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Tag: Health Tips

Sleep Optimization, Explained: The Science vs. the Hacks

In the modern world of social media, almost any area of daily life can be turned into content, including sleep. Today, “sleep optimization” has become a staple of health content. Its message of prioritizing sleep rather than treating it as an afterthought continues to resonate with audiences.

However, while it has brought the importance of sleep for health and function into the broader cultural conversation, sleep optimization also brought the unwelcome but unsurprising tide of influencers, “sleep hacks,” and products, turning rest into a complex performance without regard for the actual science.

It is time to cut through the noise and look at what actually healthy sleep habits look like.

What is Sleep Optimization

While now popular online, “sleep optimization” predates the trend through the collision of factors like the development of new technology, a cultural backlash against the idea of “hustle culture”, and an increasing amount of data pointing to sleep as vital for health and broader performance.

In fact, the brand of “sleep optimization” developed in the early-to-mid 2010s by borrowing technological language to frame sleep as a performance variable rather than a natural bodily process, framing it as something that could be quantified, tracked, and ultimately, controlled.

This framing resonated with people because it touched on a real issue. Many people know they are not getting enough sleep, or that their sleep is consistently unsatisfying. Additionally, medical conditions like insomnia or sleep apnea make maintaining a consistent, healthy sleep schedule difficult.

Sleep optimization seemed to acknowledge that reality and provide quantifiable steps to address the problem.

What Sleep Optimization Gets Right

The conversation around sleep optimization addresses some critical issues regarding sleep. Many people have developed habits hostile to sleep, such as having phones in bed, irregular waking-up schedules, and late caffeine consumption. Additionally, because of the busyness of modern life, many people tend to see sleep as an afterthought rather than a vital part of life.

Sleep optimization presented a narrative of prioritizing daytime functionality rather than working on the bare minimum. It also emphasizes consistency, pointing out sleeping 8 hours is not enough if that sleep is fragmented and low-quality.

Sleep optimization content offers tips like having a fixed wake-up time, regular exercise, tracking sleep patterns, and prioritizing a dark, quiet bedroom, all of which can improve sleep. It also can encourage people to get evaluated if they noticed unhealthy sleep patterns. This data is important for people dealing with undiagnosed conditions like sleep apnea.

What Sleep Optimization Gets Wrong

The biggest issue with “Sleep optimization” is that it has become more about monetization than actual advice. Influencers can turn routines and “sleep hacks” into monetary gain through product promotion and social media followings.

Unfortunately, many claims about routines or products lack proper evidence and can even make the problem worse. For example, evidence suggesting mouth taping or jaw straps can improve sleep is limited and low-quality. The practice can actually worsen breathing for people dealing with undiagnosed sleep apnea. Additionally, products that treat sleep like a score can lead to people developing orthosomnia, an unhealthy preoccupation around getting whatever kind of sleep is “correct” as deemed by a tracker, which can lead to anxiety and (ironically) worse sleep overall.

Additionally, trends like “sleepy-girl mocktails”, high-dose melatonin gummies, or blue-light glasses have sparse scientific backing on their effectiveness.

Much of the conversation around sleep optimization is marketing rather than science, overcomplicating sleep-promoting practices as law, even when they are useless or harmful.

What Actually Helps With Sleep

Unlike what many sleep optimization influencers suggest, a few simple habits can make a good night’s sleep attainable. Having a regular bedtime and wake-up time, paired with a short, repeatable “wind-down,” helps the body relax and build a rhythm, improving the chances of good sleep.

Additionally, avoiding substances like caffeine during the late afternoon and avoiding alcohol and nicotine close to bedtime can strengthen general sleep health.

Finally, keeping the bedroom cool, dark, and quiet and reducing blue light intake at night, including electronics like phones or television in the bedroom, can help avoid melatonin suppression and promote better sleep overall.

None of these habits are “quick fixes” for bad sleep, nor are they cures for sleep conditions like insomnia or sleep apnea. However, for the average person, they are excellent first steps to getting the sleep their body needs.

Final Thoughts

In a busy and chaotic world, the idea of deep, refreshing sleep can feel like a pipe dream. “Sleep optimization,” while voicing many people’s exhaustion and frustration, turned rest into content and questionable “hacks” into the secret to sleep.

The truth is that a few simple habits can help most people find the rest they are looking for. While they do take planning and discipline, a deliberate effort to give your body the rest it needs will give you the energy you need to not just survive your day, but thrive.

If you have deeper concerns about your sleep, providers at Rockwell Physicians can work with you to find better ways to sleep, such as performing home sleep studies to diagnose sleep apnea. We recognize that sleep is the foundation of health and well-being, so we want to partner with you to enjoy the quality rest you deserve.

August 31, 2026
6 Myths About Food Dyes (And the Facts Behind Them)

Food dyes have become the subject of fierce health controversy, with some people considering anything with food dye as practically poison. Others dismiss those concerned about food dyes as fearmongering “health nuts.”

However, because of the contentions, it has become increasingly difficult to determine fact from fiction: are food dyes “toxic”? Are they actually banned in Europe? Or are they completely harmless?

It is time to examine some of the biggest misconceptions about food dyes and look at the facts:

Myth 1: Food dyes are used in the US but banned in the EU, meaning the EU takes health and safety more seriously than the US.

Fact: Both the US and the EU regulate dyes; however, they regulate different sets of dyes. Additionally, many popular U.S. dyes (such as Red 40 and Yellow 6) are permitted in the EU, though they require a warning label.

Myth 2: “Natural” food coloring is safer than synthetic food dye

Fact: The data around the impact of natural food colors is lacking. Their safety is assumed rather than demonstrated through data. For example, natural color sources, like carmine and certain plant extracts, can cause allergic reactions. Natural alternatives can also be less stable and introduce contaminants unless carefully controlled.

In the end, safety comes down to the purity of the substance, not necessarily on its source.

Myth 3: Food dyes are completely harmless and have no long-term effects

Fact: The long-term effects of consuming food dyes in humans are still somewhat unclear. Current research shows particular dyes are broken down in digestion into chemicals called “aromatic amines”, and this process may be a primary way they cause harm.

In animal studies, some types of yellow dyes did raise blood sugar and damage the intestinal lining. A current study in humans examines the possibility of a link between these dyes and type 2 diabetes. However, the current evidence is highly limited. Recent studies in California indicate that synthetic food dyes could be associated with adverse behavioral effects in children.

However, these studies are not definitive because the effects were still modest, and not every child was affected. One analysis concluded that the evidence was too inconsistent to make a quantitative risk assessment.

Myth 4: Current FDA acceptable daily intakes for food dyes mean the consumer can consume with no effects.

Fact: The acceptable daily intakes are based on older studies that do not take into account the behavioral effects these dyes can have on children. Current ADIs are based on evidential gaps rather than settled conclusions. Some have suggested that these ADIs should be updated to account for these behavioral effects.

Myth 5: Synthetic food dyes are known carcinogens for humans

Fact: The claims around food dyes and carcinogens originate from several animal and in vitro studies. For example, Blue 1 was observed to cause kidney tumors in mice, and Blue 2 and Citrus Red 2 were linked to brain and bladder tumors in animal models. However, questions have been raised about some of the older animal studies regarding possible contaminants skewing the results.

Myth 6: Removing synthetic food dyes would reduce rates of issues like diabetes, obesity, and ADHD.

Facts: Synthetic food dyes are generally used in ultra-processed foods. Therefore, any benefits would come from a reduced consumption of these foods in general rather than specifically the food dyes. Asserting that food dyes directly contribute to these health issues surpasses the current scope of evidence.

The Reality of Food Dyes

While there is little evidence supporting many of the most popular ideas, there are emerging concerns about their long-term effects. The evidence on adverse behavioral effects in children is strongest among human studies, with data indicating that some food dyes have a small but real effect on kids’ neurobehavior. One study suggests that roughly 8% of children with ADHD may have dye-related symptoms. However, these findings were susceptible to publication bias, and other studies show small and uncertain effect sizes.

While they currently only appear in animal studies, some common dyes can contribute to damage processes that can be linked to colon cancer, though researchers say more study is necessary to determine a cancer link. Additionally, a large human study indicated that a higher intake of food colorings overall was linked to a small increased risk of overall cancer and postmenopausal breast cancer. However, the stronger links were between caramel color and beta-carotene, which are a different class of dyes.

Final Thoughts

As the debate around food dyes continues, it is important to remember the current limits of the data. At this point, there is not enough data to determine the long-term effects of food dye consumption on human health.

For people concerned about food dyes and their health, focus on reducing consumption of ultra-processed foods and replacing them with minimally processed, healthy foods, since these will have the greatest positive impact on their overall health.

If you are interested in improving your overall health but do not know where to start, talk with your provider at Rockwell Physicians. We would be happy to discuss any concerns about diet and nutrition and provide you with the information you need to eat with confidence!

https://pubmed.ncbi.nlm.nih.gov/41954817

August 17, 2026
Dietary Supplements: Everything You Need to Know

They are a common sight at most grocery stores; long lines of supplement containers, making promises to “support your immune system,” “boost your energy,” or even “prevent cognitive decline”. Supplements have become a common part of people’s health and wellness to address deficiencies, such as a lack of vitamin B or iron.

However, a lack of rigorous regulation and loose marketing practices leads patients to consume products that, at best, offer no health benefits and, at worst, cause health issues. People have even suffered from long-term harm through ingesting supplements containing contaminants.

It is now essential for patients to understand the regulations around supplements, what the advertising for supplements actually means, and where to find reliable information about supplements.

Supplements and Their Regulations

The FDA classifies supplements as a special category of food with less stringent requirements than drugs or conventional foods. The FDA does not review or approve supplements for safety and effectiveness. In fact, most products are sold without informing the FDA. The responsibility lies with the companies to ensure a safe and effective product.

According to FDA guidelines, supplement companies cannot claim their products can treat, cure, or prevent diseases. Additionally, any health claims, such as the product “supports immune health,” must be substantiated and authorized by the FDA.

The FDA can take action against unsafe, adulterated, or misbranded products after they reach consumers. Unfortunately, some people have suffered from health issues from the consumption of adulterated and tainted products containing unapproved pharmaceutical ingredients and contaminants, including heavy metals and bacteria.

Patients should consult with their physicians about which supplements are safe to consume and understand how to spot high-quality and trustworthy supplement brands.

Searching for Supplements – What to Look For

Because of the lack of regulation, private companies and nonprofits have stepped up to provide the information that consumers need to identify quality product. For example, one indication is the seal of the United States Pharmacopeial Convention, a nonprofit organization of scientists that sets high-quality standards for medicine, food ingredients, and dietary supplements. The USP facilitates a voluntary program where supplement companies can test their products and facilities.

Companies that meet these standards include the official “USP Verified” seal on their labels. Additionally, the organization maintains a list of brands that meet their standards and the stores where they can be purchased. This list includes brands such as Nature Made, Kirkland Signature, and TruNature.

Similarly, NSF International is a nonprofit organization that certifies supplements such as fish oil and multivitamins. It also contains a “Certified for Sport” program that certifies supplements, including protein powders, amino acids, and creatine.

The seal’s presence indicates the product is unadulterated and contains the ingredients listed on the label.

Other laboratories, including ConsumerLab and LabDoor, routinely test a range of supplements and publish reports on their findings, although they do charge for access to their reports.

Caveats to Consider

While these non-profit organizations and labs provide invaluable information, consumers still need to exercise caution when purchasing products. For example, some supplement companies print the letters “USP” on their labels in place of the official seal, claiming to produce their products in accordance with USP standards. However, the organization has not vetted these products.

Consumers looking to purchase supplements should also avoid products with marketing targeted toward weight loss, energy, immunity support, or brain health, since they have weak or mixed evidence and are not approved by the FDA.

Before purchasing a supplement, consumers should also check for fillers or “proprietary blends,” ingredients without specified amounts. They should also purchase products available at retailers such as pharmacies. Most importantly, they should also consult their physician before starting supplements, since certain supplements can interact adversely with certain medications and affect lab test results.

Final Thoughts

Supplements can be helpful for many patients in maintaining their health. They can correct deficiencies such as vitamin D, vitamin B12, and iron deficiency, bolster bone and heart health, and support fetal development during pregnancy. However, consumers must exercise caution when purchasing supplements, selecting ones with sufficient evidence supporting their benefits and avoiding ones that make grand promises with only weak and mixed evidence to support their claims.

If you are interested in supplements, consult with a practitioner at Rockwell Physicians to get the supplements that will actually give you the health benefits that they claim.

May 25, 2026
How the SECA Scale Can Transform Your Weight Loss Journey

For many people, weight loss is synonymous with frustration and feelings of failure. People can find themselves trapped in a cycle of dieting, quitting, and restarting, unsure if any of their approaches are benefiting their overall health.

Often, weight loss is treated with a “one-size-fits-all” approach, while factors such as body composition, health history, and even muscle mass are not considered. Thus, even when people are making positive changes, they often do not recognize this progress because it does not appear on a bathroom scale or a BMI chart. In fact, people could be damaging their bodies with their weight loss efforts and not realize it.

However, with the development of new technology, specifically the SECA scale, weight loss can now be personalized for each patient. Finally, weight loss progress can be accurately tracked, measured, and adjusted to fit the patient’s health needs.

Background on the SECA scale

The SECA scale was developed to address two separate problems: traditional BMI measurements do not provide the data necessary for patients to lose weight effectively, since they cannot distinguish between muscle, fat, water, or visceral fat, essential information for someone considering weight loss. These measurements cannot also distinguish between fat loss and muscle loss, the latter of which can be highly damaging to the patient, On the other hand, more precise technology, such as full-body MRIs, was too time-consuming and expensive for the average patient or practitioner.

The SECA scale is designed to fit within the average practitioner’s office and takes only 17-24 seconds. Today, the SECA scale has become an invaluable tool for patients requiring weight loss care, malnutrition screening, sports medicine, and chronic disease management. The SECA scale goes beyond weight, providing information for diagnosis, monitoring, and prevention.

How the SECA scale changes weight loss

For decades, BMI has been the traditional standard for weight loss. However, practitioners and researchers have noted that BMI is not effective since it does not consider aspects such as body composition, total body water, skeletal muscle mass, and even factors like gender, age, and ethnicity, all of which are factor into weight and weight loss.

While the SECA scale utilizes technologies such as whole-body MRIs and 4-compartment for fat as a validation standard, the scale is far quicker and less invasive. It simply sends a harmless, low electrical current through the patient as they stand on the scale.

Various tissues conduct electricity differently; for example, lean tissue is a great conductor with low resistance, while fat tissue is a poor conductor with high resistance. The device measures the impedance and then converts the data into estimates.

SECA scale technology goes beyond BMI by analyzing all these components, allowing practitioners to develop specific nutrition, exercise, and even medication regimens for patients.

Weight Loss for 2026

Additionally, the SECA scale measurements can be repeated, allowing both patients and practitioners to see progress. This can be a helpful motivator for patients since the results of weight loss can take time to appear. For many patients, weight loss can become frustrating when changes do not appear on the bathroom scale because the average scale does not show fluctuations in water retention, muscle development, or temporary gains.

With the SECA scale, patients can track their improvement, and practitioners can make any necessary adjustments. This information sets up both patient and practitioner for long-term success by emphasizing fat loss rather than simply weight loss.

For patients taking GLP-1s, SECA can be especially helpful for monitoring the effects of the medication. Through regular SECA scans, practitioners can assess the effectiveness of the medication and whether the patient is losing visceral fat vs. skeletal muscle mass. Based on the results, practitioners can provide adjusted diet and exercise recommendations. This can lead to safer and higher-quality outcomes for the patient, allowing them to lose weight without worrying about muscle loss.

Your Next Steps

You are unique. Your weight loss program should be too! At Rockwell Physicians, we believe that weight loss should fit your unique needs, and we are excited for patients to discover how the SECA scale can assist them in their health and fitness journey.

The SECA scale provides a fast, practical, and precise way for you to understand your weight loss journey. If you are ready to discover more about your body, call Rockwell Physicians at [804] 897-6140. We look forward to taking this journey with you!

April 13, 2026
7 Health Tips for the New Year That Actually Work.

‘Tis the season for New Year’s resolutions! Every year, millions of Americans pursue health-related resolutions, whether it is to lose weight, eat healthier, get more sleep, etc.

However, these resolutions can lead to more frustration than results. People feel caught in a cycle of making resolutions, keeping them up for a few weeks, and then dropping them when life inevitably gets in the way.

If that describes you, be encouraged! Getting healthy does not have to be complicated or time-consuming. Check out these Rockwell-approved health tips to get started on your healthiest year yet!

1. Ditch the Ultra-Processed

Ultra-processed foods have been defined as foods so fundamentally altered that they become unrecognizable from their original state. They are also some of the most popular foods in modern grocery stores and pantries.

Despite their appeal in both taste and convenience, ultra-processed foods can contribute to a variety of physical and mental disorders, including metabolic disease, systemic inflammation, and even mood disorders.

Instead, focusing your eating on whole grains, fruits, vegetables, and lean proteins can help reduce inflammation, restore your gut microbiome, and provide you with a wider range of beneficial nutrients.

2. Invest in Community.

People need connection and community for mental and physical health. Loneliness is a form of stress, which takes a toll on the body and exacerbates preexisting health conditions. In contrast, regular social interaction can improve cardiovascular health, boost the immune system, lower inflammation, and help with weight management.

In addition, regular participation in community is associated with less anxiety and depression and can even slow cognitive decline by improving memory and verbal fluency.

Attending church, joining a club or volunteering, are simple and effective ways to gain significant long-term physical and mental benefits.

3. Move Consistently!

If going to the gym is intimidating or does not work with your schedule, don’t worry! Regular low-impact movement can still provide you with a wide range of physical and mental benefits, including improving your mood, assisting with weight management, and enhancing your productivity and improve cardiovascular health and muscle strength.

Walking, stretching, household chores, and even simply interventions like a standing desks and desk treadmills can be simple ways to increase movement without having to worry about scheduling “exercise time.”

4. Make Stretching Part of Your Routine.

Stretching may be one of the simplest but most effective exercise habits you can take up this year. Consistent stretching can strengthen your muscles, improve your range of motion and strengthen your joints as well as improve balance. Additionally, stretching can enhance circulation and reduce muscle tension, which can relieve stress, tension headaches, and back pain.

There are several types of stretching, each with unique benefits. Passive stretching requires an external force to produce a stretch in a muscle, done for increased flexibility. Active stretching is when you stretch your joint with the force from opposing muscle groups, helpful for increasing the joints’ range of motion.

If you are not sure where to start, check Rockwell’s Weekly Wellness Tips for stretches and exercises that you can perform at home or even out and about!

5. Practice Good Posture.

Most American adults express little to no concern over their posture. However, poor posture can actually contribute to multiple health issues, including tension headaches, chronic back pain, and even lowered energy.

Taking time to improve your posture, both static and dynamic, can have massive benefits, including reduced stress, better breathing, and improved muscle, bone, and spine health.

To correct your posture, try standing straight with your shoulders relaxed and aligned, your knees slightly bent, and your weight evenly distributed. If you are sitting, try keeping your head and aligned with your feet flat on the floor and your back supported. These small fixes can have a powerful effect over time.

6. Implement Box Breathing.

We live in a stressful and fast-paced world, where taking time to relax and regulate feels almost impossible. Incorporating practices like box breathing, a technique that allows Navy SEALs to maintain composure and focus, can help you control your stress.

Box breathing is a simple but effective breathing technique to lower cortisol and improve mental clarity, allowing your body to relax. Additionally, regularly incorporating box breathing enhances your body’s overall stress response, allowing you to stay calm and focused.

To perform this exercise, simply breathe in for four counts, hold for four counts, breathe out for four counts, and hold again for four counts. Repeat as many times as necessary.

7. Remember To Be Thankful!

When considering the benefits of gratitude, most people point to its mental benefits, like reducing symptoms of depression, anxiety, and stress. However, with these mental benefits come physical perks. Consistently practicing gratitude can lower blood pressure, improve cardiovascular health, and even enhance sleep quality. Additionally, early data indicate that gratitude may even improve longevity.

Small practices like journaling, writing, “thank you” notes, or even “gratitude meditation” can help build long-term habits of gratitude as the brain regularly releases serotonin, oxytocin, and dopamine. Over time, these patterns can rewire your brain to be more aware of positive experiences. Essentially, the more you practice gratitude, the more grateful you become.

There you have it! Seven simple tips that you can use to make 2026 your healthiest year yet!

January 5, 2026
Sleep Apnea Can Ruin Your Night. Here’s What to Do About It.

Consider this situation: You do not seem to have trouble sleeping or maintaining a strict sleep routine. You get the recommended eight hours, avoid screens before bed, and maintain ideal sleep hygiene.

However, no matter how much you sleep, you do not seem to get any real rest. You slog through your days, exhausted and irritated. You are less productive at work and less attentive at home. Even your family is frustrated because, apparently, your snoring is keeping your partner up at night.

If any of these symptoms sound familiar, you are not alone. Millions of Americans suffer from issues caused by sleep apnea, a sleeping disorder affecting growing numbers of women, men, and even children.

Sleep apnea can be tricky to diagnose, but it can lead to a significant reduction in health and well-being. However, as awareness of the disorder has increased, both treatments and lifestyle adjustments are available to ease its effects.

What Is Sleep Apnea

Obstructive sleep apnea is a condition in which the muscles in the back of the throat relax during sleep, fully or partially blocking the airway. Central sleep apnea occurs when the brain does not send the proper signals to control your breathing.

Symptoms for sleep apnea include loud snoring, insomnia, hypersomnia (excessive daytime exhaustion), and even episodes where you stop breathing when you sleep.

Sleep apnea develops due to a multitude of causes. Genetics certainly plays a role, since the issue can be inherited. Sex can also contribute, since men are far more likely to have and/or develop sleep apnea than women.

Lifestyle choices also play a significant role both in the development and the severity of sleep apnea. Factors like drinking and smoking cause excessive relaxation of the throat muscles and the inflammation of the airway. Obesity is also a leading factor in the development of obstructive sleep apnea, since excess fat deposits in the neck can block the upper airway.

Children can also suffer from obstructive sleep apnea, which is generally caused by enlarged tonsils or adenoids. It can also appear in a child with a small jaw or an overbite or a patient dealing with Down syndrome or Pierre-Robin syndrome. Similar to adult patients, lifestyle factors can play a part, such as childhood obesity or an environment where secondhand smoke is common. Researchers are increasingly concerned sleep apnea will affect more children due to the rising rates of childhood obesity.

The Effects of Sleep Apnea

Sleep apnea can contribute to and exacerbate serious health conditions. The consistent strain placed on the body due to a lack of oxygen can lead to higher risks of cardiovascular issues like heart disease, heart failure, and hypertension. Additionally, it can exacerbate diseases like type 2 diabetes and can lead to an increased risk of strokes.

Sleep apnea can also cause to issues in day-to-day living. Hypersomnia, or “daytime sleepiness,” results in decreased concentration and productivity in adults, and, in children, can lead to hyperactivity, mood disorders, and disruptive behavior. Studies published by the National Library of Medicine have noted the correlation between sleep apnea and increased risk of car accidents due to exhaustion and resulting poor reflexes brought on by inadequate sleep.

Finally, it contributes to overall poor sleep quality, which can contribute to a weakened immune system, increased stress, and anxiety and depression.

Treatment For Sleep Apnea

Sleep apnea is diagnosed through a sleep study, which examines oxygen levels, heart rate, and breathing to determine an apnea-hypopnea score which is used to determine the presence and severity of sleep apnea.

Treatment can include lifestyle interventions including sleep position, weight loss, and regular physical activity. Additionally, a CPAP (continuous positive airway pressure) machine is utilized to provide continuous pressure to keep the upper airway open. A mask provides continuous pressure to keep the upper airway open. Use of a CPAP machine improves blood pressure, mental clarity, mood, and a reduction in snoring.

Final Thoughts

While sometimes dismissed as a mere inconvenience, sleep apnea and its symptoms should not be ignored. What may be just an inconvenience can lead to systemic health problems.

If you know you are dealing with symptoms that could be related to sleep apnea, asking your doctor about sleep apnea or participating in a sleep study has the potential to greatly improve both immediate and long-term health and well-being. Rockwell Physicians offers at-home sleep studies for patients exhibiting symptoms of sleep apnea to determine the appropriate treatment.

So, the next time your partner complains about your midnight snoring, contact us so we can help you get back to the sleep you deserve.

October 12, 2025
You Are What You Eat: Ultra-Processed Foods and Their Impact on Health

The word “processed” has become the proverbial boogeyman in conversations about food, nutrition, and health for years, but since the earliest civilizations, people have processed foods, producing cheese, olive oil, wine, and more. However, with increased industrialization, the factory approach began to be applied to food and food preparation. This transition led to the creation of a new kind of food, eventually be dubbed “ultra-processed food.”

Cheap, calorie-dense, and tasty, these foods have become staples in American pantries. However, as they rose in popularity, physicians and researchers became increasingly concerned about the long-term effects on consumers’ health.

While research is still ongoing, the data collected so far indicate that diets heavy in ultra-processed foods (like the typical American diet) can have highly detrimental effects on overall health and well-being.

Processed vs. Ultra-Processed

While “processed” has become a catch-all phrase when discussing food, the definition actually contains quite a bit more nuance. The NOVA Food Classification, developed by the Center for Epidemiological Studies in Health and Nutrition in Brazil in 2009, categorizes foods into unprocessed, minimally processed, and ultra-processed.

Unprocessed food is food in its natural state, such as raw vegetables and fruits, brown rice, and raw meats. It is simply food that has had nothing done to it.

Processed is simply food that has had something done to it, including cooking and preservation methods such as pickling and canning. For example, the difference between unprocessed food and processed food is the difference between eating raw carrots and broccoli and a vegetable stir-fry. The vegetables have been changed while retaining their nutritional value.

In contrast, ultra-processed, the “Frankenstein’s monster” of the food world, is food so fundamentally altered that it is unrecognizable from its original form. Due to the added sodium, sweeteners, fats, hydrogenated oils, and other additives and preservatives, these foods tend to be shelf-stable and consistently tasty. Both factors make them highly appealing to children and busy adults.

Unfortunately, this definition encompasses the most popular food consumed by Americans. This category includes most packaged snacks, breakfast cereals, soda, energy drinks, and even protein and granola bars. Even foods labeled “low calorie” or “reduced fat” often utilize the same artificial preservatives and sweeteners as many other ultra-processed foods, giving the illusion of health while dubious of actual nutrition.

The detrimental effects of ultra-processed foods are becoming a growing cause for concern, and research is ongoing on their full effect.

The Effects of Ultra-Processed Food: Non-Communicable Diseases

Researchers have become increasingly concerned with the rising rates of non-communicable diseases (NCDs), including cardiovascular and heart disease, fatty liver disease, and type 2 diabetes, including children and adolescents.

Ultra-processed foods have been shown to be a key contributor to the rising rates of obesity in children and adults, which is associated with many NCDs. One study published by the National Library of Medicine noted that patients with diets higher in ultra-processed foods were at a much higher risk of developing comorbidities of cancer and cardiometabolic diseases, reducing the favorability of their prognosis.

As one analysis noted, the high sugar content of many ultra-processed foods is associated with a high addictive potential and subsequent increased tolerance and dependence. Sugar, along with salt, fat, and caffeine, is classified as a “hedonic” substance, a substance pursued not just for the taste but for the pleasurable feeling it evokes, of which ultra-processed food is abundant. All of these elements, particularly sugar, have become ubiquitous in the American diet. Because of the hedonic cues provided by these elements and the fundamental lack of nutrition, people find it easy to consistently and frequently over-consume this kind of food. Unfortunately, these eating patterns increases their chances of developing an NCD or multimorbidity like obesity.

The Effects of Ultra-Processed Food: The Gut Microbiome

Another area where ultra-processed foods are negatively affecting health is in the gut microbiome. Studies of the gut microbiome have revealed its importance to almost every facet of human health, including mental health through the “gut-brain axis”.

Research on the effects of ultra-processed foods on the gut microbiome have shown that regular consumption not only damages beneficial bacteria and reduces overall microbial diversity but also promotes the growth of harmful bacterial groups, leading to low-grade systemic inflammation. These changes in the microbiome can also lead to increased intestinal permeability, dubbed “leaky gut,” allowing inflammation to become systemic and leading to issues such as inflammatory bowel disease and metabolic abnormalities.

Because of the “gut-brain axis,” the regular consumption of ultra-processed foods can also have consequences for mental health. A person with a diet heavy in ultra-processed foods has a greater risk for both anxiety and depressive symptoms. For example, in a meta-analysis in the National Library of Medicine, researchers have contended that artificial flavorings and sweeteners like aspartame, found in “diet” and “sugar-free” drinks, and MSG can contribute to the dysregulation of mood transmitters like dopamine and serotonin, which can contribute to mood disorders.

While the research is more limited in this area, there is also evidence to suggest that diets heavy in ultra-processed foods contribute to cognitive decline, including the development of Alzheimer’s disease and dementia.

Next Steps

Many people are attracted to ultra-processed food due to its taste and accessibility. However, the growing body of evidence indicates these same quick and cheap foods have deleterious health effects.

A diet consisting of whole grains, lean meats, and fresh produce has been demonstrated to provide the highest nutritional benefit. Additionally, incorporating fermented foods and foods high in fiber can support the essential healthy bacteria in the gut microbiome.

Some people are daunted by the high costs that eating a diet more centered on whole and minimally processed foods could entail. However, options like nuts, frozen vegetables and fruits, meats such as canned chicken, tuna, and sardines, and dried and canned beans provide great sources of nutrition while being relatively easy on the budget.

Final Thoughts

The widespread use and consumption of ultra-processed foods is a fairly recent phenomenon, meaning that research is still ongoing on the long-term effects these items have on human health. However, the data that we have now strongly indicates that the regular consumption of ultra-processed foods has devastating effects on both physical and mental well-being.

While healthy eating may seem complicated and daunting, focusing meals around minimally processed and whole foods is an effective approach to achieving a healthy diet.

In the modern day, avoiding all ultra-processed foods is practically impossible. However, being informed about ultra-processed foods and their effects on human health empowers people to make the informed decisions necessary for themselves and their loved ones.

September 28, 2025
School Survival Tips: Supporting Student Health in the School Year

Back to school is upon us, with new challenges and opportunities for students and parents alike.

Maybe you are a seasoned veteran, able to juggle academics and extracurriculars with ease. Or maybe your child is heading to school for the first time, and you’re wondering what comes next.

However, no matter who you are, if you are concerned about your child’s health as they go into this next school year, you are not alone. Data indicates that America’s children are struggling in terms of their health, mentally and physically. Over the last two decades, rates of health issues ranging from childhood diabetes to depression have risen, leaving parents feeling overwhelmed and frustrated.

Fortunately, there are a few simple practices that parents can consider to help support their children’s mental and physical health this school year.

Let’s Talk About It: Mental Health

Data published in JAMA Pediatrics indicates that the rates of depression and anxiety have been steadily increasing over the last decade. While the factors contributing to this rise are many and varied, two that stand out are the stress and the amount of screen time that school-aged children engage in.

Between academics, extracurriculars, sports, and social expectations, school-aged children are contending with higher chronic stress levels than ever before.

While there is such a thing as “good stress,” a short-term feeling that can motivate students to prepare for challenges, long-term stress can be highly detrimental to the body, contributing to muscle pain, a weakened immune system, digestive problems, and more. Chronic stress can also contribute to depression, anxiety, and other mental health issues.

More than a quarter of teens are dealing with chronic stress of some kind, and many of them are creating detrimental habits to cope, including excessive screen use. According to recent data, students spend on average 7 hours per day on screens, whether for e-school or personal use, as opposed to the more limited approach most experts recommend, with some even saying that screentime should be restricted to 2-3 hours. According to the CDC, this overuse of screens contributes to students’ anxiety, depression, and stress.

Parents can help their students cope with stress by encouraging them to avoid overscheduling, limiting screen use, teaching relaxation practices to lower the physical effects of stress, and encouraging face-to-face dialogue to understand and support their children with the stressors of their academic and social lives.

Let’s Talk About It: Physical Health

Nutrition

As research on aspects of the body, such as the gut microbiome, has developed over the years, it has become increasingly clear that good nutrition has an indispensable role in overall physical wellbeing.

However, recent studies demonstrates that the overall diet and nutrition of American children remains poor. Rates of childhood diabetes and obesity have risen despite efforts to enable schools to provide healthy food, causing concern among health experts and parents.

Parents of elementary and middle school-aged children can promote good nutrition by encouraging snacks such as popcorn, mixed nuts, fruit slices, and trail mix as alternatives to sugary drinks and ultra-processed snacks. Parents can also engage older teens with food preparation, showing them how to prepare food for themselves for the future.

Modeling good nutrition for children early on helps them develop a vision for healthy eating that they can carry with them into high school and beyond.

Sleep

Proper sleep is essential for both physical and mental health. Lack of sleep is not only associated with physical problems but also with cognitive issues, including not only increased anxiety, depression, and stress but also lack of focus and difficulty with reasoning and creative thinking. A habit of poor sleep inevitably works against success both academically and socially, increasing stress.

Unfortunately, students are getting much less than the recommended amount of sleep. Elementary and middle school students (between 6 and 12) require as many as 9 to 12 hours of sleep, while late middle and high school students should be getting between 8 and 10 hours.

According to a 2024 CDC report, over 57% of middle school students and 72% of high school students are not meeting these goals. Poor sleep hygiene can be due to factors like overscheduling, high levels of caffeine consumption late in the day, the use of screens before bed, general feelings of stress and anxiety, or a bright and noisy sleeping environment.

Parents can help by engaging in practices such as establishing a nighttime routine and discouraging sugar and caffeine before bed, and as removing screens from the bedroom, such as TVs, phones, and tablets. They can also work with their kids to prevent overscheduling by setting realistic expectations and teaching time management skills. Any of these actions can promote healthy sleeping habits in school-aged children, helping them thrive physically, mentally, and academically.

Conclusion

Back to school can be both an exciting and stressful time for parents and students, and it can be easy for both physical and mental health practices to take a back seat in the face of more immediate concerns. By helping students develop good physical habits, such as practicing healthy nutrition and good sleep hygiene, parents can support their students as they navigate the challenges of the new academic year.

More and more, science is demonstrating that the body and mind are intertwined, and by prioritizing the mental and physical health of their children, parents can play an essential role in establishing habits that will help their students thrive throughout their lives.

August 11, 2025