Q: I keep hearing that you should eat only unprocessed foods, but aren't canned soups, oils, even applesauce processed? Exactly what's wrong with processed foods anyway, and what should I avoid? - Andrea Z., Denver
A: That's a great question! Unprocessed foods are fresh veggies and fruits (get 5-9 servings a day) and whole grains (aim for 2 servings). They contain the most nutrients and no harmful additives. But there are healthy minimally processed foods - nonfat Greek yogurt, steel-cut oats, walnut oil, salmon filets or frozen veggies, for example - that are altered in one way or another and still have a place in a heart-lovin,' anti-inflammatory, belly-fat-busting diet.
But foods that are processed with added sugars or syrups (some breakfast cereals, canned soups and frozen dinners) or trans fats (hydrogenated oils in baked goods and snacks) up your risk for heart disease, some cancers, obesity, diabetes, depression, dental woes and dementia.
And then there's ultra-processed foods: foods that have ingredients never found naturally in any food! These foods, says a new study published in The BMJ, make up a whopping 58 percent of Americans' daily calories and include "flavors, colors, sweeteners, emulsifiers and other additives ... added to the food product to imitate the taste, smell and/or texture ... [and] to disguise undesirable qualities of the final manufactured food product." They're also often higher in unhealthy fats, added sugars and syrups, and salt than other grocery store offerings.
Americans' favorite ultra-processed foods include breads, sodas, fruit- and milk-based drinks, cakes, cookies, pies, salty snacks, frozen and shelf-stable plates, pizza and breakfast cereals. So put down that frozen pizza and say "bye-bye" to soda. If you eliminate calorie-dense, nutritionally vacant, chemical-laden foods from your diet, you'll be able to enjoy fresh, tasty, wholesome treats and live a longer, healthier, happier life.
Q: I'm taking nonsteroidal anti-inflammatory drugs for chronic arthritis pain. Now I hear they might be dangerous. What should I do? - Michelle J., Biloxi, Mississippi
A: Fortunately there are many ways to reduce or eliminate chronic arthritis pain. Lifestyle changes, including losing weight, getting 30-60 minutes of aerobic activity five days a week, and two session of strength training weekly, ease joint pain for almost everyone. Alternative therapies such as DHA-omega-3s and omega-7 supplements, glucosamine, chondroitin sulfate and ASU (avocado soybean unsaponifiable), massage, acupuncture and meditation also ease pain and reduce stress from pain. Sometimes surgery (on knees or hips) is the best solution. And sometimes you just need to take a pain reliever.
However, there's a lot of new info on the cardiovascular dangers of the often-used pain relievers called nonsteroidal anti-inflammatory drugs, or NSAIDs, including COX-2 inhibitors like the old standby diclofenac or newer versions such as celecoxib.
Nonetheless, COX-2 inhibitors are prescribed often for arthritis pain. Ibuprofen and naproxen may also be prescribed in doses higher than what's available over the counter. And daily in the U.S. more than 30 million folks take over-the-counter NSAIDs. They all increase the risk for heart attack or stroke for anyone with high blood pressure, Type 2 diabetes, elevated triglycerides or LDL cholesterol, for anyone who smokes, is overweight, physically inactive, takes aspirin regularly, has a family history of early heart disease or had preeclampsia while pregnant! Even folks without known heart problems are at increased risk. Already had a heart attack? You should never take NSAIDs without your doc's approval.
Your best move is to work with your doctor to establish an exercise, supplement and meditation regimen to ease pain-amplifying stress. If you don't get enough relief, joint replacement surgery may be for you.
If you still need to take an NSAID, take the lowest dose possible and drink plenty of water. Have your heart and gastrointestinal health monitored regularly. And ask about the benefits and risks of taking 162 milligrams of aspirin a day (which is heart protective) with a glass of water before and after, instead of those NSAIDs.
Distributed by King Features Syndicate, Inc.
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