Blog | Howard Fensterman Charities

Are There Any Health Benefits to Eating Fast Food?

Burger King restaurant on Long Island, New York. Photo: SMS

Can Fast Food Be Healthy?

Fast food restaurants like McDonald’s, Burger King, and Wendy’s are often the go-to choices for families, not the least of which are children. But beyond the salty fries, greasy burgers, and sugary sodas, we should ask: Can any of this food be healthy?

The short answer is a partial yes. Moderation and the ability to choose more nutritious items can provide some value. Let’s explore the potential health benefits of fast food and how it can play a role, albeit a minor role, in a balanced diet.

Convenience and Accessibility

The major reasons people go to fast food restaurants are for cost and convenience. Unless you live in a rural area, most of us have a McDonald’s or other fast food vendor within a five-minute drive from our homes. This is a great benefit for people with hectic schedules and limited time to buy groceries. The easy availability of these restaurants can help prevent skipped meals and reduce the risk of malnutrition, particularly for low-income families.

Portion Control and Calorie Transparency

Set of tables food information. — Typical food label. iStock

These days, many chains provide calorie counts on their menus, allowing customers to make informed eating decisions. Many fast food restaurants now offer smaller portions and low-calorie meal options.

For example:

- A grilled chicken sandwich with a side salad can be a low-calorie, balanced meal.
- Opting for apple slices or yogurt instead of fries can significantly reduce added sugars and saturated fats.
- Get a salad. Most fast food restaurants have them.

Healthier Fast Food Menu Options

With all the hype about eating healthy, the fast food franchises noted this trend and expanded their menus to include health-conscious choices. These items appeal to those looking for nutritional value in fast food. Below are a few examples:

- Grilled chicken wraps
- Veggie burgers
- Salads with lean protein
- Fruit and yogurt parfaits
- Low-sugar or zero-calorie beverages

These options make it easier for consumers to enjoy healthier meals on the go without sacrificing taste or convenience.

Balanced Macronutrients (When Chosen Wisely)

If you make thoughtful choices, fast food can offer balanced macronutrients — protein, carbs, and fats. For instance:

- A whole grain bun with grilled chicken and a side of vegetables provides a good mix of macronutrients.
- Breakfast items, like oatmeal with fruit, can offer fiber and sustained energy.

Certain menu items can serve as convenient protein sources for athletes or individuals aiming to increase protein intake.

Emotional Well-Being and Mental Health

Food isn’t just about nutrition, comfort, and social connections. Indulging in your favorite fast food meal can provide emotional satisfaction, reduce feelings of restriction, and support mental well-being.

Enjoying a treat now and then, within a balanced lifestyle, can prevent binge eating and help sustain healthy eating habits over time.

Essential Nutrients in Certain Items

While fast food isn’t a nutritional powerhouse, some items do offer essential nutrients:

- A cheeseburger can contain protein, calcium, iron, and B vitamins.
- A side salad provides fiber, vitamin C, and antioxidants.
- Fast food oatmeal often contains whole grains and soluble fiber, which support heart health.

Conclusion: Fast Food in Moderation Can Have a Place in a Healthy Diet

While it’s true that excessive consumption of fast food can lead to health issues such as obesity, heart disease, and type 2 diabetes, enjoying it occasionally and choosing healthier menu options can offer real benefits.

The key is balance. Reading nutrition labels, watching portion sizes, and selecting nutrient-dense options, even a trip through the drive-thru, can align with your wellness goals.

RFK’s Plan to End Synthetic Food Dyes

Food color dyes — RFK is going after food manufacturers to end the use of synthetic food dyes and replace them with organic coloring. iStock

Artificial Dyes in Food and Their Impact on Our Health

Adding colorful dyes to food has been a process used by manufacturers for decades, but do they have any nutritional benefits? The answer is yes, however, very minimal. In fact, their health benefits are so negligible that we can say they have no benefit at all. So why do they do it? The answer is simple – to make the food look more appealing. That said, recent studies have suggested that these food dyes may have a negative effect on our health, especially children. That is why Health Administrator Robert F. Kennedy Jr. is looking to ban the use of dyes in food by 2026. Let’s delve into the details.

RFK Jr.’s 2026 Plan Explained

Synthetic food colorings are found in a wide range of products, from breakfast cereals to sports drinks. However, RFK Jr.’s concern about them and the health risks they may contain is taking steps to find safer, natural alternatives. In fact, California Governor Gavin Newsom has already taken the initiative to change the policy of adding dyes to food in the state’s schools, as children are considered the most vulnerable to the potential effects of these additives.

Kennedy’s plan is aimed at protecting public health nationwide, as part of a larger effort to make food labeling clearer and more transparent in the U.S.

What Are Artificial Food Dyes and Why Are They a Problem?

Artificial food dyes in the U.S., specifically Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3, are petroleum-based color additives that are used to enhance the appearance of processed foods. While the colors may be eye-catching, they have no health value, and increasing evidence is pointing to the fact that these dyes may have unintended health consequences, including cancer and a variety of other diseases.

Additionally, studies have shown behavioral effects on children, including increased hyperactivity and distraction. This concerns the medical community as they are fearful that some children may acquire ADHD-like symptoms. Animal studies have also supported behavioral effects after exposure to synthetic dyes.

The Dyes

Red 40 and Yellow 5 are two of the most commonly used dyes. One study examined clinical trials, which confirmed that children can acquire behavioral effects from them, as at least half of them reflected hyperactivity and distraction. In other studies, 52% of the children found significant behavioral associations.

But the most concerning synthetic food dyes were found to be:

Red No. 3 (Erythrosine)

- - Concerns: Animal studies linked it to thyroid tumors.
  - Behavioral Effects: Limited data in humans, but grouped with other dyes in hyperactivity studies.

Red No. 40 (Allura Red)

- - Behavioral Concerns: Associated with increased hyperactivity, restlessness, and inattention in some children.
  - Allergic Reactions: May cause skin rashes or hives in sensitive individuals.

Yellow No. 5 (Tartrazine)

- - Behavioral Effects: Linked to hyperactivity, especially in children with ADHD or sensitivities.
  - Allergic Reactions: Known to cause asthma, hives, and other allergic responses in sensitive individuals.

Yellow No. 6 (Sunset Yellow)

- - Behavioral Concerns: Implicated in studies showing behavioral changes like irritability and restlessness.
  - Allergies: May provoke allergic reactions, especially in those also sensitive to aspirin.

Robert Kennedy Jr.’s Plan

Robert Kennedy Jr. portrait. Wikipedia Public Domain

Robert F. Kennedy Jr.’s food policy is driven by studies such as the ones mentioned, as well as growing public concern. He aims to reduce or eliminate synthetic dyes in all processed foods sold in the United States by 2026. This effort will collaborate with food manufacturers, retailers, and federal agencies, such as the FDA, to reevaluate safety standards and develop cleaner alternatives.

Kennedy’s administration is also working to include schools. The International Dairy Foods Association has offered to remove artificial colors in school milk, cheese, and yogurt by the 2026 school year.

Food Companies Are Listening

Some food brands are already reducing or replacing synthetic dyes with natural colorings (derived from edible plants, fruits, vegetables, and other natural sources). Companies like Kraft and General Mills have begun transitioning to cleaner ingredients.

What This Means for You and Your Family

If you’re a parent, this move by RFK Jr. could have a significant impact on your family’s diet. As artificial dyes are phased out, you’ll see cleaner food labels, fewer synthetic additives, and an overall push toward safer food for children.

In the meantime, you can start making informed choices by checking ingredient labels and opting for foods labeled “no artificial colors” or “naturally colored.”

Looking Ahead: A Healthier Food Future

Kennedy’s plan marks a significant turning point in American food policy. Backed by scientific research and aligned with global health standards, the initiative sets a new standard for regulating food additives in the U.S.

It’s not just about removing colors. It’s about creating a healthier food-consumption environment for current and future generations. By focusing on ingredients that promote well-being rather than just visual appeal, this effort aims to bring American food standards more in line with those of the rest of the world.

As this change unfolds, manufacturers will be expected to comply with these new standards or forced to do so via executive order, and children will benefit the most.

Celiac Disease: Not Just a Gluten Allergy

Woman stopping someone from giving her bread — A young woman on a gluten-free diet is saying no thanks. iStock

Overview

Celiac disease is an illness in which the body’s immune system mistakenly perceives healthy tissues as foreign particles and subsequently attacks them. It is labeled as an autoimmune disorder. In celiac disease, the immune system reacts negatively to foods containing gluten, a protein found in wheat, barley, and rye. Instead of digesting gluten normally like other people, those with celiac disease experience inflammation and subsequent damage in their small intestine whenever they eat gluten.

Let’s dive deeper into celiac disease.

Gluten: The Troublemaker

Even a tiny crumb of gluten can trigger a reaction in those with this illness. How can that be? Well, the immune system’s response to Celiac damages the villi, which are tiny finger-like structures in the small intestine that absorb nutrients from digested food; in other words, over time, this damage can lead to malnutrition, digestive issues, and other serious health problems.

What Foods Contain Gluten?

Gluten is primarily found in wheat, barley, rye, and sometimes oats. Still, it can also be obtained from other sources, namely, cross-contamination, which is the transfer of harmful bacteria from one surface to another.

Here are some common gluten-containing foods:

Grains & Breads

- - White, whole wheat, multigrain, and sourdough bread
  - Bagels, croissants, and rolls
  - Pasta (unless labeled gluten-free)
  - Crackers and some chips
  - Cereals (unless labeled gluten-free)

Baked Goods

- - Cakes, cookies, muffins, and pastries
  - Pie crusts and brownies
  - Doughnuts and waffles

Processed and Packaged Foods

Processed foods are not the healthiest foods to eat, and for those who are not in the best of health, they can be worse. Here are some processed foods that are popular among many folks.

- - Many soups and sauces (thickened with wheat flour)
  - Soy sauce (contains wheat, unless gluten-free)
  - Salad dressings and gravies
  - Some processed meats (sausages, hot dogs, and deli meats)
  - Beer (made from barley)

Other Sources

- - Malt-based products (like malt vinegar and malted milk)
  - Some candies and chocolate bars
  - Breaded or battered foods (fried chicken, fish sticks, onion rings)

Always check the labels for hidden ingredients.

Symptoms: More Than Just a Stomach Ache

Man feeling sick after eating gluten food — iStock

Celiac disease isn’t just about stomach pain or bloating, although those are common symptoms. The symptoms can show up in all sorts of ways, including:

- - Fatigue and brain fog are making it hard to concentrate
  - Skin problems, including itchy rashes called dermatitis herpetiformis
  - Joint pain and headaches
  - Weight loss or difficulty gaining weight
  - Digestive issues like diarrhea, constipation, and gas
  - Iron deficiency anemia, due to poor nutrient absorption

Some people don’t experience these noticeable symptoms, making diagnosis tricky. This is why celiac disease is often undiagnosed or mistaken for other conditions like irritable bowel syndrome (IBS).

How is Celiac Disease Diagnosed?

The first step is usually a blood test. This particular test is used to search for antibodies linked to gluten consumption. If the results are positive, a doctor may recommend an intestinal biopsy to check for damage to the villi. During this testing period, it is recommended to keep eating gluten until testing is complete, as stopping gluten beforehand can lead to inaccurate results.

The Only Treatment: A Strict Gluten-Free Diet

Unfortunately, at this time, there’s no cure for celiac disease, but the good news is that it can be managed by totally eliminating gluten from the diet. This means avoiding foods like bread, pasta, cereals, and even some sauces or processed foods that may contain hidden gluten.

Thankfully, awareness of celiac disease has grown, and gluten-free options are now widely available. Grocery stores stock gluten-free bread, pasta, and snacks, and many restaurants offer gluten-free menus. However, cross-contamination is a big concern, so people with celiac disease must be vigilant regarding the dishes and utensils they use when eating out of the house.

Living With Celiac: Challenges and Silver Linings

Adjusting to a gluten-free lifestyle can be challenging at first. Learning how to read the ingredients on the food labels takes time, but it does get more manageable for most people. Many feel significantly better once they remove gluten from their diet. They can experience more energy, fewer digestive issues, and improved health.

Additionally, there are growing gluten-free communities, offering plenty of support through online forums, local meetups, and advocacy groups. Raising awareness helps make life easier for celiac patients and encourages better options in restaurants and stores.

Final Thoughts

Celiac disease is much more than a simple gluten intolerance. It is a serious autoimmune condition that requires lifelong care. With proper diagnosis and a strict gluten-free diet, people with celiac disease can live healthy, fulfilling lives. So the next time someone tells you they have celiac disease, you’ll know why they’re avoiding gluten, how important it is for their health, and how you should accommodate them should they be in your home. And who knows? You might even discover some delicious gluten-free recipes along the way!

If you’d like to donate to help find a cure for Celiac Disease Foundation.

Why are Healthcare Costs Rising?

Overview

Worried senior couple feeling stressed while have to pay their bills — iStock

One would think that the biggest complaint about rising costs would be inflation, but healthcare costs are right up there as well. US spending on medical care grew 7.5 percent in 2023, or $14,570 per person. Some reasons are increased costs in medical supplies, disease increases, medication price increases, and AI utilization. In fact, medical costs are the number one reason for bankruptcies in the country.

Let’s take a closer look at what is causing us to pay more for medical expenses.

- - AI Research: AI systems require significant investment in research. Hospitals require high-performance computing systems, cloud storage, and cybersecurity measures to integrate AI, and highly paid skilled personnel, such as data scientists and AI-trained medical professionals, are needed. Additionally, AI can detect diseases earlier or more accurately, which may lead to increased testing, treatments, or specialist visits.We must add that there is an upside to this. Once medical AI has been proven to work, costs can decrease as AI can help predict disease risks; thereby reducing expensive late-stage treatments by enabling earlier intervention, and that is just one avenue of assistance that AI can bring to the world.
  - Illnesses are on the rise: Conditions such as obesity, diabetes, and hypertension continue to increase. Why this is happening is beyond the scope of this article, but managing these conditions usually involves long-term treatments, doctor visits more often, and potentially expensive medications.
  - Advanced Medical Technology Yields Higher Costs: As healthcare technology gets more sophisticated, the costs aligned with them are higher. More sophisticated imaging equipment and robotic surgeries are just two examples.
  - Medications:
    
    iStock
    
    The increase in drugs continues. Pharma companies say it’s due to more advanced research and development. Whatever it is, the costs are relayed down to you.
  - Salaries: As inflation increases, so do the wages in the healthcare industry (and everywhere else), and in some locations, this increase is further driven by shortages of skilled personnel.
  - Hospital Costs: One component always on everyone’s mind is the rising costs of hospital care. Some people even avoid or delay going to the emergency room because of the expenses. Increasing operational costs, equipment, and utilities drive hospital bills higher.
  - Health Insurance: Now we saved the best, or worst, as many would agree, for last. The rising costs of Insurance premiums, increased deductibles, and/or cutting back on paying for essential healthcare services have become part of the financial burden to patients, further driving up out-of-pocket expenses. There is a complex set of factors that lead insurance companies to raise costs, and this can be further completed by those who have Medicaid and Medicare.

Is Donald Trump Going to Lower Healthcare Costs?

Donald Trump has discussed healthcare cost reduction in the past, focusing on policies like price transparency, lowering prescription drug costs, and repealing or replacing the Affordable Care Act (ACA). And with the confirmation of RFK Jr.’s Health Secretary, there are sure to be fireworks ahead. Whether healthcare costs would decrease or increase under RFK’s initiatives depends on how they align with his and Trump’s perspective on medical care, as well as market dynamics and public health needs, although Trump has said he wants to reduce medical costs for Americans.

Completing this however, we must consider how Trump’s tariff policies will fan out and how it will affect costs overall. We all need to stay tuned for this.

Conclusion

Various factors, including inflation, increased hospital costs, advanced medical technologies, higher salaries, and rising medication prices, drive rising healthcare costs in the U.S.. Additionally, AI implementation is another contributor due to the high costs of research and skilled personnel, though it can potentially reduce future expenses by enabling early disease detection and intervention. Chronic illnesses, such as obesity and diabetes, further strain the healthcare system through ongoing treatments and frequent doctor visits.

Insurance premiums and hospital costs remain top patient concerns, as out-of-pocket expenses continue to rise. Political shifts and healthcare policies, such as those proposed by Donald Trump and RFK Jr., may have a significant impact on future healthcare costs. Ultimately, whether costs stabilize or rise further will depend on how these factors are addressed in the coming years. Let’s hope for the best!

The Promises of AI in Healthcare

Analyst uses a computer and dashboard for analysis of information on complex data sets on computer. — iStock

Overview

In our article How Technology is Helping the Medical Industry, we briefly brushed upon artificial intelligence. However, that was many years ago, and now, AI has become mainstream and is accomplishing tasks beyond anyone’s dreams.

Among the many areas of AI research and development, artificial intelligence for healthcare stands out as the most beneficial for the human race. Although medical AI is still in its early stages, advancements have already shown promise.

Below are just some of the accomplishments that AI has brought us.

- A 6-year-old boy was suffering from seizures, which was baffling doctors. With the help of an AI platform such as Face2Gene, which analyzes facial features, it was determined that the boy had a rare genetic condition called Angelman Syndrome. As a result, doctors were able to react quickly and provide the necessary treatment for this disorder.
- A 50-year-old woman went for a mammogram. The company that processed the mammogram used an AI system to diagnose the reading. The system was able to identify an early-stage tumor that the radiologist missed since it was incredibly tiny. This early detection allowed for minimally invasive surgery and significantly improved her prognosis.
- A woman was developing early signs of sepsis, which is a life-threatening condition where the body responds inaccurately to an infection. An AI tool noticed some subtle physiological changes in the woman before the symptoms became apparent to the doctors. Doctors were able to apply antibiotics, which prevented organ damage and saved her life.

Below are the areas where AI is already showing promise.

Diagnostics and Imaging

A group of medical professionals reviewing and analyzing detailed brain scans displayed on digital screens and tablets, highlighting advanced AI medical imaging technology. — iStock

One area that is showing successful results is the potential for AI to eradicate diagnostic errors and ensure no diseases are missed. This is particularly true in diagnostic imaging. AI can already interpret scans from MRI, CAT, and X-rays more consistently than human radiologists can.

It can already identify specific abnormalities (e.g., lung nodules and breast lesions), but it still has issues diagnosing other abnormalities. As research continues, scientists are confident they will be able to conquer these issues and tackle complex medical challenges in the future.

AI-Enhanced Diabetes Management

Close up of asian woman hands using lancet on finger to check blood sugar level by Glucose meter, — iStock

Glucose monitoring (CGM) systems, when integrated with AI, help to improve patient outcomes by offering advanced data analytics and subsequently providing recommendations for the specific individuals from that data.

Dexcom, one of the more popular CGM systems, is revolutionizing diabetes control by providing real-time blood glucose level results.

Advancements in Cancer Care

You might have heard of IBM’s supercomputer Watson. Even before artificial intelligence, Watson proved that it could outthink humans. One example was when it was placed as a contestant on the Jeopardy game show and won! Now, IBM has integrated AI into Watson, which is called Watsonx.

Promise in oncology is proving significant. The computer is fed massive volumes of medical data, trial data, and patient records to suggest tailored treatment options for the specific individual, and it is continuously fed new data in order to keep up with current insights.

One example is in diagnosing breast cancer. Based on a patient’s specific type and stage of cancer, Watsonx can provide treatment options, complete with supporting evidence and potential outcomes.

Detecting Eye Diseases Using AI

Computer AI Artifical Intelligence google-deepmind — Google Deepmind representation. Unsplash

Google’s DeepMind is at the forefront of advancing AI to the next level. It has developed exceptional performance in the field of ophthalmology. Its algorithm can detect over 50 eye diseases with a 94% accuracy rate.

Faster than any human can do, it can analyze OCT scans in less than 30 seconds and subsequently categorize the scans into four levels: urgent, semi-urgent, routine, and just to keep an eye on it (put intended :-). Additionally, DeepMind can predict certain eye illnesses much earlier than any human can. It’s an ophthalmologist’s dream!

The Path Forward

Artificial intelligence for all industries is here and advancing each day, but there is no other field more important than healthcare. We are already benefiting from this technology, and who knows, Dr. McCoy’s medical tricorder may be closer than you think!

Bird Flu: 2025 Follow Up

Bird flu virus and rare strain concept illustration. iStock

February 2025: In New York City, the bird flu has affected local zoos, with three ducks at the Queens Zoo and several birds at the Bronx Zoo succumbing to the virus. Governor Kathy Hochul has ordered the temporary closing of all live poultry markets in NYC, Long Island, and Westchester County to mitigate the spread of the virus.

December 2024: The CDC has announced the first case of bird flu in a human in the United States. The patient, who is over 65, is currently being treated in a hospital in Louisiana and diagnosed to be in critical condition at this time.

What is Bird Flu?

Bird flu, also known as avian influenza, is a virus that primarily infects birds, mostly from poultry, and some strains, such as H5N1 and H7N9 can infect humans. The infection in humans can result from close contact with infected birds or contaminated environments, as well as other humans through respiratory droplets or touching surfaces that an infected person had touched; however, human infections are rare but can be severe if you get infected.

Avian Influenza chart — How Avian Flu is transmitted. iStock

Latest Statistics

A search on December 17, 2024, came up with the following Google AI Views statement: “As of November 4, 2024, the CDC has monitored over 6,700 people who have been exposed to infected or potentially infected animals. The CDC believes the risk to the general public is low, but people who have been exposed to infected animals are at higher risk.”

“As of December 13, 2024, the CDC reports:

- 10,718 wild birds in 51 jurisdictions with bird flu
- 122,960,216 poultry in 49 states with outbreaks
- 845 dairy herds in 16 states with outbreak.”

How to Avoid Bird Flu

Use a common sense approach and avoid direct contact with live poultry markets or farms. If you live in a rural area, chances are higher that you may come in contact with an infected bird than if you live in a city.

Also, for those who are wondering, pigeons are generally less susceptible to bird flu, as studies have indicated that pigeons are not primary carriers of avian influenza viruses. There are some rare cases, but pigeons are generally unlikely to play a significant role in spreading the disease.

You might want to be generally cautious if you are on a farm or related environment, as other animals, such as cows, can also become infected.

Precautions

A rooster dying due to disease. — iStock

- Cook Poultry and Eggs Thoroughly: Ensure chicken, turkey, and other poultry are cooked to an internal temperature of at least 165°F (74°C).
- Avoid eating raw or undercooked eggs.
- Monitor Travel Advisories and avoid traveling to areas with reported bird flu outbreaks.
- Keep pets away from birds, especially wild or stray birds. This can go beyond birds when dealing with pets. Any animal that looks injured or dead could be dangerous for your pet if it gets near it.
- While there isn’t a universal vaccine for bird flu, seasonal flu vaccines can help reduce the risk of co-infection, which can lead to new strains.
- Good hygiene is always recommended no matter what disease is out there, but this goes double if you are near infected animals. Be sure to wash your hands thoroughly with soap and water.
- Use gloves and a mask when handling birds or poultry and even eggs.

What to Do if You Are Infected

If you suspect you’ve been exposed to bird flu or develop symptoms after contact with birds, seek medical advice promptly. Early treatment with antiviral medications may be effective.

For more information and to donate, contact the British Society for the Protection of Birds.

Top Healthy Foods to Keep You Nourished This Winter

Overview

Colder temperatures can be channeling. As the days grow shorter, they get darker earlier, and huddling inside becomes the norm and not the exception. However, winter can also bring opportunities to nourish yourself with foods that warm you up and boost your immune system. Here are some of the healthiest foods to eat during winter.

1. Root Vegetables

Root vegetables (plants where the primary food source grows underground). Sweet potatoes contain beta-carotene, an excellent antioxidant that the body converts into vitamin A to support eye health and the immune system. It’s what gives sweet potatoes their orange color. Carrots and beets are also nutrient-rich, making them ideal for winter meals. They are packed with vitamins A and C, antioxidants, and fiber, which support the immune system and improve digestion.

2. Dark Leafy Greens

Leaves of different sizes and colors close-up. — iStock

Leafy greens are vegetables with edible leaves that contain healthy nutrients and are often dark green in color. Kale and spinach are two nutrients in this category. They are high in vitamins C and K, iron, calcium, and fiber which makes them great for maintaining strong bones, supporting blood health, and boosting immunity. Kale is especially rich in antioxidants and anti-inflammatory compounds, which help lower blood pressure and cognitive functionality.

3. Citrus Fruits

Glass of orange juice with oranges and pills — *Freeimages*

Oranges, grapefruits, lemons, and limes are all in the citrus fruit category and provide an excellent source of vitamin C, which is vital for immune health. The antioxidants in these fruits help combat oxidative stress and may lower the risk of colds. Additionally, citrus fruits contain nutrients that support heart health and digestion.

4. Garlic and Ginger

Garlic has been shown to boost the immune system and reduce the severity of cold symptoms. Primarily because it is rich in sulfur compounds, which are excellent for their antioxidant properties and joint health. Ginger has anti-inflammatory effects and has been known to be soothing for sore throats, reduce nausea, and improve digestion.

5. Winter Squash

Winter squash varieties like butternut and spaghetti squash are rich in fiber, vitamins A and C, potassium, and antioxidants. The high fiber content in this food helps with digestion, while vitamins A and C play a role in immune health. The potassium in squash can also help regulate blood pressure and keep your heart healthy.

6. Oats

Oats are energy foods as they are high in fiber, particularly beta-glucan, which can lower cholesterol levels and support heart health. Oats are also rich in vitamins and minerals like iron, magnesium, and zinc, which help your immunity and metabolism. Oatmeal is one of the most popular foods that contain these nutrients. One person said she likes oatmeal for breakfast but adds additional nutrients that will help boost her immune system even more. She adds milk, turmeric, black pepper, cumin, chia seeds, blueberries, strawberries, and nuts*. Now that’s one healthy meal!

7. Nuts and Seeds

Nuts* are very healthy for your energy and brain support. Seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber. Walnuts, for example, are high in omega-3 fatty acids, which can reduce inflammation and support heart health. Don’t forget about chia seeds and flaxseeds, which contain fatty acids and fiber, aid digestion, and can stabilize blood sugar levels.

- Check with your medical provider to ensure eating nuts is healthy for you.

8. Fermented Foods

These foods undergo a healthy process called fermentation, in which microorganisms such as bacteria and yeast break down the sugars and starches in the food.

Yogurt, sauerkraut, and kimchi are some of the fermented foods which help provide a healthier gut. This is important for immune function and helps improve digestion.

9. Fish Rich in Omega-3s

As we have mentioned in previous articles, omega-3 fatty acids have anti-inflammatory properties and support heart and brain health. Omega-3s are essential during winter when people are prone to seasonal affective disorder (SAD), as they can help improve mood. Additionally, they are high in protein and vitamin D, which is essential during the winter months when sunlight exposure is limited. Fatty fish like salmon, mackerel, and sardines are great sources of Omega-3s.

10. Pomegranate

Pomegranates are loaded with antioxidants and can be purchased as fruits or seeds (arils). Pomegranates are also a good fiber and vitamin C source, helping support the immune system and promote healthy digestion. Purchasing pomegranate juice would be beneficial all around as it contains the healthy nutrients in the seeds and the fruit.

Conclusion

Incorporating these nutritious foods into your winter diet can help keep you healthy, energized, and resilient against seasonal illnesses. Focus on various vegetables, fruits, healthy fats, and protein sources to meet your nutritional needs. Whether you’re cozying up with a bowl of soup, enjoying a citrus snack, or adding a handful of nuts to your meal, these healthy choices will support you through the cold months and keep you feeling your best. But don’t stop there. Stay on top of your health by using these recommended foods all during the year!

What Vaccines Should I Take?

Closeup of a nurse doing a vaccination injection with a needle syringe in a medical hospital. — iStock

Overview

The vaccines you should take can vary greatly depending on your age, health, and season, so here is a general guide on the most popular vaccines available and when you should take them, but we highly recommend you consult your healthcare provider to ensure you receive all the vaccines tailored to your needs.

COVID-19 Vaccine and Boosters

Don’t think that COVID-19 is over. It is still here but less potent and contagious; however, you should still consider getting the vaccine or a booster if you have already begun taking the shots. More importantly, getting the vaccine or boosters is highly recommended if you have any of the following conditions.

- People aged 65 and older.
- Individuals with chronic health conditions (e.g., diabetes, heart disease, or weakened immune systems, etc.).
- Pregnant or breastfeeding.

Additionally, if you are a healthcare worker, caregiver, or involved in working with patients,it is also recommended to get the vaccine.

Influenza (Flu) Vaccine

Flu activity usually begins in October and peaks between December and February. It can last until May sometimes. Same as with Covid, if you are over 65, pregnant, or have health conditions, it is highly recommended to get the shot. But in general, everyone should get vaccinated.

Shingles (Herpes Zoster) Vaccine

Shingles, also known as herpes zoster, is a viral infection caused by the varicella-zoster virus (the same virus responsible for chickenpox). It is a painful disease, so getting this vaccine is highly recommended. There is a slight age difference for this one. It is suggested that anyone aged 50 and older get the shot, and you should get two doses over a period of time.

How You Get Shingles

If you had chickenpox, the virus will remain dormant in your body and can reactivate later in life. It is not always the case, but why take the chance? Talk with your medical provider about getting the shingles shot.

Pneumococcal Vaccine

If you are over 65, and you are an adult with specific health conditions (e.g., chronic heart, lung, or liver disease), it is highly recommended to get the vaccine.

RSV Vaccine

The respiratory syncytial virus (RSV) is a contagious virus that infects the lungs. It is recommended for adults 60 and older.

How to Stay Updated

- Review your vaccination records with your doctor.
- Follow guidelines from organizations like the CDC, WHO, or your local news and health departments.

Common Winter Illnesses

If you didn’t get your flu shot this year, get it now!
We thought that would be an excellent place to start. Now, let’s talk about some illnesses more likely to occur during winter than in the other seasons and what you can do about them. Then, we will discuss the recommended foods that can help build your immune system as an additional defense.

1. Common Cold

Woman sneezing — Image by Mojca-Peter from Pixabay

Yes, you are more likely to get a cold during winter months because viruses thrive in cooler temperatures. Additionally, people tend to spend more time indoors or in close quarters when it is cold outside. Wearing a mask is up to you, but you need to be more mindful that the risks of catching a disease are usually more prominent during the colder months.

2. Flu (Influenza)

A hospital in Kansas during the Spanish flu epidemic in 1918. Wikimedia Public Domain

In 1918, a virus spread throughout the world, later known as the Spanish Flu. Back then, the world was stunned by this disease, and millions of people died. One hundred years later, we have made tremendous strides, and the flu is not as deadly as it was. Like the common cold, the flu is more prevalent in winter for the same reasons. We still need to adhere to the precautions recommended by our medical providers. Getting a flu shot is one of the significant recommendations.

3. Respiratory Syncytial Virus (RSV)

RSV is a highly contagious respiratory virus that infects the lungs, nose, and throat. Mostly among children, but adults too. It typically peaks during the colder months. It typically causes mild, cold-like symptoms but can lead to serious complications.

It spreads through respiratory droplets when an infected person coughs or sneezes and can live on hard surfaces for hours. Runny nose, coughs, sneezing, fever, and possible loss of appetite are the main symptoms.

4. Strep Throat

We all get sore throats from time to time, but if they accompany pain while swallowing, headache, and possibly fever, they are more serious and could possibly be strep throat.

Strep Throat is a bacterial infection that tends to spread more easily in indoor spaces; subsequently, in winter, the chances are higher that you can acquire it. It is more common among children and teenagers but adults can get infected as well.

5. Sinus Infections (Sinusitis)

Sinus infections can be triggered by colds or allergies, which are more common in colder months. Inflamed sinuses can cause discomfort and make it easier for infections to take hold. If you feel pressure in the ears, have nasal congestion, possible headaches or fever, you should contact your medical provider for follow up.

6. Norovirus (Stomach Flu)

Norovirus is a highly contagious gastrointestinal virus that often spreads in winter when people are in close quarters or from eating contaminated food (food poisoning), also called stomach flu. It usually starts with nausea and vomiting, but also diarrhea and possible stomach cramps. It normally lasts from 24 to 48 hours.

7. Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder is a type of depression that occurs during the winter months due to reduced sunlight exposure, which can disrupt the body’s internal clock and affect mood. There are medications for this. Additionally, some people find brighter lighting inside to be helpful.

Brain Healthy Meal Suggestions

Overview

We have previously discussed healthy foods and vitamins and suggested some great meals that keep you healthy. Now, we will drill down to brain food and suggest some foods and nutrients to keep your cognitive systems working the best they can.

Note: Some individuals may have specific health conditions impacted by the foods mentioned below. It’s always advisable to consult a healthcare professional to ensure these foods won’t adversely affect your mental or physical well-being.

Grilled Salmon with Quinoa and Vegetables

Salmon: A great source of omega-3 fatty acids. In the case of brain health, they contain DHA, which is essential for the brain to maintain proper structure and functionality.
Quinoa: A set of complex carbohydrates. Let’s break this down. Carbohydrates are energy food, to put it simply. There are two types of carbohydrates. Simple, which consists of one or two sugar molecules, and Complex Carbohydrates which are long chains of sugar molecules. Both are excellent in supplying energy to your body and helping your brain and digestive system function better.
Vegetables: Incorporating a variety of colorful veggies like broccoli and carrots to supply antioxidants that protect brain cells from oxidative stress.

Spinach and Mushroom Omelette with Whole-Grain Toast

Spinach: Vitamin K regulates calcium in the brain. If there is too much calcium, it could be a potential risk factor for Alzheimer’s disease. Spinach is known to have an abundance of this vitamin.
Mushrooms: Another antioxidant nutrient.
Whole-Grain Toast: Any foods with whole grains, including whole wheat bread, are loaded with nutrients like fiber, B vitamins, vitamin E, and magnesium, all of which are essential in maintaining healthy cognitive function.

Blueberry, Walnut, and Greek Yogurt Parfait

Blueberries over plate of cottage cheese — Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free Image

Blueberries: One of the most popular fruits for a healthy life, are packed with antioxidants. As far as brain health is concerned, they contain flavonoids, which are found in plants and are known for their antioxidant and anti-inflammatory properties. These properties, in turn, have been shown to improve memory and cognitive function.
Walnuts, Almonds, and Peanuts: All provide essential nutrients for brain health and include omega-3 fatty acids and vitamin E.
Greek Yogurt: Most everyone loves yogurt, so make sure you have some on a routine basis, as they are rich in probiotics and protein, which support gut health and neurotransmitter production in the brain.

4. Kale and Lentil Soup with Turmeric

SJM Graphicstock 111117 Kale — Baby kale salad leaves. Graphic Stock

Kale: It is a leafy green vegetable and is known to be a powerful nutrient that is rich in vitamins K, A, and C, fiber, antioxidants, and vitamins A, C, and K, as well. Great for the heart and immune system, too!
Lentils: A contribution to cognitive function and sustained energy.
Turmeric: Contains curcumin, another nutrient with antioxidant capabilities. Great for supporting the health of many parts of the body, including the brain. In fact, studies have shown that turmeric can slow down the aging process and help with depression as it contains levels of serotonin, a neurotransmitter associated with mood regulation.

Avocado, Tomato, and Mozzarella Salad with Olive Oil

Avocado: This vegetable helps maintain proper neuron transmission. It is rich in monounsaturated fats which have unique properties that can support brain health and also heart health.
Tomato: Everyone loves tomatoes, so keep it up as they provide lycopene, an antioxidant that may help protect brain cells from damage.
Mozzarella: Your local pizza shop will be happy to tell you the benefits of mozzarella. This cheese offers protein and calcium, which are essential for neurotransmitter release and also muscle function.
Olive Oil: Like avocados, olive oil contains monounsaturated fats and antioxidants

Summary

Integrating these meals into your diet can help ensure you’re consuming the right variety of nutrients that can support cognitive function and brain health, but don’t follow these guidelines to a T. Get creative! Mix and match for your breakfast, lunch, and dinner.

Do some additional research as well, since there are a lot more foods out there that will help support your brain health, as well as your full body health!

And remember, always speak to a health professional regarding these food suggestions if you have any concerns that they may not be beneficial to you.