5 TIPS for Avoiding Misleading Food Labels
In every grocery store aisle, packaged food labels claim a host of health benefits: Fat free, reduced sodium, low carb — the list goes on. But what do these statements really mean for your health?
According to dietitian experts at Houston Methodist, five easy tips can help you make healthier food choices, despite the confusing labels.
1. CHOOSE FRESH FOODS OVER PACKAGED ITEMS
Almost 60% of the average American’s calories come from processed foods. Choose fruits, vegetables, whole grains, lean meats and healthy fats (such as avocados) that provide the nutrients your body needs to function optimally.
2. READ PACKAGED FOOD LABELS CLOSELY
You don’t need to eliminate processed food entirely. Instead, try to choose healthy options whenever possible and pay attention to the serving size on your food label. This will help you avoid the most misleading terms, including:
■ Fat Free or Sugar Free: “Free” doesn’t mean there isn’t any fat or sugar in the food. What it actually means is that there is 0.5 grams or less in the food. Make sure to read the serving size —those grams can add up quicker than you realize.
■ Reduced Sodium or Reduced Sugar: On a food label, “reduced” does not mean there is less salt or sugar. What it means is that the product contains at least 25% less salt or sugar compared to the regular version of the same food. Instead, choose a low-salt or low-sugar alternative.
■ “X” Servings of Fruit: If you don’t see real fruit in the ingredients list, the product doesn’t contain the nutrition of real fruit and likely is high in calories and sugar. A better choice would be fresh or frozen fruits with natural sugars.
3. AVOID TRANS FATS
Trace amounts of trans fats occur naturally in foods, but processed foods are often loaded with it. You really should try to limit this type of fat because studies suggest it can increase the risk of heart disease through high cholesterol.
4. GET PLENTY OF FIBER
Fiber is good for you, but it is normal to have gas and bloating with it as part of the digestion process. To combat this, eat high-fiber foods a little at a time throughout the course of the day instead of in one large meal.
5. CHOOSE WHOLE-GRAIN BREADS
Look for the words “whole grain” on the label. “Multigrain” or “enriched” is not the same thing. Whole grains are healthier and include whole wheat, corn and oats. •
Do You Know What Food Labels Mean? Scan this QR code to take a quiz and find out.
GOODBYE HEARTBURN: Home Remedies for Acid Reflux
Heartburn is the uncomfortable burning feeling in your chest that results from gastric secretions (stomach acid) moving from the stomach into the esophagus. Even though it can feel like chest pain, heartburn has nothing to do with the heart — it’s a symptom of acid reflux.
“Stomach acid is an important part of digestion, but it belongs in the stomach,” said Dr. Jorge Leiva, a surgeon at Houston Methodist Cypress Hospital. “When the lower esophageal sphincter relaxes abnormally, stomach contents, including acid, back up into the esophagus.”
Heartburn symptoms include:
■ A burning sensation in your chest
■ Burning pain that rises toward your throat
■ Having a bitter or sour taste in your mouth
While an underlying medical condition, obesity or a medication can trigger acid reflux, most often it’s caused by your diet and lifestyle choices, such as the food and drinks you consume, and how much.
“That’s good news,” Leiva said, “because it means there are ways you can prevent heartburn and find relief for symptoms on your own.”
To avoid heartburn or find fast relief, consider these tips from Leiva:
AVOID TRIGGER FOODS
Certain spicy or acidic foods, caffeine, chocolate and alcohol can trigger reflux. Once you identify a food or drink that causes reflux, avoid it whenever possible.
EAT LESS AND EAT SLOWLY
Having more food in your stomach puts more pressure on the valve that keeps acid inside, making heartburn more likely. Avoid tight-fitting belts and clothes that put pressure on your stomach and that can contribute to heartburn.
MAINTAIN A HEALTHY WEIGHT
Extra weight puts pressure on your stomach, increasing the chance of reflux. Eat a balanced diet of fresh foods and get 150 minutes of physical activity each week to achieve and maintain a healthy weight
ADJUST YOUR SLEEP
A foam wedge under your mattress or blocks under the bedposts can help prevent and ease reflux by raising your chest. Sometimes, sleeping on your left side can aid in digestion and limit reflux. In addition, you should avoid eating for two to three hours before bedtime, so your stomach has time to empty.
STOP SMOKING
Quitting smoking can make reflux less severe and less frequent, and in some cases even stop it altogether.
WHEN TO TALK WITH A DOCTOR
Over-the-counter medications like antacids can provide temporary relief for mild heartburn, but you should talk with your doctor if your symptoms don’t go away or get worse.
“Daily antacid use is a sign that it’s time to be evaluated by a gastroenterologist,” Leiva said. “Your doctor can help you determine whether you need additional treatment for acid reflux. Chronic heartburn can change the inner lining of the esophagus and lead to serious conditions, such as esophageal cancer, so it’s important you talk with a doctor if heartburn just won’t quit.” •
Dr. Jorge Leiva
FEEL EMPOWERED to Control Your Risk of Breast Cancer
Every day, new research suggests breast cancer may be more preventable than experts once thought.
“While there are cancer risk factors such as age and family history that are outside of your control, you can control your lifestyle,” said Dr. Dana Holwitt, breast surgeon at Houston Methodist Neal Cancer Center at Cypress.
“If you want to reduce your breast cancer risk, make changes that have a significant impact.”
Here are the top lifestyle changes to reduce your chances for developing breast cancer:
MAINTAIN A HEALTHY WEIGHT
One of the most overlooked risk factors for breast cancer is weight gain after menopause. Having a high body mass index (BMI) post-menopause can significantly increase a woman’s risk of breast cancer — anywhere from 20% to 60%.
“Women can gain weight in menopause due to changing metabolism, and that excess weight leads to higher estrogen levels,” Holwitt explained. “After menopause, your estrogen is made in fat cells. So having extra fat cells means extra estrogen, which increases your risk for breast cancer.”
EXERCISE REGULARLY
The American Cancer Society recommends 300 minutes of moderate exercise weekly to help reduce cancer risk, which breaks down to about 42 minutes each day. This can include low-impact activities such as brisk walking, cycling, Pilates or swimming. If you’re up for vigorous activities — think jogging, playing tennis, jumping rope or taking a HIIT class — then that overall number drops down to just 22 minutes each day.
“Moderate to vigorous activity not only helps in managing weight and reducing your cancer risk, but also boosts your overall health,” Holwitt added.
LIMIT ALCOHOL CONSUMPTION
Alcohol intake is another often underestimated cancer risk factor. Many people enjoy a glass of wine with dinner or a drink at social events, but regular alcohol consumption is strongly associated with increasing your risk of developing breast cancer.
“More than one drink per day can significantly increase the risk,” Holwitt warned. “For women who are at high risk of developing breast cancer or for breast cancer survivors, we recommend averaging less than one drink per day.”
Also, taking a daily multivitamin with folate or a folic acid supplement may mitigate breast cancer risk associated with alcohol consumption.
STAY INFORMED ON HORMONE THERAPY
For many women, hormone replacement therapy (HRT) is a common treatment
to manage menopause symptoms but knowing where to start and how HRT will impact your breast cancer risk is important.
“Hormone replacement therapy is really a discussion for each woman to have with her doctor — usually her gynecologist or primary care provider — about what options are out there,” Holwitt explained. “Hormone replacement is important, because it can help maintain weight, improve bone density, and fight fatigue, hot flashes and insomnia, menopause symptoms that affect women’s everyday lives.”
GET REGULAR SCREENINGS
Even if you follow all of this advice, every woman has at least a 12% risk of developing breast cancer, which is why it is extremely important to have screening tests, such as an annual mammogram beginning at age 40. Mammography is still the most effective tool to diagnose early-stage breast cancer, before tumors are large enough to feel or cause symptoms. •
TAILORED BREAST CANCER CARE
Every woman is different, and your treatment should be tailored to your specific health needs. If you or a loved one has been diagnosed with breast cancer and would like to schedule an appointment, visit houstonmethodist.org/breast-cancer-hmcy or call 713.790.2700
Schedule Your Mammogram
To schedule your mammogram at a Houston Methodist Breast Care Center, visit houstonmethodist.org/mammogram-scheduling or call 346.356.PINK (7465)
Breastfeeding
The longer a woman breastfeeds, the greater the protective effect for fighting breast cancer. While the reasons behind the risk reduction aren’t clear, one possible explanation is that women who breastfeed have fewer menstrual cycles throughout their lives, and, therefore, less estrogen exposure.
REINFORCEMENT MEASURES
Additional ways a woman can reduce her breast cancer risk
Consuming Olive Oil
Studies indicate a diet rich in monounsaturated fats such as olive oil may protect against breast cancer, too. Olive oil also contains antioxidants and anti-inflammatory properties, both of which can help reduce breast cancer risk.
Taking
Preventive Medications
Your doctor may recommend tamoxifen and raloxifene medications if you're at an increased risk for breast cancer. Since these medications can produce menopause symptoms, talk to your doctor about the risks and benefits.
Genetic Testing and Intervention
If you have a strong family history of breast cancer, ask your doctor if genetic testing is right for you. Mutations in certain genes, such as BRCA1 and BRCA2 genes, increase breast cancer risk. Women with this gene mutation may have more frequent screenings or prophylactic surgery (breast removal).
Dr. Dana Holwitt
HOW OFTEN DO YOU NEED A Well-Woman Exam?
What Causes PLANTAR FASCIITIS?
If your first few steps out of bed cause stabbing pain, you may be experiencing plantar fasciitis.
“Plantar fasciitis is one of the most common foot orthopedic complaints and the most common cause of heel pain,” said Dr. Stephanie Gardner, an orthopedic surgeon with Houston Methodist Orthopedics & Sports Medicine at Cypress.
SYMPTOMS
The plantar fascia is a stretchy band of connective tissue that connects the heel to the ball of your foot and toes, encircling the bones to help support the arch. It is a shock absorber and can endure significant wear and tear over time.
Plantar fasciitis is a painful inflammation of the plantar fascia, often caused by microtears. “Patients describe extreme heel pain, which is worse in the morning with the first few steps or after rest, but it can also intensify with increased activity,” Gardner explained. It’s viewed as a temporary issue, primarily among athletes, those who are increasing their physical activity after an extended break, or runners enhancing their mileage for a long-distance race.
PREVENTION
Anyone can develop plantar fasciitis, and your risk increases after age 40. And, if you’ve experienced heel pain in the past, you’re more likely to experience the condition again.
Tips to prevent plantar fasciitis include:
■ Replacing old, broken-down running shoes with a new pair
■ Wearing supportive shoes or shoe inserts
■ Starting a new exercise slowly and building intensity gradually
■ Adding rest, warmups and cooldowns, including calf stretching, into your movement routine
“Stretching is the number one daily habit to prevent plantar
fasciitis,” Gardner said. “It is especially important to stretch out the calf and the plantar fascia.”
TREATMENT
Plantar fasciitis does require treatment, but it doesn’t usually involve surgery.
“Conservative treatments, such as stretching both your calf and plantar fascia, massage, icing your arches by rolling your foot over a frozen water bottle, and wearing supportive shoes, are effective,” Gardner added.
Resting and taking breaks from high-intensity exercise are essential for healing. If you’re active, choose low-impact exercises like cycling or swimming to prevent overworking the plantar fascia.
“I suggest a night splint or brace that keeps your foot stretched during the night to jumpstart your pain relief first thing in the morning,” Gardner noted.
You should avoid wearing thin shoes without support, such as flip-flops. Being barefoot for prolonged periods can also worsen pain.
If your pain lingers, you may consider physical therapy or other non-surgical treatments, but for most, the conservative approach will alleviate the pain. See a foot and ankle specialist if symptoms persist after a year of treatment. •
Get Relief From Your Heel Pain
Is your heel pain keeping you from enjoying your life? Our foot and ankle specialists can help. To make an appointment, visit houstonmethodist.org/footankle-hmcy or call 346.618.4100
Looking after your gynecological health is a vital part of every woman’s wellness journey. You may wonder how often you should see your gynecologist for a well-woman exam.
FROM YOUNG WOMANHOOD TO MENOPAUSE AND BEYOND
According to Maureen Downing, DO, obstetrician-gynecologist (OB-GYN) with Houston Methodist Obstetrics and Gynecology Associates at Cypress, every woman should aim for a well-woman exam every year. “It’s great to have a provider in your health and preventive care to ensure necessary screenings,” she said.
“That connection is important as a woman’s health changes over time.”
Understanding that your needs can change from year to year, women should arrange screenings to align with the physiological and hormonal shifts that occur during pregnancy, childbirth and aging.
THE IMPORTANCE OF WOMEN’S HEALTH SCREENINGS
Breast and pelvic exams are a routine part of the annual wellwoman checkup, but the recommended regularity of some other screenings, such as Pap smears and co-testing for the human papillomavirus (HPV), can depend on your age, risk factors and prior Pap smear results.
Like many types of cancer, the earlier breast cancer is detected, the better the outcome. One of the best ways to catch breast cancer early is by having mammograms every year after age 40 — or even earlier, if you have a family history of breast cancer. Start talking to your primary care provider or gynecologist in your 20s to help determine your risk level and if you should start getting screened sooner.
“Visit your OB-GYN for sexually transmitted infection (STI) testing as needed, and also to get the HPV vaccine,” Downing said.
“You can get this vaccine up to age 45 to lower your risk of cervical cancer, head and neck cancers, and genital warts.”
Your OB-GYN provider can also recommend colon cancer screenings and bone density testing depending on age range and risk factors.
No matter the stage of your life, your OB-GYN provider can help guide you. Menstrual cycle changes, STIs and contraceptives are common topics. So is family planning.
“Women may seek help to conceive and ensure a safe pregnancy,” Downing explained. “In addition, we address questions and concerns surrounding menopause such as, ‘What will your menopausal transition look like? And are you struggling with hot flashes, brain fog or mood changes?’”
PAIN,
INCONTINENCE AND OTHER SYMPTOMS
Don’t be shy, bring your most sensitive questions.
“Whether it’s urinary or fecal incontinence, vaginal discharge, vulvar complaints, burning, pelvic pain, or sexual dysfunction, I encourage patients to discuss everything, as it may signal an underlying medical issue,” Downing added.
Even unrelated symptoms may signal serious issues, so it’s important to consult your doctor.
SCHEDULE YOUR NEXT WELL-WOMAN EXAM
What occurs during an annual well-woman exam may change depending on your life stage, but the importance of routine OBGYN care to your overall health remains the same.
“Take the time to care for yourself, ask the questions you need answered, and learn about your body. Your OB-GYN is here to help,” Downing said. •
Maureen Downing, DO
Dr. Stephanie Gardner
Taking care of your breast health is important. And early detection starts with your annual mammogram. That’s why Houston Methodist Breast Care Centers offer:
• Innovative imaging technology
• Board-certified breast radiologists
• Online scheduling available when you are
• 13 convenient locations across Houston
Using cutting-edge breast screenings, such as 3D mammograms, to detect even the smallest lumps with accuracy, our breast experts have decades of experience and are all here to support you.
That’s the difference between practicing medicine and leading it. For you.
