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• A new study compares psilocybin — the active compound in magic mushrooms, with a common antidepressant medication.
• During 6 months of follow up, both drugs effectively improved depressive symptoms.
• Psilocybin, however, seemed to provide additional benefits, including improved psychological connectedness and social functioning. 
• This is a small study, and scientists still need to conduct more research to understand the longterm effects of psilocybin.

Psilocybin is the active ingredient in magic mushrooms. In recent decades, the psychedelic compound has become a growing area of research for its potential mental health benefits.

A new study, published on September 21 in eClinicalMedicine compares the antidepressant effects of psilocybin with escitalopram, a common selective serotonin reuptake inhibitor (SSRI) used to treat depression.

The research is a 6-month follow-up to a previous study published in 2021. In that study, researchers found that two doses of psilocybin plus psychological support had a similar antidepressant effect as escitalopram taken daily for 6 weeks. 

At the 6-month mark, the researchers noted that psilocybin had other psychological benefits compared with escitalopram. Namely, those in the psilocybin group were more likely to:

• function well at work and in society
• feel more psychologically connected
• find more meaning in life

This research is among the first to directly compare psilocybin on depression symptoms to standard treatment.

Still, despite being the largest of its kind to date, the study had only 59 participants. The authors explain their results should be “interpreted with caution,” and call for more research.

How does psilocybin for depression compare to SSRIs?

SSRIs are a common class of antidepressants and can be very effective, especially in combination with talk therapies.

However, SSRIs may not work for everyone. Importantly, people often need to take these drugs daily for many years to ensure they do not experience a relapse.

David Merrill, MD, a board-certified geriatric psychiatrist at Providence Saint John’s Health Center in Santa Monica, CA, not involved in the new research, told Healthline that “escitalopram is one of the most widely prescribed drugs for depression currently available.”

Even so, SSRIs are associated with side effects, such as “sexual dysfunction, weight gain, fatigue, and emotional blunting,” the authors of the new study noted.

For these reasons, scientists must identify new approaches to treating depression. Some hope that psilocybin might help fill this gap.

Several small studies conclude that it may have a powerful antidepressant effect.

For instance, a preliminary 2016 study found that a high dose of psilocybin alongside psychological support improved symptoms of depression for 3 months and also reduced feelings of anxiety and anhedonia.

Similarly, a 2023 study concluded that psilocybin had a “sustained” antidepressant effect, compared with a placebo.

Importantly, these studies identified few serious side effects, and rather than a daily dose, the treatment appears to be effective for weeks or months after just a single dose.

To date, few have compared psilocybin with standard antidepressants, which is where this new study comes in.

Psilocybin for depression led to sustained improvement in symptoms

The study involved 59 participants with a diagnosis of moderate-to-severe major depressive disorder. The researchers split them into two groups, who received either:

1. Two 25-milligram oral doses of psilocybin combined with psychological support.
2. A 6-week course of escitalopram plus the same level of psychological support as the psilocybin group.

At the 6-month mark, participants in both groups had sustained improvements in their depressive symptoms. 

“While several studies have shown psilocybin’s potential to reduce depressive symptoms, this study’s strong and sustained effect for 6 months even after two doses is noteworthy,” Ozan Toy, MD, a neuropsychiatrist not involved in this study, told Healthline.

“The absence of severe side effects in a larger population size adds confidence to psilocybin’s safety profile,” Toy noted.

Compared with the escitalopram group, those who took psilocybin also reported improved:

• functioning at work and in social situations
• psychological connectedness with others
• sense that life has meaning

“It is surprising how psilocybin therapy led to significant long-term improvements in social functioning, psychological connectedness, and meaning in life compared with escitalopram,” explained board-certified psychiatrist Brook Choulet, MD, who was not involved in the study.

“Previous studies have shown shorter-term benefits, but this study suggests possible broader improvements,” Choulet told Healthline.

How does psilocybin work?

Neuroplasticity describes the brain’s ability to reorganize its networks in light of new information. It is essential for learning new skills and adapting to change, which can help with depression.

“Psilocybin interacts with serotonin receptors in the brain, particularly the 5-HT2A receptor,” Toy explained. “This interaction promotes neuroplasticity, allowing for a ‘reset’ of rigid thought patterns, which may help alleviate depressive symptoms.” 

“Psilocybin also alters activity in brain regions linked to mood regulation and self-reflection, which can contribute to novel experiences such as ‘ego dissolution’ or ‘cognitive reappraisal’,” Toy continued.

Ego dissolution describes a sense of losing oneself, which may benefit people with depression.

An example of cognitive reappraisal is putting a positive spin on things or looking at a situation from another perspective. For instance, viewing poor exam results as an “opportunity to grow.”

Is psilocybin the next antidepressant?

Many people — experts and the public — are hopeful about the potential of psilocybin as a mental health treatment, but is this excitement justified?

“The excitement is justified, given psilocybin’s potential to treat resistant depression, anxiety, and post-traumatic stress disorder (PTSD),” Toy said. “Many studies have demonstrated significant benefits for PTSD.”

Still, Toy added a word of caution: “Concerns remain about long-term effects, accessibility, and better safety data to understand the risks and benefits.”

As the evidence base for psilocybin grows, more research is still needed before the psychoactive compound can be rolled out to the public.

In the meantime, experts do not recommend self-treating depression with psilocybin at home. “Psychological support is crucial for ensuring safety, guiding the experience, and integrating insights gained,” Toy said.

“Without professional supervision, people may experience overwhelming emotions, anxiety, or bad trips that could exacerbate their mental health issues. It is proper that these powerful drugs are utilized in a controlled and safe environment,” he noted.

Choulet aded there are “concerns about inducing bad trips or distressing psychological experiences, so it’s important that there’s appropriate medical oversight. There’s also the possibility that it could induce psychosis,” she said.

Despite concerns around safety, Merrill shared that psilocybin may be useful in the future to treat depression and said the drug “helps us understand mechanisms of depression.”

Merrill added there may be “ways to achieve the benefits of psychedelics without the drugs.”

Holotropic breathing, for instance, may be helpful for depression, but Merrill noted “even that can be of an intensity such that it’s recommended to be tried only under the direct supervision of an experienced practitioner.”

Overall, Merrill said he hopes that psilocybin can be further investigated and eventually reach a larger audience.

“I would like to see more efforts to complete scientifically rigorous trials that can help legalize psilocybin and then achieve FDA approval for scheduled use of the drug in a controlled setting,” Merrill concluded.

Takeaway

A new study compares psilocybin with a common antidepressant. Both drugs successfully reduced depressive symptoms over 6 months, but psilocybin had additional mental health benefits.

Despite these promising findings, the study was relatively small, and more research is needed.

People living with depression should not self-treat with psilocybin. Professional supervision while taking psilocybin can help ensure safety and effectiveness.

• Reducing your intake of ultra-processed food may reduce your risk of type 2 diabetes. 
• Researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk.
• The highest-risk foods include processed meats, sugar-sweetened beverages, savory snacks, and ready meals. 
• To limit your intake of ultra-processed foods, experts advise cooking more of your meals from scratch.

A new study has found that replacing ultra-processed foods (UPFs) in your diet can reduce the risk of type 2 diabetes.

The study, published in The Lancet Regional Health: Europe in collaboration with experts at the University of Cambridge and Imperial College London, investigated the relationship between the degree of food processing and type 2 diabetes risk, including which kinds of UPFs were highest risk.

The researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk, but this risk can be lowered by consuming less processed foods instead.

The highest risk UPF groups were savory snacks, animal-based products such as processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages. 

Ultra-processed foods and type 2 diabetes risk: what’s the link? 

Nichola Ludlam-Raine, who was not involved in the study, is a specialist dietitian and author of How Not To Eat Ultra-Processed. She said she isn’t surprised by the findings of this new research. 

“The findings align with previous research linking ultra-processed foods with an increased risk of chronic diseases, including type 2 diabetes,” she said. “This is not surprising, as UPFs are often high in refined sugars, unhealthy fats, and low in essential nutrients as well as fiber.” 

What stands out about this study for Ludlam-Raine is the specific emphasis on the risk reduction seen when UPFs are replaced with less processed alternatives. 

Explaining why eating ultra-processed foods appears to increase the risk of type 2 diabetes, Ludlam-Raine noted that UPFs are often high in refined carbohydrates, added sugars, and unhealthy fats. 

These foods can lead to weight gain and insulin resistance when overconsumed, which Ludlam-Raine said is a key factor in the development of type 2 diabetes. 

“Additionally, UPFs typically have a low fiber content, contributing to poor blood sugar regulation and reduced satiety,” she said. “In turn, this can cause overconsumption and weight gain, both of which increase diabetes risk.” 

Another reason UPFs contribute to type 2 diabetes risk is that they often lead to rapid spikes and crashes in blood sugar levels. Ludlam-Raine said this exacerbates insulin dysfunction. 

“Replacing UPFs with whole, minimally processed foods can help with weight management, stabilize blood sugar levels, improve insulin sensitivity, and provide more nutrients and fiber, which are protective against type 2 diabetes,” she said. 

Ultra-processed food groups that pose the greatest risk

An important point to note about this study is that only certain UPF groups were shown to increase the risk of type 2 diabetes.

The highest-risk UPF groups were savory snacks, processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages.

“Some groups in this study lowered the risk of type 2 diabetes, including bread, biscuits, breakfast cereals, dessert, and plant-based alternatives,” said Priya Tew, a Specialist Dietitian at Dietitian UK, who was not involved in the new study.

She noted that the foods in the highest-risk UPF group “tend to be high in salt, saturated fat, and sugar” and may “displace other more nutritious food items.” 

Ludlam-Raine agreed.

“Savoury snacks and processed meats are often high in unhealthy fats, sodium (salt), and preservatives, all of which can contribute to metabolic issues and inflammation when overconsumed,” she said. “Meanwhile, ready meals frequently contain refined carbohydrates, unhealthy fats, minimal plant-based foods, and low quality ingredients, which increase the risk of weight gain and insulin resistance.” 

Sugar-sweetened beverages don’t fare much better. Ludlam-Raine notes that they can lead to rapid blood sugar spikes and are often calorie-dense and nutrient-poor, further compounding the risk of type 2 diabetes.

How to identify ultra-processed foods 

Knowing how to identify ultra-processed foods is a great place to start if you’re thinking about reducing your intake of them. 

Ludlam-Raine advised that checking the ingredients list is a great place to start.

“If the product contains more than one ingredient that you wouldn’t find in a home kitchen (like emulsifiers, preservatives, colors, thickeners or artificial flavorings), it’s likely ultra-processed,” she explained. 

Long ingredient lists can suggest a food has been heavily processed, too, though Ludlam-Raine said you should keep in mind that the addition of vitamins (known as food fortification) doesn’t automatically make the product a UPF.

A good rule of thumb is to avoid eating too many convenience foods, for example, pre-packaged ready meals, instant noodles, and frozen dinners. 

“Be cautious of ‘low fat’ or ‘sugar-free’ labels,” Ludlam-Rainie added. “These products are often ultra-processed and may contain artificial sweeteners and additives.” 

Simple tips for replacing ultra-processed foods 

Now that you know what to avoid, how do you replace ultra-processed foods in your diet in a way that is sustainable? 

Small swaps are the way to go.

“Replace sugary snacks with whole fruit or nuts, or instead of a sweetened yogurt, opt for plain yogurt and add your own fruit or honey for sweetness,” Ludlam-Raine said. “These small changes add up.” 

Cooking from scratch more often is a great way to limit ultra-processed foods in your diet too. 

“Preparing meals at home allows you to control the ingredients and avoid foods with multiple additives. Simple dishes like a stir-fry or roasted vegetables with lean protein are both nutritious and easy to make,” Ludlam-Raine said. 

Tew agreed.

“Try replacing your ready meal with a home-cooked version. Simple meals can be a mixed bean chili with tinned beans, chopped tomatoes, peppers, and seasoning,” she said. 

If cooking from scratch seems like a lot of time and effort, Ludlam-Raine suggests batch cooking and freezing your meals. 

“Preparing larger quantities of homemade meals and freezing portions can make it easier to avoid the temptation of ready meals or takeaways when time is limited,” she said. 

Finally, opt for minimally processed alternatives: “You can swap processed (red) meats like ham for leaner, minimally processed cuts like chicken breasts or fish. 

“Or, instead of packaged snacks, try homemade options like roasted chickpeas or wholegrain crackers with hummus,” Ludlam-Raine said. 

Takeaway 

Replacing ultra-processed foods in your diet may help significantly reduce your risk of type 2 diabetes.

A good place to start is reducing your intake of savory snacks, processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages. 

If you are unsure what to limit, look for foods with long ingredient lists and ingredients you wouldn’t normally find in your kitchen.

• Brooke Shields is speaking out about the importance of preventive health for people over 50.
• Specifically, Shields is working to encourage others to embrace aging and the increased risk of shingles for people over 50.
• About one million people develop shingles in the U.S. each year.
• The best way to prevent shingles is to get vaccinated.

Brooke Shields has been in the spotlight for most of her life. She began modeling at just 11 months old and became a household name at age 12 for her leading role in the 1978 movie Pretty Baby.

However, as a younger person, she struggled with having a widespread platform and seeing the value in being famous.

“[As] I got older, I started to understand the value and visibility of being in the public eye and…if used appropriately, it can be used for good,” she told Healthline.

In addition to acting as president of the Actors’ Equity Association, she is outspoken about post-partum maternal mental health and is an advocate for women’s health.

“[As] a woman of this age who has experienced these things…[advocating] is the only real purpose that I have found to being a public figure,” said Shields.

Why Shields is raising awareness about the importance of preventive health for women over 50

As Shields lives through her 50s, she embraces preventive health more and more and hopes others will do the same. For people who believe that with age comes less control of your health, she said the antithesis is true; you have more control.

“We’ve gotten this far, and when you really look at what we’ve all gone through health-wise, as women…we’ve earned the position of knowing ourselves actually better than most,” said Shields.

Over the years, she learned to be persistent in asking important questions regarding her health.

“Now, if someone says something to me, I don’t assume it’s the right thing just because I’m in a hospital bed…I know that there is something amiss with me, and it’s my prerogative to be able to ask about it,” she said.

Why people over 50 are at higher risk for shingles

While Shields has not had shingles, two of her close friends, who are over 50 years old, have.

“It was debilitating for each of them in a different way. One had to shut down production for two weeks for something she was working on. Another one…couldn’t perform, the pain was [awful],” she said.

As she began researching shingles, she learned that about one million people develop shingles in the U.S. each year.

Shingles occur when the varicella-zoster virus (VZV), which causes chickenpox, reactivates in the body after having chickenpox.

While anyone who has had chickenpox can develop shingles regardless of age, Steven Furr, MD, president of the American Academy of Family Physicians, said most cases occur in people 50 or older because 99% of adults born before 1980 had chickenpox, and therefore, they have the virus that causes shingles inside their bodies. Even though not all of them will develop shingles, Furr said the risk of getting it increases with age.

“If you’ve had the chickenpox vaccine, you are less likely to get chickenpox. Therefore, you’re less likely to later develop shingles,” Furr told Healthline. “People with weakened immune systems or over 50 are more likely to get shingles, including if you have cancer, HIV or AIDS or take medicines that affect the immune system.”

Shingles symptoms and common treatments

Because shingles is a viral infection that affects the skin, it can present as a skin condition, said Adam Friedman, MD, professor of dermatology at George Washington School of Medicine and Health Sciences in Washington, DC.

“The herpes zoster virus migrates from a nerve root along sensor nerves to ultimately enter and insert itself into skin cells,” he told Healthline. “The immune system is not a fan of this and attacks both the nerves (why it’s so painful) and skin, killing said skin cells and causing blisters to form.”

Because the virus travels along the sensory nerves, the skin eruption typically follows imaginary lines called dermatomes, which represent the path of said nerves, said Friedman.

High risk areas for outbreaks include the forehead toward the eye, which may require an eye doctor’s help. If there is a rash inside the ear, an ear, nose, and throat (ENT) doctor is often required, he added.

“Also, when patients have lowered immune systems due to any number of reasons (HIV, medication, cancer), shingles can go against the textbook description and appear along multiple dermatomes (aka disseminated), and look quite different than standard cases,” said Friedman.

Because an active rash is contagious, he said to make sure to keep the rash covered and away from high risk populations like babies and older adults.

“Shingles is often treated with an antiviral medicine. These medicines can reduce the severity and duration of shingles symptoms,” said Furr. “However, I cannot stress enough the importance of preventive care.”

The best defense against shingles is to prevent it

Shields partnered with GSK on the Thrive@50+ campaign to spread awareness about shingles risk and vaccination.

The campaign includes videos of women sharing the impact of having shingles and talking about how embracing aging and prioritizing preventive health has helped them.

One of the videos features Shields, who states, “Turning 50 felt like a superpower to me.”

“[I’ve heard] the stories [about] the emotional impact and the pain and the disruption and the missing of life’s moments,” said Shields. “I think we don’t really connect with it as much as we should, and there are very clear, easy steps to take once you really understand your risk and ask about vaccination.”

The best way to prevent shingles is twofold, said Furr.

“First, I tell people in my community to vaccinate children for chickenpox. Remember, you can’t get shingles unless you’ve had chickenpox first,” he said. “I tell older adults to get the shingles vaccine, which is recommended for adults 50 and older. The vaccine can prevent shingles and stop the disease from coming back.”

The vaccine requires two doses and is over 90% effective at preventing shingles and postherpetic neuralgia (nerve pain) in adults 50 years and older with healthy immune systems.

Adults 19 years and older who have weakened immune systems are at higher risk of complications and should also get vaccinated, reports the Centers for Disease Control and Prevention.

Shields hopes adults 50 and over take shingles prevention seriously.

“This is an entire era of time to take control of your own health,” she said. “I just hope that the fear is diminished and that anybody over 50 simply asks the questions.”

She said to turn to your doctor or pharmacist if you have questions or concerns about the shingles vaccine.

“They’ll tell you what your risks are, and inevitably, you’ll take your power back for your own health to make decisions for your health positively,” said Shields.

• The FDA has approved an at-home nasal flu vaccine.
• FluMist will be available through an online pharmacy for people ages 2-49.
• However, it is not for the very young, older adults, or the immunocompromised.
• Experts say it will expand access to flu vaccinations and keep more people safe.
• However, injectable vaccines are safe for a wider range of populations.

On September 20, 2024, the U.S. Food & Drug Administration (FDA) announced they had approved an at-home nasal spray influenza (flu) vaccine.

The vaccine, FluMist, can be administered by either the recipient or their caregiver. It is sprayed into the nose.

FluMist prevents cases of the flu caused by influenza virus subtypes A and B. It can be administered to people between the ages of 2 and 49.

The nasal flu vaccine is not an entirely new medication, however. It was first approved for usage in 2003 for people from age 5 to 49. Later, in 2007, FDA approval was given to lower the minimum age to 2.

Now, it has become the first flu vaccine that can be administered without the assistance of a healthcare professional.

The FDA states that the vaccine manufacturer will be making the vaccine available through a third-party online pharmacy.

To obtain FluMist, people can undergo a screening process, and the pharmacy will prescribe and ship the vaccine.

Flu vaccines play an essential role in controlling seasonal flu outbreaks. On average, about 700,000 people die each year from the disease’s respiratory and cardiovascular complications. However, the flu used to be much more deadly before a vaccine was developed.

While many people will only experience relatively mild symptoms, the flu is a contagious illness that can be passed along to those who are more vulnerable.

Older people, young children, and people with certain medical conditions are most at risk, per the FDA.

The availability of FluMist could make it easier for more people to be vaccinated and help protect those who are at greater risk.

How FluMist compares with injectable flu vaccines

Andrew Handel, MD, a pediatric infectious diseases expert at Stony Brook Children’s Hospital, explained that there are different types of flu vaccines available in the U.S.

“Injectable vaccines consist of inactivated (dead) virus or viral particles, whereas FluMist is a live, attenuated (or weakened) influenza vaccine given by nasal spray,” he said.

According to Handel, some studies show that FluMist is more protective against infections and severe illness than injectable vaccines. However, not all studies are consistent.

John Lowe, MD, a physician focused on preventive health at Restore Care, added to Handel’s comments saying, “It has this advantage over the injection in that it can elicit a more physiological sort of interaction with the immune system than the injection, which simply presents the body with a dead virus for the body to form an immune response against it.”

Lowe went on to say that another way that FluMist contrasts with injectable vaccines is that it is not given to people under 2 or over 49 years of age.

“The injectable form is incorporated for people in high-risk groups,” he said, explaining that it is even used for people who are immunocompromised.

Additionally, Lowe said FluMist’s nasal route of administration could be more beneficial in preventing alveolar respiratory infections since the influenza virus enters the body through the nose.

“On the other hand, the injectable preparation provides more consistent efficacy across pandemic and seasonal influenza as well as other vaccine-preventable diseases,” he added.

Finally, Lowe noted that while both injectable vaccines and FluMist can provide immunization against the flu virus, injectables remain the first-line recommendation since they are safe for the majority of the population.

What health experts think about FluMist

“The approval of FluMist for self-administration at home is a huge step forward for the FDA,” said Handel, explaining that many people skip vaccines because of obstacles like having to take children out of school to get them.

“Any effort to making vaccines more accessible will help increase uptake and keep more people safe,” he said.

Lowe agreed, calling the FDA’s approval of FluMist “a welcome improvement.”

He noted that a self-administered nasal flu vaccine could also be useful in arid regions or locations with an inadequate number of healthcare facilities.

However, Lowe cautioned that FluMist is not appropriate for everyone, especially if they are immunocompromised.

“Patients should be assessed, and it should be established that it is OK to recommend FluMist to them,” he said.

Takeaway

The FDA has announced that it has approved an at-home nasal flu vaccine that is administered by spraying it into the nose.

It can be used by people aged 2 to 49. However, it is not appropriate for very young children, older adults, or those who are immunocompromised.

Injectables remain first-line vaccines because they are safe for a larger percentage of the population.

FluMist will be available through an online pharmacy that will write the prescription and ship the medication to people’s homes.

Experts say FluMist will help make vaccination against the flu more accessible to people who might otherwise have a hard time getting into a doctor’s office. This can help expand the number of people who are vaccinated.

• Actor Retta shares her personal journey with type 2 diabetes and learning about glucose health.
• She is spreading awareness for National Glucose Awareness Week, which will take place from September 23-29, 2024.
• Experts explain factors that influence glucose health.

Whether it’s her roles in “Parks & Recreation,” “Good Girls,” “Hit Man,” and “Ugliest House in America,” or her real-life persona on Instagram, actor Retta knows how to get people’s attention through humor and connection.

“It’s easier to be able to laugh when you hear bad news…it kind of gives you a stress release,” she told Healthline. “[We’re] all human, and being honest about your humanity tends to affect and help people generally.”

She’s opening up about her type 2 diabetes diagnosis in hopes of helping others.

In early 2022, her doctor informed her that her blood sugar levels were bordering prediabetes. In between traveling for “Ugliest House in America,” she focused on eating and exercising, and her numbers would fall within a healthy range.

“[I] knew that when I traveled, my eating and my movement wasn’t on par with when I’m home,” said Retta.

In July 2023, her doctor diagnosed her with type 2 diabetes, and she began taking medication.

“I’m privileged enough to go to the doctor regularly, and also, I’m a little bit of a scaredy cat, so I need to know what’s going on,” said Retta. “I didn’t know how easily I was able to jump right into that range of being diabetic.”

In fact, 20% of people with type 2 diabetes and 80% of those with prediabetes are undiagnosed and unaware of their glucose levels.

Why Retta is raising awareness about the importance of glucose health

To track her glucose, Retta uses the device Stelo. She teamed up with its maker, Dexcom, in partnership with the nonprofit Beyond Type 2, to establish National Glucose Awareness Week from September 23-29, 2024.

The week intends to spread awareness about glucose and encourage people to take action to own their glucose health by featuring a variety of educational resources.

Participants also have the chance to win prizes as they expand their knowledge and spread the word about the importance of being glucose-aware. From September 30 to October 13, they can participate in a nationwide step challenge and compete for prizes.

“When I partnered with Dexcom, I was fascinated with how many people have diabetes or prediabetes and most of which don’t even know about it,” said Retta.

She wants people to know their blood sugar levels and to understand that there are ways to regulate it.

“[I] know now whenever I do my coffee in the morning, I’m going to have a spike. Now I know I need to use a little less creamer, even though that’s my favorite part of the drink…and my spikes don’t go off the charts,” said Retta.

In a recent Dexcom-Stelo survey, only 10% of respondents with type 2 diabetes who were not on insulin and those with prediabetes said they understand the factors that cause changes in their glucose extremely well.

Dr. Karl Nadolsky, endocrinologist and diplomate at the American Board of Obesity Medicine, said keeping glucose levels close to the goals a doctor prescribes is essential to minimize the risk of long-term complications such as diabetic eye disease, nerve disease, kidney disease, heart disease and more.

Keeping glucose levels stable is also important.

“We do think that increased variability also increases these risks so preferably average blood sugar is to goal while also minimizing significant variability (ups and downs),” he told Healthline. “[There] is a wide clinical spectrum of glycemic struggles and goals in type 2 diabetes depending upon existence of complications and medications indicated or required for holistic care.”

A healthy glucose range can vary depending on a person’s age, how long they have had diabetes, and what other medical conditions they have, noted Dr. Rekha B. Kumar, an associate professor of medicine at Weill Cornell Medical College and Chief Medical Officer at Found.

“There is currently a trend to not have any fluctuations at all amongst the biohacking community (i.e., even food should lead to minimal spikes), but some variation between the fasted state and post-meal state is normal,” she told Healthline.

Managing blood sugar is about more than food intake

Kumar said people should understand the role of exercise and muscle metabolism.

“Managing blood sugar is not just about what food we take in but also about how we use up that sugar in our blood,” said Kumar. “The more active our muscles are, the more leeway we may have with what we put in it.”

Nadolsky agreed. He said while a variety of eating plans can help create an energy deficit for weight loss and treat the underlying obesity causing insulin resistance and risk of type 2 diabetes and while specific food choices can minimize high blood sugar, exercise is critical for prediabetes and type 2 diabetes because it helps improve insulin sensitivity and blood sugars.

“Resistance training should be a priority while increasing aerobic and non-exercise physical activity as much as possible to include volume and intensity,” said Nadolsky.

He reiterated that there is more to treating diabetes and health goals beyond simply managing blood sugar.

“We don’t need to get blood sugars perfect, per se, but do need to emphasize the bigger picture starting with obesity as the underlying root cause of the pathophysiology, heart and kidney health, and other related health issues,” said Nadolsky.

Retta is passionate about empowering others on their health journey

The Dexcom-Stelo survey found that since receiving their diagnosis, 45% of people with type 2 diabetes not using insulin or those who have prediabetes have faced confusion about how to effectively manage their condition.

Additionally, half of the respondents have faced decreased confidence in their overall health.

Retta hopes speaking out and sharing the educational materials connected to National Glucose Awareness Week will help change this.

“Once you know [you have diabetes], then you have the ability to help yourself, so you have that empowerment of knowing when I do this, it causes this, so that’s what the glucose awareness is about…making you aware of what happens and how to avoid it,” she said.

She also hopes that sharing her story will help normalize living with diabetes.

“It’s the kind of thing that if enough people talk about it, it’s kind of quote, unquote old news, so I guess my theory is talk about it, and it won’t be stigmatized,” Retta said.

• Six types of cancer have been linked with excessive alcohol consumption, including breast, colorectal, and liver cancer, research shows.
• In 2019, 5.4% of cancers in the United States were attributed to alcohol consumption.
• People can reduce their risk of cancer by lowering their alcohol intake.

The American Association for Cancer Research (AACR) published its 2024 Cancer Progress Report on Sept. 18, highlighting a strong link between alcohol use and six types of cancer. This comes as the rates for some of these cancers are increasing among younger adults.

However, in many cases, people can take steps to greatly reduce their risk of developing certain types of cancer. 

According to the AACR, 40% of all cancers in the United States are associated with modifiable risk factors, including excessive alcohol consumption, tobacco use, physical inactivity, and unhealthy diet.

By lowering their alcohol intake, people can reduce their chances of developing certain cancers.

“Increased alcohol consumption was associated with higher risks for alcohol-related and all cancers,” wrote the authors of a 2022 study cited by the new cancer report, “whereas sustained quitting and reduced drinking were associated with lower risks of alcohol-related and all cancers.”

Based on this research, people who reduce alcohol consumption or stop drinking entirely can decrease their risk of developing alcohol-related cancers by 8% and their risk of all cancer by 4%, according to the AACR report.

This was compared to those who continued to drink at their current level or increased their drinking.

Several cancers linked to alcohol use

Excessive consumption of alcohol increases the risk for six different types of cancer:

• certain types of head and neck cancer
• breast cancer
• colorectal cancer
• esophageal squamous cell carcinoma
• liver cancer
• stomach cancers

In the United States, 5.4% of cancers were attributed to alcohol consumption in 2019, according to the report. Drinking at an early age can also increase the risk of developing cancer later in life.

In addition, research shows that moderate and high levels of drinking during pregnancy can increase the chance of the child developing leukemia after birth, the AACR said.

While the report shows that overall cancer death rate in the United States declined between 1991 and 2021 — translating to roughly 4.1 million fewer lives lost to cancer — some cancers are still on the rise.

Certain types of early-onset cancers — occurring in adults younger than 50 — are increasing, including breast, colorectal and other cancer, the report found.

Many people are unaware of the cancer risks associated with alcohol use

Although cutting back on alcohol consumption can help lower a person’s chances of developing cancer, many people are unaware that alcohol is a cancer risk factor.

One survey by researchers at The Ohio State University Comprehensive Cancer Center found that 51% of people did not associate alcohol use with colon cancer. In contrast, most people identified family history as a risk factor for this cancer.

Nilesh Vora, MD, hematologist, medical oncologist, and medical director of the MemorialCare Todd Cancer Institute at Long Beach Medical Center in Long Beach, CA., pointed out that the association between alcohol and certain types of cancer is not new, with earlier research showing the same connection.

“It’s surprising to me that a lot of people, as was documented in this report, aren’t aware of that,” he said.

Part of the solution, the AACR said, is to improve public health messaging, similar to the campaigns that educated people about the dangers of tobacco, and helped drive down lung cancer deaths. 

“Public messaging campaigns (such as cancer-specific warning labels displayed on alcoholic beverages) along with effective clinical strategies that reduce or eliminate alcohol consumption must be considered to reduce the burden of alcohol-related cancers,” the report said.

“This [education] starts at the primary care physician’s office,” Vora told Healthline, “where we can work on making sure patients are aware of the risks of alcohol, and as a result, make better choices for themselves.”

How to consume alcohol without increasing your cancer risk

In its report, the AACR includes recommendations for how much alcohol you can safely consume, based on the Dietary Guidelines for Americans, 2020-2025.

If you consume alcohol, it is best to do so in moderation. For women, this means one or fewer drinks per day, and two or fewer drinks per day for men.

“It’s really excessive levels of alcohol consumption that increase the risk of cancer,” said Vora, “so you want to stay under the moderate level.”

Takeaway

Excessive consumption of alcohol increases the risk for six different types of cancer: certain types of head and neck cancer, breast, colorectal, esophageal squamous cell carcinoma, liver and stomach cancers.

In 2019, 5.4% of cancer in the United States were attributed to alcohol consumption. Alcohol consumption at an early age can also increase the risk of developing cancer later in life.

People can reduce their risk of cancer by lowering their alcohol intake. The American Association for Cancer Research calls for public health messaging about the cancer-related risks of alcohol.

• A study says the MIND diet could reduce the risk of cognitive problems during aging.
• Following the MIND diet especially predicted a better trajectory for Black people.
• This diet emphasizes brain-healthy foods and discourages those harmful to the brain.
• Dietitians say to eat more foods like leafy greens, nuts, berries, and fatty fish.
• At the same time, cut down on foods high in saturated fat and sugar.

According to a new study published in Neurology, the Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurogenerative Delay (MIND) diet could reduce people’s risk of cognitive impairment as they grow older.

The Alzheimer’s Society explains that it is normal to become more forgetful or have greater difficulty thinking as we age.

However, people with dementia can have more severe deficits in memory, thinking, language, orientation, perception, mood, and behavior.

Diet is one factor that could influence the likelihood of cognitive decline, according to the study authors.

They specifically wanted to look at whether this was equally true for both Black and white Americans.

While they found that there was no racial difference in how protective the diet was, they did find that there was a difference between women and men, with only women experiencing a decreased risk of cognitive impairment.

However, better adherence to the MIND diet was a predictor of cognitive trajectory (changes in cognitive function over time) in Black study participants.

How the link between MIND diet and cognitive decline risk was studied

The study included over 14,000 people who were, on average, 64 years old. Among these, 30% were Black and 70% were white.

These individuals were asked to complete a questionnaire examining their dietary patterns over the previous year. The researchers then looked to see how closely their diets matched with the MIND diet.

Points were given based on whether they ate certain foods in the designated amounts. For example, if they ate three or more servings each day of whole grains, they received 1 point. Twelve points was the highest possible score, meaning that their diet was a perfect match for the MIND diet.

These scores were then used to divide the participants into three groups:

• low, with an average score of 5
• middle, with an average score of 7
• high, with an average score of 9

People were followed for an average of 10 years. Thinking and memory were assessed at the beginning and end of the study.

It was found that 12% of the low group developed cognitive impairment, compared to 11% of the middle group and 10% of the high group.

However, after adjusting for various factors, people in the high group had a 4% decreased risk of cognitive impairment compared to the low group.

Additionally, women had a 6% decreased risk of cognitive impairment in the high group, but no decrease in risk was seen in men.

Finally, the scientists found that people who more closely followed the MIND diet had a slower decline in their cognitive abilities and this association was most prominent in Black individuals.

However, more research is needed to understand why there was a racial difference.

What is the MIND diet?

Johanna Angman, a Registered Dietician Nutritionist with Glowbar LDN, who was not involved in the study, described the MIND diet as a “scientifically curated eating plan.”

It blends the Mediterranean and the Dietary Approaches to Stop Hypertension (DASH) diets with a focus on brain health, she explained.

The MIND diet is centered on ten food groups that promote cognitive function, including leafy greens, berries, nuts, and fish.

At the same time, it discourages consumption of red meat, butter, and sugary foods, said Angman.

“What sets the MIND diet apart is its laser focus on reducing neurodegeneration, targeting foods that specifically protect the brain from oxidative stress, inflammation, and vascular damage, which are key contributors to cognitive decline,” she said.

Why the MIND diet might help prevent cognitive decline

Akanksha Kulkarni, a Registered Dietitian Nutritionist at Prowise Healthcare, who was not involved in the study, said the way that the MIND diet helps prevent cognitive decline is through the nutrients it contains.

“In particular, leafy greens and berries contain many antioxidants, while omega-3 fatty acids, mostly found in fish and nuts, are believed to be essential for brain health,” she said.

These nutrients can help us with memory and other aspects of cognition as we age, according to Kulkarni.

She further noted that the MIND diet’s emphasis on good fats can play an important role in maintaining brain health.

“Healthy fats from olive oil and fish also aid in offering protection from inflammation of the brain, which has been associated with Alzheimer’s disease and other content degenerative diseases,” said Kulkarni.

She said the diet also reduces the consumption of saturated fats, which can contribute to the formation of plaques in the brain.

“Because the MIND diet aids in maintaining healthy blood vessels and prevents factors that put a person at risk of dementia, it helps prevent the onset of diseases such as Alzheimer’s,” said Kulkarni. “This has also been positively correlated with slower cognitive decline.”

Easy ways to begin adopting the MIND diet

Angman suggests starting with “small, sustainable changes.”

“Incorporating one serving of leafy greens daily can be a powerful first step, as these are linked most strongly to cognitive benefits,” she said.

Angman also suggests replacing snacks with a handful of nuts. You can also include berries in your breakfast or incorporate them into a smoothie.

“Fish, particularly fatty fish like salmon, should be on your plate at least once or twice a week,” she added.

Also, Angman advises reducing the amount of red meat you eat and substituting it with more plant-based proteins like legumes.

“By slowly reshaping daily habits, you’ll be aligning your diet more closely with the MIND approach,” said Angman, “giving your brain long-term protection without feeling overwhelmed by change.”

Takeaway

A new study has found that the MIND diet could help reduce the risk of cognitive problems as people age.

In Black people, especially, adherence to the diet predicted a better trajectory.

This diet merges the Mediterranean diet with the DASH diet with the goal of keeping the brain healthy.

It includes nutrients like antioxidants and omega-3 fatty acids that are associated with brain health and discourages those known to harm the brain, like saturated fat and sugar.

Dietitians say the best way to begin eating more in line with the MIND diet is to make small but sustainable choices to incorporate more foods like leafy greens, berries, nuts, fatty fish, and plant-based proteins like legumes.

As we approach winter, it’s time for people at risk to be booked in for their free flu jab. If you’re eligible, you need to know why it matters that you take up the offer. Flu is far more than …

• MrBeast, Logan Paul, and KSI have introduced a new meal kit called Lunchly.
• It includes a Feastables bar, a Prime hydration drink, and one of three entree choices.
• They claim it is a “better-for-you” alternative to Lunchables.
• However, despite some improvements, it is still not a healthy choice for kids.
• Experts advise packing a lunch for your child that includes fruits and vegetables instead.

MrBeast (whose real name is Jimmy Donaldson), Logan Paul, and Olajide “KSI” Olatunji have announced that they will collaborate to compete with Kraft Heinz’s Lunchables meal kits with their own “healthier” offering called “Lunchly.”

This isn’t their first foray into the food and drink business, however. MrBeast’s Feastable chocolate bars and Paul and KSI’s Prime energy drinks are already available nationwide.

The online influencers’ “better-for-you” lunch combinations will include one of three choices — Fiesta Nachos, “The Pizza,” or Turkey Stack ‘Ems — served with a Prime hydration drink and a Feastables chocolate bar.

On the Lunchly website, they make a head-to-head comparison between Lunchly and Lunchables, showing that Lunchly is indeed lower in calories and sugar while also providing an electrolyte boost that is not present in Lunchable’s Capri Sun drink.

But is Lunchly really as healthy as it is promoted to be? We asked nutrition experts to weigh in.

Lunchly ingredients: What’s in (and not in) each meal kit

Leah Oladitan, RDN, LD, who runs The Child Nutritionist blog, said the Prime hydration drink included in the meal kits contains coconut water, added electrolytes, artificial sweeteners, and vitamins.

However, it’s not caffeinated, which sets it apart from Prime energy drinks, which contain 200 milligrams of caffeine per 12-ounce can.

“The entrée options — turkey and cheese, pepperoni pizza, or nachos — are all highly processed,” she added.

Oladitan said that one of the major issues with Lunchly, however, is its sodium content.

“Like most processed foods, Lunchly meals provide over 20% of the recommended daily salt intake in just one serving,” she noted.

Excess sodium is associated with an increased risk of high blood pressure, according to Oladitan.

“Studies show that kids between 2-19 years old are consuming nearly double the recommended sodium intake daily, which puts them at risk of long-term health issues,” she said.

Oladitan further stated that Lunchly meals are high in saturated fat, which can raise “bad” cholesterol levels and increase the risk of cardiovascular disease.

“Moreover, Lunchly lacks two critical food groups — fruits and vegetables,” she said. “Without these, kids miss out on vital nutrients, fiber, and phytonutrients that are essential for overall health.”

Oladitan summarized her thoughts on Lunchly as follows: “While convenient, it falls short of being a healthy option.”

@loganpaul

Lunchly ✅ vs. Lunchables ❌ Follow @LUNCHLY All statements are comparing the products depicted in the video

♬ original sound – Logan Paul

How Lunchly compares with Lunchables

So, what about their claim that Lunchly is at least a better option than Lunchables?

Commenting on these two products, Dimitar Marinov, MD, a medical doctor specializing in Nutrition and Dietetics who also holds a Ph.D. in Preventative Medicine and Nutrition, said, “Though it is being marketed as a better and ‘healthier’ alternative to Lunchables, the reality check would hit harder.”

The items included in Lunchly “are not a source of nutritional powerhouses,” he said, “but instead are the form of processed food.”

Marinov said it’s important to check the nutrition label on any packaged foods you buy, including pre-packaged lunch kits like Lunchly and Lunchables.

Further comparing the two, he said they are nearly tied with each other on healthiness.

“On the one hand, where Lunchly has started to offer slight improvements like providing whole grain crackers and leaner meats, it still includes processed foods and added sugars,” said Marinov.

“All in all, the major issue is the marketing strategy of Lunchly,” he added. “Paul and MrBeast are probably giving parents the wrong idea by labeling Lunchly as a ‘healthier’ option.”

Both Lunchly and Lunchables should be consumed in moderation, Marinov added, since they are both processed foods.

“If, as parents, you truly want to give your child a healthy diet,” he concluded, “you must consider packing fresh fruits, vegetables, and whole foods instead.”

Marinov suggests getting your children involved in the process to make it a fun activity.

“Above all, it will dramatically encourage healthier eating habits,” he said.

Takeaway

Online influencers MrBeast, Logan Paul, and Olajide “KSI” Olatunji are collaborating to offer a lunch kit called “Lunchly,” which they claim is “healthier” than Lunchables.

However, nutrition experts say that the ingredients are still less than healthy. Despite the small improvements that have been made, they are processed foods that are high in sodium and saturated fat.

They are also missing out on vital fruits and vegetables that kids need to remain healthy.

It is a better option to pack a healthy lunch for your child that contains fresh fruits, vegetables, and whole foods.

• GLP-1s, the class of drugs including Ozempic and Mounjaro, treat diabetes and obesity, but some have also shown significant cardiovascular benefits.
• Millions of Americans might benefit from taking GLP-1 drugs for cardiovascular disease.
• New research suggests GLP-1 drugs could prevent up to 34,000 strokes and heart attacks annually.

GLP-1 drugs like Ozempic, Mounjaro, Wegovy, and Zepbound are powerful tools for treating diabetes and aiding with weight loss, but a new study suggests these medications could also help prevent cardiovascular disease, heart attack, and stroke in millions of people, suggests new research.

Previous clinical trials have shown that some Glucagon-like peptide-1 receptor agonists (GLP-1s) can help prevent cardiovascular disease. However, those benefits have only been demonstrated for secondary prevention in high risk individuals: those who’ve previously experienced a heart attack or stroke or have established cardiovascular disease.

However, new research from Dandelion Health, a company specializing in “real-world data and clinical AI,” indicates that GLP-1 drugs could have broad implications for the heart health of millions of Americans, potentially preventing more than 30,000 heart attacks and strokes each year in the United States.

Since prior trials have been limited to high risk individuals, Dandelion wanted to investigate what the potential health benefits could be among people with only mild or moderate CVD who had never had a prior heart attack or stroke — a population comprising tens of millions of Americans.

That’s an important demographic, but it is difficult (and expensive) to study in a clinical trial setting.

By using AI-driven algorithms to sift through real-world data — everything from electrocardiogram readings to physician notes — Dandelion claims it is able to “assess treatment efficacy faster and at a greater scale than ever before.”

How GLP-1 drugs can provide cardiovascular benefits

“What we showed was that patients who initiate treatment with GLP-1s have a lower cardiovascular risk after three years than similar patients who are not taking GLP-1s,” Nick Gossen, Head of Growth at Dandelion Health, told Healthline.

“Our study is consistent with some of the clinical trials that have gone through the FDA and gotten approval,” he added.

Dandelion’s research emphasized several findings:

• GLP-1s could potentially serve as primary prevention for heart attack and stroke for patients with obesity and mild or moderate CVD — about 44 million additional patients in the US.
• Patients taking GLP-1s had a 15-20% reduction in MACE (heart attack and stroke), which is consistent with clinical trials conducted by Novo Nordisk, the maker of Ozempic and Wegovy.
• Using predictive AI, the company found that patients taking GLP-1s would see a cardiovascular benefit in under two years.

Those findings are promising but should be taken with a grain of salt. The study itself has not yet been peer-reviewed, though Gossen said that they are currently pursuing that.

“This is intended to be a proof of concept: It’s pretty clear that there’s a signal there. With additional work and peer review and going through the FDA process, we think this is a very practical demonstration of how AI can be used both to shape clinical trials and make them more inclusive and lower cost,” he said.

Earlier this year, the Food and Drug Administration approved a new indication for the obesity drug Wegovy.

This marked the first time that any weight loss medication was also approved to prevent cardiovascular disease, heart attack, and stroke. Ozempic, which shares the same active ingredient as Wegovy, but is indicated to treat type 2 diabetes, received FDA approval for a cardiovascular disease indication four years earlier, in 2020.

Clinical trials from Novo Nordisk, the manufacturer of Ozempic and Wegovy, have consistently shown the benefits of these drugs in preventing cardiovascular disease in patients with obesity and type 2 diabetes. The results of the Sustain-6 trial, published in 2016, showed that in patients with type 2 diabetes, Ozempic reduced the risk of death from cardiovascular disease, heart attack, and stroke by 26 percent.

The more recent Select trial cleared the way for the FDA’s approval of Wegovy’s CVD indication by demonstrating a 20% reduced risk of MACE in patients with obesity.

Questions remain about GLP-1s and primary prevention

Chad S. Weldy, MD, PhD, a Cardiologist at Stanford Medicine, told Healthline that GLP-1s are clearly promising for CVD prevention.

“The past 10 years have now fully established the remarkable benefit of GLP-1 therapies in those overweight and obese individuals with diabetes as well as those without diabetes and established cardiovascular disease,” said Weldy.

However, making the leap from using GLP-1 for secondary prevention to primary prevention is a large one due to the difficulty and expense of a clinical trial — a fact both he and Gossen acknowledge.

“It is highly likely that GLP-1 drugs will provide benefits for primary prevention to prevent cardiovascular disease as measured by MACE outcomes. The challenge is how this potential primary prevention clinical trial is designed,” Weldy told Healthline.

Since heart attacks and other major cardiovascular events are relatively uncommon in this generally healthy population, such a study would require potentially tens of thousands of participants and many years of follow-up. All of those parameters would also make it tremendously expensive to conduct. 

Not impossible, but difficult and unfeasible. 

While Dandelion’s research may be a proof of concept, Weldy cautions that it is still a long way from being a substitute for randomized, controlled clinical trials, which are the “gold standard” for medical research and essential to the FDA approval process.

Additionally, he notes that the suggestion of expanding GLP-1 prescriptions to tens of millions of Americans — therapies that are expensive and potentially lifelong — represents its own unique challenges to the U.S. healthcare system.

“If a large trial is performed for GLP-1 therapy, enrolling anyone who is overweight or obese without known CVD, and…we see a significant reduction in CV events from a primary prevention perspective, a big question would be, “Who do you not treat with this therapy?” Weldy asked.

The bottom line

GLP-1 drugs have the potential to reduce the number of heart attacks and strokes in the United States by as much as 34,000 annually, according to Dandelion Health.

To reach that goal, GLP-1s would need to be prescribed to tens of millions of Americans with mild or moderate CVD. 

Experts told Healthline that GLP-1s are a promising line of drugs in the fight against cardiovascular disease but that more research will be needed before they could be indicated for primary prevention of CVD.