Category: Health

Editor’s Note: This article is a reprint. It was originally published August 17, 2017.

It’s estimated that 73.6% of U.S. adults aged 20 and over are overweight and obese. Among children, 22.2% of 12- to 19-year-olds are considered obese, along with 20.7% of 6- to 11-year-olds and 12.7% of 2- to 5-year-olds.¹ Exercise and, particularly, diet, definitely play a role in this epidemic, but there’s another often-overlooked factor that may help people to keep their weight in check with little added effort. In fact, it requires nothing but getting more sleep.

Like overweight and obesity, insufficient sleep is a public health problem in the U.S. — and it could be that the two are related. The U.S. Centers for Disease Control and Prevention (CDC) reported that 50 million to 70 million adults have sleep or wakefulness disorder, while more than 35% said they sleep fewer than seven hours during a typical 24-hour period.²

Meanwhile, this lack of sleep is having serious consequences, like unintentionally falling asleep during the day (reported by 38% of survey respondents) or nodding off while driving (reported by nearly 5%). Your weight, however, will also suffer.

Sleeping Well Associated with Smaller Waist, Lower Weight

U.K. researchers looked into the connection between how long you sleep (sleep duration), diet and metabolic health among more than 1,600 adults.³ Past research has linked not enough sleep with an increased risk of metabolic diseases, including obesity, and this study found similar results. Sleep duration was negatively associated with body mass index (BMI) and waist circumference, which means the longer a person slept, the smaller their waist and lower their BMI were likely to be.

Specifically, people who slept for an average of just six hours a night had a waist circumference more than 1 inch (3 centimeters) larger than those who slept for nine hours a night.⁴ Shorter sleep was also linked to lower levels of beneficial HDL cholesterol,⁵ and researchers noted, “[O]ur findings show that short-sleeping U.K. adults are more likely to have obesity, a disease with many comorbidities.”

Along these lines, a study published in the journal Sleep even found that sleeping in longer on weekends — also known as “catch up sleep” (CUS) — positively impacts your weight. On average, the group of participants who slept up to two hours longer on weekend days than weekdays had a significantly lower BMI than the non-CUS group.⁶ Lack of sleep influences hormone levels, including increasing the “hunger hormone” ghrelin and decreasing leptin, which is involved in satiety.

By activating your endocannabinoid system, which is involved in modulating appetite and food intake, sleep deprivation even gives you the munchies, similar to marijuana use. In the featured study, while the researchers hypothesized that shorter sleep may lead to increased unhealthy eating, they found no such link in this case.

How Does Sleep Affect Your Waistline?

Sleep is intricately involved in your body’s ability to function properly. Skimp on it, and your self-control will suffer, as will your willpower to make healthy eating choices. On a biological level, however, lack of sleep also disrupts important hormones — like, as mentioned, ghrelin and leptin — and metabolic function. Losing as little as 30 minutes of sleep each night already disrupts your metabolism enough to cause weight gain.

In fact, each half-hour of sleep debt incurred during weeknights raised one study’s participants’ risk for obesity and insulin resistance by 17% and 39% respectively after one year.⁷ What this means is that if you need eight hours of sleep but consistently only get seven, your risk of obesity goes up by about 34% and simultaneously jacks up your chances of insulin resistance — which is a hallmark of most chronic diseases, including Type 2 diabetes — by 78%.

In another revealing study, people who slept only five hours a night gained nearly 2 pounds a week while consuming extra calories, primarily late at night. On the contrary, people who slept nine hours a night maintained their weight and tended to eat fewer refined carbohydrate foods and unhealthy fats.⁸ The results are true even among children, which research revealed that children with the least amount of sleep are 4.2 times more likely to be obese.⁹

If you’re trying to lose weight, getting adequate sleep will make or break your results, with research from the University of Chicago showing that dieters who slept for 8.5 hours lost 55% more body fat than dieters who slept 5.5 hours.¹⁰ “Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction,” the researchers wrote, continuing:¹¹

“The neuroendocrine changes associated with sleep curtailment in the presence of caloric restriction, however, raise the possibility that lack of sufficient sleep may compromise the efficacy of commonly used dietary interventions in such individuals. For instance, higher ghrelin concentrations may facilitate the retention of fat and increased hunger could compromise adherence to caloric restriction.”

How to Gauge if Your Health Is at Risk from Not Enough Sleep

Worldwide, the average sleep duration on weekdays has declined by about 37 minutes over the last 10 years.¹² Meanwhile, an estimated 83.6 million adults in the U.S. are sleep-deprived.¹³

In addition to weight gain, too little sleep has been linked to Type 2 diabetes and metabolic syndrome. The featured study also revealed that short sleep also interferes with thyroid hormones and raise C-reactive protein levels (CRP), which promotes inflammation and increase the risk of Type 2 diabetes.¹⁴

Aside from chronic disease, sleep deprivation has the same effect on your immune system as physical stress or illness,¹⁵ which explains why lack of sleep is tied to an increased risk of numerous chronic diseases and acute illnesses like colds and flu. In fact, research shows adults who sleep less than six hours a night have a four times higher risk of catching a cold when directly exposed to the virus than those who get at least seven hours.¹⁶

Sleeping less than five hours per night resulted in a 4.5 times higher risk. The study found that sleep was more important than any other factor when it came to protecting against the cold virus, including stress levels, age and smoking.

You probably already know if you’re sleep-deprived, but in case you’re not sure, the late Professor Emeritus Nathaniel Kleitman, physiologist and sleep researcher, came up with one of the simplest tests to determine if you’re sleep-deprived — and as a pioneer in sleep research, he was well qualified to know.

Here’s how it works — In the early afternoon, grab a spoon and head off to your darkened bedroom to take a nap. Place a metal tray on the floor beside your bed, and hold the spoon over the tray as you attempt to fall asleep. Be sure to check the time as well. Next, when you inevitably fall asleep and the spoon crashes down onto the tray, waking you up, immediately check the time again and note how much time has passed.

If you fell asleep within five minutes, it means you’re severely sleep-deprived, according to Kleitman. If it took you 10 minutes to fall asleep, this is still a sign that you could use more sleep. If, however, you managed to stay awake for 15 minutes or more before falling asleep, you’re probably well-rested.¹⁷ If you don’t happen to have a spoon and metal tray handy, you can still take this test by setting an alarm for 15 minutes to see if you fall asleep before it goes off.

Most Adults Need Eight Hours of Sleep a Night

Sleep needs vary depending on your age, activity levels and health status, but the studies are quite clear — and most experts agree — that eight hours of sleep a night is ideal. Keep in mind, however, that eight hours of sleep is not eight hours in bed. If you go to bed at 10 p.m. and get out of bed at 6 a.m., you might say you’ve slept for eight hours. In reality, you probably spent at least 15 to 30 minutes falling asleep and may have woken during the night one or more times.

With the advent of fitness-tracking devices, however, we now have access to actual sleep data (and more) from wristband users. The data is quite useful on a personal level and will help you determine when you need to get into bed to realize a full eight hours of sleep. If your problem sleeping is less about when to go to sleep and more about having trouble sleeping once you’re in bed, turn your attention to sleep hygiene.

Perhaps the most important natural “trick” of all for improving your sleep is to make sure you’re getting proper exposure to bright light during the day and no exposure to blue light at night. In the morning, bright, blue-light-rich sunlight signals to your body that it’s time to wake up. At night, as the sun sets, darkness should signal to your body that it’s time to sleep.

Ideally, to help your circadian system reset itself, get at least 10 to 15 minutes of natural light first thing in the morning. This will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals later on.

Then, around solar noon, get another “dose” of at least 30 minutes’ worth of sunlight. A full hour or more would be even better. If your schedule is such that you have to get up and arrive at work before sunrise, aim to get at least that half-hour of bright sunlight sometime during the day.

In the evening when the sun begins to set, put on amber-colored glasses that block blue light. You can also dim your lights and turn off electronic devices to reduce your exposure to light, which stifles your melatonin production. Better still, swap out LEDs for incandescent or low-voltage incandescent halogen lights. After sundown, you can also shift to a low-wattage bulb with yellow, orange or red light if you need illumination.

A salt lamp illuminated by a 5-watt bulb is an ideal solution that will not interfere with your melatonin production. Candlelight also works well. If you’ve already optimized your light exposure and are still struggling with sleep, see my 33 healthy sleep secrets for a more comprehensive list of strategies for a better night’s rest.

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High-protein is the trend of 2024, so naturally, everyone’s trying to find easy hacks to increase protein intake to hit their goals.  Everywhere you look, people are snacking on dried beef sticks and stocking up on protein powder. In 2024, MyFitnessPal users logged protein powerhouse cottage cheese 35% more times than they did in 2023.

And protein bars are getting renewed attention, too. Sales topped $5 billion in 2023, and the protein bar market is expected to grow 6.4% over the next seven years. 

But with so many options on the market, how do you know which protein bars are actually good for you? We asked registered dietitian Daisy Mercer for her expert opinion on how to choose one that makes sense for you. Read on for her shopping advice and picks. 

What Is The Nutritional Criteria For The Best Protein Bars?

According to Mercer, there are two main things to look at when selecting a bar. “Added sugar and, of course, protein.” She likes to see at least 10 grams of protein per bar.

Sugar is a little more nuanced. “The Dietary Guidelines for Americans recommends that added sugars make up less than 10% of your total daily calories,” says Mercer. “For example, if you eat 2,000 calories a day, that would be 50 grams of added sugar.” So, look at the grams of sugar and consider how it fits into your overall day. (Pro tip: you can easily track your daily sugar intake by logging meals, drinks, and snacks in MyFitnessPal!)

We consulted with Mercer and other MyFitnessPal registered dietitians to bring you a guide to several better-for-you protein bars based on dietary preferences and limitations. Whether you’re looking for a bar that’s high in fiber, low in carbs, or free from dairy, we’ve got you covered.

Whey Protein Bars

Built Bars and Think! Bars

If you’re looking for a protein bar that packs a punch in terms of protein content, look no further than Built Bars and Think! Bars. 

“Both bars offer great macros at an affordable price,” says dietitian Daisy Mercer.

Both bars deliver a solid 17 to 20 grams of protein per serving and keep added sugars to a minimum. 

“Whey protein bars do tend to have a little more fat added, probably to aid in flavor, but nothing to worry too much about. I also appreciate that corn syrup isn’t used in these bars,” adds Mercer.

Nutritional content per Built Bar (varies by flavor):

• Calories: ~130-180
• Protein: 17-20g
• Carbs: 18-22g
• Fat: 2-4g
• Sugar: 3-5g
• Fiber: 0-5g

Nutritional content per Think! Bar (varies by flavor):

• Calories: ~150-230
• Protein: 20g
• Carbs: 18-23g
• Fat: 4-9g
• Sugar: 0-3g
• Fiber: 2-5g

Low Carb Keto Protein Bar

Collagen Protein Bars

For those following a low-carb or ketogenic diet, the Perfect Keto Bar is a good option. “I like that the ingredient list is minimal and uses ingredients we know and understand,” says Mercer. With 10 grams of protein and very low sugar content, it’s a solid choice for those who want to keep their carb intake in check.

When choosing the right protein bar, Mercer reminds us to “stay mindful of saturated fat in protein bars, as an increase in saturated fat has been associated with increased cholesterol levels, and that’s associated with a higher risk for heart disease,” says Mercer.

Nutritional content per bar:

• Calories: ~230
• Protein: 11g
• Carbs: 12g (net carbs: 4)
• Fat: 18g
• Sugar: 1g
• Fiber: 2g

Gluten-Free Protein Bar

Perfect Bar Peanut Butter

For those avoiding gluten, give the Perfect Bar Peanut Butter a try. This bar is primarily made from whole foods, with peanut butter being the main source of protein. 

“It’s got 17 grams of protein in one bar, making it a balanced option that provides both long-term and short-term energy,” says dietitian Emily Sullivan. 

While it’s higher in fat due to the peanut butter, Sullivan notes that “it’s mostly unsaturated fat, which is better for heart health compared to saturated fat.”

Nutritional content per bar:

• Calories: 340
• Protein: 17g
• Carbs: 27g
• Fat: 19g
• Sugar: 19g
• Fiber: 3g

Dairy-Free Protein Bar

RX Bar – Nut Butter and Oat (Blueberry Cashew Butter Flavor)

For a dairy-free protein bar that doesn’t compromise on flavor or nutrition, the RX Bar in Nut Butter and Oat is a standout. “I love so many things about this bar,” says dietitian Katherine Basbaum. “It’s made with very few ingredients, offers 10 grams of protein, 5 grams of fiber, and has low sodium and saturated fat content.”

While the bar does contain some added sugars from honey and coconut sugar, Basbaum appreciates that it avoids more processed sweeteners like high fructose corn syrup.

Nutritional content per bar:

• Calories: 220
• Protein: 10g
• Carbs: 29g
• Fat: 8g
• Sugar: 9g
• Fiber: 5g

Soy-Free Protein Bar

RX Protein Bar (Chocolate Sea Salt Flavor)

If you’re looking for a soy-free option, the RX Protein Bar in Chocolate Sea Salt is an excellent choice. With only five main ingredients, this all-natural bar provides 12 grams of protein sourced from egg whites. “It’s a hearty, chewy bar that works great for a quick breakfast or high-protein snack,” says Basbaum.

The bar also delivers 5 grams of fiber and has no added sugars, making it a wholesome and satisfying option.

Nutritional content per bar:

• Calories: 200
• Protein: 12g
• Carbs: 23g
• Fat: 8g
• Sugar: 14g
• Fiber: 5g

High Fiber Protein Bar

Aloha Protein Bars (Peanut Butter Cup Flavor)

For those seeking a high-fiber option, Aloha Protein Bars offer a substantial 10 grams of fiber along with 14 grams of protein. 

“These bars contain around 3 grams of saturated fat and 9 grams of unsaturated fat, providing both short-term and long-term energy,” says Sullivan.

Nutritional content per bar:

• Calories: 230
• Protein: 14g
• Carbs: 26g
• Fat: 10g
• Sugar: 5g
• Fiber: 10g

Plant-Based Protein Bar

IQ Bar (Peanut Butter Chip Flavor)

It can be a challenge to find a good protein bar if you prefer plant-based foods. But this one fits the bill. It delivers 12 grams of protein and only 160 calories. 

“I like its low sugar content and relatively high protein content,” says dietitian Brookell White. “Plus, it has a pretty straightforward ingredients list.”  

Nutritional content per bar:

• Calories: 160
• Protein: 12g
• Carbs: 12g
• Fat: 10g
• Sugar: 1g
• Fiber: 9g

Frequently Asked Questions

We asked registered dietitian Daisy Mercer to review your burning questions about protein bars. Get dietitian-approved answers below:

Are protein bars a good option for meal replacement?

While protein bars can be convenient for on-the-go nutrition, they are generally not full meal replacements because of their limited nutrient content compared to a balanced meal. 

What are the best times to eat protein bars?

Some good times to eat a protein bar include after a workout, as a mid-afternoon snack to curb hunger, or as a quick breakfast option when you’re short on time. Timing depends on your individual nutritional needs and goals.

Can protein bars help with weight loss?

Protein bars can support weight loss by providing a satisfying, lower-calorie snack that helps you meet your protein goals. However, it’s important to choose bars with low added sugars and to consider overall calorie intake.

Can I eat protein bars every day?

Consuming protein bars daily can lead to excessive intake of processed ingredients, added sugars, or unhealthy fats, depending on the bar. It’s best to vary your protein sources and include whole foods like lean meats, eggs, and legumes.

How do protein bars compare to whole-food protein sources?

While protein bars offer convenience, whole food protein sources such as chicken, fish, eggs, and beans are typically more nutritious, offering a broader range of vitamins, minerals, and other beneficial compounds.

The post The 9 Best Protein Bars, According to our Dietitians appeared first on MyFitnessPal Blog.

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Most of the food in America comes from just a few crops like corn, wheat, soy, and canola, largely due to farming subsidies that force farmers to mass-produce these crops and sell them below cost. These cheap crops are then turned into the processed foods we eat every day. This is problematic because:

For years, activists like Dr. Mercola have pushed for awareness of the importance of natural foods and the need to change farming subsidies to promote healthy eating. The current media climate, driven by skepticism of the COVID-19 response and the rise of independent media, has revealed the systematic failures in our food supply and allowed these long-cultivated ideas to begin bursting into public awareness.

For example, a few weeks ago, shortly after gaining the national spotlight and the need to make America Healthy Again by freeing us from pervasive regulatory corruption, RFK Jr. was invited onto Fox News to discuss the dangers of seed oils and artificial food colorings with a supportive newscaster — something I’d never before seen in the national media.

Pharmaceutical Sales

Every now and then, we get a clue about what goes on behind the scenes in the pharmaceutical industry (e.g., see this article and this article about the sociopathic sales-focused culture within Pfizer). One particularly telling instance was a presentation GSK gave their sales reps for Advair, which I believe is representative of the mentality of this industry:

Last year Kim Witczak,² a pharmaceutical safety advocate, tipped me off about JP Morgan’s annual healthcare conference, a private invitation-only event described by JP Morgan as “the industry’s biggest gathering.” The 41st conference, from January 9-12, 2023, was the first event hosted in person since the pandemic started.

Given this event’s immense influence on the pharmaceutical sector (as it caters to large investors), it’s important to highlight a few things that were presented on the conference website.³ First, consider how enthusiastically they endorsed the profitability of two new types of drugs:

In that video, the most important part was Chase’s projections for this new industry:

Note: The GLP-1 drugs include Trulicity, Wegovy, Mounjaro, Byetta, and Ozempic.⁴

Second, consider who the keynote speakers at Chase’s conference were:

Note: After I originally publicized this conference, parts of it were deleted (e.g., one of the above videos and Califf being listed as the keynote speaker). Califf has long been an incredibly controversial FDA commissioner due to his immense pharmaceutical conflicts of interest.⁵

To repeat — the head of the FDA was a keynote speaker to investors about the incredibly lucrative opportunity they could expect from these new drugs — implying that the FDA would do everything it could to push them through. As it so happened, to quote Witczak:

“Interesting to also note, Califf was the keynote speaker on opening day and out of the blue, the FDA granted accelerated approval to the second controversial Biogen Alzheimer drug on Friday [three days before the conference] without an Advisory Committee. How great to be able to announce to the healthcare biotech industry that one of their new drugs was just granted accelerated approval.”

Note: An even more controversial approval had proceeded it⁶ (where the FDA overrode its own panel to approve an expensive, dangerous, and ineffective Alzheimer’s drug which resulted in three of the experts on the panel resigning, with one stating it was “probably the worst drug approval decision in recent US history”).

Shortly afterward, the FDA gave a glowing press release on their approval of the drug⁷ — but due to how unsafe and ineffective the drug was, even with the FDA’s endorsement, rather than become the next blockbuster drug, it abjectly failed in the market and is now being discontinued by the manufacturer.⁸ For those interested, I discussed the immense scandal with existing Alzheimer’s drugs and the suppression of proven (but un-patentable) treatments for the disease here.

The Rise of Ozempic (Semaglutide)

Once I saw this conference, given that it sets the course for the entire industry, I became convinced that Ozempic would soon be aggressively marketed, with the FDA backing the expansion of its use. This prediction quickly became a reality, with widespread promotion and endorsements of the drug, reminiscent of the start of the opioid crisis.

Here for instance, are excerpts of two widely seen interviews by Casey and Calley Means describing the staggering corruption that has facilitated Ozempic’s rapid rise throughout America:

Sadly, the campaign has been so successful that there’s now a shortage of Ozempic,⁹ driving people to seek alternatives.¹⁰ The push to expand Ozempic’s market has targeted various demographics, including:

This raises a critical question: Why was Medicare originally prohibited from covering obesity treatments?

The Rise and Fall of Fen-Phen

A recurring theme I’ve explored is how medical catastrophes often repeat because we forget the lessons from the past. The current rush for Ozempic is strikingly similar to the fen-phen disaster of the 1990s. Phentermine¹⁸ (introduced to the USA in 1959) and fenfluramine¹⁹ (introduced to the USA in 1973) were two marginally effective weight loss drugs that never caught on.

In 1979, a professor of clinical pharmacology and director of an FDA division for approving new drugs believed obesity needed to be treated as a medical (rather than lifestyle) disease and decided to see if they’d work better once combined.²⁰ Fen-phen “worked,” and when his study was finally published 20 years later, it instantly became wildly popular.

As word spread, demand surged, turning many doctors’ offices into pill mills²¹ catering to desperate patients. However, it wasn’t long before the drug was linked to severe heart valve damage²² and pulmonary hypertension,²³ leading to its removal from the market and billions of dollars in legal settlements. Remarkably, once the dust had settled, the FDA official who pushed Fen-Phen onto the market admitted it never occurred to him to verify the drug combination was indeed safe.²⁴

What’s particularly alarming is that many of the issues we see today with Ozempic — aggressive marketing, off-label uses, and a focus on profit over patient safety — mirror the mistakes made with fen-phen. Back then, the FDA eventually stepped in to ban the drug after realizing the extent of the harm it caused, but this time around, the FDA instead is working with the industry to push these drugs.

The Risks and Benefits of Ozempic

Prior to the GLP-1s being marketed as anti-obesity drugs, many of my colleagues believed they were quite helpful for diabetes. Given that some of these colleagues were fairly conservative with which drugs they would use and excellent clinicians, I took their opinions into serious consideration.

However, I also noticed that I was repeatedly seeing patients develop unusual gastrointestinal complications from the drugs (including one hospitalization of a distant relative), so I held to the perspective the drugs were too new for their risks to be fully appreciated.

After they started being used as weight loss agents (where their dose is much higher — 0.5 mg to 1.0 mg vs. 1.7 mg to 2.4 mg — frequently being almost five times greater), we started noticing that we’d see more and more patients who should have never been prescribed the drug and are taking enough of it (often even overdosing) to drive themselves into cachexia.²⁵

These patients are easy to identify as they don’t look normal and have a somewhat sick and somewhat anorexic appearance since they are starving themselves. This is best demonstrated by what has come to be known as the “Ozempic Face”:

Note: Many healthcare professionals are now noticing an epidemic of Ozempic facilitated eating disorders.²⁶

I then looked into the data on the GLP-1 drugs and noticed a curious pattern — just like fen-phen, the weight lost was rapidly regained once the drug was stopped. To illustrate, here are a few graphs from the pivotal trials of these drugs.

First, using the full (2.4 mg) dose of Wegovy (which like Ozempic is another name for semaglutide) each week, inadvertently shows that most of the participants could not stay on the drugs for a prolonged period:²⁷

Second, when given to children, they began regaining their lost weight once they stopped the drug:²⁸

Third, when the effects of withdrawing the drug were tested,²⁹ the lost weight was clearly shown to return (alongside a gradual decline in the number of people who could stay on the drug):

Note: The weight regained³⁰ was proportional to the weight initially lost.

In short, having to spend 1000 dollars a month for a bit of weight loss, which then disappears once you stop the drug, may not be the best deal.

Conversely, I suspect a key reason why this side effect has been publicized is that the goal of the pharmaceutical industry is always to have a large number of people perpetually using a high profit margin product (e.g., a monthly course of the thousand dollar Ozempic costs less than 5 dollars to make),³¹ so any product which doesn’t fix the underlying issue but creates intolerable withdrawals when one stops (e.g., the SSRI antidepressants or the PPI acid reflux medications) is “good for business.”

Unfortunately, in addition to being a scam, Ozempic has a few major issues. First, the GLP-1 drugs were designed to resist being broken down within the body, so they would only need to be injected once a week (resulting in their average half-life being approximately seven days, whereas the natural GLP-1 protein has a half-life between 1.5 to 5 minutes³²).

Since the GLP-1 is responsible for slowing digestion in the body, drugs like Ozempic significantly slow digestion and can create a variety of gastrointestinal issues from doing so (e.g., a study of 25,617 real-world patients found these drugs cause a 3.5 times increase in the rate of intestinal obstruction³³).

Second, severe side effects are quite common. The most comprehensive study³⁴ I’ve found of the severe side effects of GLP-1 drugs (e.g., Ozempic) sourced from 16 million patients’ medical records found that the drugs were strongly linked to a variety of side effects that frequently required hospitalization. Specifically, when compared to another weight loss combination not typically associated with these effects, GLP-1 users were found to have:

• 9.09 times greater risk of pancreatitis
• 4.22 times greater risk of bowel obstruction
• 3.67 times greater risk of gastroparesis (which means you can barely eat because the stomach is constantly full — and in many cases after Ozempic, ends up being permanent)
• 1.48 times greater risk of biliary disease (e.g., painful gallstones)

Third, severe adverse events are typically much rarer than moderate or minor ones. Given how frequent these severe effects are, it should come as no surprise that less severe ones are even more common. For example, consider a study³⁵ of 175 people on the weight loss dose of Ozempic:

Likewise, consider how many adverse events³⁶ were acknowledged within a trial sponsored by Ozempic’s manufacturer:

Sadly, these aren’t the only side effects. For example, in addition to lawsuits being filed against Ozempic for gastrointestinal disorders such as gastroparesis, lawsuits are also emerging³⁷ for other severe conditions such as vision loss.

Furthermore, animal experiments are showing³⁸ it distorts the architecture of the small intestine (which can lead to poor nutrient absorption or chronic intestinal obstructions), and many of the GLP-1 drug labels state the drugs may be linked to thyroid cancer.

Note: In a previous series, I discussed one of the largest issues with the SSRI antidepressants — because they are given at a very high dose, individuals frequently experience severe withdrawals³⁹ when their dose is changed. These withdrawals, in turn can trigger suicidal behavior, psychosis, or violent behavior, which is sometimes homicidal (and a common theme behind school shootings).

A major issue with Ozempic is that since it slows the rate at which the stomach empties, it alters and delays the absorption of psychiatric medications. Since the users are often very sensitive to changes in their dose, many reports now exist online of significant psychiatric destabilization occurring in Ozempic users who were also on psychiatric medications.

This may in part, explain why a study⁴⁰ found that Ozempic caused a 45% increased risk of suicidal ideation, and that increased to 345% in those who were already taking SSRI antidepressants.

What Causes Obesity

In America’s case, it’s very clear that obesity has been continuously rising and that, like many other chronic illnesses, we haven’t been given an explanation for why it is happening.

Reasonable explanations for this increase include:

We are eating too much food now and having a sedentary lifestyle.

Specific additives in our foods (e.g., seed oils or high fructose corn syrup) rapidly trigger obesity within the body.

The core ingredients of our diet are highly effective at making individuals gain weight and hence should not compose the majority of our diets. Yet, despite this being well known, due to decades of fraudulent research done to protect the food industry,41 animal fats are normally blamed for the consequences of eating ultraprocessed food diets.

Gut microbiome dysbiosis triggers obesity.42

There is widespread metabolic dysfunction in society (e.g., due to mitochondrial or thyroid dysfunction), which causes the same amount of calories to make us gain significantly more weight than we otherwise would.

The estrogen mimicking compounds present throughout our environment (e.g., from plastics, soy, or birth control pills designed to resist degradation and persist in the water supply) are causing widespread obesity.43

A less overt version of Type 1 diabetes (where the immune system attacks the pancreas and disables its production of insulin), which leads to a chronic insulin deficiency.44

However, rather than taking these into serious consideration, we’re simply being told the true answer is a lifetime of Ozempic. Fortunately however, the changing political landscape is offering a real hope to reverse this tide of obesity and corruption we are facing.

Conclusion

The Ozempic story is egregious, but it also critically illuminates a fact most healthcare professionals do not appreciate — medical guidelines are largely a product of economic considerations rather than scientific evidence.

Fortunately, nature always has a way of bringing things back into balance, and as the corruption within our medical system has reached the point of absurdity and more and more clearly dangerous drugs are being pushed onto the public by our regulators, the public is awakening to their lies and becoming less and receptive to “trusting the experts.” In this vein, I believe the Ozempic situation is a pivotal moment in time, as the tables have turned since the times of Fen-Phen.

Now, rather than the resistance to its deployment upon the populace coming from the regulators, it is generated by everyday Americans who do not want these unnecessary and damaging drugs pushed on their kids.

Note: This is an abridged article. In the full version, I discuss the above points in more detail and explore the causes of food cravings alongside natural methods for restoring metabolic health and regaining a healthy weight. For more sources and links on this subject, click here.

A Note from Dr. Mercola About the Author

A Midwestern Doctor (AMD) is a board-certified physician and a longtime reader of Mercola.com. I appreciate AMD’s exceptional insight on a wide range of topics, and I’m grateful to share them with them. I also respect AMD’s desire to remain anonymous since AMD is still on the front lines treating patients. To find more of AMD’s work, be sure to check out The Forgotten Side of Medicine on Substack.

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Are you looking for nontoxic activewear like workout leggings and yoga pants? Whether you wear your activewear for leisure or for activity at the gym, we aren’t judging. But what we ARE judging is the 32 workout legging and yoga pant brands that we sent to an EPA-certified laboratory to test for indications of per- and polyfluoroalkyl substances (PFAS), a toxic class of chemicals linked to a number of serious health conditions.

Mamavation ranked 32 pairs of activewear including workout leggings and yoga pants based on indications of PFAS “forever chemicals” and we are naming names in this report including what we discovered from brands like more casual LulaRoe, Athleta, and Lululemon.

You’ve trusted Mamavation to bring you topics like best green beauty makeup brands sans PFAS, best cookware sans PFAS, and best organic mattresses sans PFAS, now join us for our consumer study on women’s activewear including workout leggings and yoga pants. Continue reading below to the very end for the raw data from all the brands we tested.

Disclosure: This content of this post was reviewed by Pete Myers, Chief Scientist at Environmental Health Sciences, Adjunct Professor of Chemistry at Carnegie Mellon University, and co-author of Our Stolen Future and Scott Belcher, Research Scientist with the Center for Environmental and Health Effects of PFAS at North Carolina State University.

The content was also medically reviewed by Sondra Strand, RN, BSN, PHN. Donations were provided by Environmental Health News and Mamavation community members. Mamavation has only “spot-checked” the industry and thus we cannot make predictions about brands and products that we have not tested. Products and manufacturing aides can change without notice so buyer beware.

This post contains affiliate links, with some to Amazon, which means Mamavation will receive a portion of those sales and we will use that to pay ourselves back for the testing. You can also give a tax-deductible donation to our consumer studies here through Environmental Health Sciences. Click “yes” when asked if the gift is in honor of someone and type “Mamavation.” Thank you!

Toxic PFAS ‘Forever Chemicals’ Inside Activewear Apparel

The athletic apparel industry has been relying on PFAS and other types of toxic chemicals for decades to bring sweat wicking, stain resistance, water resistance, quick-drying fabric, and other types of nonstick qualities to textiles used for high-performance clothing.

Whether you purchase high-rise leggings made of polyester, nylon, and spandex or high waist yoga pants made from cotton or water bottles, workout clothes have changed over the years. Today your workout clothes made from your favorite activewear brand can be treated with a concoction of undisclosed chemicals we know very little about from sizes xxs to xxl and beyond.

Your lightweight pair of leggings with a snug waistband and tight seams around your thighs help you get the best workout in cold weather, hiking in the mountains, wearing bike shorts on your favorite route, spinning in spin class, stretching in yoga class, working hard with your personal trainer, or playing tennis.

But even if you are just lounging in the comfort of your own home, what you surround your skin with matters. The problem is we do not know how problematic dermal exposure to PFAS is.

“While we know that PFAS can be absorbed through the skin we don’t have much information about how much would be transferred from activewear products. It’s unlikely to be 0,” says Pete Myers, Chief Scientist at Environmental Health Sciences, Adjunct Professor of Chemistry at Carnegie Mellon University, and co-author of Our Stolen Future.

The other problem in activewear apparel is we have no idea what activewear brands are exposing us to PFAS “forever chemicals” so this is the challenge Mamavation has decided to take on. We may not be able to tell you HOW bad this exposure is, but at least we can help you get a better idea of where it’s coming from.

Main Findings of Mamavation’s Consumer Study on Activewear and PFAS ‘Forever Chemicals’

Mamavation sent 32 pairs of activewear, mostly workout leggings and yoga pants, to an EPA-certified lab to test for organic fluorine, which is an indicator of PFAS. These products were purchased between June and November from Amazon.com, Nordstrom, Target.com, and several other websites.

Products were photographed and not taken out of their original packaging and then were sent to a third-party EPA-certified laboratory. Each pair of activewear was tested for organic fluorine in the crotch area. The laboratory results are summarized below:

• The crotch area is the most common area to find detectable organic fluorine, which is a marker for PFAS, including inside the crotch of LulaRoe leggings, which we found at 284 parts per million (ppm)!
• 25% of the workout leggings, yoga pants, and leisure leggings we sent to the lab came back with detectable levels of organic fluorine, and here’s the good news — 75% of the pairs we tested did not contain any detectable levels.
• Detectable levels we found ranged from 10 parts per million (ppm) all the way to 284 parts per million (ppm) organic fluorine.
• Because most brands are able to produce leggings without the use of PFAS, this tells us it’s not essential as a chemical treatment in women’s leggings and should be immediately phased out.

To see the final results of each brand, scroll down to the very bottom where we share the lab results of each brand tested.

PFAS ‘Forever Chemicals’ Are Linked to Terrible Health Outcomes

PFAS chemicals are linked to several health problems ranging in seriousness. Here is the list of health problems (PFAS) perfluorinated chemicals are linked to from over decades of research:

Reduction in immunity	Metabolic diseases like obesity and diabetes
Reduced vaccination response	Cardiovascular disease
Affect the growth, learning, and behavior of infants and older children	Increased risk of allergies and asthma in young children
Lower a woman’s chance of getting pregnant	Increase the chances of miscarriage
Increase cholesterol levels	Low sperm count
Smaller penis size	Increase the risk of kidney and testicular cancers

If you feel like you’ve been exposed to PFAS, the Agency for Toxic Substances and Disease Registry, a division of Community Health Investigations has created this fact sheet to use when talking to your doctor. While regulating authorities struggle to catch up, it would be wise to limit your daily exposure to PFAS within consumer products.

What to Look for When Purchasing Nontoxic Activewear and Want to Avoid PFAS ‘Forever Chemicals’

Now that we know 25% of the activewear Mamavation tested came back from the lab with indications of PFAS, what do we do when purchasing high-quality activewear and athleisure loungewear? Your activewear is your most important workout gear out of all your accessories. Here’s our best advice for purchasing the best workout leggings and yoga pants in the future.

Regulation and Movements to Protect Your Family from Exposure to PFAS Through Clothing

Are there any laws protecting your family from PFAS in clothing? Not really. Many toxic chemicals can find their way into your clothing without a label. Here is some of the good news and bad news about the movement to ban PFAS in apparel:

Sources of PFAS Contamination in Activewear from Experts

There are several ways that PFAS can get into your workout leggings and yoga pants. Here are some potential issues we found from interviews with experts that may cover what we are seeing in the laboratory results.

Mamavation’s Consumer Study on Women’s Activewear and Indications of PFAS Details

Mamavation will first explain how we structured our study then will present the findings. Each pair of activewear was tested for organic fluorine, which is an indicator of PFAS, in the crotch area. Organic fluorine testing is a useful test when looking for PFAS. There is no standardized testing for PFAS in textiles, so there are many ways to do it.

Looking for the presence of organic fluorine is more useful in identifying if any PFAS compound is present. When using testing to identify and isolate PFAS compounds, the testing is more restricted. Only 150 of these PFAS compounds can be identified in an University lab leaving over 9,000 unidentifiable. Therefore, looking for organic fluorine allows us to look at the bigger picture and will inform our audience better.

To determine what activewear to test, we used information gathered from the Mamavation community when we asked what brands they were wearing. The products were purchased from Amazon.com, Target, Nordstrom, or directly from their own websites between June and December 2021. They were sent to a third-party laboratory unopened in their original packaging after pictures were taken.

Each pair of activewear was tested at least once for total fluorine. If fluorine was detected, we ran an additional test that determines organic fluorine. The lab method commissioned by Mamavation was ion-selective electrode and oxygen flask combustion. The limit of detection level was 10 parts per million (ppm). In other words, some Activewear products that tested 0 may have had levels beneath 10 parts per million. Our tests weren’t sensitive enough to detect lower than 10 ppm.

Update: Additional products have been added to this consumer study since original publish date.

Other Mamavation PFAS Testing Projects

Mamavation has been working hard to discover where to find PFAS “forever chemicals” inside the food and products we purchase and bring inside our homes. This is why we have decided to commission our own consumer studies on indications of PFAS in different consumer categories and share that information with you.

If you are here to find out what workout leggings are free from detectable PFAS, you may also be interested in our other similar studies.

Soft contact lenses	Green beauty makeup	Dental floss
Toilet paper	Period underwear	Tampons
Sanitary pads, pantiliners, and incontinence pads	Powdered electrolytes	Butter wrappers
Pasta and tomato sauces	Nut butters (peanut butter, etc.)	Cooking oils (olive oil, almond oil, canola oil, etc.)
Ketchup	Activewear (yoga pants)	Sports bras
Parchment paper	Cupcake liners	Plastic-free straws
Fast food packaging	Children’s probiotics	Kids’ backpacks
Baby strollers

We also have other investigations you may like.

Best yoga mats	Best organic mattresses	Best air purifiers
Best cookware	Best plant milks	Best water filters for PFAS filtration
Best collagen	Best electrolyte replacement drinks, sports drinks, and coconut water	Best infrared saunas

Stick around because later this month we will be releasing our sports bra investigation with similar testing! We’ve looked into all the athletic wear, including what you would wear on top!

About the Author

Leah Segedie is the President and Founder of Mamavation.com. Mamavation produces award-winning content and independent consumer studies examining the intersection of endocrine-disrupting chemicals (EDCs) and everyday products brought into American households. She’s been referred to by many as “the real FDA.”

Since 2008, Mamavation has been helping everyday moms navigate the grocery store by commissioning consumer studies on food, beverages, personal care products, and other such products and thus democratizing science and testing for everyone.

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#Workout #Clothes #Toxic #Chemicals

If you have ever been pregnant, your doctor has likely urged you to get a flu vaccine during your pregnancy, perhaps even multiple times. However, there’s a growing concern among medical professionals about the effectiveness and safety of flu vaccinations for expectant mothers.¹ Some physicians suspect that these vaccines might be linked to pregnancy complications, difficulties during labor, and even chronic conditions in children later in life.

The controversial vaccine-autism link hypothesis, while primarily focused on childhood vaccinations, has added to these concerns. This raises an important question: Is there a safer, more effective alternative to flu vaccines for pregnant women? According to recent research, the answer might be yes, and it comes in the form of a common, inexpensive medication: low-dose aspirin.

Aspirin as a Flu Treatment During Pregnancy

A recent study² has shown that low-dose aspirin could be a powerful tool in combating the harmful effects of influenza infection during pregnancy. When pregnant mice were infected with influenza A virus, they developed vascular dysfunction similar to preeclampsia. However, when treated with a human-equivalent dose of a baby aspirin daily, researchers observed a significant improvement in vascular function and prevention of flu-induced fetal loss.

This finding is particularly exciting because low-dose aspirin is already considered safe for use during pregnancy and is often prescribed to prevent preeclampsia in high-risk women. The dose used in the study is like what’s currently prescribed, making it an accessible and safe option for flu-infected pregnant women.

Moreover, these findings suggest that aspirin’s benefits may extend beyond flu and pregnancy, potentially offering protection against other viral infections, including COVID-19, which cause similar systemic inflammation primarily affecting the vascular system.

The Vascular Storm: Understanding Influenza’s Impact on Your Pregnancy

While you might think of the flu as primarily a respiratory illness, recent research reveals its far-reaching effects on your cardiovascular system during pregnancy. When you’re infected with influenza A virus (IAV) during pregnancy, it triggers what researchers call a “vascular storm.”³ This phenomenon is characterized by widespread inflammation in your blood vessels, particularly in the aorta.

The virus doesn’t just stay in your lungs; it can actually disseminate to your aorta, causing significant inflammation and dysfunction in the blood vessel walls. This vascular dysfunction can lead to reduced blood flow to the placenta, potentially compromising your baby’s growth and development.

The study showed that pregnant mice infected with IAV had smaller offspring and placentas compared to uninfected mice. These findings underscore the importance of protecting not just your respiratory system, but also your cardiovascular health during pregnancy. By understanding this vascular component of flu infection, you can better appreciate why treatments that target vascular health, like low-dose aspirin, might be beneficial.

Protecting Mother and Child with Aspirin

The benefits of aspirin treatment extend beyond preventing vascular inflammation in the mother to directly impact your baby’s wellbeing. In the study, mice infected with influenza had smaller pups with lower survival rates. However, when treated with aspirin, there was a marked improvement in offspring outcomes. Pups from aspirin-treated mothers had better survival rates and were significantly heavier at five days old compared to those from untreated infected mothers.

This is crucial because low birth weight can increase your child’s risk of developing cardiovascular complications and diabetes later in life.⁴ The researchers also found that aspirin treatment improved the ratio of fetal body weight to placental weight, an indicator of placental efficiency. A healthier placenta means better nutrient transfer to your developing baby, supporting proper growth and development.

These findings suggest that by improving vascular function in the mother, aspirin creates a healthier environment for your baby to grow and thrive, even in the face of a flu infection. Given aspirin’s known safety profile and its potential to address multiple pregnancy-related concerns, it could indeed be considered a “wonder” drug for expectant mothers.

Willow Bark: Nature’s Time-Tested Alternative to Aspirin

Willow bark is a compelling natural alternative to aspirin, embodying centuries of traditional medicinal wisdom. The active compounds in willow bark have interacted with human biochemistry for thousands of years, creating a natural synergy that synthetic drugs often struggle to match.

This harmonious relationship is the result of our ancestors’ prolonged exposure to small quantities of these compounds, enabling our bodies to adapt and effectively utilize them. The advent of aspirin as a patentable substitute for willow bark in the 19th century⁵ signaled a transition from natural to laboratory-based remedies, though this shift didn’t necessarily yield improvements over the original.

Despite the pharmaceutical industry’s decades-long efforts to modify willow bark compounds into a patentable product, the natural remedy continues to exemplify the potency of plant-based medicine. This historical context not only underscores willow bark’s efficacy but also reminds us of the frequently overlooked potential of natural remedies and the intricate interplay between government, pharmaceutical companies, and public health.

If you’re sensitive to aspirin and considering willow bark as an alternative, dosage is an important factor. While 240 mg to 600 mg of willow bark extract (15% salicin) is often estimated to provide a salicin dose that is roughly equivalent to 325 mg of aspirin, due to the differences in metabolism and bioavailability between salicin and aspirin, the total amount of willow bark extract needed is typically larger.

For dosage, to approximate the effects of 81 mg of aspirin, you would need 400 mg to 800 mg of willow bark extract standardized to 15% salicin. To match the effects of 111 mg of aspirin, you would need 500 mg to 1 gram of willow bark extract standardized to 15% salicin.

When selecting a willow bark supplement, it’s important to choose a clean, high-quality product. Moreover, research suggests that some of willow bark’s therapeutic properties are due to synergistic effects,⁶ offering benefits beyond those of salicylic acid alone.

Progesterone: Your Body’s Natural Pregnancy Protector

While aspirin has shown promise in protecting against flu-related complications in pregnancy, progesterone remains a cornerstone in preventing preterm birth.⁷ This hormone is crucial for maintaining pregnancy and has been extensively studied for its protective effects. Recent meta-analyses have consistently shown that progesterone can significantly decrease your risk of preterm birth compared to no treatment or placebo.⁸

Although there are several options for progesterone supplementation, including vaginal, oral, and injectable forms like 17α-hydroxyprogesterone caproate (17-OHPC) it is wise to reject ALL synthetic progesterone. You only should consider using natural progesterone typically derived from wild yam extract.

Before you consider using progesterone it is important to understand that it is not a magic bullet, and that you get the most benefit by implementing a Bioenergetic diet approach that allows you to effectively burn glucose as your primary fuel without backing up electrons in your mitochondria that reduces your energy production. My new book, “Cellular Health for Ultimate Longevity and Joy” comes out in the early fall and covers this process in great detail.

Once you have dialed in your diet, an effective strategy that can help counteract estrogen excess is to take transmucosal progesterone (i.e., applied to your gums, not oral or transdermal), which is a natural estrogen antagonist. Progesterone is one of only four hormones I believe many adults can benefit from. (The other three are thyroid hormone T3, DHEA and pregnenolone.)

I do not recommend transdermal progesterone, as your skin expresses high levels of 5-alpha reductase enzyme, which causes a significant portion of the progesterone you’re taking to be irreversibly converted primarily into allopregnanolone and cannot be converted back into progesterone.

Ideal Way to Administer Progesterone

Please note that when progesterone is used transmucosally on your gums as I advise, the FDA believes that somehow converts it into a drug and prohibits any company from advising that on its label. This is why companies like Health Natura promotes their progesterone products as “topical.”

However, please understand that it is perfectly legal for any physician to recommend an off-label indication for a drug to their patient. In this case progesterone is a natural hormone and not a drug and is very safe even in high doses. This is unlike synthetic progesterone called progestins that are used by drug companies, but frequently, and incorrectly, referred.

Dr. Ray Peat has done the seminal work in progesterone and probably was the world’s greatest expert on progesterone. He wrote his Ph.D. on estrogen in 1982 and spent most of his professional career documenting the need to counteract the dangers of excess estrogen with low LA diets and transmucosal progesterone supplementation.

He determined that most solvents do not dissolve progesterone well and discovered that vitamin E is the best solvent to optimally provide progesterone in your tissue. Vitamin E also protects you against damage from LA. You just need to be very careful about which vitamin E you use as most supplemental vitamin E on the market is worse than worthless and will cause you harm not benefit.

It is imperative to avoid using any synthetic vitamin E (alpha tocopherol acetate — the acetate indicates that it’s synthetic). Natural vitamin E will be labeled “d alpha tocopherol.” This is the pure D isomer, which is what your body can use.

There are also other vitamin E isomers, and you want the complete spectrum of tocopherols and tocotrienols, specifically the beta, gamma, and delta types, in the effective D isomer. As an example of an ideal vitamin E you can look at the label on our vitamin E in our store. You can use any brand that has a similar label.

You can purchase pharmaceutical grade bioidentical progesterone as Progesterone Powder, Bioidentical Micronized Powder, 10 Grams for about $40 on many online stores like Amazon. That is nearly a year’s supply, depending on the dose you choose.

However, you will need to purchase some small stainless steel measuring spoons as you will need a 1/64 tsp which is 25 mg and a 1/32 tsp which is 50 mg. A normal dose is typically 25 to 50 mg and is taken 30 minutes before bed, as it has an anti-cortisol function and will increase GABA levels for a good night’s sleep.

Unfortunately, this vendor frequently runs out of product, and if that’s the case, then you can use Simply Progesterone by Health Natura. It’s premixed with vitamin E and MCT oil. Again, while Health Natura states that its product is for “topical use only,” I recommend applying it transmucosally, by rubbing it on your gums.

If you are a menstruating woman, you should take the progesterone during the luteal phase or the last half of your cycle, which can be determined by starting 10 days after the first day of your period and stopping the progesterone when your period starts.

If you are a male or non-menstruating woman you can take the progesterone every day for four to six months and then cycle off for one week. The best time of day to take progesterone is 30 minutes before bed as it has an anti-cortisol function and will increase GABA levels for a good night’s sleep.

This is what I have personally been doing for over a year with very good results. I am a physician so do not have any problems doing this. If you aren’t a physician you should consult one before using this therapy, as transmucosal progesterone therapy requires a doctor’s prescription. Also, during pregnancy, it’s imperative to discuss the use of progesterone with your physician. Do not experiment on your own!

Your Daily Choices Matter

While medical interventions can be crucial, don’t underestimate the power of your daily habits in preventing preterm birth. Your lifestyle choices can significantly impact your pregnancy outcomes. If you’re at risk of gestational diabetes mellitus (GDM), which is a risk factor for preterm birth, consider adopting a healthy diet rich in fiber.

Studies have shown that dietary fibers can reduce the risk of GDM, decrease preterm birth, and significantly increase gestational age.^9,10 Regular physical activity, combined with a balanced diet, can help manage your weight gain during pregnancy. This not only reduces your risk of GDM but may also lower your chances of developing pregnancy-induced hypertension, which is another risk factor for preterm birth.

If you’re a smoker, quitting is one of the most important steps you can take. Women who continue smoking during pregnancy have a significantly higher risk of preterm birth compared to those who quit. Remember, every positive change you make, no matter how small it might seem, can contribute to a healthier pregnancy and reduce your risk of preterm birth.

Building on the promising findings about aspirin, let’s delve deeper into other strategies that can help safeguard your pregnancy against preterm birth.

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#Aspirin #Safe #Alternative #Flu #Shots #Pregnant #Women

Editor’s Note: This article is a reprint. It was originally published April 5, 2017.

In 1972, the Clean Water Act¹ was passed to regulate pollution discharged into U.S. waterways, and to set standards for surface water. The Act is supposed to ensure clean water for swimming and fishing in the U.S., but after more than four decades of regulation and oversight, waterways are in serious trouble.

As tap water is extracted from these waterways, it may test positive for a large assortment of chemicals, including fluoride, radiation, heavy metals, agricultural runoff and disinfection byproducts.

Unfortunately, that’s the short list. More than half of the 300−plus chemicals currently detected in U.S. drinking water are unregulated.² Almost every year red flags are raised across the U.S. over toxic drinking water, triggered by varying reasons.

Fish and other wildlife also demonstrate the ramifications of out-of-control water pollution, and there’s cause to believe chemical pollution is affecting human health as well.

The sources of pollution are many, ranging from agricultural runoff and industrial releases to outworn pipes, firefighting foam and pharmaceutical drugs, and even the chemicals used during water treatment.

Amount of Untreated Wastewater Released Into the Environment Is Staggering

However, as polluted as the U.S. waterways have become, the global problem is even worse. According to the United Nations (U.N.) World Water Development Report released in March 2017:³

“Continuing ‘business as usual’ means allowing overwhelming neglect to worsen. It is estimated that well over 80% of wastewater worldwide (over 95% in some developing countries) is released to the environment without treatment. The consequences are alarming.”

As our waterways are connected, and pollution travels, this issue is not one confined to the area where the dumping occurs. Water contaminated with bacteria, nitrates, solvents and phosphates is being discharged from rivers and lakes into the oceans, with devastating results.⁴

For instance, the pod of Southern Resident Killer Whales,⁵ also called orcas, living in Puget Sound off the coast of Washington state, have been steadily declining. Without any new calves since 2012, the population of the pod has reached a dangerously low number of 78⁶ in 2014.

In one paper published in 2017,⁷ scientists detailed large growths of microbes in the whale’s lungs, including antibiotic resistant bacteria and fungi, carrying a pathogenic risk to the already floundering whale population in the Sound.

The scientists believe much of the whale lung bacteria — collected from the orca’s breath as they surfaced — is the result of human sewage.

“It is noteworthy that within 30 miles of the study area the city of Victoria, B.C., does not have a secondary sewage treatment facility, and instead discharges primary treatment product from the resident population of approximately 360,000 to the Salish Sea.

A correlation may exist between the lack of secondary treatment for sewage entering the Salish Sea and the presence of antibiotic resistant bacteria within … breath samples,” the scientists write.⁸

Contributions to Sea Sewage Being Made from Washington State

Secondary sewage treatment kills many more pathogens before being released into the rivers and oceans. However, while a regional sewage treatment plant is now planned for Victoria, B.C., there has not been one in place for decades. But it isn’t only poorly planned sewage treatment that causes issues in the environment.

On February 9, 2017, power outages caused pumps taking effluent from the sewage plant in King County, Washington, to fail. This resulted in flooding in the plant that handles Seattle.

By the time the automatic gate shut off the incoming sewage, the damage to the plant was catastrophic.⁹ Fifteen million gallons of raw sewage flooded the plant, submerging light fixtures on the ceiling.

Hundreds of millions of gallons of raw sewage was also diverted to Puget Sound after the gate closed, as the flow was directed to an emergency bypass. Since the flood, 235 million gallons of untreated waste water and 30 million gallons of raw sewage have been dumped into Puget Sound — forcing the already endangered pod of killer whales, and thousands of other marine animals, to live and feed in polluted waters.

World Water Day Brings Attention to a Global Problem

Although an unfortunate occurrence, the Washington debacle is by no means unique. In 2017, charges were brought against a private wastewater treatment company for deliberately falsifying wastewater samples and tests that resulted in polluting groundwater near Boston, Massachusetts.¹⁰

In an attempt to focus attention on the necessity of freshwater, and protecting our water resources, the U.N. adopted a resolution in 1992, declaring March 22 World Day for Water.¹¹

The consequences of drinking polluted water are severe. E. coli contamination of the water supply in Walkerton, Ontario, in 2000 is one example of what can happen when individuals without proper formal training are placed in charge.¹²

A small, rural community of Walkerton, reliant almost exclusively on groundwater, fell victim to a devastating outbreak of E. coli after cow manure washed into a shallow water supply well.

Five years later the system managers pleaded guilty to criminal charges. More than 2,300 people became ill, and seven died from the contamination, which was initially blamed on foodborne illness. People were then advised to drink more water to avoid dehydration. It was another three days before the water supply was suspected and a boil order was issued.

Each year in the U.S., there are an estimated 12 to 18 million cases of waterborne illnesses. According to professor of microbiology, Joan Rose, Ph.D., the answer to the problem would be a massive and costly investment in the infrastructure of the water supply:¹³

“… in the U.S. alone, it’s estimated that what is needed is $70 per person per day for 10 years. In developing countries it’s far more. Access to clean water is a central stabilizing force in societies and lack of access destabilizes societies.

As a microbiologist, I believe that the provision of safe drinking water is the basic building block of a healthy and successful society.”

Should Wastewater Be Treated and Released or Reused?

The question of cost only grows each year the infrastructure remains unaddressed. The U.N. proposes that instead of dumping wastewater back into the environment, we harvest the nutrients and usable material before the water is treated and reused.

The argument for reusing wastewater is built on sustainability and reducing cost. The Blue Plains Advanced Wastewater Treatment Plant has already started the process, as seen in the video above. The World Water Development Report 2017 states:¹⁴

“Wastewater can also be a cost-efficient and sustainable source of energy, nutrients, organic matter and other useful by-products. The potential benefits of extracting such resources from wastewater go well beyond human and environmental health, with implications on food and energy security as well as climate change mitigation.

In the context of a circular economy, whereby economic development is balanced with the protection of natural resources and environmental sustainability, wastewater represents a widely available and valuable resource.”

Wastewater Could Be a Source of Reusable Phosphorus

One of the important resources found in wastewater is phosphorus. This mineral is an essential nutrient for plant growth, which is why many fertilizers include phosphorus. Unfortunately, the demand for the mineral is rising twice as fast as the population is growing. While widespread across the Earth, there are limited areas where it is found in concentrated form.

However, wastewater contains a significant amount, as phosphorus is one of the primary ingredients in detergents. Removing and reusing phosphorus from wastewater would not only increase supply, but would also reduce the risk of algae blooms, which are becoming more common in lakes and rivers. As nutrient−dense phosphorus is dumped into waterways, algae multiplies, subsequently using up dissolved oxygen in the water and killing the fish.

The U.N. proposes that removing and recovering phosphorus, nitrogen and other nutrients from wastewater could prevent hyper-growth of plants in lakes and rivers and provide a unique business opportunity to recuperate a finite resource essential for agriculture.

Michigan Tracks E. Coli Water Contamination

Walkerton, Ontario, is not alone in their fight against E. coli in the groundwater and watersheds that provide drinking water for the community. In a unique attempt to track watershed water pollution threats, Michigan’s Department of Environmental Quality produced an online tool that allows you to identify areas where water quality is impaired by E. coli contamination.¹⁵

E. coli is an indicator of fecal pollution from human or animal waste, and is an indicator of other pathogens in the water. The tool, Michigan E. coli Pollution and Solution Mapper,¹⁶ isn’t intended to track immediate results of water contamination in rivers or beaches, but rather to indicate if the groundwater in your area has exceeded acceptable levels of E. coli in the past.

Joan Rose is a water quality expert at Michigan State University. She finds where there is fecal contamination, there are often harmful viruses. Rose warns that even boating in such waters is dangerous, saying:¹⁷

“We can find about 150 viruses in fecal pollution. We find viruses like hepatitis and salmonella. Even people boating on polluted waters can get sick. It can be ingested by touching the water, then touching the mouth or eye.”

Symptoms of an E. coli infection may appear between one and four days after exposure and include abdominal cramping and sudden and severe diarrhea that may turn bloody, loss of appetite, nausea and vomiting.¹⁸

Most healthy adults recover spontaneously with supportive care, but young children and the elderly are at risk of developing life-threatening kidney failure from the infection, or may succumb to significant dehydration.

Filtration at Home — More of a Necessity Than a Luxury

Since most water sources are severely contaminated, filtering water prior to use couldn’t be more important. If you have well water, it is prudent to have it tested for contaminants. You can get local drinking water quality reports for public water supplies from the U.S. Environmental Protection Agency.¹⁹

If you live in a home or community with older water pipes, or near a military base or other sites that use PFC (perfluorinated chemicals)-laced firefighting foam, it is more likely your water is contaminated.

If you can afford only one filter for your home, most experts recommend a shower filter, as showering aerosolizes contaminants and chlorine in the water, giving them direct access to your body through your lungs. Drinking water gives your body a fighting chance to remove toxins through organs of elimination.

Ideally, your best bet is to filter the water at both the point of entry into your home and the point of use. This means installing filters where water enters your home and again at your kitchen sink and showers.

If your water is from a municipal source, it also affects your indoor air quality, courtesy of evaporating chlorine from toilets, showers, baths, dishwashers and washing machines. Evaporated chlorine forms chloroform gas and chlorine vapors that increase your risk of asthma, airway inflammation and respiratory allergies. It’s important to open your windows for five to 10 minutes each day, summer and winter, to help remove the gasses and improve your indoor air quality.

One of the best water filters I’ve found so far is the Pure & Clear Whole House Water Filtration System, which uses a three-stage filtration process — a micron sediment pre-filter, a KDF water filter, and a high-grade carbon water filter²⁰ — to filter out chlorine, detergent byproducts and other contaminants.

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#Untreated #Sewage #Global #Environmental #Threat

Editor’s Note: This article is a reprint. It was originally published January 17, 2017.

Many Americans dutifully recycle their plastic bottles and newspapers, but when it comes to food and yard waste toss them directly in the trash.

While it seems like a banana peel here and pile of spoiled greens there would do little in the way of environmental harm, food waste is actually the second largest component of waste sent to U.S. landfills, making up 18% of the waste stream, according to the U.S. Environmental Protection Agency (EPA).¹

Yard trimmings make up another 7%. When combined, this organic waste makes up the largest share of U.S. trash, more than any other material, including paper and plastic.

In all, the food waste alone amounts to more than 30 million tons of waste entering U.S. landfills every year. This is particularly tragic since food and yard waste is easily recycled, though not by placing it in a recycling bin at your curb.

It’s actually quite simple to “recycle” these types of organic materials right in your own backyard. It’s called composting, and it’s being taken up on a large scale slowly but surely across the U.S.

Large-Scale Composting Is Catching On

At the Prince George composting facility in Maryland, which already processed thousands of tons of yard waste daily, food scraps are accepted.

In a project that started several years ago, twenty-five commercial customers have been sending food scraps (and even pizza boxes), such as coffee grinds and vegetable peels, to be naturally composted into a valuable natural resource. According to The Christian Science Monitor:²

“… [A] dearth of landfill space, friendly public policies, social pressures and other factors are beginning to spur industrial-scale efforts to turn trashed food into something useful.

For example: California, Connecticut, Massachusetts, Vermont and Rhode Island have banned some large food producers and other large businesses, such as convention centers and supermarkets, from throwing away food, making composting a popular alternative.”

Curbside recycling programs will soon expand to collect food waste alongside your paper towel rolls (and soiled paper products, including paper towels, are often compostable, too).

Residential food composting programs have been tested in a number of U.S. cities, including New York City, Austin and Milwaukee, and more than 180 communities collect food waste from residences.³ Many of the programs started out by allowing residents to add food scraps to their yard waste recycling bins.

In the city of Oak Park, Illinois, for instance, a residential food scraps program was tested in 2012 and expanded as a subscription service in 2013. By 2017, about 740 households and six multi-family buildings participate.

The organics recycling service costs an additional $14 per month and is diverting an estimated 10 pounds of food scraps and soiled paper per household/per week from landfills to composting.⁴

Composting Yields Impressive Benefits

Composting food waste is about far more than simply conserving limited landfill space. For starters, when organic materials sit in landfills, bacteria break them down into methane gas, which is the third largest source of U.S. emissions.⁵ So cutting back on the amount of organics entering landfills cuts back on these emissions.

Also important, food waste can be turned into a valuable resource — compost — that is otherwise wasted. Although often described as fertilizer, compost is actually most valued for its organic matter content.

While it reduces fertilizer use, it also enhances the chemical, physical and biological properties of soil, according to the Institute for Local Self-Reliance (ILSR).⁶ Topsoil loss and erosion are major concerns in the 21st century, leading to watershed problems and threatening “our ability to sustain life on Earth,” ILSR noted.

“Advancing composting and compost use is a key sustainability strategy to create jobs, protect watersheds … improve soil vitality and build resilient local economies,” they continued. In their 2014 report, “The State of Composting in the U.S.,” ILSR highlighted many of the benefits of amending soil with compost:⁷

• Improved soil quality and structure
• Erosion and sedimentation control
• Improved water retention
• Reduced chemical needs
• Cutting non-point source pollution

Composting Helps Soil Absorb Carbon

The Marin Carbon Project in Northern California, which began in 2008, revealed how valuable composting is to communities. Researchers applied one-half inch of compost over land used for grazing cattle and have been observing the land for more than a decade.⁸

Forage on the composted areas increased by 40% to 70%, year after year. The change was so dramatic that the cattle herds tended to feed primarily in the areas that had been treated with compost.

The project also revealed increases in the amount of water-holding capacity in the soil, which are a major benefit in the drought-prone area.

Also significant, increases in soil carbon were also noted. It’s estimated that one-third of the surplus carbon dioxide in the atmosphere stems from poor land management processes that contribute to the loss of carbon, such as carbon dioxide, from farmlands.⁹

So-called carbon farming is a simple premise that involves using agricultural methods like composting that naturally trap carbon dioxide in the ground (for decades, centuries or more), while also absorbing it from the air.

The process, known as “carbon sequestration,” could help mitigate greenhouse gas emissions while regenerating the soil and more.

Other benefits, including increased plant productivity and reduced need for commercial feeds, were also seen. If it can be done in California, it can be done elsewhere as well, with radical benefits to the environment.

Compost Tea for Improving Soil Health

Green Pastures Farm in Rucker, Missouri, is another poster child for composting. Through the use of compost, rotational grazing and other natural methods for improving soil biology, they raise grass fed beef and other livestock without the use of any chemical fertilizers or herbicides.

The use of compost tea, which is basically the liquid from compost steeped in water, proved to be particularly beneficial for increasing soil health. Farmer Greg Judy told Holistic Management International:¹⁰

“One pound of properly made compost can make 300 gallons of compost tea. You only need 30 gallons/acre of the tea if the soil is completely broken … roots don’t die back when a plant is grazed if the soil is healthy. The plant just exudes food for the soil life through the roots.

It still maintains its root structure and can still access water and minerals below ground to grow more forage above ground! This opens up a whole new way of looking at grazing, particularly in drought-prone areas.

The compost tea can improve any soil, anywhere, so the possibilities are amazing! Since land is the biggest expense in ranching, if you can grow double your forage with compost tea, you’ve just bought yourself a whole new ranch for very little money.”

Barriers to Large-Scale Composting

With immense benefits and potential to transform the way food waste is handled in the U.S., why haven’t more large-scale composting programs been started? As ILSR pointed out:¹¹

“The potential to expand composting is enormous. The U.S. disposes of 164 million tons of garbage per year. Almost half the materials Americans discard — food scraps, yard trimmings and soiled paper — is compostable.”

However, there are many barriers standing in the way of expansion (none of which are insurmountable). Richard Flammer, a composting consultant, told the San Diego Reader:¹²

“… [F]actors including low ‘tip fees’ at local landfills, a lack of composting facilities near population centers, lack of coordination among a host of different waste service providers and ‘poorly-written or nonexistent zoning and local land use restrictions’ all contribute to a relatively low participation rate in composting across the county.”

In many areas, it still costs more to compost food waste than it does to throw it in the landfill (although the opposite is true in some cities). There’s also a catch-22 going on, in which firms are reluctant to invest in composting facilities until they know they’ll have a guaranteed supply of organic material to support it. However, city governments are reluctant to begin collecting the organic material until they know there’s a facility to compost it.¹³

You Can Compost in Your Own Backyard

Ideally, city-wide recycling programs will soon expand to collect food and yard waste along with other recyclables, with the organic material being sent to composting facilities. You don’t, however, need to wait for this to happen to begin reaping the benefits of compost in your own backyard.

You can compost in a pile, in a box or a ready-made tumbling composter bin. The latter is very convenient but can cost upward of $200. Less expensive options include making your own from wood, recycled plastic, or even chicken wire.

Tumblers (rotating drums) are great because they make aeration a breeze — all you have to do is turn the drum every few days, which takes less effort than turning a pile with a fork or shovel. They are also much faster to compost; you can get great compost in as little as one to two weeks, while the piles will take many months to digest.

Many local municipalities also have bins available for a reasonable price. For the best moisture and temperature regulation, select bins that hold at least one cubic yard.

Your compost zone should be conveniently located, as close as possible to your source of raw materials (kitchen scraps, lawn clippings or soiled paper products) where it won’t be too much of an eyesore. If you are using piles or bins, I recommend having two of them as then you’ll have a place to put fresh scraps while one full “batch” of compost finishes curing. Happy composting!

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Imagine a world where the sight, smell or texture of most foods triggers intense anxiety or disgust. For individuals with Avoidant/Restrictive Food Intake Disorder (ARFID), this is their daily reality. ARFID, which is sometimes described as “selective eating disorder,” is a complex condition that goes beyond simple picky eating.

It’s characterized by a persistent failure to meet nutritional needs, often resulting in significant weight loss, nutritional deficiencies or even dependence on supplements or tube feeding.

Unlike some other eating disorders, ARFID isn’t driven by body image concerns or a desire to lose weight. Instead, individuals with ARFID may avoid foods due to sensory sensitivities, fear of choking or vomiting, or a general lack of interest in eating. This can lead to a severely restricted diet, social isolation and significant health complications.

As awareness of ARFID grows, it’s crucial for both the public and health care professionals to understand its symptoms, challenges and effective coping strategies.

What Causes ARFID, the ‘Silent Eating Disorder’?

It’s estimated that 0.5% to 5% of children and adults have ARFID,¹ which is considered a relatively new diagnosis. It was added to the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders — a publication by the American Psychiatric Association that provides standardized criteria for the classification and diagnosis of mental health disorders — in 2013.²

“I would call this the silent eating disorder because it’s very prevalent, but it’s the least studied, and it’s the least talked about, and it’s the least funded at a federal research level,” said Stuart Murray, associate professor of psychiatry and behavioral sciences at the University of Southern California and director of the Translational Research in Eating Disorders Laboratory, told CNN.³

The exact causes of ARFID are not fully understood, but research suggests it likely results from a complex interplay of biological, psychological and environmental factors. Biological factors may include sensory sensitivities, genetic predisposition and neurological differences in taste or smell processing.

Hormone studies have also found abnormally high levels of substances that promote fullness (like Peptide YY, cholecystokinin and oxytocin) and low levels of hunger-stimulating hormones (like ghrelin) in ARFID patients, which may contribute to the disorder’s development or persistence.⁴

Psychological factors often play a significant role as well,⁵ with ARFID frequently co-occurring with anxiety disorders, autism spectrum disorders or obsessive-compulsive tendencies. A systematic review published in European Eating Disorders Review found, for instance, that anxiety disorders occur in 9% to 72% of ARFID patients, while autism affects between 8% and 54.75% of people with ARFID.⁶

Traumatic experiences with food, such as choking incidents, can also contribute to its development. Jennifer Thomas, with the Eating Disorders Clinical and Research Program at Massachusetts General Hospital, explained in Psychiatric Annals:⁷

“One of the first patients I ever saw with avoidant/restrictive food intake disorder (ARFID) was an 11-year-old girl who presented to my team’s hospital-based eating-disorder clinic with precipitous weight loss. She had recently choked on a pork chop during a family dinner and subsequently developed an intense fear of eating most solid foods. She told me, with wide eyes, that she was terrified to eat even a single grain of rice.

As I took her history, I learned from her parents that she had been a lifelong ‘picky eater’ (with a strong preference for plain foods such as buttered pasta) and had always had a small appetite.

Unlike most patients we saw at our clinic in those days, this girl was extremely distressed by her weight loss and eager to gain it back. Thus, her clinical presentation stood in stark contrast to most of our other patients, whose eating-disorder behaviors were maintained, in part, by an unrelenting desire to be thin.”

Environmental factors, including early feeding difficulties, parental anxiety about feeding or limited exposure to varied foods in early childhood, may also increase the risk of ARFID.⁸

Additionally, certain temperamental traits like high sensitivity, rigidity in routines or perfectionism may predispose individuals to develop this disorder. It’s important to note that ARFID can develop at any age and isn’t always linked to a specific triggering event, making each case unique in its origins and manifestation.

What Are the Signs and Symptoms of ARFID?

The condition manifests differently in each person, but there are several common signs and symptoms to be aware of. The most obvious is a highly restricted diet, often limited to a small number of “safe” foods. These safe foods may be of a particular color, texture or brand. Individuals with ARFID might refuse entire food groups, such as fruits, vegetables or proteins, leading to nutritional imbalances.

ARFID goes beyond picky eating, however, reaching debilitating levels of food avoidance. “A picky eater might be able to eat around a certain food on their plate, or they might be able to have a little bit of it,” Murray told CNN. “Somebody with ARFID might not be able to eat anything on the plate if a food that’s deemed to be unacceptable is on the plate.”⁹

Physical symptoms of ARFID can include significant weight loss or, in children, failure to gain weight or grow as expected. Gastrointestinal issues are common, as are signs of malnutrition such as fatigue, weakness or hair loss. In severe cases, individuals may require nutritional supplements or even feeding tubes to maintain their health.

Emotionally and behaviorally, people with ARFID often display high levels of anxiety around food and eating situations. They may avoid social events involving food, struggle with eating in public or experience panic when presented with new or feared foods.

Unlike people with anorexia nervosa, individuals with ARFID typically don’t express concerns about body image or weight gain. Instead, their food avoidance may stem from a fear of choking, vomiting or experiencing other negative consequences from eating.

Living with ARFID Involves Health Risks and Social Hurdles

Individuals with ARFID face multiple challenges that extend far beyond mealtime. The severely restricted diet typical of ARFID can lead to significant nutritional deficiencies, potentially causing a host of health complications. These may include:¹⁰

Anemia	Weakened immune system
Osteoporosis	Electrolyte imbalance
Low blood pressure	Cardiac arrest
Delayed puberty	Organ damage

Growth delays are common in children with ARFID, while adults may experience unhealthy weight loss and muscle wasting. The body’s lack of essential nutrients can also impact cognitive function, leading to difficulties with concentration, memory and overall mental acuity.

Further, social situations often become a source of extreme anxiety for those with ARFID. Attending social gatherings, or even family meals can be incredibly stressful experiences. This social isolation can lead to feelings of loneliness, depression, and low self-esteem. In professional settings, business lunches or team-building events centered around food can become obstacles to career advancement.

For children and teenagers, school cafeterias and birthday parties can be particularly challenging, potentially impacting their social development and peer relationships. The psychological toll of ARFID shouldn’t be underestimated. Many individuals with this disorder experience intense anxiety around food, which can generalize to other areas of life.

The constant worry about encountering unfamiliar foods or being pressured to eat can be exhausting and overwhelming. This chronic stress can exacerbate existing mental health conditions or contribute to the development of new ones.

Additionally, the misunderstanding and lack of awareness surrounding ARFID can lead to feelings of frustration and isolation, as individuals may feel that others don’t understand or take their struggles seriously. This can create barriers to seeking help and support, potentially prolonging the duration and severity of the disorder. Clare Liedstrand, who suffers from ARFID, told Inspire the Mind:¹¹

“Living with ARFID can feel very isolating. Many social events revolve around food, so it’s nearly impossible to avoid questions about eating. As a result, social anxiety often co-occurs with ARFID because people become increasingly self-conscious about their eating.

This isn’t helped by the fact that our choices are frequently scrutinized by those around us. People often comment on my portion size … or the lack of condiments on my food. While I’m usually open to answering questions and helping people understand, I don’t always want to discuss the details of my disorder with strangers …

Eating privately is often easier than answering questions or hearing others comment … The process of … eating … publicly can be incredibly stressful, which makes doing so an act of courage for many of us.”

Natural Approaches to ARFID Treatment

Treatment for ARFID typically involves a multidisciplinary approach, combining psychological interventions with nutritional support. Cognitive behavioral therapy (CBT), which helps to modify behaviors, thoughts and emotions, adapted for ARFID has shown promising results.¹²

This therapy helps individuals challenge and change their negative thoughts and behaviors around food. Exposure therapy, a key component of CBT for ARFID,¹³ gradually introduces feared or avoided foods in a controlled, supportive environment. This step-by-step approach helps individuals build confidence and reduce anxiety around eating.

Family-based treatment, originally developed for anorexia nervosa, has been adapted for ARFID with positive outcomes, especially for young children.¹⁴ This approach involves the entire family in the treatment process, educating them about the disorder and teaching strategies to support the individual at home. Parents or caregivers play a crucial role in meal planning, encouragement and creating a positive eating environment.

Additionally, occupational therapy can be beneficial, especially for those with sensory sensitivities.¹⁵ Occupational therapists can work on desensitization techniques and help individuals develop strategies to cope with challenging food textures or smells.

Nutritional counseling is another cornerstone of ARFID treatment. A holistic health care practitioner can work with the individual to gradually expand their diet while ensuring nutritional needs are met.

This might involve creative meal planning, food chaining¹⁶ — linking accepted foods to new ones with similar properties — and supplement recommendations when necessary. Some find success with mindfulness and relaxation techniques, which can help manage anxiety around eating.

Yoga, meditation and breathing exercises can also be valuable tools in reducing stress and creating a more positive relationship with food. While recovery from ARFID can be a long process, these natural approaches offer hope and have helped many individuals expand their diets and improve their quality of life.

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Ozempic and Wegovy, which contain the glucagon-like peptide 1 receptor agonist (GLP-1RA) semaglutide, continue to be blockbuster drugs for Danish pharmaceutical giant Novo Nordisk. A May 2024 report from Forbes noted that the company’s overall sales doubled compared to the previous year, collecting a whopping $1.35 billion.¹

While these options may seem convenient, the fixation on weight loss “magic bullets” may be doing more harm than good. Published research² has shown that semaglutide can increase your risk of serious gastrointestinal adverse events. One recent study suggests these drugs can put your vision at risk, too.

Ozempic May Increase Your Risk of Blindness

In a retrospective study³ published by JAMA Ophthalmology on July 3, 2024, researchers suggest there’s an association between semaglutide intake and non-arteritic anterior ischemic optic neuropathy (NAION) among Type 2 diabetics and/or obese and overweight participants.

For context, NAION is a condition marked by loss of blood flow to the optic nerve, which is the neural pathway connecting your eyes to your brain. Once blood flow is disrupted, blindness (without pain) can suddenly occur. According to Brightman and Women’s Hospital, NAION causes “significant loss of vision in one eye immediately waking up in the morning,” and that the loss remains stable once it occurs.⁴

In the JAMA Ophthalmology study, the authors selected papers published from December 1, 2017, to November 30, 2023 with a total of 16,827 participants. From this population, 710 were diagnosed with Type 2 diabetes, and 194 of them were prescribed semaglutide. Moreover, 979 were overweight or obese, and from this number, 361 were prescribed semaglutide.⁵

After accounting for covarying factors such as gender, age, systemic hypertension and hyperlipidemia, researchers determined the cumulative frequency of NAION from the population. Results showed that in the Type 2 diabetic subset, 17 NAION events occurred. In the overweight/obese subset, 20 NAION events were recorded.⁶

Using a model to calculate the risk of developing NAION, the analysis showed startling results. Semaglutide can substantially increase your risk of NAION compared to other conventional medications for diabetes and obesity. According to the researchers, using this drug will make you 4.28 times more likely to develop NAION if you’re diabetic, and 7.64 times more likely if you’re overweight/obese.⁷

Note, however, that the study was observational. “Future study is required to assess causality,” the researchers said, as they didn’t go into the specifics of how semaglutide can lead to NAION. However, the study still has merits — all NAION cases prescribed with semaglutide were confirmed by experienced neuro-ophthalmologists. To their knowledge, this study is the first to look at the link between semaglutide and NAION.⁸

A Closer Look Into the Link Between Semaglutide and Retinopathy

While the JAMA Ophthalmology study was the first to investigate the link between semaglutide and NAION, it’s not the first instance other researchers discovered a link between semaglutide and eye damage, specifically in the context of diabetic neuropathy.

For example, a 2023 study⁹ published in Diabetologia noted that during the trial phase of semaglutide (back in 2016), the drug was observed to increase the risk of retinopathy, especially when you’re already diabetic. In another study,¹⁰ semaglutide was linked to significantly higher rates of retinopathy complications, such as blindness and vitreous hemorrhage.

What are the factors contributing to this complication? According to a study published in the World Journal of Diabetes, uncontrolled Type 2 diabetes may be a contributing factor when semaglutide is taken. Specifics include longer diabetes duration, higher initial HbA1c in the blood and higher insulin-treatment rate when the trials began.¹¹ In short, if you’re already chronically diabetic, taking Ozempic can significantly increase your risk for retinopathy.

Interestingly, the study highlights the crucial role of gut health with managing diabetes, and how a healthy gut may help lower the risk of diabetic retinopathy:¹²

“Gut dysbiosis, i.e., the chronic disequilibrium within the many different microbial colonies, seems associated with several inflammatory/metabolic diseases and central nervous system (CNS) disorders, including retinopathy as an expression of the emerging concept of the so-called ‘microbiota-retina axis.’

Indeed, as longstanding diabetes is associated not only with retinopathy but also with significant intestinal dysbiosis, relevant changes in the bacterial population might trigger the onset of retinopathy via their influence on the lipid content of both retinal and CNS tissues …”

Inhibiting Your GLP-1 Receptor May Have Other Side Effects

Taking GLP-1RAs can be disastrous to your health. A 2021 study¹³ published in the Journal of Investigative Medicine noted that that these drugs can increase your risk of gastroparesis (stomach paralysis), a condition that slows or stops the movement of food from your stomach to the small intestine.

The study presented two patients. The first is a 52-year-old woman with well-controlled diabetes. She visited the clinic of the researchers, hoping to solve her post-meal epigastric pain, which was marked by fullness, bloating and nausea. Upon tracing her medical history, they discovered that she had been taking semaglutide injections for a month before her symptoms appeared.¹⁴

After testing, it was discovered that semaglutide caused delayed gastric emptying. Consequently, the drug was stopped for six weeks, and another round of tests showed that gastric emptying improved.¹⁵

The second patient, a 57-year-old female, had a similar case. She had Type 2 diabetes for 16 years and had been taking weekly dulaglutide (another GLP-1RA) injections for 15 months. Tests revealed that the drug caused delayed gastric emptying, and stopping the injections normalized gastric movement.¹⁶

Another study,¹⁷ published in JAMA, noted that in addition to gastroparesis, GLP-1RAs can also increase the risk of biliary disease, pancreatitis and bowel obstruction. EudraVigilance, the European Medicine Agency’s system for monitoring adverse reactions in drugs, also noted metabolic, nutritional, urinary, cardiac and eye disorders associated with semaglutide.¹⁸

Other published studies have linked GLP-1RAs in the development of pancreatic carcinoma¹⁹ and acute kidney injuries.²⁰ Rodent studies have also shown Wegovy to cause thyroid C-cell tumors at doses similar to those used in humans and is a contraindication for patients with a history of medullary thyroid carcinoma.²¹ Moreover, Wegovy’s product label warns users of the following adverse reactions:²²

Acute pancreatitis	Acute gallbladder disease
Hypoglycemia	Acute kidney injury
Hypersensitivity reactions, including anaphylactic reactions and angioedema	Diabetic retinopathy complications among Type 2 diabetics
Heart rate increase	Suicidal behavior and ideation

Boost Your GLP-1 Receptor Instead Through Polyphenol-Rich Foods

Going back into the role of your gut microbiome, boosting GLP-1 expression, instead of inhibiting it, may be better for weight loss. One way to do this is by colonizing your gut with Akkermansia muciniphila, a type of bacteria that naturally secretes a GLP-1-inducing protein. Researchers noted in a study published in the journal Nature Microbiology:

“A. muciniphila increases thermogenesis and glucagon-like peptide-1 (GLP-1) secretion in high-fat-diet (HFD)-induced C57BL/6J mice by induction of uncoupling protein 1 in brown adipose tissue and systemic GLP-1 secretion.”

The importance of Akkermansia in supporting gut health cannot be emphasized enough. In my interview with Georgi Dinkov, I explain why Akkermansia is such a keystone species. However, many people lack this specific microbe, which I believe is caused by insufficient energy production, resulting in oxygen leakage into the gut.

Certain foods, particularly those rich in polyphenols, can nourish the growth of Akkermansia in your gut and support overall health. Healthy sources include berries, broccoli, apples, ginger, onions, green tea and carrots.²³ A study²⁴ published in the International Journal of Molecular Sciences explains why Akkermansia is linked to better health:

“Akkermansia muciniphila is a mucosal symbiont considered a gut microbial marker in healthy individuals, as its relative abundance is significantly reduced in subjects with gut inflammation and metabolic disturbances.

Dietary polyphenols can distinctly stimulate the relative abundance of A. muciniphila, contributing to the attenuation of several diseases, including obesity, Type 2 diabetes, inflammatory bowel diseases, and liver damage.”

Nature Already Has Its Own Ozempic

A naturally occurring compound found in goldenseal, barberry, Oregon grape and tree turmeric, berberine has been dubbed as “nature’s Ozempic” because of its ability to support weight loss naturally.²⁵ According to a study published in Molecules,²⁶ its properties may help with the management of Type 2 diabetes, obesity, atherosclerosis, cancer and cardiovascular complications. The researchers outline how these benefits occur:

“It positively contributes to elevated levels of fasting, postprandial blood glucose, and glycosylated hemoglobin, while decreasing insulin resistance. It stimulates glycolysis, improving insulin secretion and inhibits gluconeogenesis and adipogenesis in the liver; by reducing insulin resistance, berberine also improves ovulation.

The antiobesity action of berberine has been also well-documented. Berberine acts as an anti-sclerotic, lowering the LDL and testosterone levels. The alkaloid exhibits an anti-inflammatory property by stalling the expression of cyclooxygenase 2 (COX-2) and prostaglandin E2.”

These findings have been verified in other published research as well. According to one systematic review, berberine may help regulate blood sugar levels and improve insulin sensitivity.²⁷ This is an important factor because insulin resistance is closely linked to weight gain and obesity, and addressing these may improve insulin sensitivity, and thus, weight loss.²⁸

Another study²⁹ published in Frontiers in Cellular and Infection Microbiology found that berberine may help “alleviate the pathological conditions of metabolic disorders, and the mechanism is related to the regulation of gut microbiota.” Moreover, berberine’s ability to regulate the gut microbiota may boost its absorption.

Minimize Linoleic Acid Intake for Better, Long-Term Results

I believe that the elusive magic bullet for weight loss the world is chasing will not exist in our lifetime. As the evidence has shown, relying on drugs that alter your body’s essential functions puts you at risk of debilitating health issues. And once you get off Ozempic/Wegovy, you’re likely to gain back the weight you’ve lost. According to a report,³⁰ most people who stop semaglutide injections regain two-thirds of lost weight — a phenomenon known as “Ozempic rebound.”

For safer, healthier weight loss, it’s important to address one of the biggest factors currently driving the obesity epidemic — excess consumption of linoleic acid (LA). It’s an omega-6 fat found in seed oils widely used in cooking. Prominent examples include soybean, cottonseed, sunflower, rapeseed (canola), corn and safflower oil.³¹

In addition to avoiding any food cooked or made with these oils, ditch the processed foods, fast foods and restaurant foods. If you absolutely must go out to have a meal, check out the Templeton List,³² which lists restaurants known for their healthier food offerings. They consider criteria such as locally sourced, sustainable ingredients and usage of healthy oils in cooking.

Finally, I recommend minimizing your LA consumption to below 5 grams (or even better, below 2 grams) per day, which is similar to what our ancestors’ intake before the widespread appearance of chronic health conditions plaguing modern society today. To learn more about the danger of LA, read my article “Linoleic Acid — The Most Destructive Ingredient in Your Diet.“

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Editor’s Note: This article is a reprint. It was originally published May 24, 2017.

If you are using a cotton swab to clean out your ears, you’re certainly not alone. But, contrary to popular belief, cleaning your ears is not only unnecessary, it is potentially damaging to your ear canal. It can be particularly dangerous for children. Inside your ears are tiny little hairs that help keep your ear canal clean of debris and wax. In fact, when left alone, wax in your ear will naturally migrate out where it can easily be wiped away.

However, sticking a foreign object in your ear, like a cotton swab, poses a potential risk to your hearing. You could potentially damage the thin skin in the canal and/or the tiny bones in your middle ear (ossicles) that transmit sound. Research has discovered that nearly three dozen children are seen every day in emergency rooms (ER) across the U.S. after damaging their ear canals or ear drum with a foreign object, most frequently a cotton swab.

What’s Behind the Drum?

In this short video you’ll see the outer ear structures, essential for the initial stage of hearing and the area where cotton swabs cause the most harm. Your ear is a complex structure designed to gather sound waves and funnel them through a delicate bony structure, sending signals to your brain that are interpreted as sound and language. Each part of your ear has a specific function that enables hearing.

The outer ear is shaped to help funnel sound waves from the environment through a small canal to the tympanic membrane. Along the walls of the ear canal are tiny hairs called cilia that help transport wax and debris out of the canal and into the outer structure.

The tympanic membrane is also called the ear drum. When sound hits this membrane, it begins to vibrate, transmitting sound waves into the middle ear.¹ These waves cause three small bones in the middle ear to vibrate, transmitting the sound to a fluid-filled cochlea.

Tiny hairs in the cochlea pick up the sound waves and transmit this information to your auditory nerve, which communicates the data to your brain. At the end of this process your brain interprets the information — all of which happens in milliseconds.

Three Dozen Children a Day Visit the ER After Ear Injuries Related to Cotton Swabs

Damage to this delicate system may happen easily with a simple cotton swab. In one study, researchers found nearly three dozen children are seen every day by emergency room physicians after damaging their ear canals by inserting a foreign object,² and many times the object is a cotton swab.

In the majority of the cases, children were using cotton swabs themselves to clean their ear canals.³ The remainder of the injuries happened when children were playing with the cotton swabs or fell with a swab in their ear. The researchers concluded:⁴

“Despite warnings against the use of CTAs [cotton-tipped applicators] in the ear canal and use of CTAs by children, these injuries continued to occur. Additional injury prevention strategies through further parent/caregiver and child education are warranted.”

The highest rate of injuries is to children up to age 3,⁵ who likely are imitating what they see their parents doing. The injuries the researchers uncovered ranged from minor to severe, but nearly all children were discharged home from the ER without requiring hospitalization.

The number of visits for this injury has changed over the past 20 years. There were nearly 10,000 ER visits in 1990. This number rose to over 17,000 in 2001, but dropped to just over 12,000 in 2010.⁶ Approximately 40% of the time children presented complaining they felt like something was stuck in their ear.

If It’s Smaller Than Your Elbow, Don’t Use It

When a foreign object is inserted into the ear canal, it can damage the cilia in the canal, making it more difficult for wax and debris to be removed naturally. Any foreign object that enters the ear canal will also push wax further back toward the ear drum, where it muffles sound and creates hearing problems.

Removing wax that gets packed near the tympanic membrane must be done in your doctor’s office. This is a difficult and sometimes painful procedure. The situation also makes diagnosing an ear infection difficult or impossible unless the wax is removed.⁷ When wax is pushed far enough into the ear canal it can come to rest against the tympanic membrane, triggering discomfort or pain that is similar to an ear infection, as well as reducing your hearing.

There are several other methods of ear cleaning you may have heard about that are equally inadvisable, such as ear candling, which involves lightly inserting a lit ear candle (a hollow linen or cotton tube soaked in paraffin or wax) into your ear canal. Some believe this may draw out wax and impurities from your ear.

However, experts typically warn against this procedure and I wholeheartedly agree. Risks include eardrum perforations, burns, plugging your ear with wax and injury to your ear canal from dripping wax.⁸ Delay in seeking medical care using these treatments may increase the risk for long-term damage.

Irrigation with a syringe may be safe, but there is a risk of developing a painful episode of swimmer’s ear, an infection of the outer ear canal, if the canal is not properly and thoroughly dried. Generally, there is no need to rinse your ears. My advice is, if it’s smaller than your elbow, it’s best to keep it out of your ear.

Damage May Lead to Hearing Loss

Another potential danger from using cotton swabs or other mechanical devices to remove wax from your ear is if you puncture your ear drum. This membrane exists to protect the three tiny bones in the middle ear from bacteria and debris. While the membrane will heal naturally after being punctured, the damage done during the incident, and damage to the small bones from debris entering the middle ear after the incident, can lead to significant hearing loss.

While the study indicated most children were discharged home as the injury didn’t require hospitalization, follow-up hearing testing was not part of the study protocols. According to the researchers, nearly all patients were treated and released, but this did not imply some of the injuries were not serious.⁹

Potential risks from delayed treatment of a severe injury include perforation of the ear drum, hearing loss, dislocation of the small bones in the middle ear and fascial nerve paralysis. If a retained foreign body is removed in a timely fashion, there typically are not complications.

However, if they are not removed, this type of injury has been linked to intracranial complications, including brain abscess and fatal meningitis. The ear is a sensitive area, and the risk of damage is high. It’s time to dispel the myth that cleaning your ears at home is necessary.¹⁰

Using Cotton Swabs Outside the Ear

If you aren’t using cotton swabs to clean your ears, what can you use them for? Women can clean up makeup mistakes, such as mascara, eye shadow and cover-up, or for repairing nail polish mistakes. Cotton swabs also help you apply blemish cream more accurately, avoiding excess dryness and flakiness.

Cotton swabs can also be used to clean things around the house. For example, they are handy to clean your computer keyboard, get dust and grime out of the small areas of your car’s interior or the inside of your hair dryer.¹¹

If you have a zipper that’s stuck, put a little lip balm on the tip of a swab and rub it over the teeth of the zipper to get it unstuck easier. There is no need to pull out a paint brush to touch up a small area on your wall — a cotton swab does the trick, and it can just be thrown away when you’re done.

The same is true for arts and crafts work. A cotton swab may accurately place fabric glue, paint polka dots or be used as a paint brush for your youngest child. The cotton swab can become a part of the artwork too. Check out Pinterest for some really creative ways to use swabs that are easy on your ears.¹²

If you enjoy aromatherapy, you can make your own therapy-on-the-go by saturating a swab with essential oil and carrying it in a zipper-type plastic bag.¹³ Lavender may help you relax before flying or peppermint may help put a little zip in your step during an afternoon at work.

Safe Ways to Clean and Dry Your Ears

As you consider the options you have at home to keep your ears clean and dry, remember to refrain from putting anything into your ear canal as it can cause significant damage and increase your risk for hearing loss. If you have a buildup of wax near the eardrum you may experience pain or a feeling of fullness.

Some fluids may help to soften the wax so it may naturally migrate out of the canal. These liquids include saline solution, coconut oil, hydrogen peroxide or olive oil. Do not use solutions or irrigate your ear if you have a tube in the ear drum, have diabetes or have a weakened immune system.

Under these circumstances, it is best to see an ear, nose and throat doctor. Use a moist cotton ball to wipe out your outer ear as wax migrates out of the canal.

When getting out of the shower, you may be tempted to dry your canal out with a cotton swab, but there is better way to accomplish this without risk of damage. Use a hair dryer set on warm and low for a minute or two aimed at your ear canal. This may also help reduce your risk of developing swimmer’s ear.

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