift from cow dairy to plant-based options, generally for perceived environmental or health-related reasons. That, in turn, has resulted in an increase in dairy-free milk available at grocery stores and restaurants.

And, plant-based milk options are often marketed as more nutritious than cow’s milk.

According to a presentation at the American Society for Nutrition’s latest conference, plant-based milk lacks the same percentage of protein as dairy.

Woman buying milk at the grocery store — Getty Images / Oscar Wong

Dairy and Plant-Based Milks Are Not Created Equal

Unless you are taking the time to read every single nutrition label, it can be challenging to know if splashing oat or almond milk on your cereal provides a similar nutrition profile as classic dairy milk.

“Current US dietary guidelines recommend consuming cow’s milk or soy milk to provide calcium and vitamin D,” Abigail Johnson, PhD, RD, Assistant Professor at the University of Minnesota and lead investigator of the study, told Health.

“We wanted to know if other types of plant-based milk products were similar to cow’s milk and to understand the differences in nutrition content across the plant-based milk types,” she said.

To help answer this question, Johnson and her colleagues assessed the nutritional content of plant-based milk alternatives available in the U.S. market, including almond, cashew, coconut, flax, hazelnut, hemp, oat, pistachio, rice, soy, walnut, and plant blends.

A total of 237 plant-based milk alternatives were analyzed for their level of calcium, vitamin D, and protein. While 72% of the alternatives were fortified with calcium and vitamin D, few plant-based milk alternative products match dairy milk levels of protein.

Fortification

Milk is fortified when additional vitamins and minerals are added to it. Most milk sold in the United States goes through a fortification process for vitamin A and vitamin D.

Johnson used vitamin B12 as an example of the difference between cow dairy and plant-based milks. One serving of cow’s milk provides around half of the daily value (DV) of vitamin B12. On the other hand, only 40% of plant-based milks are a good source of vitamin B12.

She emphasized that because of the “wide variation in the nutrient content of plant-based milk products, consumers can't assume that plant-based milks are a 1:1 substitution for cow's milk”.

Keri Hackworth MS, RDN, LD, Director of Nutrition Affairs at the National Dairy Council, agreed. “We need to be thinking quality over quantity when it comes to protein,” she said.

According to the protein rating system, Protein Digestibility-Corrected Amino Acid Scores, milk protein receives a top score of 1.0, while plant-sourced foods like almonds receive 0.39, rice at 0.42, peas at 0.58, and up to 0.98 in soy protein.

“Animal-sourced foods like dairy foods provide high-quality protein and all of the essential amino acids, including glycine, methionine, leucine, and tryptophan," Hackworth said.

The Nutritional Benefits of Dairy Milk

As Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert shared, a cup of milk is a great source of many key nutrients.

Cow Dairy Nutrition Facts

According to the United States Department of Agriculture, one 8-once cup of reduced fat (2%) milk contains the following:

Calcium: 307 mg
Protein: 8 g
Carbohydrates: 12 g
Sugars: 12 g
Sodium: 95 mg

Amidor, who is also the Wall Street Journal best-selling author of Up Your Veggies: Flexitarian Recipes for the Whole Family explained that “emerging research indicates each dairy food matrix―which is made up of the food’s nutrient and non-nutrient components (i.e., bioactive compounds) and their molecular relationships―may help explain the association seen between consumption of dairy foods and the reduction of chronic disease risk and health benefits.”

Some of the specific chronic diseases that Amidor referred to include insulin resistance, hypertension, and cardiovascular disease. Also, some data suggests that dairy may have anti-inflammatory benefits.

She added that while plant-based milk alternatives may be able to mimic some of dairy’s nutrient composition through fortification, the dairy milk matrix cannot be mimicked. In other words, consumers can't assume that plant-based milk will have the same nutritional makeup as dairy.

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Maintaining Proper Nutrient Profiles With Plant-Based Milk

The three nutrients that were emphasized in this study—protein, vitamin D, and calcium—are key nutrients that support many aspects of a person's health.

The Dietary Guidelines for Americans advise people to consume three servings of dairy a day to help avoid nutritional gaps.

Based on the study’s results, it is clear that opting for plant-based milk is not a nutritionally equivalent 1:1 swap for dairy, which may result in some people missing out on the amount of nutrients—particularly protein—they need each day.

The true effects of opting for a milk choice that is lower in protein, and not quite equal in calcium and vitamin D, are difficult to assess. Consumers of plant-based milk can maintain these nutrients by including other nutrient-packed foods in their diet.

If a person is avoiding dairy, whether due to an allergy or a lifestyle choice, it’s important to prioritize protein, calcium, and vitamin D in the rest of their diet.

It may also be appropriate to explore a vitamin D and calcium dietary supplement with a healthcare provider.

But Amidor pointed out that a protein supplement may not be indicated for most plant-based milk drinkers, as “there are plenty of animal and plant sources of protein that someone can incorporate in their diet.”

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Stay Safe in the Heat Wave With These Expert Tips

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July 31, 2023

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Stay Safe in the Heat Wave With These Expert Tips

July 1 recorded the most hospitalizations for heat-related illnesses in one day.
Temperatures have continued to remain high throughout the United States, with certain regions (like the Southwest and Southeast) at higher risk of heat-related illness than others.
Experts recommend remaining indoors as much as possible and prioritizing hydration.

Extreme heat can be deadly, and temperatures in the United States give experts reason for concern.

This has been a record-setting summer for heat in the U.S. In fact, according to a global temperature analysis from NASA, June 2023 was the hottest June on record.

The National Oceanic and Atmospheric Administration (NOAA) indicated that about 5,000 heat and rainfall records have been broken in the U.S. in the last 30 days, Joe Alton, MD, a physician, medical preparedness advocate, and author of “The Survival Medicine Handbook: The Essential Guide For When Help Is NOT On The Way” told Health.

The hot weather is not without consequences. An analysis by the Centers for Disease Control and Prevention (CDC) indicates that the number of emergency room visits for heat-related illness has been higher than in the past five years.

“Hospitals have certainly seen a notable increase in the number of patients showing symptoms of heat-related illnesses, particularly in the Southwest and South Florida, compared to regions like the Northeast,” Naval Parikh, MD, a board-certified internist and chief of medicine of Broward Health North in Florida told Health.

“But it is difficult to assess the exact number of patients admitted solely for heat-related illnesses, as some symptoms can mimic other diseases [and not be reported as such],” he said.

The CDC currently reports that the highest number of hospitalizations for heat-related illnesses in one day was 3,467 on July 1, which is very much an outlier from prior years, said Isabel M. Algaze Gonzalez, MD, assistant clinical professor of emergency medicine, University of California, Irvine School of Medicine.

Man pouring a glass of water — Getty Images / vitapix

Extreme Heat Puts Everyone at Risk

Extreme heat in the U.S. is dangerous for everyone. But older people, outdoor workers, children, overweight individuals, and those with certain underlying medical conditions are at greater risk for injury or death, Lori Solomon, MD, MPH, the chair and clinical associate professor of family and community medicine at New York Medical College told Health.

Solomon explained that intense heat increases the heart's workload, making people with heart conditions at higher risk for complications. She also added people on medications for blood pressure, anyone on diuretics (water pills), and people with diabetes to the list of people who are at a higher risk in the heat.

When temperatures get extremely high, people of any age have a greater likelihood of experiencing heat-related illnesses that can lead to cardiovascular and respiratory issues, heat stroke, and other complications. These illnesses can even lead to death.

Last year, nearly 62,000 people died in one of the hottest summers on record in Europe. Researchers found that the extreme heat impacted older people and women more than other demographics.

In the United States, the CDC reported a yearly average of 702 deaths due to heat-related illness.

It also doesn’t help that heat waves typically come on suddenly, not giving people’s bodies time to adjust.

“Even for people who have grown up in the Valley of the Sun, it takes about two weeks for your body to become acclimated to summer heat,” said Erik Mattison, MD, medical director of the emergency department at Dignity Health Chandler Regional Medical Center in Arizona.

He pointed out that one of the trickiest symptoms to overlook is dehydration, which can quickly lead to a variety of medical problems.

Falls can also be dangerous, Mattison said.

In states like Arizona, New Mexico, Texas, Oklahoma, Louisiana, and Florida, the temperatures are so high, that within minutes of contact with concrete or asphalt, people can start to sustain first and second-degree burns. They also can get contact burns from hot seatbelts, metal surfaces, and more.

Staying Safe in Intense Heat

According to Mattison, staying safe starts with hydration.

“It’s not enough to gulp a bottle of water on the way out the door,” he said. “Start pre-hydrating at least the day before any sort of activity.”

It also can be helpful to limit the number of sodas and caffeinated drinks you consume because those will dehydrate you.

“And if you are starting to feel thirsty, you’re already behind the eight ball in a sense because your body is telling you that your volume is depleted,” Mattison said. “You’re already in danger of heat exhaustion.”

He also advised moving any outdoor activities to the early hours of the morning, or indoors to avoid the heat. If you have to be outside during peak heat hours, plan accordingly.

“Wear light, loose clothing along with a hat or other head covering,” Mattison said. “If you start to feel lightheaded, it’s likely you’re already experiencing heat exhaustion and it’s time to cool off. Get out of the heat, get cool water on you, and drink water.”

If you are out in the sun, make sure you also are wearing sunscreen John Schumann, MD, the executive medical director at Oak Street Health in Oklahoma said.

He explained that sunburns negatively impact your body’s ability to regulate temperature.

“When this happens, the body diverts fluid from the rest of the body toward the burn in an effort to heal the damaged area, he said. “This diversion means you have less water available for sweating, which can make it harder for your body to stay comfortable.”

Keep in mind, too, that your normal body temperature is around 98.6 degrees Fahrenheit, said Parikh, so when the outside environment exceeds this temperature, your body will struggle to dissipate the heat thru sweating.

“[To stay safe]. pay attention to your body and know your risk factors for dehydration, such as the use of certain medications that have an impact on how you retain water,” said Mattison. “That is really important, especially in heat like this.”

How Much Water Should You Drink?

In normal conditions, some health experts advise that you drink 11.5 cups of fluid per day if you are a woman and 15.5 cups per day if you are a man. But in the heat, you may need more water.

“You really have to drink about eight ounces of water every 15 minutes, or a liter every hour, just to keep up with normal losses,” Mattison said.

Keep in mind, a lot of people are already a bit dehydrated on an average day, so sweating is only going to exacerbate that, Schumann said.

“We often lose electrolytes during the sweating process as well, which can leave us feeling depleted after a few hours in the sun,” he said. “So it’s important to increase your water intake.”

Gonzalez suggests that people also replace electrolytes with Pedialyte or another similar electrolyte drink.

Tips From the National Park Service

According to the National Park Service, the best way to stay safe and avoid heat-related illnesses while exploring includes:

Packing plenty of water and salty snacks
Drinking water regularly or eating hydrating foods like cucumbers and watermelon
Eating salty snacks
Resting in the shade on a frequent basis
Splashing water on yourself to cool down
Wearing lightweight, light-colored clothing
Putting on sunscreen
Scheduling activities before 10 a.m. or after 4 p.m.
Turning back if it feels too hot
Calling for help if you or someone you are with experiences a heat-related illness

How to Quickly Cool Down Your Body

If you find yourself overheating in these record-breaking temperatures, it’s important to know how to quickly cool your body down.

According to Mattison, the quickest way to do that is through evaporative cooling.

“Get a fan on you and use misting bottles,” he said. “You also could run a cool bath or jump into a pool. Then try to rest in a cooler place and continue to drink water.”

Other options for cooling down include pouring water over your head and clothing, said Parikh.

“Another way to cool off is to place your hands and feet in cool water, or use cold packs in areas where blood vessels run closely to the skin like the armpits, neck, and groin,” Alton said.

Even putting an ice cube on your wrist or neck could accelerate that cooling process, said Schumann. “Those are key areas where blood vessels are already anatomically close to the surface of the skin, and even closer when they are dilated.”

Heat Exhaustion Symptoms You Should Never Ignore

When to See a Healthcare Provider

Symptoms of heat exhaustion or heat stroke can represent a medical emergency that requires rapid intervention, said Alton. Warning signs include:

Profuse sweating
Rapid pulse
Hot, red, or dry skin
Muscle cramps
High body temperature
Nausea and vomiting
Headache, dizziness, or confusion
Feeling tired or weak
Fainting or passing out

“If a person experiencing heat exhaustion is refusing water, they need medical attention, as their condition could easily escalate to heat stroke,” said Mattison.

Heat stroke is life-threatening and requires immediate medical attention. If a person is suffering from any heat stroke symptoms, call 911 or go straight to your local emergency room.

Alton explained that heat stroke may include shortness of breath, loss of consciousness, and seizures.

“The body also loses the ability to sweat as a way to dissipate heat, leading to dry, hot, bright red skin,” he said. “This represents blood vessels desperately trying to cool the body down. Fatal shock and organ malfunction may be the end result.”

What Are Heat Cramps?

Trader Joe’s Recall: Potential Rocks in Falafel, Insects in Soup

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July 31, 2023

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Trader Joe’s Recall: Potential Rocks in Falafel, Insects in Soup

Trader Joe’s has issued recalls for two popular products due to the potential presence of insects and rocks, the company said in two separate press releases.
Trader Joe’s Unexpected Broccoli Cheddar Soup was recalled on July 27 as it may contain insects, and Trader Joe’s Fully Cooked Falafel was recalled on July 28 as it may contain rocks.
All potentially affected products have been removed from store shelves and destroyed.

Falafel & Broccoli Cheddar Soup Recall — Courtesy of Trader Joe's

Trader Joe’s is recalling two more products: a broccoli cheddar soup that may contain insects and some ready-to-eat falafel that may contain rocks, the company said in two separate news releases last week.

The two new recalls come after a similar recall, also announced last week, regarding the grocery chain’s Almond Windmill Cookies and Dark Chocolate Chunk and Almond Cookies—both of which were pulled from shelves due to the possible presence of rocks.

The new soup recall impacts Trader Joe's Unexpected Broccoli Cheddar Soup (SKU# 68470) with use-by dates of July 18, 2023 through September 15, 2023.

The other recall affects Trader Joe's Fully Cooked Falafel (SKU# 93935). Though the company did not provide specific best-by dates or product codes, it said that the packages that may contain rocks were sold in35 states and the District of Columbia.

Both affected products have since been removed from Trader Joe's shelves and destroyed. No adverse health effects have been reported to date in relation to the broccoli cheddar soup recall, and no information was provided about any potential injuries or health events due to the recalled falafel.

Customers should check to see if they purchased or were given either of these products, and are urged to discard any possibly-contaminated products or return them to a Trader Joe’s store for a full refund. Customers should not eat either of the affected products.

The company said that any customers with questions about either recall should contact their customer relations department at 626-599-3817, or they can send an email via an online contact form.

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Other Recently Recalled Trader Joe's Products

The falafel and broccoli cheddar soup recalls come on the heels of other Trader Joe’s products that were also recalled for possible foreign contamination—as recently as July 25, the company recalled two of its popular cookie products over concerns that they may contain rocks.

The company was also recently involved in larger recalls of some of their frozen fruit products. Certain units of Trader Joe’s Organic Tropical Fruit Blend were recalled in March over fears of hepatitis A contamination, and again in June due to possible Listeria monocytogenes contamination.

In terms of its policy toward general food safety, the company states that it always “[errs] on the side of caution and [is] proactive in addressing issues.”

Foreign object contamination—the umbrella term for when insects, rocks, plastic, or other potentially harmful objects get into food—is a fairly common cause of food recalls. Though products like the ones recalled by Trader Joe’s aren’t included in data, foreign object contamination of meat products was the most common cause of recalls in 2022, according to the U.S. Department of Agriculture.

Trader Joe’s did not provide information on how the rocks or insects may have gotten into the falafel and broccoli cheddar soup, respectively. It also didn’t expand on how rocks might have contaminated the cookie products in that announcement.

When it comes to hard or sharp objects in particular, the concern is that they may cause injuries in the mouth, stomach, or intestines. Trader Joe’s did not say how large the rocks in the falafel may have been, but according to the Food and Drug Administration, objects smaller than 7 millimeters rarely cause injuries.

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'Superagers' Might Hold the Secrets to Staying Sharp as You Age

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July 28, 2023

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'Superagers' Might Hold the Secrets to Staying Sharp as You Age

A new study found that superagers have more grey matter than their peers.
Superagers are people in their 80s with the memory function of people decades younger.
While experts note some things related to aging are outside an individual’s control (like genetics), maintaining a healthy diet and exercise routine, as well as participating in social activities, can help people age well.

What’s the secret to aging well? Superagers may be able to tell you.

Superagers are people in their 80s with the memory function of people decades younger. New research sought to understand why and how this demographic ages differently.

The new study found that the most plausible aging mechanism in superagers is resistance to age-related changes in the brain, as their rate of aging is slower than in typical older adults. The research team also found that superagers are associated with better mental health and mobility than others in their age group.

This study is one of the largest observational studies to date on superagers, and the first to examine the brain structure of superagers over time.

Study author and associate professor of computational neuroscience and neuroimaging at Jena University Hospital, Christian Gaser, PhD, told Health that the longitudinal design of the study is crucial in understanding whether or not superagers are actually resistant to age-related memory decline or whether they simply have better coping mechanisms than their peers.

“Our findings suggest that superagers are resistant to these processes,” he said, “although the exact reasons for this are still unclear.”

Older couple painting — Getty Images / Halfpoint Images

Superagers Mentally Compare With Someone 30 Years Younger

Gaser and colleagues looked at superagers and typical older adults who were part of the Vallecas Project cohort in Madrid, an ongoing project designed to help identify early indicators of Alzheimer’s disease.

The 1,213 participants were between 70 and 85 years old with no neurological or severe psychiatric disorders. Of those analyzed, researchers identified 64 superagers and 55 typical older adults based on how they did in a test used to assess people’s memory function.

Compared to older adults who performed within a normal range for their age and education, superagers did at least as well as someone 30 years younger who had the same education level.

Identifying Superagers

Those who took part in the analysis participated in the following:

Up to six annual follow-up visits to track demographic and lifestyle factors
MRI scans to measure grey matter volume
Clinical tests
Blood samples to screen for biomarkers for neurodegenerative disease and a key genetic risk factor for Alzheimer’s

Based on all of the information, researchers used a machine learning computer model to identify factors associated with superagers.

Superagers Have More Grey Matter

Marta Garo-Pascual, the first author of the study and a PhD candidate doing research at the Universidad Politécnica de Madrid, explained that grey matter declines with normal age.

Grey matter makes up the outer layer of the brain (the cortex), which plays an important role in memory.

Previous studies show that superagers have more grey matter than typical aging adults; MRI scans proved the same in this study. The scans also showed that superagers’ overall level of grey matter in key areas degenerated more slowly over five years than in typical older adults.

“Analysis of grey matter in the brain focuses on neurons, which are crucial components of the brain and play a fundamental role in its functioning,” said Gaser. “Neurons are closely involved in memory formation and learning processes.”

Mental Health Conditions and Age-Related Decline

While the researchers found that superagers had lower rates of anxiety and depression, Garo-Pascual said their study cannot claim causality.

“Therefore, we cannot tell which is the direction of the association between mental health and memory function…mental health is a risk factor for dementia, but mental health problems are also a symptom for dementia,” she told Health.

Martine Sanon, MD, associate professor of geriatrics and palliative medicine at Mount Sinai, said it is well understood by geriatricians that people who have a good cognitive and functional baseline tend to have a more favorable prognosis as they age and are more resilient.

She said cognitive, physical, and emotional wellness are all somewhat related and interconnected.

“The ability to preserve all of these essential aspects of life plays a significant role in shaping an individual’s quality of life as they age,” she said.

Additionally, it does not surprise her that the recent study suggests that superagers move more quickly than typical older adults.

“It would make sense to me that those individuals who can preserve this, from a functional standpoint (i.e, faster gait speed, strength, and activity) are more resilient and somewhat protected from cognitive decline, and anxiety and depression, which we tend to see later in life,” said Sanon.

Why an increased speed of movement positively impacts memory function is unknown and future research should attempt to elucidate this relationship, noted Garo-Pascual.

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Becoming a Superager

Researchers tried to use 89 demographic, lifestyle, and clinical predictors to identify any factors associated with superagers.

“Using these 89 variables, a machine learning model was only able to distinguish superagers from typical older adults 66% of the time,” Gaser said.

This suggests that superaging may be influenced by additional genetic factors.

While the superager phenotype could be predetermined by a genetic component, Garo-Pascual added that in order to conclusively study the genetic variants associated with a given phenotype, researchers need to study a very large sample of participants, which means researchers studying superagers will have to pool together their data.

Gaser noted that it’s not clear whether all people have the potential to become superagers. However, he said lifelong learning, social activities, being more active, and maintaining independence in daily life may all help in potentially becoming a superager.

“A more active lifestyle in midlife and activities, such as playing an instrument, will also be important,” he said.

Garo-Pascual added that science does prove that control of psychiatric symptoms, maintenance of agility, control of hypertension and glucose levels, together with a musical interest could help to maintain a healthy memory with age.

Sanon agreed. She said staying active and challenging the mind and body can help maintain cognition reserve, and vice versa.

“[Better] cognition can lead to more active and engaged older adults,” Sanon said. “I do think it really has to be an instilled part of an individual’s lifestyle to actively engage to make the most of their healthcare quality of life.”

While some of the hypotheses shared in the study are plausible, such as slow degeneration of grey matter, increased brain mass, less age-related brain atrophy, and genetics, Sanon said there are many other factors to take into consideration, including phenotype, genotype, brain structure, life experiences, education, and family support.

While the comprehensive research provides valuable insights into superagers, she noted that observational studies have limitations.

“There are certainly several factors that can contribute to preventing and delaying cognitive decline, and it may be individualized,” Sanon said. “Regardless, strategies to maintain a healthy cognitive and functional baseline is beneficial to everyone to lead longer and more fulfilling life as we age.”

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What Your Eye Health Says About Your Risk of Dementia

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July 28, 2023

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What Your Eye Health Says About Your Risk of Dementia

A new study found a link between vision impairments and dementia risk in older adults.
The study does not prove causation, but experts note that previous research has seen patients' cognitive function improve after improved eye health, so the correlation is worth considering.
Experts recommend people prioritize regular eye care, especially those with a family history of an eye disease or people over the age of 65.

Vision impairments are linked to a greater risk of dementia, a new study finds.

Growing evidence demonstrates the connection between eye health and brain health, specifically how vision impacts cognitive function. The new study, published in JAMA Ophthalmology, showed that people with untreated visual impairments have a higher chance of developing dementia.

Researchers reviewed the 2021 National Health and Aging Trends Study, examining data from approximately 3,000 people, age 71 and older. Slightly over half of the participants were female and about 75% of identified as non-Hispanic White.

Study author Olivia Killeen, MD, MS told Health that three types of visual impairment were studied: near vision (reading vision), distance vision (used for driving or watching TV across the room), and contrast sensitivity (the ability to distinguish objects of similar color as their surroundings).

All three types of visual impairments showed a greater correlation with dementia than participants without any visual impairment.

“Impairments in each of these were associated with dementia, and having multiple types of visual impairments was more closely associated with dementia,” said Killeen, who is a clinical lecturer of ophthalmology and visual sciences at the University of Michigan.

While there are many well-known reasons for dementia, vision isn’t typically the first that comes to mind.

“What makes the study interesting is that the persons affected probably don’t realize that their vision issues may be connected to dementia, even though it makes sense that uncorrected vision problems could lead to dementia,” Vicente Diaz, MD, chief of Ophthalmology at Bridgeport Hospital told Health.

This new research further emphasizes that all aspects of an individual’s health are connected.

“Living in a blurry world increases dementia risk but the patients don’t necessarily realize it,” Diaz said. “The reverse is also true, sometimes after cataract surgery or other interventions where we bring vision back, patients’ cognition can improve.”

Man at the eye doctor — Getty Images / aire images

Eye Problems: Causes, Symptoms, and Treatments

A Correlation Between Visual Impairment and Dementia

It is unknown if visual impairment came before dementia, causing it, or if the two are simply correlating issues.

“This study found a correlation between visual impairment and dementia, but we do not know which came first,” Killeen said.

While doctors are still exploring the relationship between eye health and brain health, sensory rehabilitation can be a good place to start.

“It must be emphasized that in no way did this study demonstrate cause and effect,” Howard R. Krauss, MD, a surgical neuro-ophthalmologist and director of Pacific Neuroscience Institute’s Eye, Ear & Skull Base Center at Providence Saint John’s Health Center in Santa Monica, CA, told Health.

While the study does not prove causation or acceleration between visual impairment and dementia, experts agree it’s worth being aware of the correlation.

“On the other hand, it is sensible to believe that sensory deprivation may further impair cognition or mood in those with dementia, and there is benefit in providing sensory rehabilitation (sight, hearing, olfaction, etc.) in an effort to improve quality of life for those with dementia,” Krauss said.

How Eye Health Might Impact Brain Health

The only way to know the status of your eye health and brain health is to visit a healthcare professional.

Arman Fesharaki-Zadeh, MD, a behavioral neurologist at Yale New Haven Health, explained the discussions pertaining to eye health and cognitive health should ideally start from the primary care physician (PCP) regular annual assessment sessions.

He noted that it’s often helpful to include a patient’s family members and loved ones in conversations like this, since they can bring a more objective view on the patient’s visual and cognitive symptoms.

“If such accounts are provided, patient’s PCP can initiate further pertinent vision and cognitive work up via referral to the appropriate specialist provider,” he said.

Interestingly, there is research to show a link between vision improvement (as seen through cataract surgery) and a decreased dementia risk.

“It is difficult to say that one’s intrinsic eye health affects the brain in a structural way, however, there is some evidence that cataract surgery is associated with lower risk of dementia development, suggesting that interventions to improve vision in older adults may help to maximize cognitive function,” Ore-Ofe Adesina, MD, associate professor of ophthalmology with McGovern Medical School at UTHealth Houston told Health.

He emphasized that the study indicates that visual impairment is associated with a higher prevalence of dementia among older adults.

“Therefore, if someone is experiencing significant visual impairment or has been diagnosed with an eye condition, it may be prudent to consult a healthcare professional, such as an ophthalmologist or neurologist, to discuss potential connections between their eye health and brain health,” he said.

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Maintaining Proper Eye Health

Experts agree that vision care should be a priority.

“The American Academy of Ophthalmology recommends that people 65 and older get routine eye exams every 1–2 years,” Killeen said. “Patients should also see their eye doctor whenever they have a problem, like blurry vision, eye pain, or eye redness.”

Sometimes people do not visit the eye doctor because they assume that losing vision is a normal part of aging. But it’s not. Most eye problems are treatable, Killeen explained.

Ask your eye doctor if you have signs of common eye problems that impact older people, like cataracts, glaucoma, and macular degeneration.

Also, “if there is an eye disease that runs in the family, definitely ask about it at the eye exam,” Diaz said. “If the patient has other medical conditions they should ask about how those impact the eyes. Any eye symptoms that are new should warrant consultation by an ophthalmologist.”

Another important factor to take into consideration is how vision is one of the main ways we process information.

“Memory and cognitive functioning is predicated on encoding and gathering of environmental information, and vision plays a key role in this process,” Fesharaki-Zadeh explained.

“Individuals are highly encouraged to remain vigilant and address visual concerns, which might arise in various settings including driving, walking as well as looking at display devices during their annual PCP visits,” he said.

Ideally, PCP physicians can further facilitate these discussions by including brief vision and cognitive screening for individuals 65 years or older, or younger patients with reported symptoms, Fesharaki-Zadeh said.

Asking Important Eye Health Questions

To better prioritize eye health, Adesina recommends people discuss the following with their eye care professional:

Schedule regular eye exams
Ask about the frequency of eye exams based on individual circumstances and risk factors
Inquire about any specific concerns or symptoms related to vision
Discuss family history of eye diseases
Inquire about lifestyle factors that may affect eye health
Follow recommendations for protecting eye
If diagnosed with an eye condition, ask about treatment options, potential impacts on vision, and any associated risks or precautions

It’s important to note that these are general suggestions, and specific recommendations may vary depending on individual circumstances. Consulting with an eye care professional is crucial for personalized advice and guidance regarding eye health.

Aspartame: Uses, Facts, Risks

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July 26, 2023

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Woman wearing a yellow and black plaid shirt is pouring a sweetener packet into a white mug. — VidorHsu / getty images

Aspartame is an artificial sweetener that’s approximately 200 times sweeter than sugar. It contains just four calories per gram and is commonly used in diet drinks and low-calorie foods.

Many people use aspartame in place of caloric sweeteners as a way to cut back on calories and manage their added sugar intake. However, there are several health concerns related to the frequent consumption of aspartame and aspartame-sweetened foods and drinks.

Why Do People Use Aspartame?

Aspartame is one of the most common artificial sweeteners in the United States. It first entered the food market in 1981 and continues to be a replacement for sugar in soda, candy, and diet foods. It’s the main ingredient in popular zero-calorie sugar substitutes like Nutrasweet® and Equal® and can be found in Diet Coke, Trident chewing gum, and sugar-free products, such as sugar-free pancake syrup.

People use artificial sweeteners like aspartame to cut back on the number of calories they consume and to help manage their blood sugar levels. For example, a twelve-ounce serving of regular Coke contains 140 calories and 39 grams, or 9.75 teaspoons, of added sugar, while the same serving of Diet Coke provides zero calories and zero grams of sugar.

Unlike caloric sweeteners, like table sugar and corn syrup, aspartame has a minimal effect on blood sugar levels, which is why it’s often recommended to people with prediabetes and diabetes.

Additionally, because artificial sweeteners contain virtually zero calories, many people view artificially-sweetened foods and drinks as “healthier” than products that are sweetened with sugar.

However, the regular consumption of artificial sweeteners has been linked to several health issues, which is why the safety of many artificial sweeteners, including aspartame, has been questioned by scientists and healthcare providers for decades.

Is Aspartame Bad For You?

High consumption of aspartame-containing products, such as diet soda, has been linked to several health concerns. However, the research is still ongoing.

Recently, The International Agency for Research on Cancer (IARC)—the cancer agency of the World Health Organization (WHO)—classified aspartame as a Group 2B carcinogen. Group 2B carcinogens are considered possibly carcinogenic to humans, meaning they may have the potential to cause cancer.

The agency classified aspartame as Group 2B based on limited evidence that consuming aspartame may cause cancer in humans. This does not mean consuming aspartame will necessarily result in cancer. However, it suggests diets very high in aspartame may be harmful to health and may increase the risk of some cancers with excessive consumption.

A study that included data on 102,865 people found high consumers of total artificial sweeteners, including aspartame, had a 13% higher risk of overall cancer compared to non-consumers. The study found the use of aspartame and another artificial sweetener called acesulfame-K had the strongest association with increased cancer risk.

It should be noted the U.S. Food and Drug Administration (FDA) has issued a statement that it disagrees with IARC’s classification of aspartame as a possible carcinogen to humans.

Possible Side Effects of Aspartame

In addition to potentially causing an increased cancer risk, diets high in aspartame have been linked to other health concerns. However, many of the findings on aspartame and health are inconsistent, meaning some studies have shown aspartame can negatively impact health while others have found no effect.

May Harm the Microbiome

Some evidence suggests consuming artificial sweeteners, like aspartame, could negatively impact the gastrointestinal microbiome, or bacteria in the gut, and promote a pro-inflammatory environment in the digestive tract.

For example, studies in animals and humans show aspartame may increase the number of pathogenic, or disease-causing, bacteria in the gut while decreasing microbial diversity. Having microbial diversity, or many different kinds of bacteria, is considered a sign of a healthy gut.

A recent study of 120 people found aspartame intake significantly altered intestinal microbiota and significantly affected microbiota function compared to the control groups.

May Negatively Impact Blood Sugar Control

Aspartame and other artificial sweeteners are often recommended to those with diabetes as an alternative to sugar. However, some studies suggest aspartame use does not improve glycemic control, or management of optimal blood sugar levels.

Research also suggests regular aspartame use may decrease the body’s sensitivity to insulin, the hormone that regulates blood sugar levels. However, findings are conflicting and more studies are needed to understand how aspartame impacts glycemic control.

May Negatively Impact Brain Health

Some evidence suggests artificial sweeteners like aspartame may increase oxidative stress in the body, which could harm cognitive health.

A study that included data on 2,888 people found people who consumed one or more artificially-sweetened drinks per day were nearly three times more likely to develop dementia compared to people who did not consume artificially-sweetened beverages.

The study also linked artificially-sweetened beverage intake to an increased risk of stroke. Interestingly, sugar-sweetened beverages were not linked to dementia risk.

Aspartame may also negatively impact neurobehavioral health—or how the brain regulates emotion, behavior, and learning—by increasing levels of the stress hormone cortisol and increasing the brain's vulnerability to oxidative stress.

One study found participants who consumed a high-aspartame diet (25 mg/kg body weight per day) for eight days were more irritable, exhibited more symptoms of depression, and performed worse on spatial orientation tests.

May Harm Heart Health

A recent study that included data on 103,388 people found artificial sweetener intake was associated with an increased risk of heart disease and aspartame intake specifically was linked to a 17% increased risk of stroke. This may be due to the impact of artificial sweeteners on inflammation, gut health, weight status, blood vessel function, and more.

How Much Aspartame Is Too Much?

Although organizations like the IARC have linked aspartame to some health concerns, the FDA considers aspartame to be safe for human consumption. According to the FDA, aspartame is safe in doses under 50 milligrams per kilogram of body weight per day.

To reach the upper end of the Acceptable Daily Intake (ADI), a person weighing 132 pounds would need to consume around 75 packets of aspartame sweetener in a single day.

This level of aspartame consumption would be difficult to reach on a daily basis, which is why organizations like the FDA still consider aspartame, and other artificial sweeteners linked to increased cancer risk, as safe for human consumption.

However, recent research has made it unclear if levels lower than the ADI harm health. Some evidence suggests people who regularly consume artificially-sweetened beverages and consume artificial sweeteners well under the current ADI are at a greater risk of some health issues, including dementia and stroke.

Who Should Avoid or Limit Aspartame?

Certain groups of people may need to avoid aspartame and aspartame-containing products for health reasons.

For example, people who have phenylketonuria (PKU) need to avoid aspartame. PKU is a genetic disorder in which the body lacks the enzyme needed to break down an amino acid called phenylalanine. Aspartame contains phenylalanine, so it’s not appropriate for people with PKU. A lifelong low-phenylalanine diet is the primary treatment option for people with this condition.

Additionally, some evidence suggests aspartame may increase the risk of cancer, specifically liver cancer. While more research is needed, people who are at a higher risk of liver cancer, such as people with chronic viral hepatitis, people with obesity, and people with type 2 diabetes, may want to limit their intake of aspartame and aspartame-containing foods.

A Quick Review

Aspartame is an artificial sweetener found in a variety of foods and drinks, such as diet soda and sugar-free sweets.

Aspartame has zero calories and is often recommended as a blood sugar-friendly sweetener. However, diets high in aspartame have been linked to a few health concerns, including an increased risk of heart disease and cancer.

While artificial sweeteners like aspartame are considered safe by regulatory agencies like the FDA, research on their long-term safety is ongoing.

11 Types of Fruit That Are Low In Sugar

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July 26, 2023

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Woman preparing healthy breakfast — FreshSplash / Getty Images

Having a piece of fruit can satisfy your sweet tooth while providing important nutrients like vitamins and fiber.

But if you are monitoring your sugar intake, you may want to choose fruits that are low in sugar. Here's a look at low-sugar fruits you can incorporate into your diet.

Grapefruit

This tart, citrus fruit is a popular breakfast food with many nutritional benefits. While grapefruit is relatively low in sugar, it’s a great source of vitamin C.

One half of a medium-sized grapefruit contains 8.5 grams (g) of sugar and 43% of the daily value for vitamin C. Vitamin C plays a vital role in immune health and collagen formation. It also helps improve iron absorption from plant sources.

Grapefruit also has a low glycemic index. The glycemic index measures how quickly food raises blood sugar. Food with a low glycemic index take longer to digest and so cause a smaller and slower rise in blood sugar levels. That means following a low-glycemic index diet—which can include most fruit—can help manage diabetes

A 2021 review of studies even found that grapefruit may help prevent type 2 diabetes.

Try incorporating grapefruit into salads or a meal that contains non-starchy vegetables like broccoli and lean protein like chicken.

Berries

Berries are lower in sugar than many other fruits. Here is a look at the sugar content of 1 cup of raw berries:

Raspberries: 5 g
Strawberries: 7 g
Blackberries: 7 g

At 15 grams of sugar per 1 raw cup, blueberries have a higher amount of sugar. But blueberries still have other positive properties and benefits. For instance, eating a moderate amount of berries on a regular basis has been linked to a lower risk of type 2 diabetes.

Berries are also rich in fiber, polyphenols, and vitamins. Plus, they have a low glycemic index value. Higher intakes of fruits with a low glycemic index value, like berries, have been shown to significantly improve hemoglobin A1C levels in people with type 2 diabetes. Hemoglobin A1C, or HbA1c, is a blood test that measures a person’s average blood sugar levels over the last three months.

Enjoy a handful of berries as a mid-day snack, or add fresh or frozen berries to plain Greek yogurt.

Lemons

With their tart flavor, it's no surprise that lemons are among the top choices for low-sugar fruits.

Lemons contain 2.1 g of sugar and 2.4 g of fiber per fruit.

While you might not reach for a lemon when you're hungry, you can squeeze their juice into a glass of water for a refreshing beverage. You can also mix lemon juice with extra-virgin olive oil to create a tasty salad dressing.

Limes

Limes have even less sugar than lemons. One lime contains 1 g of sugar and 2 g of fiber per fruit.

If you don't want to eat a lime as a whole, similarly to a lemon, you can use a lime as part of a dish or beverage.

Cranberries

Cranberries are low in sugar, containing just 4 g per cup. They’re also a rich source of beneficial plant compounds with antioxidant properties. Antioxidants are substances that help limit damage caused by free radicals, which have been linked to cancer and other chronic diseases.

Cranberries also may decrease the risk of urinary tract infections by about one-third in people at an increased risk for developing the infection.

When buying cranberries, look for those that are shiny and plump with a deep color. If you enjoy the tart taste of fresh cranberries, you can add them to Greek yogurt, oatmeal, or salads.

Limit dried cranberries, as they are generally sweetened with sugar. For example, one-fourth of a cup of dried cranberries contains around 29 g of sugar.

Watermelon

Despite having a sweet and delicious flavor, watermelon is relatively low in sugar. A cup of diced watermelon provides 9 g of sugar, with just 45 calories.

While watermelon has a high glycemic index rating, it is 92% water and contains few carbohydrates, which gives it a low glycemic load. Glycemic load considers the glycemic index of a food and the amount of carbohydrates per serving. It is believed to give a more accurate picture of a food's impact on blood sugar than glycemic index rating alone.

Kiwis

One kiwi fruit contains 7 g of sugar.

These little green fruits rank low on the glycemic index scale and are a good source of fiber. They're also an excellent source of vitamin C. One kiwi fruit provides 62% of the daily value for vitamin C and 2.3 g of fiber, with just 48 calories.

You can eat kiwi fruit alone or add diced kiwi to salads, fruit cocktails, or smoothies. Prevent ripe kiwis from spoiling by storing them in the refrigerator.

Avocados

Avocados are low-sugar fruits that are incredibly nutritious. One whole avocado contains less than half a gram of sugar.

An avocado also provides you with 9 g of fiber. And because they’re rich in monounsaturated fats, avocados may help lower cholesterol levels and improve heart health.

A recent study found that daily avocado consumption for 12 weeks improved blood sugar control, cardiometabolic risk factors, and overall diet quality in adults with obesity and insulin resistance (when it’s hard for your body to take glucose out of your blood).

Avocado is a versatile fruit with a creamy, buttery flavor. You can add mashed avocado to whole-grain toast or eggs or use it as a dip for veggies.

Oranges

Oranges are a sweet, citrus fruit that can fit into a low-sugar diet. One orange contains just under 13 grams of sugar. From that orange, you’ll also get 3 grams of fiber and 70% of the daily value for immune-boosting vitamin C.

Plus, oranges have a high water content, which can help you stay hydrated.

When shopping for oranges, choose those with a bright orange color that feel heavy and firm to the touch.

Apricots

Apricots are an excellent snack for those watching their sugar intake. Two small apricots contain 6 g of sugar. The pair of apricots also have 1.4 g of fiber, with just 34 calories.

Snack on fresh apricots, skin and all, or add them to your favorite low-sugar dishes.

Although dried apricots are slightly higher in sugar and lower in fiber—containing 4.2 grams of sugar and 0.6 g of fiber per small slice—they still fall relatively low on the glycemic index scale.

Eating dried apricots in moderation and pairing them with foods high in protein and healthier fats like nuts and cheese may help slow absorption and prevent spikes in blood sugar.

Plums

Plums have fewer grams of sugar than many other fruits. One plum contains less than 7 g of sugar. The low glycemic index fruit also has 1 g of fiber, with just 30 calories.

When purchasing plums, choose one that is plump and deep-colored. Eat it as you would an apple.

Choosing a Fruit For You

The U.S. Dietary Guidelines recommend that most adults consume two cups of fruit daily. However, it's important to be mindful of your serving size and the type of fruit you eat.

Portion sizes should be limited to serving sizes of one cup or one medium fruit, which is about the size of your fist.

Choose fresh, frozen, or canned fruits more often than 100% fruit juices. Fruit juice tends to be high in sugar and low in fiber, which may cause larger increases in blood sugar than whole fruits.

If you are choosing canned or frozen fruit, be sure to look for phrases like "packed in its juices," "no added sugar," or "unsweetened."

If you have diabetes, fruits that are higher in sugar don’t have to necessarily be avoided completely. However, they should be consumed in moderation. For instance, dried fruits like dates, raisins, and sweetened cranberries have smaller portion sizes than other types of fruit.

If you have diabetes, it's also a good idea to pair fruits with a protein and fat source to slow down how quickly your blood sugar rises.

A Quick Review

Although fruits contain natural sugars, it's still a healthy option for those watching their sugar intake. Low-sugar fruits like berries, kiwi, and citrus fruits with a low glycemic index value can help control blood sugar levels while providing essential nutrients like vitamin C, fiber, and antioxidants. Higher-sugar fruits like dried fruit also offer important nutrients but should be consumed in moderation. If you have diabetes, pair fruits with non-starchy vegetables, lean protein, and healthy fats to create balanced meals that help keep your blood sugar in your goal range.