Doctors Enroute Dr NP Veliotes 082 451 2810

1. They Sit Like Someone Who Hasn’t Fully Relaxed Since Med School Doctors don’t sit the way fully relaxed civilians sit. There is often a subtle forward lean, a posture that suggests readiness. Years of ward rounds, long clinics, and perching on stools during night shifts quietly rewire the body. Even on a sofa, a doctor often sits as if they might need to stand up quickly. Feet planted, back straight-ish, eyes alert. It’s not anxiety exactly—it’s conditioning. Medicine trains you to be ready, just in case. You don’t slouch fully because some ancient part of your brain still expects a bleep, an emergency, or a sudden request for help. 

2. They Wash Their Hands Like It’s a Ritual Watch them in a public bathroom. The handwashing technique alone is a giveaway. Thumbs scrubbed meticulously. Fingers interlaced. Wrists included. Drying with intention. This isn’t overkill—it’s muscle memory. Doctors have spent years being silently judged by infection control posters and passive-aggressive sinks that imply “you missed a spot.” Even outside the hospital, the habit stays. Quick rinse? Not happening. This is a full performance, often followed by eyeing the exit button with mild distrust. 

3. They Use Weirdly Specific Language in Everyday Conversation Doctors rarely say “stomach pain.” They slip and say “abdominal.” They don’t feel “tired”—they’re “exhausted” or “fatigued.” Someone trips and it’s suddenly a “mechanism of injury.” This isn’t pretentious; it’s what happens when professional language slowly colonizes your everyday vocabulary. You may hear them pause mid-sentence, translate in their head, then simplify for the room. Doctors constantly self-edit, which brings us to another sign… 

4. They Are Very Aware of Their Audience Doctors instinctively scan faces while speaking, checking comprehension. Years of explaining complex ideas to patients with wildly different levels of understanding trains you to adjust in real time. You’ll hear them say things like, “Sorry—what I mean is…” or “In simple terms…” They’re not mansplaining. They’re used to making sure people actually get it. This also makes them excellent storytellers—clear, structured, paced. 

5. They Never React Normally to Medical Stories Someone tells a dramatic health story at dinner. Everyone gasps. The doctor nods slowly and says something unsettlingly calm like, “That’s… interesting.” Their emotional tone rarely matches the room when it comes to injury or illness. Blood? Calm. Surgery story? Curious, not shocked. This emotional neutrality is not lack of empathy—it’s learned regulation. Doctors feel deeply, but they’ve trained themselves not to panic, and that calm leaks into everyday life. 

6. They Carry Painkillers Like Currency Doctors always have something in their bag. Paracetamol. Ibuprofen. Maybe antacids. Sometimes antihistamines. It’s not because they self-medicate recklessly; it’s because they’ve spent enough time around suffering to hate unnecessary pain. If someone casually mentions a headache, a doctor may instinctively reach into their pocket like a magician producing a coin. This behavior isn’t planned. It’s reflex. 

7. They Have a Complicated Relationship with Sleep Doctors talk about sleep differently. They don’t just say “I didn’t sleep well.” They specify hours. Interrupted cycles. Whether it was restorative. Whether it counts at all. Years of night shifts permanently distort your perception of what “enough sleep” means. 

Doctors are experts at functioning while tired—and deeply resent that this skill exists. You can spot them by how casually they operate on four hours and how passionately they talk about naps like they’re sacred. 

8. They Eat Fast Without Realizing It Hospital food breaks people. 

Eating between patients, during ward rounds, while standing, or not at all trains doctors to eat fast. Very fast. Even in restaurants, the habit remains. Plate finished before everyone else. Then they sit awkwardly, hands folded, waiting for the rest of the table. 

They may consciously try to slow down—but old habits die hard, especially when learned during 12-hour shifts. 

9. They’re Quietly Obsessed with Chairs Doctors notice seating. Comfortable chairs. Uncomfortable ones. Chairs with wheels. Chairs without back support. Chairs that will ruin your spine in 20 minutes. 

Long clinics teach brutal lessons about ergonomics. 

A doctor entering a room often instinctively assesses where they will sit and for how long. 

Chronic low back pain gives people wisdom. In doctors, it gives them opinions. 

10. They Have an Oddly Dark Sense of Humor Medical humor is not for everyone. It’s dry. Morbid. Unexpected. Often self-deprecating. It serves a purpose: survival. Doctors laugh at things that shock others—not because they don’t care, but because caring deeply without humor would be unbearable long-term. You might notice them delivering a joke perfectly deadpan, then glancing around nervously to see who’s offended. If someone laughs back knowingly, there’s often an instant bond. 

11. They Physically React When Someone Uses Medical Terms Wrong Someone says, “I had food poisoning for two weeks.” The doctor winces—internally or externally. They may gently correct. Or stay silent while mentally rewriting the sentence. Doctors don’t enjoy correcting people, but accuracy is etched into their neurons. It’s not arrogance; it’s reflex. Medicine trains you that words matter. Diagnosis depends on precision. And unfortunately, that makes casual inaccuracies… itchy. 

12. They’re Always Scanning People Doctors observe. Constantly. Not in a creepy way—but a professional one. They notice posture, skin tone, breathing patterns, limps, hand tremors. They try not to, but it happens automatically. Years of clinical exams rewire your vision. You stop seeing “a person” and start unconsciously noting signs. Most doctors would prefer to turn it off—but brains don’t come with off switches.

13. They’re Weirdly Calm in Actual Emergencies The fire alarm goes off. People panic. The doctor looks for exits calmly. Someone faints. Doctor steps in. No drama. Years of controlled chaos in hospitals train a specific response: assess first, panic later. This trait often surprises friends and family, who suddenly realize who they’d want around if something went wrong. Doctors don’t feel less fear—they just act despite it. 

14. Their Phone Is Full of Alarms, But None of Them Are Fun Doctors rely on alarms. Early alarms. Backup alarms. Multiple alarms labeled with alarming seriousness. “Ward round.” “Clinic.” “Call.” Even outside of work, this structure remains. Their phone often looks less like a lifestyle device and more like mission control. Spontaneity exists—but it’s negotiated carefully. 

15. They Downplay What They Do for a Living Perhaps the biggest giveaway. When asked, “What do you do?” doctors rarely say it with flair. Often it’s “I work in healthcare” or “I’m in medicine.” This isn’t false modesty—it’s emotional self-protection. Experience teaches doctors that once people know, the questions come. The assumptions follow. The free advice requests begin. So they keep it simple, until someone really wants to know. The Unspoken Layer All these signs share one thing: medicine rewires you quietly. It seeps into posture, speech, habits, humor, and how you exist in the world. Being a doctor is not just a job—it’s an identity that lingers long after scrubs come off. You can change clothes, but not conditioning. And perhaps that’s why doctors recognize each other instantly—even out of uniform.

Is treatable. Longevity research. 

The science behind aging as a disease — not a natural outcome of life. 

Mechanisms that drive aging. 

Practical strategies anyone can use to slow, or even reverse, biological aging.

The conventional view of aging treats it as an unavoidable biological process. 

Aging meets the definition of a disease — a progressive loss of function that leads to pathology and death. Aging is the root cause of most chronic diseases, from heart disease to Alzheimer’s. 

Research shows that reversing biological aging in tissues can restore youthful function and eliminate age-related disease in animal models.

The Epigenome: The Master Controller of Aging

The epigenome — the system that regulates which genes are turned on or off in each cell. While the DNA in every cell remains the same, the epigenome determines a cell’s identity and function. 

Over time, that regulation degrades. The result? Cells “forget” their identity, leading to dysfunction and disease. This loss of epigenetic information is the primary driver of aging. DNA damage, inflammation, and environmental stress.

Aging is reversible. In mouse models, restoring youthful epigenetic patterns turned back the clock on organ function, appearance, and lifespan.

Fast, Don’t Feed: How Fasting Reverses Aging

One of the most powerful tools for reversing aging is surprisingly simple: stop eating.

Intermittent fasting and caloric restriction activate longevity genes, including the sirtuins — a family of genes that regulate DNA repair, mitochondrial function, and stress resistance.

When insulin and glucose levels remain low (as they do during fasting), the body turns on these protective pathways. 

One key mechanism is the activation of SIRT1, a sirtuin gene shown to extend lifespan and delay age-related diseases. Conversely, constantly eating — particularly high-carb, high-protein meals — keeps these genes turned off.

Skipping breakfast and eating within a 2-hour window in the evening.

Staying hydrated with water, tea, or black coffee.

Occasional 2- to 3-day fasts, which further activate autophagy — a cellular “deep-cleaning” process linked to reduced disease and extended lifespan.

Hunger itself is beneficial.

The Importance of Pulsing Nutrition

“Pulsing” approach, alternating between periods of fasting and feeding. This mimics the evolutionary cycle of feast and famine and helps optimize both longevity and vitality.

Pulsing also applies to supplements.Research with resveratrol (a compound in red wine) showed that dosing it every other day extended lifespan in mice — while daily use had little effect.

This rhythm allows the body to respond dynamically rather than adapting and becoming resistant to the benefits.

The Power of Supplements: Resveratrol, NMN, Metformin, More

1. Resveratrol

Activates sirtuins and mimics the effects of fasting.

Must be taken with fat (like olive oil or yogurt) to be absorbed.

Typical dose: 1,000 mg daily, first thing in the morning.

2. NMN (Nicotinamide Mononucleotide)

A precursor to NAD+, a molecule essential for energy metabolism and sirtuin activation.

NAD+ levels decline with age; NMN supplements help restore it.

Clinical data suggests NMN doubles NAD+ levels in 2 weeks.

3. Metformin

A diabetes drug shown to extend lifespan in animals and reduce risk of cancer, dementia, and heart disease in humans.

Works by mimicking low energy states, triggering AMPK and sirtuin pathways.

Sinclair takes it in the morning but skips it on workout daysto avoid reduced stamina.

4. Berberine

A plant-based alternative to Metformin.

Increases insulin sensitivity and mimics caloric restriction.

Safe and effective, though less researched in humans.

Muscle, mTOR, and the Longevity-Vitality Tradeoff

Resistance training and protein intake activate mTOR, a growth-promoting pathway. While good for muscle, mTOR activation may accelerate aging if left unchecked.

Sinclair cautions against constant mTOR activation, especially with frequent leucine or growth hormone use. Instead, he recommends “pulsing” protein intake — occasionally spiking mTOR to maintain muscle, but returning to low mTOR states for repair and longevity.

Puberty, Growth, and Rate of Aging

Interestingly, early onset puberty may correlate with faster aging. Sinclair explains that growth hormone, while essential for development, is pro-aging in adulthood. Slower maturation often predicts longer life — as seen in dwarf mice and human populations with genetic growth hormone deficiencies.

The Bottom Line

Aging is not fate — it’s a treatable, reversible process driven by cellular information loss. Most of your longevity is in your hands — not your genes. The key strategies?

Fast regularly to trigger longevity pathways.

Avoid constant feeding and high-protein meals.

Pulse supplements and nutrients to mimic ancestral rhythms.

Support your body with targeted compounds like NMN, resveratrol, and Metformin.

Exercise, but time your efforts to complement — not conflict with — your protocols.

The Everyday White Ingredient 

That Can Strain Your Kidneys (And Simple Ways to Protect Them)

Many of us use certain “white” pantry staples without giving them a second thought. They blend into our daily routines and often feel harmless. But for older adults in particular, some common ingredients and habits can place added stress on the kidneys over time.

Your kidneys work quietly in the background, filtering your blood, balancing fluids, and keeping your body steady. Because they rarely call attention to themselves, it’s easy to overlook what supports or burdens them. As the years go by, the choices we make each day matter more than we realize.

This guide takes a gentle, practical look at four common factors that can strain kidney function—and how small adjustments can help support long-term wellness. It’s not medical advice, but it may offer helpful reminders to discuss with your healthcare provider.

Why Your Kidneys Deserve Attention as You Age

Each kidney contains an intricate network of tiny filters that help keep your system balanced. These filters naturally change with age, especially after forty. While that’s a normal part of life, certain habits can place extra demand on these hardworking organs.

By understanding what contributes to that strain, you can take simple steps to ease the load and support your overall health.

Four Everyday Factors That May Affect Kidney Wellness

#4: Long Hours of Sitting

Many of us spend more time seated than we intend—reading, watching TV, working at a computer, or simply resting. Remaining still for long stretches can slow circulation, which may make it harder for the body to perform at its best.

A helpful habit: try standing or stretching for a few minutes each hour. Gentle movement like walking around the house or doing light leg stretches can help keep your body active without much effort.

#3: Frequent Use of Over-the-Counter Pain Reliever.

Common pain relievers that many adults rely on for headaches, stiffness, or joint discomfort can sometimes place additional stress on the body when used too often.

A safer approach: speak with your doctor or pharmacist about how often these medications are appropriate for you, and whether there may be other options for managing ongoing discomfort.

#2: Hidden Sodium in Packaged Foods

Most of us think of the salt shaker first, but packaged and processed foods often contain far more sodium than we expect. Items like canned soups, deli meats, flavored snacks, and certain baked goods can contribute more salt to the diet than intended.

A simple tip: when you can, check nutrition labels. If a serving contains a high amount of sodium, look for a lower-sodium option or try seasoning meals with herbs, lemon, or spices instead.

#1: Sugar and Refined Flour

This is the “white ingredient” many people overlook. Foods and drinks high in sugar or made with refined flours can affect overall wellness when eaten too often. These items—sweetened beverages, pastries, white bread, and many packaged snacks—tend to raise blood sugar quickly and can contribute to strain on several systems in the body over time.

Easy swaps: choose water or unsweetened drinks more often, add more vegetables and whole grains to meals, and enjoy sweets in moderation. Even small changes can add up over time.

Signs It’s Time to Check In With Your Doctor

Changes in kidney function often develop quietly, which is why it’s important to pay attention to any new or unusual symptoms. If you ever notice swelling in the feet or ankles, increasing tiredness, or changes in how often you use the bathroom, it’s wise to mention these observations to your healthcare provider. 

They can assess what’s going on and guide you from there.

Simple Everyday Ways to Support Kidney Wellness

Many supportive habits are surprisingly easy to incorporate:

• Drink enough water throughout the day.
• Keep an eye on your blood pressure and blood sugar if your doctor recommends it.
• Enjoy alcohol in moderation and avoid tobacco.
• Maintain gentle physical activity that feels right for your body.

Protecting your kidneys doesn’t require dramatic lifestyle changes. It’s about being mindful of the ingredients you use, the medications you rely on, and the rhythm of your daily routine.

Small, steady steps—less added sugar, less sodium from packaged foods, occasional movement, and thoughtful medication choices—can contribute to a healthier future.

Your kidneys may work quietly, but they deserve your attention. Caring for them today can help you stay strong, steady, and active for years to come. 

In 2025, the World Heart Federation continued its advocacy at the forefront of global health by addressing the intersecting threats of tobacco, environmental degradation, and climate change, which together pose a growing burden on cardiovascular health worldwide.  

These issues are closely connected: the tobacco industry contributes to deforestation, soil degradation, and greenhouse gas emissions, while cigarette filters continue to be a major source of toxic waste, including plastic pollution. Simultaneously, climate change amplifies cardiovascular risk through air pollution, extreme heat, and disruptions to food security and healthcare systems – risks feel most acutely in low- and middle-income countries, where 90% of air-pollution–related deaths occur. 

From 17 to 22 November 2025, over 1,600 delegates from 160 Parties and civil society organisations gathered in Geneva for the Eleventh Session of the Conference of the Parties (COP11) to the WHO Framework Convention on Tobacco Control (WHO FCTC) to negotiate a wide range of tobacco control measures.  

WHF delegates delivered three statements to address: 

• Global Progress in Implementation of the WHO FCTC;  
• Protection of the Environment and the Health of Persons; and  
• Measures to Prevent and Reduce Tobacco Consumption, Nicotine Addiction, and Exposure to Tobacco Smoke. 

We urged Parties to accelerate implementation of Article 14, strengthening healthcare professionals’ capacity to deliver tobacco and nicotine cessation support and expand access to evidence-based treatments for nicotine and tobacco dependence. We highlighted that newer tobacco and nicotine products carry heightened cardiovascular risks, and that WHO Model List of Essential Medicines remain the safest and most effective pharmacological tools.  

WHF expressed particular concerns regarding limited progress on Article 5.3, which exposes global tobacco control policies to critical vulnerabilities. We called on Parties to firmly reject the tobacco industry’s so-called “harm reduction” narrative and reinforce action on Article 5.3 to protect public health from tobacco industry interference. 

Building on this advocacy, WHF co-hosted the side event Turning Commitments into Care: Accelerating Article 14 Implementation, together with the Oriental Republic of Uruguay, the Republic of Panama, Malaysia, the WHO FCTC Knowledge Hub on Article 14, the World Health Organization, Action on Smoking and Health US, Global Alliance for Tobacco Control, InterAmerican Heart Foundation, International Federation of Medical Students’ Associations, Union for international Control, and Vital Strategies. 

WHF applauds the Conference of the Parties for adopting key decisions to strengthen global tobacco control in the face of persistent tobacco industry interference. In particular, we welcome the adoption of: 

• Decision on Article 2.1, which invites Parties to consider adopting forward-looking tobacco control measures, such as Tobacco-Free Generation strategies; 
• Decision on Article 18, which invites Parties to consider regulatory options to further protect the environment from the harm of tobacco; 
• Decision on Article 19, which invite Parties to consider strengthening its implementation through a set of recommendations and policy options; and 
• Decision on Domestic Resource Mobilization, which reaffirms the importance of sustainable resources for national tobacco control. 

Tobacco and climate change are not separate threats—they are interlinked drivers of cardiovascular disease. Fossil fuel combustion, urban air pollution, and rising global temperatures exacerbate heart disease risks, creating cumulative burdens alongside tobacco use. In recognition of this, WHF and Instituto Lado a Lado pela Vida issued a joint open letter ahead of COP30, urging governments to place cardiovascular health at the centre of climate commitments. 

While the World Heart Federation did not have official representation at the 30th Conference of the Parties (COP 30) to the United Nations Framework Convention on Climate Change (UNFCCC) held from 10 to 21 November, we welcomed the long-awaited political visibility of health, notably through the release of the Belém Health Action Plan (BHAP). Endorsed by over 40 countries and multiple civil society organisations, the BHAP represents the first global strategy aimed at helping health systems adapt to climate impacts. Its emphasis on climate justice and early warning systems supports communities, particularly people living with CVD and chronic conditions, in preparing for and minimizing the health impacts of climate events. Yet these measures alone cannot compensate for the lack of ambition on mitigation, without which adaptation will never be sufficient. WHF regrets that: 

• The BHAP received no financial commitments from governments, when, according to World Bank projections, climate change could cause up to 15.6 million additional deaths and USD 15.4 trillion in health costs by 2050 if decisive action is not taken.
• The absence of any direct reference to cardiovascular disease in the BHAP, despite overwhelming evidence that climate change is already a major driver of cardiovascular morbidity and mortality: air pollution caused an estimated 8 million premature deaths in 2023 with half from heart disease and stroke ; while heat-related deaths have risen 23% since the 1990s, and cardiovascular mortality during heatwaves can increase up to seven-fold.
• The BHAP does not address fossil fuel phase-out, the primary driver of both climate change and air pollution.

To protect cardiovascular health, WHF continues to urge governments to: 

• Implement the Belém Health Action Plan and close the health adaptation finance gap with dedicated resources. 
• Integrate cardiovascular health into climate and tobacco control strategies. 
• Phase out fossil fuels in a fair and equitable manner. 
• Adopt and implement the WHO Air Quality Guidelines. 
• Explicitly recognise cardiovascular disease, the world’s leading cause of death, in future climate and health frameworks. 
• Protect policies from commercial and vested interests, including the tobacco and fossil fuel industries. 
• Prioritise vulnerable populations, including people with NCDs, children, older adults, and marginalised communities. 

Whether advancing tobacco control at COP11 or advocating for climate-related health protection around COP30, WHF emphasizes that cardiovascular health must remain a central priority in global policy. By addressing tobacco and undertaking climate action, the global community can prevent millions of premature cardiovascular deaths and move closer to achieving cardiovascular health for everyone, everywhere.

In South Africa there has been a notable rise in the prevalence of type 2 diabetes in recent years, due to changing diets. 

People are consuming more processed foods, sugary drinks and high-calorie meals.

Other factors are the lack of physical activity and high levels of obesity.

Type 2 diabetes is the most common form, making up 90% of cases. 

With this type, the body produces insulin but can’t use it effectively. 

It typically affects overweight adults with a family history of the condition.

Approximately 1:9 South African adults have diabetes, totalling around 4.2 million individuals.

Diabetes is also the leading cause of death among women in the country.

As public health specialists and clinicians focusing on diabetes, we researched the standard of primary care that people living with type 2 diabetes receive in South Africa.

We found that the management of diabetes falls short of optimal standards, 

putting individuals at risk of the many side effects associated with diabetes.

What we found and why it matters.
We examined 479 medical records of individuals diagnosed with type 2 diabetes across 23 primary healthcare facilities in the Tshwane district of Gauteng province.

The majority of patients were women. 

Patients had been living with diabetes for an average of 5.5 years. The average age was 58 years.

When it comes to managing diabetes, there are targets for blood glucose, blood pressure and cholesterol. 

We used guidelines set out by the  Society for Endocrinology, Metabolism and Diabetes South Africa for this study.70% of the patients were at risk of serious health complications.

Patients attended clinic visits regularly, yet they experienced prolonged periods of hyper-glycaemia (high blood sugar levels).

We also found that healthcare providers often displayed clinical inertia. 

In other words, they failed to set targets or to initiate or adjust treatment to achieve these goals. 

They delayed starting or changing a patient’s treatment plan, even when it was clear the current plan wasn’t working well.

Factors contributing to clinical inertia included a uniform treatment approach not suited to all patients, limited treatment options and an inadequately equipped healthcare system.

Given the absence of comprehensive surveillance systems like diabetes registries, studies serve as the primary source of information regarding the implementation and quality of diabetes care in South Africa.

Our results aligned with various studies conducted across South Africa, including one about a decade ago within the same district.

A more recent study of 116,726 patients in Cape Town found 3/4 of participants had poor glycaemic control as blood sugar levels were not being managed well.

These consistent findings highlight the extra effort needed to overcome clinical inertia to improve diabetes care in South Africa.

High cost of poor treatment.
For poorly managed patients, diabetes can lead to severe health complications, such as nerve damage, kidney issues, heart disease, stroke, vision impairment and mental health disorders.

For society as a whole, sub-optimal diabetes care, places a strain on the healthcare system and contributes to higher healthcare costs.

Another consequence is loss of productivity due to absenteeism from work and even disability, which has an economic impact on the country.

Ways forward.
Monitoring the quality of diabetes care and evaluating the effectiveness of therapies and treatment in clinical practice is a challenge in South Africa.

New strategies could include:

adopting individualised patient-centred management with access to a wider choice of glucose-lowering drugs,

addressing clinical inertia and the failure to intensify therapy when indicated

building a health system that caters for the needs of South Africans with diabetes.

What To Eat and Not Eat for Inflammation

Rates of autoimmune diseases are on the rise globally. 

What causes these diseases? 

Can diet help reduce inflammation, ease symptoms, and support your body’s natural healing process? 

This article dives into the top evidence-based diets for autoimmune conditions, the best and worst foods, and practical tips to empower your journey to better health.

If you or someone you know has an autoimmune disease, you know how much of a struggle it can be. 

Dealing with it may feel like a never-ending battle, leaving you tired, frustrated, and unsure of what’s coming next.

What makes autoimmune diseases so tricky is that they manifest when the body’s immune system — the part that’s supposed to protect you — starts attacking healthy cells by mistake. 

This can present through a wide variety of symptoms, so diagnosis and treatment aren’t always straightforward and can take a while.

Unfortunately, autoimmunity is more common than ever. Worldwide, 5% to 10% of the population may suffer from one or more autoimmune conditions. 

And in the US, autoimmune diseases are the third most common illness category, after cancer and heart disease. 

Women are disproportionately affected, with a staggering 78% of cases involving them.

But here’s the good news: there’s growing evidence that what you eat can make a real difference in preventing, managing, and possibly even reversing autoimmune diseases. 

The right foods can help calm inflammation, ease symptoms, and even support your body’s healing process. 

What Is an Autoimmune Disease?

There are over 80 different autoimmune diseases, so there is no singular definition of an autoimmune condition. 

However, they all share the commonality that the immune system starts misidentifying healthy tissue, cells, and other bodily components as potentially dangerous foreign invaders. In autoimmune disease, the body mistakenly attacks itself to seemingly protect itself from harm. This internal battle can lead to a cascade of symptoms that may vary from person to person.

The autoimmune process can attack different organs and systems, from the pancreas to the thyroid to the skin. The progression and intensity can also vary: for some, symptoms may be minor and come on gradually over months or even years. 

Others may have an acute “attack” with severe and debilitating symptoms that gradually go away or even progress.

Of the many possible symptoms of various autoimmune disorders, some of the most common are:

• Fatigue
• Loss of appetite
• Low-grade or recurrent fevers
• Muscle aches
• Joint pain or swelling
• Skin problems (rash, blisters, etc.)
• Gastrointestinal issues
• Shortness of breath

Almost any part of the body can be affected by autoimmunity. Types of autoimmune disorders include:

• Thyroid disorders: Grave’s disease or Hashimoto’s disease
• Neurological disorders: Multiple sclerosis or Guillain-Barré syndrome
• Systemic disorders that may attack multiple areas of the body: Lupus, scleroderma, or rheumatoid arthritis
• Gastrointestinal disorders: Inflammatory bowel disease or celiac disease
• Organ-specific disorders: Type 1 diabetes (pancreas) or autoimmune hepatitis (liver)

Your immune system is essential for good health, protecting against harmful pathogens. But when its delicate balance is disrupted, it can become a source of harm, wreaking havoc on your health. So why does this happen?

What Causes Autoimmune Diseases?

While there’s no definitive answer as to what causes autoimmune diseases, many scientists suspect the following three things play a role:

• Genetics
• Infections
• Environmental factors include food allergies and sensitivities, exposure to toxins in our air, food, and water, the balance of intestinal bacteria, and the food we eat.

In recent history, Westernized countries have seen significantly higher rates of these diseases, strongly indicating that autoimmune diseases are not just a product of genetics or bad luck. Instead, they may be strongly influenced by our choices and environment. Researchers believe that even if a predisposing gene is present, environmental factors or infections may be the trigger that “turns on” the gene and that these triggers cause inflammation within the body.

How Excessive Inflammation Is Linked to Autoimmune Diseases

Autoimmune diseases are an inflammation issue. 

According to the Journal of Immunology Research, “increasing evidence shows that the abnormal inflammatory response is closely associated with many chronic diseases, especially in autoimmune diseases…”

Inflammation isn’t inherently a bad thing. It’s a normal and very important part of the healing process; when you cut your finger and experience some redness, heat, and swelling, those symptoms are your immune system doing damage control and initiating the healing process.

By contrast, the disease can manifest when your immune system has an abnormal response to inflammation, or you’re dealing with chronic inflammation (as opposed to the acute inflammation caused by a one-time injury like a cut finger). In fact, inflammatory diseases, which also include type 2 diabetes, Alzheimer’s, cancer, and nonalcoholic fatty liver disease 

— in addition to autoimmune disorders — may be responsible for up to 50% of deathsworldwide.

Excessive inflammation may stem from several sources (just see the causes of autoimmune disease above), but many researchers believe what Hippocrates told us2,400 years ago—that all disease starts in the gut. Therefore, gut health is crucial for healing and preventing the development of autoimmune conditions.

A 2017 study published in Frontiers of Immunology found that a “leaky gut” — when the intestinal epithelial lining loses integrity and allows the passage of bacteria and toxins into the blood — can “trigger the initiation and development of autoimmune disease.”

So, what’s the best way to take care of your gut? Food is one of the most powerful tools for promoting good gut bacteria while also fighting excessive inflammation and autoimmunity.

# What Diets May Help With Autoimmune Disease?

1. Autoimmune Protocol (AIP) Diet

One of the most well-known diets for autoimmune disorders is the Autoimmune Protocol (AIP). This temporary, Paleo-style elimination diet is designed to reduce inflammation and alleviate symptoms in individuals with autoimmune diseases. In theory, it involves removing foods that may trigger immune responses and, by extension, inflammation and gradually reintroducing them to identify specific food sensitivities.

The AIP diet avoids common allergens, such as dairy, wheat, eggs, nuts, and nightshade vegetables. 

Processed foods and alcoholic beverages are also strictly avoided due to their inflammatory nature.

“Because this is a type of Paleo diet, it typically includes meat, seafood, and bone broth. However, the primary focus is on fresh vegetables and fermented foods.”

Research on the AIP diet’s effectiveness is emerging. 

A 2017 study involving individuals with inflammatory bowel disease (IBD) found that after following the AIP diet, 73% achieved clinical remission, indicating reduced inflammation and symptom relief.

Another study in 2019 focused on women with Hashimoto’s thyroiditis, an autoimmune thyroid disorder. Participants reported significant improvements in quality of life and reductions in inflammation markers after a 10-week AIP diet and lifestyle intervention.

While these studies are promising, more extensive research is needed to fully understand the AIP diet’s impact on various autoimmune conditions. 

It’s also important to highlight that because this is an elimination diet, it could be wise to gradually and carefully reintroduce otherwise healthy foods once symptoms have been reversed. 

2. Mediterranean Diet

The Mediterranean diet is a primarily plant-based eating pattern traditionally followed in countries bordering the Mediterranean Sea (such as Greece, Italy, and parts of Spain). It emphasizes consuming fruits, vegetables, whole grains, legumes, nuts, and healthy fats, particularly olive oil. While moderate intake of fish and poultry is sometimes encouraged, red meat and processed foods are limited.

Many health researchers and experts consider the Mediterranean diet to be one of the healthiest diet patterns. Two of the five blue zone communities (where people live the longest, healthiest lives) follow their own versions of a Mediterranean diet. (For trivia buffs, the Mediterranean blue zones are Ikaria, Greece, and Sardinia, Italy.)

This plant-forward diet is rich in antioxidants and anti-inflammatory compounds, which benefit individuals with or without autoimmune diseases. However, its benefits are compounded if you have an autoimmune condition.

A 2021 study on women with systemic lupus erythematosus found that higher adherence to the Mediterranean diet was associated with lower disease activity and less damage to organs and tissues.

Another systematic review indicated that a predominantly plant-based Mediterranean diet’s anti-inflammatory properties might benefit individuals with autoimmune thyroid diseases by modulating immune responses and reducing oxidative stress.

Additionally, research has shown that a higher quality Mediterranean diet (measured by the aMED or alternate Mediterranean score) is associated with a longer time between relapses in women with multiple sclerosis, suggesting a potential role in managing autoimmunity.

3. Whole Food, Plant-Based Diet

While every autoimmune disease is different, we’ve seen that they share a common mechanism. 

They also share something else in common: the power of plants to help alleviate symptoms and heal the body.

Whole food, plant-based diets emphasize minimally processed foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. 

They exclude or minimize animal products such as meat, dairy, and eggs.

A 2024 case series published in Frontiers in Nutrition examined three women with lupus and Sjögren’s syndrome (a type of autoimmune disease that primarily attacks the body’s moisture glands, such as those that produce sweat and tears) who adopted a whole-foods, plant-based diet. Participants focused predominantly on raw foods, especially leafy greens, cruciferous vegetables, and omega-3-rich foods. 

All three women reported significant improvements, with nearly all symptoms resolving within four weeks. Notably, two patients remained symptom-free for over six years without an ongoing need for medication.

A 2019 review also examined the potential benefits of plant-based diets for individuals with rheumatoid arthritis (RA). 

The authors found that adopting a diet rich in fruits, vegetables, grains, and legumes, may reduce systemic inflammation and alleviate RA symptoms. 

The anti-inflammatory effects were attributed to the high levels of fiber, antioxidants, and phytochemicals in plant-based foods.

A 2020 systematic review and meta-analysis compared the differences between plant-based and omnivorous diets, looking at inflammatory biomarkers. The study found that individuals adhering to vegan and vegetarian diets had significantly lower levels of C-reactive protein, a key marker of inflammation, than those consuming omnivorous diets.

The American College of Lifestyle Medicine also published a white paper on the benefits of plant-based nutrition for autoimmune diseases. The paper, recommended as a resource for lifestyle medicine practitioners, highlights key points that show plant-based diets, especially those that are raw or gluten-free, decrease inflammation by changing the gut microbiome.

What’s more, a 2023 study found that a largely plant-based diet (which also included some yogurt and eggs) plus a drug, infliximab, used to treat autoimmune diseases was able to put 96% of the study participants in remission from Crohn’s. 

Even more significantly, over half of them remained symptom-free 10 years later. 

The researchers commented that the diet seemed to help patients tolerate and benefit from the infliximab, so the two treatments acted synergistically.

# Good Foods for Autoimmune Diseases

As we’ve seen, certain foods are better than others at supporting an appropriate immune response. Some of the best foods for fighting excess inflammation are plant-based.

A few of the top foods to incorporate into an autoimmune disease-fighting diet include:

1.Cruciferous Vegetables

Vegetables like arugula, kale, and Swiss chard are rich in vitamins A, C, and K, as well as folate and fiber. Their high antioxidant content helps reduce inflammation, which benefits autoimmune conditions.

As noted above, a 2024 study in Frontiers in Nutrition suggests that plant-based diets, abundant in leafy greens and cruciferous veggies, may alleviate symptoms of rheumatoid arthritis by decreasing systemic inflammation. One nutrient responsible for their anti-inflammatory superpowers is sulforaphane, a potent antioxidant. Sulforaphane interferes with inflammasome activation (part of the innate immune system), effectively reducing the inflammatory response.

2.Fermented Foods

Foods like sauerkraut, kimchi, and yogurt are rich in probiotics, which can promote a healthy gut microbiome. A balanced gut is crucial for immune regulation and may reduce autoimmune flare-ups.

One systematic review of various fermented foods argued  that they should be considered functional foods, as they are all excellent sources of natural anti-inflammatory compounds.

3.Mushrooms

Fungi have also demonstrated tremendous anti-inflammatory potential.

One study published in Mediators of Inflammation found that mushrooms can promote anticancer activity, suppress autoimmune diseases, and aid in allergy relief.

4.Onions

These flavorful veggies have long been touted for their beneficial anti-inflammatory effects. Onions and other alliums contain quercetin, an antioxidant that has been shown to inhibit inflammation-causing leukotrienes, prostaglandins, and histamines in osteoarthritis and rheumatoid arthritis.

5.Blueberries

Berries have a number of powerful antioxidants and phenolic compounds that help fight inflammation.

A 2020 study published in The Federation of American Societies for Experimental Biology Journal investigated the effects of pterostilbene (PSB), a compound found in blueberries, on colonic inflammation due to inflammatory bowel disease. The researchers found that PSB reduced colonic inflammation by suppressing the activation of dendritic cells, which are immune cells that play a key role in initiating inflammatory responses. 

Additionally, PSB promotes the development of regulatory T cells, which help maintain immune tolerance and prevent autoimmune reactions.

6.Spices

Certain spices are particularly beneficial for minimizing inflammation and boosting your body’s healthy immune response. Turmeric, in particular, is a powerful anti-inflammatory.

A study published in Advances in Experimental Medicine and Biology noted that curcumin (the primary active ingredient in turmeric) has been shown to help with multiple sclerosis, rheumatoid arthritis, psoriasis, and inflammatory bowel disease.

Ginger may also help reduce inflammation and disease activity in individuals with autoimmune disorders by inhibiting the formation of neutrophil extracellular traps. These webs of white blood cells are associated with increased inflammation and clotting in autoimmune conditions.

# Worst Foods for Autoimmune Disease

Now that we know what foods to include in an anti-autoimmune diet, what about foods to avoid? People battling autoimmune disorders may want to consider reducing their intake of the following foods/ingredients:

1.Gluten

The main protein in wheat, spelt, rye, and barley, as well as a key ingredient in many starchy comfort foods, gluten can be particularly challenging for those with autoimmune diseases.

For anyone with celiac disease, where the ingestion of gluten initiates an immune response in the small intestine, avoiding gluten is essential. However, many people struggling with other types of autoimmune diseases may also be gluten-sensitive.

For some people, gluten may contribute to leaky gut-related challenges. According to research published in Best Practice & Research: Clinical Gastroenterology, it may exacerbate conditions like multiple sclerosis, asthma, and RA by increasing inflammation in the gut.

2.Refined Sugar

The standard American diet tends to be high in sugar, and those with autoimmune conditions are particularly susceptible to the adverse effects of this sweet substance.

A 2015 study published in Frontiers of Immunology found that sugar intake increased the likelihood of developing type 1 diabetes in children who were at genetic risk.

A 2022 study published in Cell Metabolisminvestigated the impact of dietary sugar on autoimmune diseases. 

The researchers found that high sugar intake exacerbated autoimmune responses by promoting the differentiation of pro-inflammatory T helper 17 (Th17) cells.

Refined sugar is found in processed foods, sugar-sweetened beverages, and baked goods. 

To avoid unnecessary inflammation and disease risk, it’s best to limit or eliminate these foods.

3.Animal Products

Many animal-based proteins, such as those found in meat, milk, and eggs, can trigger an inflammatory response in the body, exacerbating autoimmune conditions. Meat also contains harmful compounds such as IGF-1 and AGEs and can form TMAO, a toxic compound produced in your gut linked to multiple inflammatory conditions.

A 2022 case-control study published in Nutrition Journal examined the association between animal flesh foods and rheumatoid arthritis (RA). The study found that the more processed meats people ate, the higher their odds of having RA.

Research has also identified a potential link between cow’s milk and the development of autoimmune diseases. 

A review article discussed the association between type 1 diabetes and multiple sclerosis, suggesting that certain proteins in cow’s milk may trigger autoimmune responses in genetically susceptible individuals.

With so many whole-food plant proteins available, such as beans, lentils, tofu, and tempeh, there are many nutritional and culinary alternatives to animal products.

# Autoimmune Diet Recipes

Are you ready to fuel your body with some serious plant-based power? These three recipes are loaded with the ultimate healing foods for autoimmune conditions, turning everyday meals into wellness-packed delights. 

Think vibrant veggies, soothing herbs, and gut-loving goodness — all wrapped up in dishes that taste as amazing as they’ll make you feel. Whether you’re craving something fresh, cozy, or downright satisfying, these recipes prove that healthy eating can be fun and delicious!f

1. The Unsweet Smoothie

is a nutrient-packed option that can especially benefit those with autoimmune conditions. Its anti-inflammatory ingredients, such as pickled beets, kale, and blueberries, help calm inflammation and promote overall health. 

Flax and hemp seeds provide omega-3s, while plant-based yogurt aids gut health, a vital factor in managing autoimmune symptoms. Naturally low in sugar and rich in fiber, this smoothie is both satisfying and gentle on digestion. It’s a refreshing way to nourish your body and support your well-being!

2. The Ultimate Immune-Supporting Soup

is a flavorful, nutrient-packed bowl of comfort perfect for supporting wellness, especially for those with autoimmune conditions. Packed with anti-inflammatory ingredients like turmeric, garlic, and ginger, along with nutrient-rich kale and protein-packed chickpeas, it’s both soothing and satisfying. Creamy coconut milk and bold spices like smoked paprika and cumin create a rich, aromatic base, while a touch of cayenne adds optional warmth. This soup is as healing as it is delicious, offering a simple, wholesome way to nourish your body and soul.

3. Wild Rice, Mushroom, and Baby Broccoli Salad

Wild Rice, Mushroom, and Baby Broccoli Salad is more than just a tasty dish — it’s a bowl of nourishment designed to help support your body. Packed with two superstar ingredients — mushrooms and baby broccoli — this salad is perfect for anyone looking to use food to alleviate symptoms of autoimmune conditions. Tossed with a creamy tahini dressing that’s just the right mix of tangy and naturally sweet and topped with crunchy hemp seeds and fresh herbs, every bite is as satisfying as it is healing. Whether you’re focusing on gut health or just craving a wholesome, feel-good meal, this salad has got you covered!

# Empower Yourself To Heal Through Food

While autoimmune diseases can be notoriously frustrating to address, the good news is that food can be a powerful tool for fighting illness and helping the body heal.

By sticking to a healthy diet based on whole plant foods and avoiding some key triggers, you can greatly improve your well-being. You can also boost and balance your immune system so that it can be your reliable friend and protector for years and decades to come.

Help set your body’s internal clock.

Gut and brain communicate through neural, immune, endocrine, and metabolic pathways that are influenced by the body’s internal clock. 

The microbiome, hormones, and light–dark cycles interact to coordinate sleep, metabolism, stress responses, and inflammation across the gut–brain axis.

1). Central and peripheral clocks

The brain’s master clock in the suprachiasmatic nucleus (SCN) aligns daily rhythms with environmental light through the retinohypothalamic tract. Peripheral clocks, including those in the gut, follow signals from the SCN but also respond to feeding times and microbial metabolites.

Example: Disrupted light exposure or irregular eating can desynchronize the gut’s circadian rhythm, altering microbial composition and metabolic regulation.

2). Endocrine pathway

The hypothalamic–pituitary–adrenal (HPA) axis links stress and circadian timing through hormone signaling. Gut microbes influence HPA activation by releasing metabolites and cytokines that affect cortisol release.

Example: Certain bacteria such as Actinobacteria and Streptococcus modulate HPA activity, contributing to changes in inflammation and stress hormone output.

3). Immune pathway

Microbial components interact with immune cells in the intestinal mucosa, producing cytokines that reach the brain through circulation or vagal signaling.

Example: Lipopolysaccharides (LPS) and pattern-associated molecules from gut bacteria trigger IL-1β and TNF-α release, linking dysbiosis to neuroinflammation and altered sleep quality.

4). Metabolic pathway

Microbes regulate lipid and glucose metabolism through production of short-chain fatty acids and other metabolites that follow circadian patterns.

Example: Species like Lactococcus chungangensis and Ruminococcus bromii affect lipid metabolism, aligning energy use with the body’s day–night cycle.

5). Neural pathway

The vagus nerve transmits microbial and immune signals bidirectionally between gut and brain. Neurotransmitters and microbial by-products influence mood, stress, and cognition through this circuit.

Example: Cytokines and bacterial metabolites act on vagal afferents, shaping neural activity in regions that regulate alertness and emotional balance.

Together, these pathways demonstrate how the microbiome acts as a peripheral clock that integrates environmental cues, diet, and stress signals with the brain’s circadian system. 

When alignment breaks down, it contributes to insomnia, metabolic dysfunction, and inflammation across multiple organ systems

Different nutrients are absorbed at different checkpoints. 

1). Mouth & Stomach

Carbs begin breaking down with salivary amylase.

Proteins start with stomach acid + pepsin.

Vitamin B12 binds to intrinsic factor here.

Example: Without stomach acid, B12 can’t be absorbed properly.

2). Liver & Gallbladder

Bile salts emulsify fats, making them easier for enzymes to digest.

Example: Bile acts like dish soap, breaking fats into smaller droplets.

3).Pancreas

Sends enzymes into the small intestine: amylases for carbs, proteases for protein, lipases for fat.

Example: These enzymes finish the job of turning food into absorbable units.

4).Duodenum (first section of small intestine)

Carbs → disaccharides.

Proteins → amino acids.

Fats → monoglycerides + fatty acids.

Example: This is where most chemical digestion happens.

5).Jejunum (middle small intestine)

Main absorption zone: sugars, amino acids, iron, calcium, folate, and fat-soluble vitamins (A, D, E, K).

Example: Low stomach acid or no bile means nutrients here get poorly absorbed.

6).Ileum (end of small intestine)

Vitamin B12 + intrinsic factor absorbed.

Bile salts recycled back to the liver.

Example: People with Crohn’s disease affecting the ileum often end up B12 deficient.

7).Colon (large intestine)

Absorbs water, sodium, potassium, and leftover bile salts.

Example: This is why diarrhea causes dehydration. Water absorption fails here.

Each nutrient has its own “checkpoint” along the gut. 

Carbs, proteins, and fats mostly absorb in the jejunum, B12 in the ileum, and water + electrolytes in the colon. 

Smooth digestion depends on stomach acid, bile, enzymes, and every section of the gut working in sync.

Anti-Cancer Foods

Too much 

red and 

processed meat, 

alcohol, 

refined carbs, 

fried foods, and 

sugar 

can increase cancer risk.

Likewise, 

a sedentary lifestyle and 

not eating enough 

phytochemical-rich foods 

can contribute to cancer development. 

While no food directly fights cancer, some provide nutrients that help the body prevent it. These “anti-cancer foods” are mostly plants rich in phytochemicals, compounds that help reduce the risk of chronic diseases, including cancer.

Phytochemicals, also called phytonutrients, are found in fruits and vegetables and are recommended by health experts to be eaten regularly. 

There are over 4,000 phytochemicals, 

each with unique benefits, so the best approach is to “eat the rainbow”—consume a variety of colorful produce to cover a broad spectrum of protective compounds.

Cruciferous vegetables like 

broccoli, 

kale, 

cabbage, and 

Brussels sprouts 

contain carotenoids, vitamins, minerals, and sulfur-containing compounds (glucosinolates, indoles, isothiocyanates). 

These compounds have been linked to a lower risk of lung, colorectal, prostate, and breast cancers. 

Their unique chemistry helps protect cells from damage and supports overall health.

Turmeric, a bright orange spice, contains curcumin, which reduces inflammation—a key factor in cancer and other chronic diseases. Curcumin may also enhance chemotherapy effectiveness and protect healthy cells during radiation therapy, making turmeric a valuable addition to a cancer-preventive diet.

Mushrooms, rich in antioxidants like L-ergothioneine, help reduce oxidative stress and inflammation. Studies have shown that eating mushrooms can 

lower prostate and 

breast cancer risks. 

Medicinal mushrooms 

like reishi and turkey tail 

boost immune responses and contain unique compounds that support cancer therapies.

Allium vegetables, including 

garlic, 

onions, 

leeks, and 

shallots, 

have been linked to reduced risks of gut cancers such as colorectal cancer. 

Observational studies show that higher intake of these vegetables may significantly lower cancer incidence, highlighting the importance of including them regularly in your diet.

Cancer-Fighting Foods 

Foods that fight cancer include fruits, 

vegetables, 

legumes, 

whole grains, 

fish and 

fermented foods. 

Found abundantly in the Mediterranean diet, 

these foods contain several protective compounds that work together to lower cancer risk. 

Some help regulate hormones, such as estrogen. 

Others slow cancer cell growth or block inflammation. 

Many lower the risk of damage to healthy cells caused by antioxidants, but most people remain unaware of these benefits.      

Although no single food can stop cancer, consistently including a variety of cancer-fighting foods as part of a healthy diet is key to reducing risk. 

Choose these foods in their whole form, as whole foods contain more nutrients than processed. 

Think fresh strawberries instead of strawberry jelly.

Cancer-fighting foods includes foods that comprise the popular Mediterranean diet, long known to improve health outcomes as a whole food, plant-forward healthy eating pattern. 

Because the Mediterranean diet is flexible, you can tailor it to your needs and get various nutrients that work together to help your body. 

And remember, it’s all about eating a variety because the combination of these foods are more powerful than any one food alone. 

Berries are among the healthiest foods you can eat. Their vitamins, fiber and antioxidants, such as anthocyanins, ellagic acid and resveratrol, can ward off cancer in our digestive tract. The magic likely resides in their blue, purple and red pigments. Delicious alone or as a snack or dessert. Try them on top of cottage cheese on toast.   

Cruciferous Vegetables
These foods include broccoli, cauliflower, bok choy, cabbage and Brussels sprouts. The name comes from the Latin “cruciferae,” meaning “cross-bearing” because the four petals on the leaves resemble a cross. While diverse in color and shape, they share several nutritional benefits and are the only foods containing the cancer-fighting compound indole-3-carbinol. Frequently eating these foods is associated with a lower risk of many cancers. For a melt-in-your-mouth side, roast and toss with olive oil or small amounts of dried fruit or 100% maple syrup.

Fish contains high levels of nutrients and protein, particularly oily fish, such as salmon, tuna and anchovies. One of the highest food sources of omega-3 fatty acids, fish combats inflammation and protects against breast and colorectal cancer. Need help with how to cook it? Marinate or season to add flavor and bake, broil, steam or sear on the stovetop. Eat hot or add avocado and greens for a cold salad.     

Nuts
According to the American Institute for Cancer Research, all nuts, especially walnuts, have cancer-fighting properties. A great source of fiber and healthy fats, nuts can be eaten as a snack, sprinkled on cereal or added to a salad. Try toasting to bring out even more flavor in the nut.

Legumes
The American Cancer Society recommends legumes and beans as one of the most important food groups for prevention. Rich in vitamins, minerals, protein and fiber, they are among the most inexpensive cancer-fighting foods. Plant chemicals known as flavonoids in the outer bean layer are strong antioxidants. Cheap, healthy, versatile and delicious, legumes are a food staple worldwide, available dry and canned. Enjoy as dips and spreads (hummus), with whole grains (brown rice) or used to bulk up soups, stews and salads.

Dark chocolate 
Eating dark chocolate with high cocoa content can deliver fiber, antioxidants and minerals that may lower the risk of certain cancers. Chocolate comes from the cacao tree’s plant seed, the cocoa bean, and is a good source of polyphenols and flavanols, which are rocket fuel for healthy gut bacteria. Of course, dark chocolate is still candy and is best consumed in moderation. Have a square or two after dinner and try to savor the complexity of flavors it provides.  

Whole grains
Whole grains such as rolled oats, brown rice and 100% whole wheat bread contain protective antioxidants as Vitamin E, lignans, phytic acid and fiber. Eating whole grains reduces the risk of at least 18 types of cancer, and each 10-gram increase in dietary fiber from this food group is linked with a 7% reduction in colorectal cancer risk. As fiber is only found in plant foods, choose breads and cereals containing at least 3 grams per serving.

Leafy greens
Carotenoids found in leafy vegetables such as spinach and kale act as antioxidants to boost the body’s own defenses to fight breast, bladder and lung cancer. Most Americans shy away from dark, leafy greens because they are bitter. To balance the bitterness, massage your greens to break up the fibers. Wonderful for salads, kale won’t wilt for days, making it great for packing ahead. You can also sauté your greens, add them to soups and casseroles or puree into a pesto for pasta.

Fermented foods
Cultured or fermented foods provide probiotics, healthy bacteria that improve immune function and protect against cancer. These good bacteria can bind and destroy potential carcinogens, which may be especially effective in preventing colorectal cancer. Don’t like yogurt? Try something new, such as kefir, kombucha, kimchi or tempeh.  

Garlic 
Classified as a vegetable, cultures have long used garlic both for cooking and medicine. A root vegetable, garlic contains allicin, a protective sulfur compound that inhibits cancer progression. Eating garlic frequently lowers the risk of colorectal cancer but is also being studied for its role in reducing other cancers. When cooking with garlic, wait 15 minutes after you crush or chop garlic before heating to release the active ingredients. Use as a flavoring to any savory dish.

 it’s really common to have heart, kidney, and metabolic risk factors at the same time (AHA)

‘It is reassuring that once the CKM connection was explained, nearly three-quarters of those surveyed recognized its importance.’ 

Almost 90 percent of adults are plagued by a deadly heart condition without realizing it, 

new research has revealed

CKM syndrome highlights the way in which dysfunction in one system – the heart, kidneys, or metabolic system – can negatively affect the others. 

Together, these conditions greatly increase the risk of serious health outcomes such as heart attack, stroke, and heart failure.

According to the AHA, nearly 90 percent of US adults have at least one risk factor for 

CKM syndrome, including 

high blood pressure, 

abnormal cholesterol, 

high blood glucose (sugar), 

excess weight and 

reduced kidney function.

Unlike some chronic conditions, CKM syndrome is often reversible, especially when caught early. 

To categorize people’s risk of CKM, the AHA has come up with four stages. 

Stage zero is the optimum place to be. It represents people with no risk factors, who likely eat a balanced diet, are a healthy weight, and do not smoke.

Stage one is people who might be overweight, especially with excess belly fat. Or, they may have pre-diabetes.

It is advised that these people try to lose five percent of their weight to protect themselves from progressing into a further CKM stage.

People in stage two will be starting to experience things like high blood pressure and type 2 diabetes. 

They may also have kidney disease.

Doctors may prescribe this cohort medication to control their blood pressure, blood sugar and cholesterol.

They may also offer patients Ozempic or Wegovy, to help them lose weight and control blood sugar levels.

Stage three is when people have asymptomatic heart disease. 

They may have high blood pressure or early heart or kidney disease and may be on medication such as a statin.

Treatments for this category include heart and diabetes drugs, plus testing for narrowed arteries.

Stage four is symptomatic heart disease. 

This would be someone with diagnosed heart disease, excess fat, Type 2 diabetes or kidney disease. 

They may have already suffered heart attacks or strokes and developed heart failure.

1.Eat better

by choosing healthy whole foods.

2.Manage weight with healthy eating and regular activity.

3.Control cholesterol by choosing healthy fats.

4.Manage blood pressure

by lowering salt intake, getting good sleep, maintaining a healthy weight and staying active.

5.Be more active with regular physical activity you enjoy.

6.Get healthy sleep by aiming for 7-9 hours of sleep each night.

7.Manage blood sugar

by eating healthy, exercising and keeping a healthy weight.

8.Quit tobacco

by stopping use of inhaled nicotine delivery products which include traditional cigarettes, e-cigarettes, and vaping.

People in stage four can be further divided into those with kidney failure and those without it.

The AHA stresses the importance of lifestyle changes, including 

healthy eating, 

regular physical activity, and medical treatment when needed. 

The new survey revealed widespread misconceptions about how these systems interact. 

More than two-thirds (68 percent) of US adults incorrectly believe that it’s best to manage conditions like heart disease, kidney disease, or diabetes one at a time – or they weren’t sure. 

Additionally, 42 percent either believed a healthy heart could not be damaged by dysfunction in other organs or were unsure.

‘The heart, kidney, and metabolic systems are connected and, as such, should be treated in a coordinated way,’ said Dr Sanchez. 

‘These results highlight the need to better communicate that connection and the importance of collaborative care.’ 

To improve understanding and care, the AHA will publish the first-ever clinical guidelines on CKM syndrome in early 2026. 

These guidelines aim to help healthcare providers treat patients with multiple related conditions through a more integrated and patient-centered approach.

In the meantime, the AHA has launched the CKM Health Initiative, offering educational resources and tools for both the public and healthcare professionals. 

These include a new explainer video that breaks down how the body’s systems interact.

‘CKM health is about your overall health,’ said Dr. Sanchez. 

‘You can take care of your body 

with regular checks of your 

blood pressure, 

cholesterol, 

weight, 

blood sugar, and 

kidney function.’ 

The survey was conducted online by The Harris Poll on behalf of the AHA. Approximately 4,000 US adults participated