Your doctor may have recommended that you take a particular supplement, like Vitamin D, because your blood may have shown to have an insufficient quantity of this important nutrient. You can also easily find a variety of consumer products on your own, with lots of claims about how they can help your health. It is important that you use these products wisely – https://www.nccih.nih.gov/health/using-dietary-supplements-wisely.
Studies have shown some benefits for particular substances for specific health-related conditions, however, there is not a magic pill out there that will keep you healthy and prevent all diseases.
A nice visualization that condenses a lot of research into dietary supplements based on scientific studies is here https://informationisbeautiful.net/visualizations/snake-oil-scientific-evidence-for-nutritional-supplements-vizsweet/. The bubbles correspond to different supplements and their impact on a particular health condition. The bigger the bubble, the more popular the supplement. The higher on the list you see the bubble, the better evidence there is that the product works. Hover and click on each bubble to see the evidence in the form of a scientific study. Before taking any product, it is important to do some research.
Dietary supplements are also regulated differently by the Food and Drug Administration – they do not have to be proven to be effective to prevent, treat, or diagnose any health condition. Be wary of claims on the package, since many are not supported by scientific evidence.
In order to eat safely, practice the four principles: clean surfaces and fruits/vegetables, separate meats and seafood from other foods, cook to the right temperature, and cool or refrigerate food promptly – http://www.fightbac.org/food-safety-basics/the-core-four-practices/.
Food allergies happen when the immune system of the body reacts to the food as an antigen (something that’s not supposed to be there) and produces an allergic response. That response can be fairly mild, like itching, or severe, like anaphylaxis. If you know you are allergic to something, make sure to read warning labels, let a waiter know, read ingredients lists, and carry an epinephrine injector with you for emergencies.
Food intolerance, or food sensitivity, can happen when people have a difficult time digesting a certain food. Symptoms happen in the digestive system, not the immune system, and can be bloating, gas, and diarrhea. One common intolerance is lactose intolerance, when people can’t digest large amounts of lactose found in dairy products.
You may have heard people talk about organic food or GMO’s and wondered whether you should change your habits. To make sense of all the labels and controversies, we will define these terms.
Processed food is an expansive category that spans from minimally processed foods that have been made easier to eat or store (e.g. pasteurization, fermentation, refrigeration) to ultra-processed foods (typically ready-to-eat foods that may have lower nutrient density like sugary beverages). However, it is not correct to say that all processed foods are bad for us. In many cases, processing can make a food safer, help foods last longer and prevent spoilage, and even add nutrients to foods. In some cases, especially for people who have limited time and money, processed foods can improve their nutrient intake. To know which processed foods are right for you, make sure to read the labels on foods you buy. https://nutritionsource.hsph.harvard.edu/processed-foods/
Organically produced food has a legal meaning according to the United States Department of Agriculture (USDA). In general, that means fruits and vegetables that have been produced without the use of chemical fertilizers and pesticides, and meats, seafood and dairy produced with organic feed and without the use of hormones. In order to display the USDA certified organic logo, the company has to undergo a review by the USDA to ensure compliance with the rules.
From USDA.gov
For consumers, it is usually clear that organically produced food is more expensive. But is it better for our health? Organic foods do contain fewer pesticide residues when tested (though still below safety thresholds), but studies have found different results when it comes to nutrition – some studies have found no differences in nutrient levels, while others have found higher amounts of antioxidants and Omega-3 fatty acids – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880. This question is yet to be resolved.
The acronym GMO stands for genetically modified organisms. Farmers have genetically modified many crops by the process of artificial selection for hundreds of years. However, science has now allowed faster genetic modification by allowing genes to be inserted or deleted in the lab. The purpose for this is usually to provide more yield for crops, resist pests and common plant diseases and thus require less pesticide use, and boost nutritional value. A law passed in 2016 has made it mandatory to label products produced with GMO crops – in the US most corn, soybean and cotton crops are GMOs (many others may also be produced using GM seeds). All foods produced in this way have to pass Food and Drug Administration clearance in order to be sold. Research has not shown there to be any health issues from eating GMO foods – https://www.nytimes.com/2018/04/23/well/eat/are-gmo-foods-safe.html.
While GMO foods are widely considered to be safe, some controversies have arisen based on how the companies that own patents for GM seeds have chosen to enforce their intellectual property – through suing small farmers. Another concern about GMOs is that insertion of other genes into crops may cause allergies – this has yet to be seen in humans or animals.
Local food is generally food that has been produced or grown in close proximity to where people live, but definitions vary. The 2008 Farm Act defined it as being grown within 400 miles of your location, but many people consider 100 miles to make more sense. Local food is often sold in farmer’s markets, through community supported agriculture, or in small local stands and may be produced on urban farms. Some argue that because local food has to travel fewer miles during distribution, that this reduction in greenhouse gas emissions (CO2 and methane), can help slow climate change. While it’s true that emissions are reduced be eating more locally, a greater impact on climate change would be to switch to a vegetarian or semi-vegetarian diet. https://blogs.ei.columbia.edu/2012/09/04/how-green-is-local-food/
What about the word “natural”? Surely foods that are natural are going to be better for our health! In legal terms, the word natural does not have any definition, so any type of food, including highly processed food, can be labeled natural.
What have you heard about these types of food? Remember, food choice is personal and everyone has to eat! Try to meet your nutritional needs with what works for you.
It is important to prevent injuries when you exercise. There are traumatic injuries that can happen suddenly and overuse injuries that happen from repetitive motions. As a first line of treatment for overuse injuries, you can try RICE – rest, ice, compression and elevation. However, it is important that you see a healthcare professional as well, to make sure nothing serious is going on.
Wear a helmet or other protective gear when riding a bike, skateboard, roller blades and other activities that can result in injuries. Wear the safety clip attached to treadmills – they will stop the machine if you get too far from the safety bar.
Make sure to drink enough water before, during, and after exercise. You probably don’t need to increase your protein intake unless you decide to become a body builder. However, eating or drinking a small amount of protein-rich foods can be helpful with muscle recovery. Make sure you are eating enough carbohydrates for energy.
If you decide to use dietary supplements to enhance performance, first read this https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/. Know that dietary supplements may not always work as you expect, so consider carefully. Using medications like anabolic steroids or human growth hormone to enhance performance is unwise and may lead to health problems.
In order to make educated and wise decisions about healthcare and health products and services, we must be able to get good information. With the Internet, there has never been more freely available information. But not all of that information is correct. Nevertheless, most of us reach for Dr. Google when we have a health question. How can we get the best information out there?
First, you should be skeptical of news pieces about health, especially if it’s something that sounds too good to be true. Read more or listen here – https://www.wnycstudios.org/story/breaking-news-consumers-handbook-health-news-edition. In particular, look to multiple news sources, try to find the original research and not just news summaries, and learn about the information in a wider context of other health information.
As you read health information, ask yourself the following questions:
Who wrote/made this? Is there evidence provided? Does it come from a scientific study? Is it recent? Who funded it?
Second, you can always ask your doctor what source of health information they recommend. Nowadays, many doctor’s offices have a way for you to email your doctor for quick questions and answers, if you don’t have a face-to-face appointment coming up.
Third, look things up on search engines (which include Google, Bing and others), using these tips – https://blog.library.si.edu/blog/2013/09/20/5-tips-for-better-searching/. An important tip is to use search terms effectively. Try different search terms and synonyms, using AND, OR and NOT when searching, using parentheses for phrases, and so on. One important thing to note is that AI tools like ChatGPT and other large language models are not the same as search engines. They provide answers to your questions based on whether something sounds like natural speech, not based on accuracy.
You may have had health insurance for a long time, you may be covered under your parents’ plan, you may get it through Medicaid or Medicare, or maybe you don’t have it. But what is health insurance?
Most of the time, if you can get a health insurance plan through your employer, that will be a better deal than getting it on your own. What should you look for when trying to select a plan? https://www.nerdwallet.com/article/health/choose-health-insurance. Consider a few things as well – do you have a known chronic condition? What is your budget for healthcare? Are you generally healthy and don’t visit the doctor often? What is your financial situation at any given moment?
You may be eligible for a plan through Medicaid or Medicare (if you are over 65 years of age).
You may also decide to shop for a plan through the marketplace established by the Affordable Care Act – the New York State marketplace is here. Some information for young adults and about the essential plan can be found on the site.
Healthcare costs in the US are very high, usually much too high for an individual to afford. This video explains some reasons why.
One view of medical care is that if something is wrong, you can go to the doctor to get better. The medical definition of health is often just the absence of a particular disease.
However, there is another view of health and wellness – this is the view that sees wellness as a combination of several dimensions, and sees the interaction of the person and their environment. In this view, we not only want to cure an illness, we want to prevent it from happening if possible. This is the public health model of health.
We can think of prevention as a behavior that eliminates or lowers the chances that a disease will happen in the first place (primary), or behaviors that lead to a disease being discovered early and thus treated early (secondary).
Examples of primary prevention are vaccination, wearing condoms, putting on sunscreen and hand washing. Examples of secondary prevention are Pap smears, mammograms, and other screening tests.
There are several types of complementary or CAM approaches.
Natural products includes various products like herbs, dietary supplements, probiotics and so on. These tend to be the most common CAM practices that people try.
Some CAM practices can be considered their own medical system. Examples include Traditional Chinese Medicine, Ayurveda, homeopathy and others. These systems have their own philosophies about what causes health and disease, often incorporating a belief in some kind of vital force like qi, and will likely contain a large number of different types of treatments. These systems are often considered holistic, because they think of the person as inextricable linked to a vital force that connects them to the environment, and because the body, mind and spirit are closely connected.
Traditional Chinese Medicine includes practices like acupuncture, massage, herbal remedies, and several other components.
Ayurvedic medicine is one of the oldest systems of medicine still practiced in the world. It came from India and contains several practices like yoga, meditation, herbal and natural products, diet and so on.
Homeopathy is a holistic system which was developed in Germany about 200 years ago. Treatments mainly consist of highly diluted remedies.
You’ve decided to go see a doctor or other healthcare provider. Maybe it’s just time for a check-up. Maybe you are not feeling well. Whatever the reason, here are some ideas to make the most out of your visit.
Think about your reason for the visit, prepare ahead of time, try to focus on what brought you in – https://www.npr.org/2019/07/03/738497630/how-to-get-the-best-from-your-doctor. Before the visit, it’s important to know your own medical history, your family history, and collect a list of medications you are using day to day (including dietary supplements).
Learn how to ask questions! Sometimes the visits are short, and you forget to ask something you wanted to know about. Try to write down your questions before the visit so that doesn’t happen. Some sample questions are here – https://www.ahrq.gov/questions/10questions.html.
If you are nervous about something, it may be helpful to bring someone with you to the visit. Having two sets of ears can help you to remember some of the important things your doctor may tell you. You can also take notes during your visit, especially if you are getting a prescription, the doctor is sending you for a test or procedure, or they tell you something unfamiliar. Finally, you can ask for a printout or visit summary, or check the patient portal to see what happened during the visit.
As a patient, you have certain rights. In general, you have the right to get medical care if you need it, and to refuse specific kinds of care. You have the right to an informed decision – that is, your healthcare providers should tell you your diagnosis, the risks and benefits of possible treatments, and the success rate of a treatment if there is a known one. You have the right to privacy of your medical information and the right to view your medical records.
We all have to seek professional healthcare sometime. But how do we find a healthcare provider we really like and trust?
Think about a good experience you’ve had at the doctor’s office, urgent care, or hospital. What stood out to you as a good quality for your healthcare provider?
Think of a bad experience. What did you find frustrating? What would you change, if you could?
Building a relationship and trust with your healthcare provider can take time. Think of the first visit as a way to determine whether you might be a good fit. Observe the organization at the office and the communication style of people who work there. And after the appointment, reflect on how it went and what could have gone better. We all deserve a healthcare provider who will listen to us and help us, so if you are not satisfied, it is fine to look for someone else.
