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• Dementia cases in the U.S. are expected to double by 2060, and poor diet is considered a risk factor.
• A new study suggests that people who eat more processed red meat have a 13% higher risk of dementia and cognitive decline than those who don’t.
• Swapping one serving of processed red meat for nuts or legumes was associated with a 19% reduced risk of dementia.

The number of new cases of dementia diagnosed in the United States each year is projected to double by 2060, reaching 1 million cases annually.

Various factors drive dementia risk, but there is evidence to suggest that diet may play a role.

A new study has found that those who eat more red meat, particularly processed red meat, may be at higher risk for dementia and cognitive decline compared to those who consume little to no red meat.

The findings build on prior evidence linking processed red meat consumption and dementia risk, which were presented in July 2024 at the Alzheimer’s Association International Conference in Philadelphia. The latest results of this research were published on January 15 in Neurology.

“Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health,” Dong Wang, MD, ScD, senior author of the study and researcher at Brigham and Women’s Hospital in Boston and an assistant professor of medicine at Harvard, said in a press statement.

“Our study found processed red meat may increase the risk of cognitive decline and dementia, but the good news is that it also found that replacing it with healthier alternatives, like nuts, fish and poultry, may reduce a person’s risk.”

Processed red meat increases dementia risk by 13%

For the study, Wang and colleagues enlisted a group of 133,771 people who had an average age of 49. They did not have dementia at the beginning of the study. The group was followed for up to 43 years.

Out of the 133,771 study participants, 11,173 developed dementia.

Every two to four years, participants were asked to keep a food diary detailing what they ate and how often they ate it.

The researchers considered unprocessed red meat as beef, lamb, pork, or hamburger. Processed red meat was defined as:

• hot dogs
• sausages
• salami
• bacon
• bologna
• other processed meat products

A serving size was considered 3 ounces, which is roughly the size of a deck of cards.  

The researchers adjusted for other factors for cognitive decline along with age and sex.

They concluded that participants who were found to eat the highest amount of processed red meat had a 13% greater risk for developing dementia when compared with their peers who ate the lowest amount of meat.

For meat that wasn’t processed, there was no difference in dementia risk between those who ate, on average, less than half a serving per day and those who ate one or more servings a day.

How processed red meat affects cognitive function

Subjective cognitive decline means a person says they have memory or thinking problems before any obvious decline is significant enough to show on standard tests.

To measure this, the researchers examined more than 43,000 people in the group with an average age of 78.

They took surveys twice throughout the study period in which they rated their own thinking skills and memory.

After adjusting for other risk factors, age, and sex, the researchers found that those who ate an average of 0.25 servings or more of processed red meat each day had a 14% higher risk of subjective cognitive decline compared with those who ate an average of less than 0.10 servings of processed red meat a day.

To measure the participants’ objective cognitive function, the researchers enlisted just over 17,000 members of the group to take memory and thinking tests four times throughout the study period. The average age of this group was 74, and the participants were all female.

Objective cognitive functions refer to how well the brain can solve problems, remember, and think.

After adjusting for other risk factors like sex and age, the researchers concluded that eating higher amounts of processed red meat was associated with quicker brain aging in the area of global cognition (overall cognitive ability) by 1.61 years per additional serving of processed red meat daily.

With each additional serving of processed red meat, the area of verbal memory aged 1.69 years. Verbal memory refers to the memory of words and language.

The link between diet and dementia

Experts not involved in the new study say the findings make sense.

“It is not surprising that processed red meats can negatively affect brain health. Processed red meats are often high in fats, sodium, and sugars, which are already known to have adverse effects on the body,” Jasmin Dao, MD, PhD, a pediatric and adult neurologist at Miller Children’s & Women’s Hospital Long Beach, CA, and MemorialCare Long Beach Medical Center, told Healthline.

“We are still learning about the diet and dementia connection. Many studies suggest that our diet choices can greatly affect our brain health. Healthy eating has been associated with improvement in our cognitive processing. Conversely, greater ultra-processed foods (those with artificial colorings or additives, high fructose corn syrup) intake can be damaging to the brain cells with corresponding cognitive decline and dementia,” Dao continued.

The study is the latest in a growing body of research examining the health impacts of consuming red and processed red meats.

“It is fairly well known that red meat, and especially processed red meats, are highly inflammatory, are associated with increased risk for type 2 diabetes, cardiovascular disease, and also may increase the risk for plaques in the brain which are associated with dementia and/or cognitive decline,” Dana Hunnes, PhD, a senior dietitian at the UCLA Fielding School of Public Health, told Healthline.

“An additional relationship is between trimethylamine N-oxide (TMAO) and its association with increased development of dementia and Alzheimer’s disease. The higher sodium content of processed red meats increases blood pressure, reduces blood flow to the brain (cerebral perfusion), and potentially [leads] to vascular dementia. So, given these prior known associations, I’m not surprised at all,” Hunnes added.

Can you eat red meat and still be healthy?

For those who choose to eat red meat, experts say reducing the quantity of meat in the diet can be a good place to start for promoting cognitive health.

The researchers found that swapping one serving of processed red meat a day with a serving of legumes or nuts was associated with a 19% reduced risk of dementia as well as 1.37 fewer years of cognitive aging.

Swapping a serving of processed red meat for fish had a 28% reduced risk of dementia, and swapping for chicken had a 16% lower risk of dementia.

Heather M. Snyder, PhD, senior vice president of medical and scientific relations at the Alzheimer’s Association, told Healthline that a diet that promotes cognitive health is all about balance. Snyder wasn’t involved in the study.

“We have long encouraged eating a balanced diet — including foods that are less processed to ensure that our bodies get the needed nutrients — because they’ve been associated with a lower risk of cognitive decline. As research continues, we may uncover other dietary patterns that increase or decrease our risk,” Snyder said.

“There isn’t a single food or ingredient that, through rigorous scientific research, has been shown to cause, increase risk, prevent, treat or cure Alzheimer’s or other dementia. It is unlikely that one food will have a significant beneficial or detrimental effect on a disease as complex as Alzheimer’s,” she continued.

Associate professor Michael Woodward, MD, an honorary medical advisor for Dementia Australia and head of Aged Care Research and the Memory Clinic at Austin Health in Melbourne, Australia, told Healthline that diet is an important factor in cognitive health, but red meat is only one part of the puzzle of dementia risk. Woodward was likewise not involved in the study.

“Diet is definitely a protective factor against cognitive decline, and conversely, poor diet puts you at an increased risk. Also weight, which can be related to diet and exercise,” Woodward said.

“Being overweight is a risk factor. If you want to reduce your risk of developing cognitive decline, you need to have as Mediterranean a diet as possible, as many vegetables, fish, legumes, nuts, preferably white meat, such as fish or chicken, olive oil as your preferred oil. The Mediterranean diet is certainly beneficial,” he noted.

“Everybody should look at their diet and work out how well it aligns with a Mediterranean diet. Some red meat is, of course, quite permissible in a Mediterranean diet, but if you’re having large amounts of meat and large amounts of fat and starch with that, that may be something to look at. I would not recommend people automatically eliminate red meat from their diet to reduce their risk of cognitive decline. I don’t think we have enough data for that. I think we need to look at brain health in general, not just red meat consumption,” Woodward concluded.

Takeaway

Dementia cases in the U.S. are expected to double to 1 million new cases a year by 2060, with poor diet considered a risk factor.

Research suggests those who eat more processed red meat may be among those with an increased risk of dementia.

In a study of more than 133,000 people, those who ate the highest amount of processed red meat had a 13% greater risk of developing dementia when compared with their peers who ate the lowest amount of processed red meat.

Swapping one serving of processed red meat a day for nuts, legumes, or fish was associated with a reduction in dementia risk by 19% and 28%, respectively.

Norovirus, often referred to as the “stomach bug,” is a highly contagious…

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• Respiratory illnesses like influenza, COVID-19, and RSV are surging across the United States, according to CDC data.
• Norovirus, the notorious stomach bug associated with cruise ship outbreaks, has also been pegged to a large number of cases in recent weeks.
• Older adults and young children are the two most high risk groups for severe respiratory illness, which may require hospitalization.

Flu season might soon be dubbed “sick season” as a cocktail of respiratory viruses, including influenza, COVID-19, and respiratory syncytial virus (RSV), surges across the United States.

This, coupled with an outbreak of a highly contagious stomach bug known as norovirus, may make it seem like almost everyone you know is getting sick.

The latest data from the Centers for Disease Control and Prevention (CDC) indicate a steep rise in the number of positive influenza cases since December, showing a strong upward trend across the U.S. For other respiratory illnesses, including COVID-19 and respiratory syncytial virus (RSV), the overall activity level is at a “high” level, projected to increase during the winter months.

“It’s roaring along, that’s for sure. Influenza has been increasing over the last month and has really surged upwards,” William Schaffner, MD, a professor of preventive medicine and infectious diseases in the Department of Health Policy at Vanderbilt University Medical Center in Nashville, told Healthline.

Meanwhile, norovirus, known by a less flattering name, “winter vomiting disease,” has caused an unusually high number of outbreaks. During the first week of December, state health departments reported 91 outbreaks of norovirus, far more than the average of years prior.

Yet, despite the confluence of viral activity, this year appears to generally be in line with prior years, excluding the COVID-19 pandemic.

“It’s really not too much worse than other years,” Dean Winslow, MD, a professor of Medicine and infectious disease expert at Stanford Medicine, told Healthline.

Rising respiratory illness cases are typical

Flu season has been a regular part of the calendar season, but that all changed with the COVID-19 pandemic in 2020. Since then, the COVID-19 virus has continued on in the background, regularly flaring up, alongside flu, but not on the exact same timeline.

“It’s now part of our viral ecology, like these other viruses,” said Schaffner.

However, unlike flu and RSV, COVID-19 has historically had two yearly peaks.

“There’s a smaller one in the summer and then a somewhat larger one during the winter season. The others, influenza, RSV, and the many other common cold viruses, they increase during the winter season,” explained Schaffner.

Emergency department visits for COVID-19 are low compared to both flu and RSV so far this year, but they are increasing, according to the CDC. 

Still, Judith O’Donnell, MD, section chief of Infectious Diseases at Penn Presbyterian Medical Center and a professor of infectious diseases at the University of Pennsylvania, described the respiratory virus trends as “very typical.”

RSV is a leading cause of respiratory illness

RSV, which leads to hospitalizations for an estimated up to 80,000 children under the age of 5 annually, is a leading cause of respiratory-illness-related hospitalization at the moment.

Although healthy adults typically have little to fear from the disease, older adults and particularly young children can become extremely sick.

“The thing we really worry about is RSV in young children, less than six months of age. They can actually get very, very sick and develop a condition called bronchiolitis, infection and inflammation of the small airways,” said Winslow.

A new strain of norovirus is making people sick

In addition to respiratory illness, a novel strain of the stomach bug norovirus, known as GII.17[P17], has been linked to a large number of outbreaks in the past several weeks.

O’Donnell explained that norovirus appears more prevalent this winter compared to prior years.

Samples from 7 in 10 patients linked to norovirus outbreaks tested positive for the novel form of the virus, compared to the previously more common GII.4 strain.

“In contrast to respiratory viruses, this is an intestinal virus that involves your stomach and your intestines and colon. It’s extraordinarily transmissible from person to person and can survive on environmental surfaces,” explained Schaffner.

The virus spreads easily in enclosed spaces and close quarters and has frequently been linked to outbreaks on cruise ships. In fact, the cruise industry had one of its worst years on record for norovirus outbreaks, according to the CDC, with six confirmed norovirus outbreaks in December alone.

“Other similar populations include nursing homes, senior citizen centers, schools, and prisons. So, any of these enclosed or semi-enclosed populations can be the locus for a big outbreak,” said Schaffner.

How to reduce your risk of getting sick

To protect yourself from the myriad viruses floating around right now, take a multi-pronged approach.

For both COVID-19 and flu, getting vaccinated is the most effective way to prevent infection or reduce the severity of symptoms if you do get sick. While there is a vaccine for RSV, it is only approved for use in select populations. 

Additionally, your doctor may prescribe antiviral medications if you develop COVID-19 or flu. Paxlovid is prescribed for the former, while Tamiflu (oseltamivir) is prescribed for the latter.

There are also good habits to work on that will help in preventing infection of both respiratory viruses and norovirus.

“Wash hands frequently. Consider wearing a well-fitting mask if you must be out and have significant concerns about getting sick. Masking remains highly effective,” said O’Donnell. Avoiding large gatherings and staying home from work or school when sick is also important to limit the spread.

Sanitizing gels, sprays, and foams, can also help to inhibit the spread of respiratory viruses, but they are far less effective against norovirus.

“Most of the hand sanitizers are alcohol-based. But norovirus is a very hearty organism in terms of persisting in the environment, so the best thing from an individual perspective is very thorough handwashing,” said Winslow.

Takeaway

Respiratory illnesses caused by influenza, COVID-19, and RSV are surging across the U.S. Despite the high number of current cases, the statistics appear generally in line with years prior.

A novel strain of the stomach bug norovirus known as GII.17[P17] has also been linked to a high number of outbreaks in recent weeks. The virus is highly contagious and can cause severe diarrhea and vomiting. 

To limit your risk of respiratory illness, vaccinations for both COVID-19 and influenza are recommended. Frequent handwashing and avoiding social gatherings during peak season are also highly recommended to avoid getting sick.

• A new study estimates the global health impacts of drinking sugar-sweetened drinks.
• According to an analysis of 184 countries, 2.2 million new cases of type 2 diabetes were attributed to these drinks in 2020.
• Similarly, the researchers attributed 1.2 million cases of cardiovascular disease to sugar-sweetened beverages.

A new study published January 6 in Nature Medicine charts the metabolic and cardiovascular complications associated with sugar-sweetened beverages (SSBs).

The researchers found nearly 1 in 10 new cases of type 2 diabetes, and more than 3% of cardiovascular disease cases could be traced back to sugary drinks.

Latin America, the Caribbean, and sub-Saharan Africa were the most affected regions.

Beyond their staggering analysis, the authors also dig into the social and political issues that underpin the harm caused by sugar-sweetened beverages.

More than 300,000 global deaths from soda

The scientists involved in the current study had access to huge quantities of data, including dietary information from almost 3 million people.

They found that, on average, people consume 2.6 8-ounce (248-gram) servings of sugar-sweetened beverages (SSBs) per week. This varied by region from 0.2 per week in India, China, and Bangladesh to 17.4 in Colombia.

Intake varied by other demographics. Overall, sugar-sweetened beverage intake was higher among males versus females and younger versus older adults.

Higher education also played a role but varied geographically. Higher education levels correlated with greater SSB intake in sub-Saharan Africa, South Asia, Latin America, and the Caribbean. However, higher education was associated with lower SSB intake in the Middle East and North Africa.

When the researchers investigated the links to disease, they found that, in 2020, 2.2 million new cases of type 2 diabetes and 1.2 million cases of cardiovascular disease were attributable to drinking SSBs. 

The scientists also estimated that the drinks were linked to 80,278 deaths from type 2 diabetes and 257,962 deaths from cardiovascular disease.

“It is evident there continues to be a highly alarming global burden of type 2 diabetes and cardiovascular disease attributable to SSBs,” Lucy McCann, MD, registered associate nutritionist and clinical academic researcher, told Healthline. McCann wasn’t involved in the study.

“In addition to the serious health consequences SSBs are causing for individuals, they are also putting a vast strain on healthcare systems globally. The impact on healthcare systems cannot be overstated,” she noted.

Among larger nations, the largest increases in SSB-related type 2 diabetes cases per 1 million adults were seen in: 

• Colombia
• United States
• Argentina
• Myanmar
• Thailand

For SSB-related cardiovascular disease, the greatest increases in cases per 1 million adults were seen in:

• Nigeria
• Russia
• Colombia
• Thailand

McCann explained that the countries most affected by SSBs are “less well equipped to cope with the longer-term health costs associated with managing these conditions.”

For instance, in sub-Saharan Africa, more than 1 in 5 (21.5%) new cases of type 2 diabetes are attributable to SSBs. “This is a shocking amount,” McCann said, “particularly when compared with the considerably lower numbers only a few decades ago.” 

“A key driver of these increases is likely the commercial interests with lack of policy opposition. We are seeing these same patterns occurring all over the world,” she explained.

Soda is an ultra-processed food

Currently, ultra-processed foods (UPFs) are under heavy scrutiny, and for good reason — a myriad of studies have linked them to poorer health, including type 2 diabetes, obesity, and depression.

Recently, the picture has become more complex. UPFs come in a wide range of forms — from bread to jelly beans and protein powders to soda — and not all types are equally bad for health.

Researchers are now drilling down into the categories of UPFs to understand which are the worst offenders when it comes to health. 

For instance, a recent Lancet study from November 2024 looked at UPF consumption and type 2 diabetes. The authors found that not all categories were linked to an increased risk, but one of the worst offenders was SSBs.

By now, the evidence of a link between SSBs and type 2 diabetes is overwhelming. However, there is less information about how many people’s health has been affected, globally. The latest study helps fill this gap.

According to the new study, humans consume more than two servings of SSBs each week on average, making these beverages incredibly profitable. This also means that predatory marketing tactics are widespread.

In their paper, the authors explain that SSB intake has leveled off in high-income countries. To ensure beverage companies continue to profit, they have turned to developing countries, which explains why the health impacts in those regions are rising sharply.

They also write that, although some of these countries have implemented a sugar tax, the beverage companies simply pump more money into their advertising “to offset negative effects on sales.”

Beyond the impact on metabolic conditions, drink manufacturers also cause harm in other ways, as the authors outline here: “Clean water scarcity and commercial interests can go hand in hand: In one Mexican town, water scarcity was partly attributable to water concessions for soda companies.”

Healthy swaps for sugar-sweetened beverages

It is beyond doubt that sugary drinks are linked to poorer health outcomes.

“There is really no benefit to drinking sugary drinks,” Maddie Gallivan, a registered dietitian not involved in the study, told Healthline. 

“The amount of sugar they provide in one go (not to mention artificial additives) can have knock-on effects to your eating and drinking for the rest of the day,” she said.

According to Gallivan, they can also cause sharp spikes in blood sugar, “likely followed by an energy crash that leaves you feeling lethargic and craving more ultra-processed, sugary foods.”

“Swapping sugary drinks for healthier options like fruit-infused water, herbal teas, or kombucha (look for low-sugar varieties) can make a real difference to your sugar intake while offering added benefits like probiotics and polyphenols,” Gallivan advised.

“This study is a reminder of how simple dietary changes can have a powerful impact on improving your overall health and lowering your risk of disease,” she concluded.

Health risks of artificial sweeteners

Some soda brands have already significantly reduced their sugar content in some regions. However, they have replaced sugar with sweeteners like sucralose and saccharine.

Although artificial or so-called non-nutritive sweeteners were once thought to be inert — traveling through our gut without impacting us — this may not be true.

Recently, a number of studies and reviews have been published, concluding that non-nutritive artificial sweeteners are not chemically inactive and may influence the gut microbiome.

A recent study found that sucralose, in particular, was linked to DNA damage and increased cancer risk.

So, while “diet” and “low calorie” versions seem appealing, they may not be the healthiest answer. They also contain a raft of other ingredients that are unlikely to support health and have no nutritional value.

Takeaway

Drinking sugar-sweetened beverages is linked with an increased risk of type 2 diabetes and cardiovascular disease. They are causing millions of new cases and deaths each year, with little sign of slowing. 

In particular, the new research highlights the swift increase in these conditions in less developed countries and the over-sized influence of beverage companies in these regions.

“This should not be a paper that is published and ignored,” McCann said. “There is an urgent drive for more intensified, robust policy changes — particularly targeted at countries and sub-groups who are most impacted.”

• Certain whole foods become especially important for maintaining health during the winter season.
• Foods like root vegetables, citrus, nuts, and berries are high in nutrients such as vitamins A, C, and D and antioxidants that can bolster immunity.
• A strong immune system is key during colder weather because respiratory illnesses can flourish during this time.

The Centers for Disease Control and Prevention (CDC) reports that acute respiratory virus cases are currently high in the United States, with a growing number of people seeking medical attention for acute respiratory illness.

Around 1 million people in the U.S. are hospitalized every year for illnesses related to respiratory viruses. About 100,000 people die annually from these illnesses, ranging from influenza to COVID-19 and respiratory syncytial virus (RSV).

Most respiratory illnesses, like the common cold and the flu, occur during the winter months. A 2022 study notes that an immune response inside the nose is inhibited during colder weather, making upper respiratory illnesses more likely to occur.

William Schaffner, MD, an infectious disease specialist and a professor of medicine at Vanderbilt University in Tennessee, told Healthline that close quarters is one factor.

“We spend more time indoors, crowded together during the winter when it is cold outside,” Schaffner said. “To amplify that closeness, we travel, party, and gather with family and friends during this time of year. These close personal contacts provide ample opportunities for these respiratory viruses to spread from person to person.”

In addition, rhinoviruses and influenza viruses that cause respiratory illnesses tend to remain infectious longer in colder, drier weather.

“Winter is a time of low humidity, and it has been shown that virus particles remain suspended in the air longer in low humidity, thus increasing their ability to infect others,” Schaffner said.

Healthy diet improves immunity during winter

Following a balanced diet throughout the year is important for maintaining overall health, but a nutritious diet can be especially important during winter months.

Your body may experience a reduction in vitamin D due to less exposure to sunlight during the winter. There may also be a need to boost vitamin A and vitamin C during these colder months.

“Consuming a nutrient-dense diet is important all year. However, giving your body (including your microbiome) the nutrients it needs is essential to help build defenses against cold and flu come winter months,” said Kristin Kirkpatrick, registered dietitian at the Cleveland Clinic Department of Wellness & Preventive Medicine and president of KAK Consulting.

Kirkpatrick told Healthline that making sure you have a sufficient amount of nutrients is what is key.

“Vitamin D has been shown in studies to help with supporting immunity, and deficiencies in D have been shown to create a greater susceptibility to infections,” she said. “Vitamin C may play a role in building defenses against colds and can be found in citrus fruits, broccoli, leafy greens, berries, and tomatoes.”

“Fiber, especially prebiotic fiber as well as probiotics that can be found in fermented foods and dairy plays a role in better gut health, which in turn can help in supporting the immune system,” Kirkpatrick added. “Healthy fats may also play a role and can be found in avocados, nuts and seeds, fatty fish, and extra virgin olive oil.”

“Finally, what you put on and in your food can also boost antioxidant levels. Turmeric, cinnamon, ginger, oregano, rosemary, etc., may also help in boosting nutrient density,” she advised. “Staying healthy is also about what you take out — limiting or avoiding added sugar and alcohol will go far toward keeping your immune system where it should be.”

Leslie Young, MD, a pediatrician and primary care physician at MemorialCare Medical Group in Lakewood, California, agreed that vitamin D is an important nutrient during the winter, even more so than vitamin C.

“Vitamin D has been shown to prevent respiratory infections, including COVID and influenza,” Young told Healthline.

“In addition, vitamin D supplements have been proven to limit the severity of COVID infections. Vitamin D works by helping immune cells generate a more effective response against viruses.”

Young noted that foods rich in vitamin D include fish, eggs, and dairy products. He also recommends drinking plenty of water.

Best foods for your immune system

Serena Poon, a certified nutritionist and longevity wellness advisor, told Healthline the immune system should be the focus of a winter diet.

“Eating a diet that is full of antioxidant-rich foods, such as vegetables, fruits, and nuts can help protect your body from oxidative stress that can be detrimental to immune function,” Poon said.

“Additionally, research has shown that eating certain foods, such as foods that are high in polyphenols such as extra virgin olive oil, dark chocolate (in moderation), and green tea, can further build strength in the immune system. Gut health cannot be overlooked in a conversation about immune function,” she added.

David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA, said there isn’t one simple formula to follow for putting together the best winter diet.

“While there are no ‘best foods’ for lowering your risk of respiratory infections, there are many dietary guidelines worth following to achieve good nutrition. The key is not seeking the ideal single food, but rather having a balanced diet,” Cutler told Healthline.

There are several important food groups to lean on during the winter months that can help maintain immunity, according to experts interviewed by Healthline. Here are a few of them.

Vegetables

Vegetables, especially root vegetables that tend to grow better in winter months, are good sources of vitamins A, C and K.

These vegetables include carrots, Brussels sprouts, Swiss chard, radishes, and rutabagas.

In addition, Brussels sprouts are high in fiber, and rutabagas are loaded with potassium.

Poon added cabbage and sweet potatoes to the list. She said both can help reduce stress and boost the immune system.

Kirkpatrick noted that a low sodium soup with lots of vegetables is another healthy choice.

Leafy greens

Kale provides some of the highest nutrient content of all the leafy greens. It is packed with vitamins A, C, and K as well as vitamin B, fiber, and antioxidants.

Red cabbage is considered another healthy choice. It contains an assortment of vitamins as well as manganese and potassium. Poon added that cabbage, in general, contains antioxidants, fiber, and glucosinolates, which have anti-inflammatory properties.

Parsley contains various vitamins and other nutrients, including iron and calcium.

Spinach is another great source of vitamin C and antioxidants.

Kirkpatrick suggested including a plate of leafy greens with a lean protein such as salmon or chicken on top for lunch or dinner.

Fruits

Oranges, grapefruit, and lemons are among the citrus fruits that are rich in vitamin C as are tangerines and limes.

Kirkpatrick notes that vitamin C can also be obtained from broccoli, berries and tomatoes. Red bell peppers are another source.

Cutler added that many fruits as well as vegetables contain important minerals and antioxidants.

Poon suggests putting apples on your winter diet because they contain fiber and antioxidants in addition to citrus fruits such as oranges and lemons. She suggests adding a squeeze of lemon juice to your water.

Berries

Strawberries, blueberries, blackberries, and raspberries are all high in fiber and antioxidants and a good source of vitamins C and K1.

Kirkpatrick recommends adding berries to a bowl of steel-cut oats at breakfast. She also suggests trying berries for dessert instead of ice cream, pie, or cookies.

Nuts, healthy fats, and spices

Nuts, in particular almonds, can help boost the immune system.

Nuts are packed with vitamin E and also contain healthy fats. In addition, adults only need a handful of nuts to obtain significant health benefits.

Cutler said walnuts, flaxseed, and fatty fish are good sources of healthy fats. He also notes that lean protein such as fish, poultry, beans, lentils, and tofu can provide essential amino acids.

“Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that support gut health, which is closely linked to immune function,” he added.

Poon noted that avocados are another good source of healthy fats. She also highlighted spices as a great winter complement.

“Spices such as garlic, turmeric and black cumin seed can be used in cooking or in supplement form to support your body’s ability to fight off illness,” she said. “These spices also have a warming quality that can help balance out the cold properties of the season.”

Supplements can help support the immune system but should not replace the nourishment you get from a healthy diet.

If you do become ill with the flu, there are foods that can help you recover. Among them:

• broth
• chicken soup
• garlic
• vitamin D-rich foods (i.e., salmon, dairy milk, fortified oats)
• fruits and vegetables with vitamin C (i.e., oranges, red or green peppers, broccoli, lemon juice)
• yogurt

Other ways to stay healthy during winter

There are various ways to stay healthy during the colder weather of fall and winter.

The CDC emphasizes proper handwashing, distancing, good indoor air quality, and masks but also stresses the importance of vaccination against the flu, COVID-19, and respiratory syncytial virus (RSV).

“The best and most important way to protect ourselves, our families and friends, and our communities from the impact of these annual viral epidemics is to be vaccinated,” Schaffner said.

Bolstering your immune system with adequate nutrients and a healthy lifestyle is also key.

Getting enough sleep, exercising regularly, avoiding tobacco smoke, and minimizing alcohol are ways to ensure your immune system remains strong enough to fight off respiratory illnesses.

Staying hydrated by drinking an adequate amount of water throughout the day is also essential.

“During the colder winter months, it’s especially important to nourish not only your physical body but also your emotional and spiritual well-being,” Poon said. “Winter is a time when we naturally slow down, reflecting the rhythms of nature. It’s a season to turn inward, to rest, and to rejuvenate — not just physically but on every level of our being.”

Takeaway

Winter is a prime time for respiratory illnesses like colds and the flu.

These illnesses tend to flourish because people gather indoors in colder weather, and lower temperatures make it easier for viruses to multiply.

Getting adequate sleep and daily exercise can help bolster the immune system. Drinking plenty of water and consuming a healthy diet of root vegetables, citrus fruits, berries, and nuts may also help ward off respiratory illnesses.

• Debby Parker lost over 67 pounds by following the LifeMD weight management program.
• She is 8 pounds away from her goal weight.
• Today, she feels physically and mentally stronger than ever.

Debby Parker maintained a healthy weight until she began perimenopause at 35 years old.

“[After] that, it was downhill, and now, I’m 61 years old, and there was nothing working,” she told Healthline.

Over the years, Parker tried clean eating, intermittent fasting, working out, and other fad diets without success. In 2024, she found herself weighing 210 pounds and living with high blood pressure, high cholesterol, and prediabetes.

“[I] was at the point that I had become so obese…when I got on all these meds to try to save my own life, I just hit a wall. I was thinking about taking my life…I had tried everything,” she said.

As a mental health professional who supports women living with disordered eating, Parker knew her situation was dire. With the help of her partner, Valencia, they found the virtual platform LifeMD and joined for access to its weight management program.

Through the program, Parker received support from a physician and a prescription for the anti-obesity medication Mounjaro.

By the end of 2024, she had lost 67 pounds and was closing in on her goal weight of 135 pounds.

“Right now, I am healthy, my blood pressure is down, my cholesterol’s down, and I’m no longer pre-diabetic,” she said. “To look at myself now and where I was in May, I can’t even believe I’m the same person…I feel accomplished. I feel supported.”

Why LifeMD’s weight loss program worked for her when other efforts were unsuccessful

After the first three weeks of taking Mounjaro, Parker connected with her LifeMD doctor to discuss side effects and how she felt emotionally and mentally. Because she experienced side effects such as nausea, vomiting, cramping, and constipation, the doctor made some adjustments.

“With GLP-1 therapies requiring regular check-ins, our model ensures consistent, accessible care that traditional primary care settings often cannot provide,” Anthony Puopolo, MD, president at LifeMD, told Healthline.

He said the program’s focus extends beyond losing weight and aims to improve total body health by emphasizing its “6S” Framework for Health, which includes wellness consultations and educational resources on the below six elements of a healthy and balanced life.

1. Sleep
2. Sustenance
3. Sweat
4. Stillness/self-talk
5. Stress management
6. Social interactions

“By addressing the root cause of the disease and contributing factors, we empower our patients to achieve sustainable, meaningful progress that benefits their overall well-being,” said Puopolo.

In addition to losing weight, Parker found that turning negative self-talk into positive self-talk was most impactful during her weight loss journey. Her provider encouraged her to celebrate her successes as she lost weight and improved her health along the way.

“Even though I’m a therapist, my own self-talk can be just awful, but [the encouragement] they offer is great,” said Parker.

A major obstacle regarding treating obesity is the pervasive societal stigma connected to it, said Joseph Zucchi, physician assistant and clinical supervisor at Transition Medical Weight Loss.

“This stigma often leads to the false narrative that obesity is simply a result of a lack of willpower. In reality, obesity is a complex, chronic disease,” he told Healthline. “Our bodies often react to weight loss attempts by increasing hunger hormones and cravings, creating a physiological battle against our own biology.”

Overcoming the stigma associated with GLP-1s

Mounjaro is the first prescription anti-obesity medication Parker has taken. While she knows stigma around GLP-1 drugs exists, she said the results prove their worth for her.

“There’s nothing wrong with taking medication if you’ve done all you can do. There’s nothing wrong with asking for help,” she said.

Feelings of shame prevent many people from seeking treatment or embracing options like medications due to fear of judgment, said Zucchi. Because obesity is a complex, multifactorial condition influenced by genetics, metabolism, lifestyle, and environmental factors, he said it’s essential to work with a provider who can offer personalized care.

“A one-size-fits-all approach often fails because each person has different challenges and may also have varying responses to a particular diet, exercise, or medication,” Zucchi said.

Because GLP-1s can cause people to lose 15-20% of their body weight on average by reducing hunger and cravings, proper nutrition is vital to optimize progress and body composition when losing weight, said Zucchi.

“For example, proper protein intake is important to prevent muscle loss, balance blood sugar, and promote fullness. Hydration and fiber intake through fruits and vegetables are also crucial for bowel regularity and overall health,” he said.

Additionally, exercise, especially resistance training, is essential for maintaining muscle and bone density while losing weight.

“It’s not just about weight loss but about achieving healthy body composition and optimal overall health,” Zucchi said.

Inspiring others to take control of their health

For those at a loss when it comes to weight management, Zucchi said there are effective treatments available.

“This journey is about progress, not perfection. It’s okay to stumble, and it’s okay to adjust your plan along the way,” he said.

Focus on small, achievable goals, be kind to yourself, and celebrate every victory, no matter how small, he added.

“Remember, your worth is not measured by the number on the scale. Your health and well-being are a worthwhile pursuit, and a better future is within reach,” said Zucchi.

Parker can relate personally as she embraces her newfound optimal health. She also relates professionally while working with clients who are living with overweight or obesity.

“[They] are doing all the right things, but they’re not able to see the changes, and then you get the depression and disappointment and negative self-talk,” she said.

Because she has taken the journey herself, she is able to connect with and inspire her clients.

“It makes me more compassionate for my clients who are at the end of the road and don’t know what to do,” said Parker. “[I] encourage them…[and tell them] you can make that sacrifice for your health.”

Heart disease remains the leading cause of death among women, often presenting…

Content source – www.soundhealthandlastingwealth.com

• The 6-6-6 walking trend may help you lose weight and get fit.
• This low impact workout involves 60 minutes of walking, either at 6 a.m. or 6 p.m.
• Experts say walking, in general, is good for your physical and mental health.
• To get started with a walking program, it’s best to start slowly and build up.

If you liked the 12-3-30 treadmill challenge and the 90-30-50 diet, then you might also want to try the 6-6-6 walking trend.

Experts, like Dr. Milica McDowell, a Certified Exercise Physiologist and Vice President of Operations at Gait Happens, say walking is the most effective form of preventive physical activity you can do.

“Walking more than 3,500 steps per day has been repeatedly shown to help reduce cardiovascular and all-cause death risks. It’s low cost and assessable to most,” she said, adding that it’s an “amazing” way to take control of your health.

But, what is the 6-6-6 walking workout and what benefits can it especially provide?

What the 6-6-6 walking workout involves

Mike Julom, an ACE-certified personal trainer, CrossFit athlete, and founder of ThisIsWhyImFit, explained that the 6-6-6 walking workout involves walking for 60 minutes, either at 6 a.m. or 6 p.m. It additionally includes a 6-minute warm-up at a slow place to help you ease into walking and a 6-minute cool-down to aid in recovery.

“The bulk of the exercise is at a faster, brisk pace to raise the heart rate and challenge the cardio system,” noted Julom. “It’s designed to be short and simple, especially for people who want to fit exercise into a busy day.”

According to McDowell, this makes the 6-6-6 program a way to get more than the 150 minutes of exercise per week recommended by both the American College of Sports Medicine and the U.S. Centers for Disease Control and Prevention.

“By doing it early (6 a.m.) or late (6 p.m.), it helps walkers find the time to squeeze the walk in before their day or schedule gets crazy,” she said.

How the 6-6-6 walking workout can benefit your health

As McDowell noted, walking in general, whether it follows the 6-6-6 format or not, is a great form of exercise.

“If you walk in Zone 2 of your heart rate range, you can reap numerous health benefits,” said McDowell. “Zone 2 is about 50% of HR Max for most people (estimate HR max by taking 220-(your age)).”

Per McDowell, walking in this zone helps you burn more fat for fuel, which can aid in weight loss.

Also, because walking has less impact on joints and tissues than running or sports like pickleball, McDowell said it can be safe for many people to try.

Julom agreed, saying that walking is great exercise, especially for older adults or those with joint pain or limited mobility.

He further noted that regular walking has been shown to reduce mental health conditions such as anxiety and depression.

Additionally, according to Julom, it may improve gut and bone health and reduce people’s risks for cardiovascular disease and death.

The American Heart Association (AHA) adds that walking 150 minutes per week can provide such benefits as:

• Better sleep
• Improved cognition
• Reduced risk for heart disease, stroke, diabetes, and certain cancers
• Lowered blood pressure, blood sugar, cholesterol
• Increased energy and stamina
• Reduced risk for depression
• Better memory
• Lowered risk of dementia
• Stronger bones
• Less weight gain

How to get started with a new walking workout

To get started with a walking program, the American Heart Association (AHA) suggests choosing comfortable clothing and shoes with good support. Those designed for walking or running work best but aren’t mandatory.

They additionally advise leaving about a half-inch of space between your longest toe and the end of your shoe and avoiding cotton socks to prevent blisters. 

They further suggest starting slow and building up rather than attempting to do the full distance on your first day. Even as little as 10-15 minutes is enough in the beginning.

When you’re walking, the AHA says you should walk naturally and walk at a pace where you can breathe comfortably. After you warm up, you can try walking at a faster rate. You can also try alternating between faster and slower intervals, gradually increasing the amount of time spent walking faster. Walking uphill can help you build muscle and burn more calories.

Additionally, the AHA states that stretching should be done at the end of your workout since your body will be fully warmed up at this point.

Finally, they advise tracking your progress and squeezing walking into your schedule wherever you can, even if that means taking multiple short walks each day.

For many, the 6-6-6 workout’s requirement to walk either in the morning or evening could help them achieve this goal.

Takeaway

The 6-6-6 walking workout trend advises people to walk for 60 minutes a day, either at 6 a.m. or 6 p.m., with a 6-minute warm-up and 6-minute cool-down.

The benefits of walking are numerous, including reduced risk for chronic diseases like diabetes and cardiovascular disease.

To get started with a walking program, wear comfortable clothing and supportive shoes, begin slowly, and make sure you warm up before stretching.