By Al Riddick 

Grocery prices have reached alarming levels, making every trip to the store feel like a financial burden. Many families wonder if they should start growing their own food or simply do without. However, before resorting to extreme measures, it is worth exploring a practical and affordable meal plan that allows a family of four to eat for just $400 per month.

Yes, It’s Possible! Here’s How.

In the most challenging financial situations, ensuring that a family remains well-fed requires a simple yet nutritious meal plan. While it may not be luxurious or varied, it provides sustenance and stability. Additionally, it eliminates the stress of deciding what to eat each day.

The Budget Breakdown

Breakfast: Oatmeal ($40.99 for a 50 pound bag)

• A serving is ½ cup per person (2 cups total for the family).
• Cost per day: $0.82
• Total monthly cost: $24.60

Lunch & Dinner: Black Beans, Rice, and Vegetables

Black Beans ($49.99 for a 50 pound bag)

• Each person receives ½ cup per meal (4 cups per day total).
• Cost per day: $1
• Total monthly cost: $30
• Oatmeal and Black Beans prices obtained from a local grocery store in Fairfield, OH.

Rice ($24.99 for a 20 pound bag)

• A serving is ½ cup per person (4 cups per day for the family)
• A 20 lb. bag lasts 10 days, requiring three bags per month.
• Total monthly cost: $74.97

Frozen Organic Mixed Vegetables (Costco) ($9.82 for a 5.5 pound bag)

• To provide enough servings, 21 bags are necessary.
• Total monthly cost: $206.22
• Costco Membership: $65 (a worthwhile investment for other essential items as well.)

Grand Total: $400.79

Why This Works

This meal plan meets several key requirements:

• Affordability: Keeps costs around $400.
• Nutritional Balance: Oatmeal provides fiber and energy; beans offer protein and fiber; rice supplies carbohydrates; and vegetables contribute essential vitamins.
• Minimal Waste: Bulk purchases reduce trips to the store and limit impulse buying.
• Sustainability: While it may not be exciting, the plan ensures sufficient nourishment and financial stability.

Ways to Add Variety Without Breaking the Bank

• Spices & Seasonings: Simple additions like salt, garlic, or hot sauce enhance flavor at little cost.
• Seasonal Fruits: Low-cost, in-season fruits offer a natural source of sweetness.
• Home Baking: With flour, sugar, and yeast, homemade bread provides an inexpensive alternative to store-bought options.

The Takeaway

While eating the same meal every day is far from ideal, having a structured and affordable meal plan ensures that no one in the household goes hungry. When grocery prices seem overwhelming, families always have options. Once financial circumstances improve, meal variety will become an even greater source of appreciation.

By planning wisely, staying nourished, and making the most of available resources, families can navigate difficult times while keeping their finances intact.

Al Riddick is President of Game Time Budgeting, an award-winning financial fitness firm that helps employees develop simple and easy to duplicate systems for making their money behave. 

Feature Image: Photo by Hillshire Farm on Unsplash

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By Craig Primack, MD, FACP, FAAP, MFOMA for Hers

Tne quick online search or scroll through social media and you’ll find an endless amount of weight loss advice.

But it’s hard to know what’s backed by science and what’s a waste of your time—or worse, what’s downright dangerous.

Below, Hers separates the fad from fact and busts some common weight loss myths.

Myth 1: Losing Weight Is All About Willpower

Willpower is a hopefully small part of weight loss, but it’s not the only thing at play.

If your weight loss efforts don’t work or you regain some of the weight you’ve lost, it doesn’t mean you lack the willpower to stick to a plan.

There are so many factors that go into weight loss and many of them are out of your control. They include:

• Your environment
• Your genetics
• Your stress levels
• Health conditions
• Medications
• Sleep length and quality

These factors can influence your hunger hormones, how your body stores fat, and the foods you crave.

Don’t let this get you down, though. You can still make changes in your life and reach your goals. You might just need to cut yourself a little slack along the way and reach out for support when needed.

Myth 2: Weight Loss Is Linear

When you’re making healthy lifestyle changes, it’s easy to think you’ll start losing weight and continue to lose weight week after week until you reach your goal.

One unfortunate truth about weight loss is that the journey is rarely a straight line, and there may be some bumps along the road.

While your aim may be to lose one to two pounds a week, you might hit a weight loss plateau—when you stop losing—or you gain a bit of weight. This is normal.

Try not to obsess over the number on the scale and instead focus on sticking to your healthy habits and enjoying the health benefits that come with weight loss—like more energy and a better mood.

Myth 3: You Need to Cut out Carbs and Fats to Lose Weight

Are carbs bad for weight loss? What about fats? Nope, not at all. This might be one of the most pervasive fat loss myths out there.

You’ve no doubt seen the fad diets promoting low-carb or low-fat eating plans. But you don’t need to cut out carbs, fats, or any of your favorite foods, for that matter (you do have to cut back on portions or calories however).

These food groups have been demonized when it comes to weight loss, but you shouldn’t cut them out of your diet completely. In fact, you need some carbs and fats to function and they provide essential nutrients.

Go for complex carbohydrates like:

• Sweet potato
• Brown rice
• Oats
• Whole-wheat bread

Go for healthy fats like:

• Avocados
• Olive oil
• Nuts
• Seeds

Myth 4: Skipping Meals Is Necessary to Lose Weight

You know that reducing your calorie intake can help you lose weight, so skipping meals is one way to do this, right? Well, yes and no.

Can you lose weight by not eating for certain parts of the day? Technically, yes. But for many people, it’s not a sustainable approach.

Skipping meals can spike your hunger levels, which might lead to overeating at your next meal. Plus, when you skip meals, your energy levels and mood might take a hit, too. We’ve all had that hangry—hungry and angry—feeling when we’ve gone too long without food.

So, should you skip breakfast to lose weight? Not necessarily. Doing so may dampen your weight loss efforts, and there’s even research that suggests that skipping breakfast is linked to an increased risk of cardiovascular disease mortality.

Your best bet is to fuel your body with regular nutritious meals.

Myth 5: You Need to Join a Gym to Lose Weight

Exercise is great for weight loss, but you don’t need to join a gym to do it.

You can:

• Go running or cycling outside
• Go for hike
• Go for a walk on your lunch break
• Play fetch with your pet or catch with your kid
• Join a dance or yoga class
• Play tennis, badminton, or golf with friends
• Do strength training exercises at home

Beyond joining a gym, there are weight loss myths about which exercise is best. The truth is you don’t have to stick to one type of physical activity in order to drop weight.

Is cardio the best way to lose weight? It’s one way, but it’s not the only way. In fact, incorporating resistance training can help build and maintain muscle mass, which burns more calories at rest, so there are weight loss benefits to all kinds of exercise. Incorporating more movement into your day—whatever that looks like for you—can help you move toward a healthy weight.

Myth 6: Diet and Exercise Are the Only Things That Matter for Weight Loss

Diet and exercise come up a lot in weight loss discussions, and for good reason—both are core pillars of sustainable weight management. But they’re not the only factors at play.

When you’re trying to lose weight, think about sleep and hydration too.

Getting enough sleep can give you the energy and motivation to stick to your healthy lifestyle habits and it’ll also help keep your hunger hormones in check.

Drinking more water can help you feel fuller, and staying hydrated may promote lipolysis, the breakdown of fat for energy in your body.

Plus, prioritizing shut-eye and hydration are important for your overall health and wellness.

Myth 7: You Can’t Lose Weight If You Eat Late at Night

Is it bad to eat late at night? It’s not ideal, but there’s no need to panic if you do. One late-night meal or midnight snack isn’t going to derail your weight loss or cause weight gain.

Regularly eating late at night is linked to obesity, though. You might go for unhealthier food choices or not sleep as well when you eat late.

On the flip side, fasting overnight can help with weight loss and weight maintenance. But it’s a common misconception that any food after 8 p.m. or so is a bad idea.

If you’re eating late at night, go for a light and healthy snack, like a piece of fruit or some Greek yogurt. And if you’re always hungry at night, take stock of what you’ve been eating throughout the day to make sure you’re fueling yourself with enough protein, which can help promote satiety.

Myth 8: Supplements Can Help You Lose Weight

Does turmeric help you lose weight? What about green tea or magnesium? There are so many weight loss supplements out there that it’s common to have questions and wonder whether you should be taking them.

Unfortunately, supplements aren’t the magic pill they’re often sold as. They’re not approved by the Food and Drug Administration, or FDA, and there’s no guarantee they’re safe or effective.

The one standout exception here is protein supplements—the vast majority of people on a weight loss journey aren’t getting enough of this vital macronutrient. Protein supplementation with a bar or meal replacement shake is one way to help ensure you’re getting at least 100g of protein per day, which can help prevent muscle loss while you’re losing weight.

If you’re considering supplements, there are a few others with some evidence-based benefits. Check out this guide to weight loss supplements for women.

Myth 9: Laxatives Can Speed up Weight Loss

Do laxatives make you lose weight? If TikTok is anything to go by, then you might be thinking yes. No shame. But laxatives are not a safe or effective weight loss method. Plus, they’re not exactly a fun one either.

Laxatives can relieve constipation, so you feel lighter. But if you’re not constipated, laxatives can cause diarrhea, causing you to lose a lot of water.

This may cause weight loss in the short term, by the scale’s measure. But losing water weight isn’t the same as losing fat, and diarrhea can cause dehydration and electrolyte imbalances.

Myth 10: Coffee Can Make You Gain Weight

You don’t need to give up your morning cup of joe if you’re trying to lose weight. In fact, it may play a positive role in your weight loss.

A 2012 study found that about two to four cups of coffee helped people with overweight or obesity eat less at their next meal and throughout the day.

There’s even research showing that drinking up to three cups of coffee a day is associated with a lower risk of all-cause mortality (death from any cause).

Just be aware of what you’re putting in your coffee. Cream, sugar, or flavored syrups may contribute to weight gain.

And make sure you’re not drinking coffee too close to bedtime, as sleep disruption could also mess with your weight loss efforts.

Weight Loss Myths: The Bottom Line

There are so many myths about weight loss, it’d be easy to keep going—and going. But these are the common ones you might have heard from well-meaning family members or seen on social media.

Remember, weight loss isn’t all about willpower. Genetics, health conditions, medications, and more can make weight loss more difficult. Don’t be hard on yourself if it takes time or you need an extra helping hand along the way.

Weight loss medication, such as GLP-1s and oral medications, can be useful for some to suppress your appetite and curb cravings. But there are a lot of myths around those, too.

This story was produced by Hers and reviewed and distributed by Stacker.

The post Separating fact from fiction: Debunking common weight loss myths appeared first on The Cincinnati Herald .

By Rebecca Lester, Washington University in St. Louis

“No one expects a grown woman in her 40s to have an eating disorder. That’s for teenagers, right? Well, guess what – it happened to me.”

Alexa, a 44-year-old real estate agent, was telling me about her struggle with non-purging bulimia, which has come to control her life. We spoke in 2024 at a coffee shop as part of my ongoing research on eating disorders.

The names of my research subjects have been changed for this article to protect their identities.

“I didn’t understand what was happening for a long time,” Alexa said. “It didn’t even occur to me that it could be an eating disorder.”

She is not alone. A 2023 study estimated that over 9 million American women over 40 develop eating disorders. Some had eating disorders earlier in life and experience a resurgence at midlife. Others develop them for the first time in their 40s or older.

I am an anthropologist and licensed therapist who has researched and treated eating disorders for the past 30 years. I have also recovered from an eating disorder myself. I wrote a 2021 book about how contemporary clinical approaches to eating disorders can harm people and keep them sick. One of the things I uncovered in my research is that older women with eating disorders often fly completely under the radar, leading to increased health risks and even death.

My research leads me to conclude that this is due to health care providers’ misunderstanding of the cultural and existential factors affecting women in midlife, which can make this a time of increased risk of developing an eating disorder.

By the numbers

The numbers around eating disorders at midlife are sobering: Rates of eating disorders among middle-aged women have increased in recent years. As many as 13% of American women over 50 have eating disorder symptoms, slightly more than the percentage diagnosed with breast cancer.

One study found that 71% of women ages 30 to 74 wanted to be thinner, although 73% of them were at clinically normal weight for their height and age. Research shows that although anorexia, an eating disorder characterized by the severe restriction of calories, becomes less common after age 26, bulimia, where patients binge and then purge food from their bodies, doesn’t reach its peak until age 47. Binge eating disorder, or habitually eating excessive amounts in one sitting, can continue to plague women into their 70s.

Lack of treatment

Despite the prevalence of eating disorders in older women, they are often the least likely to get help.

In fact, flagrant symptoms of an eating disorder can be missed in these middle-aged people. At 52, Janelle, a schoolteacher, has struggled with anorexia for the past four years. Because she is petite, her slight frame hasn’t raised any alarms for medical professionals.

“My doctor told me I couldn’t possibly have an eating disorder because I’m too old,” Janelle told me. “I know I’m anorexic. I was anorexic as a teenager, so I know exactly what this is. My doctor just said I should consider myself lucky because a lot of women my age actually gain weight.”

This doctor’s response is emblematic of problems in eating disorder treatment more generally in the U.S. Though tools to assess patients for eating disorders are available, most physicians and even psychiatrists receive little, if any, training in their use. Learning to identify and respond to eating disorders requires that they go through additional – and costly – specialized training.

As a result, many hold erroneous popular stereotypes about these conditions, and so women with eating disorders aren’t getting the help they need.

Beyond stereotypes

In the popular imagination, eating disorders center on things young women supposedly care about; namely, being thin and attractive – specifically, attractive to men. This stereotype is a holdover from 19th- and 20th-century understandings of hysteria, which was thought to particularly afflict young women who craved but also feared male sexual attention.

According to this paradigm, middle-aged women are thought to be out of the sexual game, so to speak, so they ought to be immune to illnesses that focus on appearance.

This perception of eating disorders is not only wrong, but also dangerous because clinicians often don’t recognize these issues in women who don’t fit this stereotype.

In reality, eating disorders are deadly conditions that emerge from a convergence of genetic susceptibility, psychological factors, family environments, life events and cultural values. And they affect people of all genders, sexual orientations and races across the socioeconomic spectrum and the lifespan.

Although the drive for thinness often is the most obvious feature of these conditions, what I have found in my 30 years of research on this topic, including talking to over 200 patients with eating disorders, is that these illnesses are at heart about desperately trying to feel worthy of existing.

A concern with body shape, then, often reflects a much deeper existential crisis that can arise during times when a person’s identity is shifting as their body is changing. One of those times is adolescence. Another is middle age.

Seeking identity in middle age

Outwardly, eating disorders in middle age look a lot like eating disorders at any other age. But the body concerns and identity dilemmas associated with middle age are different from those that plague adolescence and young adulthood.

As women age, their metabolism slows down, their bodies don’t work the way they used to, and they visibly begin to wear their life experience. Questions of mortality and the meaning of life can come to the fore. It’s often a time of shifting dynamics within families. For those who have children, middle age is typically the time when those children are becoming more independent or leaving home. This is also a time when aging parents may require care.

At the same time, for women in particular, the pressures to remain fresh, fit and firm despite aging are monumental. The popularity of treatments like Botox, dermal fillers, Ozempic and the massive anti-aging industry have exploded as this over-40 market has been cultivated.

“We’re supposed to look 30 forever,” said Shelly, a 51-year-old marketing professional struggling with anorexia. “You’ve heard of the ‘middle-age spread’? There’s no way I’m going to let that happen to me.”

A woman’s worth

Progress in gender equality notwithstanding, women’s social worth in modern Western culture is still disproportionately determined by appearance and sexual and reproductive capacities.

It is not surprising, then, that looks and youth become the focus of existential distress for many women over 40. As older women struggle to secure a sense of value in a youth-obsessed world, food and eating can become a focus of attention that ultimately becomes destructive.

This doesn’t mean these women are vain or superficial. Rather, they have picked up on what their culture values, and they have internalized the message that thinness is a way to attain that.

“Our culture doesn’t value older women the way other cultures do,” observed Kaytlin, a 47-year-old office manager struggling with disordered eating. “The idea that older women should be revered for their wisdom and influence is foreign to us. Instead, we become invisible.”

My hope is that dispelling some of the erroneous assumptions that have driven both public perception and clinical practice about these illnesses will help women get the care they need.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Rebecca Lester, Washington University in St. Louis

Read more:

• Mounting research documents the harmful effects of social media use on mental health, including body image and development of eating disorders
• Friday essay: ‘I was unseen, even to myself’ – as many as half of people with anorexia are autistic. Fiona Wright is one of them
• Eating disorders are about emotional pain – not food

Rebecca Lester does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Feature Image: Changes in identity in midlife can increase the risk of developing an eating disorder. muratseyit/E+ via Getty Images

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By Kim Sheffield-Chang

As winter’s last shadows recede and the first hints of spring emerge, a time-honored tradition begins to take shape across American homes: spring cleaning. While it may involve scrubbing corners, organizing closets, and clearing the accumulation of winter’s dust and clutter from your home, Blueprint, a therapist-enablement technology platform, explains how research has revealed that your physical environment is deeply connected to your mental state, and that this annual ritual is doing more than just making your home sparkle. What if spring cleaning is actually a powerful tool for emotional renewal, psychological reset, and creating space for personal growth? 

The psychology of decluttering

A clean space isn’t just about aesthetics—it’s about creating mental clarity. Modern psychological research reveals a connection between our physical environment and mental well-being. A comprehensive study by the National Stress Institute found that 87% of Americans experience reduced stress levels in organized living spaces.

This isn’t mere coincidence—it’s a deeply ingrained psychological response. To better understand the underlying science, Vivian Chung Easton, a mental health clinician at Blueprint, explains that cleaning triggers a cascade of positive neurochemical reactions. The phenomenon behind this is fascinating. Dopamine—the brain’s feel-good neurotransmitter—increases by 47% during and after cleaning activities. It’s like a natural mood boost, triggered by the simple act of putting things in order. Additionally, levels of cortisol, a hormone associated with stress, are reduced during and after cleaning, and organized spaces are found to correlate with a 55% reduction in anxiety symptoms. The science is clear: Tidying up can physically make you feel better. 

Letting go: more than just cleaning

Research demonstrates that decluttering is more than a physical act—it’s a form of emotional processing. By methodically evaluating and releasing physical items, individuals engage in a form of psychological catharsis. For instance, you tend to keep things that have sentimental value. So while that item may not have a role in your life anymore, it evokes an emotion that you want to remember, so you treasure those items. Let’s talk about what that means. Think about that shoebox full of old mementos or a sweatshirt from a relationship long ended. Keeping it might mean holding onto past pain. Letting it go could symbolize your readiness to move forward. Every item you own carries a story, an emotional weight. That stack of unread books, the kitchen gadget purchased during an optimistic New Year’s resolution, baby clothes—each represents more than its physical form. They are repositories of memories, expectations, and sometimes, unresolved emotions. 

But this doesn’t mean you should just toss things out. It’s not about erasing memories, but about choosing which ones continue to shape your present. When you systematically declutter, you’re doing more than organizing: You’re processing memories, releasing attachments, and creating psychological and emotional space for growth. The results of groundbreaking longitudinal research by Christina Leclerc and Elizabeth Kensinger offers a strategic approach. Their studies show a 76% success rate in emotional processing through systematic item evaluation, with participants reporting increased psychological flexibility.

The key is intentionality—asking yourself not just “do I need this?” but “what emotional weight does this carry?”

The effects of considering each item goes beyond emotional processing: 62% of individuals reported significant emotional relief after deliberately discarding items with complex emotional associations. In short, this isn’t about ruthless elimination but about mindful selection. Choosing which memories and attachments continue to serve your present self can better make space for future growth.

Practical strategies for emotional (and actual) decluttering

Transforming spring cleaning from a mundane chore into a meaningful psychological intervention requires intentionality. Below, Easton shares some evidence-based strategies.  

• Systematic evaluation: When looking for a place to start decluttering, it can feel overwhelming to look at a pile of your things and instantly know what stays and what goes. It’s helpful to break down the task of decluttering into smaller, more manageable components – the first of which is establishing categories to place your items. Create these categories—keep, maybe, donate, discard—with emotional awareness so you can begin sorting through your things. Beyond categories, you don’t have to evaluate all your items at once, you can take things step-by-step and perhaps take on a closet one day, and a junk drawer the next. 
• Asking yourself the right questions: Approach each item as a conscious choice. Ask yourself “does this support my current and future self?” rather than “do I need this?” If you can easily think of the ways that an item supports you, then it’s a keep. However, if you’re struggling with that, it can go in the “maybe” category, which you can revisit with the same questions later. When evaluating things for donation, ask yourself whether the item may bring greater value to someone else’s life than your own. When donating, you’re giving the item another chance at helping those around us. 
• Mindful processing: Allow yourself to feel the emotions that surface. Acknowledge memories without becoming trapped by them. Recognize that letting go isn’t erasure but evolution. If you truly want to declutter, one thing you can do is keep the items that you consider sentimental, and revisit them in a few months to see if they still hold that value. Chances are that the things that had sentimental value at the time will have faded. However, the items that have true, deep meaning will continue to have value, and you should continue to keep them. 
• Create a ritual for closure: As you sort and evaluate your items, there may be some things that you want to let go of, but are unsure how. It can be helpful to take a moment to appreciate and mourn the loss of an item. For example, you can spend some time recalling the fond memories you associate with the item, and maybe take a picture of it with your new memories. Closure can be an important part of letting things go, so take your time. 

Beyond clean: long-term mental health benefits 

As we inch toward spring, it can be helpful to see your cleaning as more than a seasonal chore. It can be an opportunity for emotional maintenance, a chance to create external order that reflects—and can help create—internal peace.The most encouraging finding? The emotional benefits of a regular ritual of cleaning and organizing aren’t fleeting. Longitudinal studies tracking participants six months post-decluttering revealed sustained psychological improvements for 53% of individuals. What’s more, orderly environments correlated with a 39% increase in overall life satisfaction.

Spring cleaning isn’t just about tidiness: It’s real, lasting change sparked by something as simple as reorganizing your space. It’s an opportunity for emotional maintenance, a ritualistic process of letting go and making space to support your internal growth, resilience, and emotional well-being. 

So as you’re sorting through any clutter this spring, take time to consider each item you touch. Honor the memories, but also recognize your capacity for change. Your physical space is a reflection of your inner world—and by consciously curating that space, you’re actively participating in your own psychological renewal. The boxes are waiting. The memories are ready to be processed. Your emotional reset button is within reach.

This story was produced by Blueprint and reviewed and distributed by Stacker.

The post How spring cleaning also declutters emotional and mental health appeared first on The Cincinnati Herald .

By Daniel Pastula, University of Colorado Anschutz Medical Campus

On Feb. 26, 2025, Texas health officials announced the death of a child in a measles outbreak – the first measles death in the United States since 2015. The outbreak was first identified in early February in Gaines County, Texas, where just 82% of kindergartners are vaccinated against measles, compared with 93% on average across the country. As of Feb. 27, there were at least 124 confirmed cases in Texas and nearby towns in New Mexico.

In an interview with The Conversation U.S. associate health editor Alla Katsnelson, neurologist and medical epidemiologist Daniel Pastula explains why measles is so dangerous and how people and communities can protect themselves from the virus.

What is measles, and where does it come from?

Measles is an ancient disease caused by a virus that probably evolved in cattle and jumped into humans around 500 B.C. One of the first written accounts of it comes from a Persian physician named Rhazes in the ninth century C.E., and measles epidemics were described in medieval Europe and western Asia regularly beginning around 1100-1200. The virus got brought over to the Americas in the 1500s, and it wiped out large populations of native people as Europeans colonized the continent.

By the 1950s in the United States, there were 500,000 reported cases of measles each year – though the true number was probably closer to 4 million . It was so contagious, every kid was thought to have gotten measles by age 15. At that time, measles caused close to 50,000 hospitalizations annually and about 500 deaths, usually in children. It also caused over 1,000 cases of severe brain inflammation every year.

The first measles vaccine became available in 1963, and scientists improved it over the following decades, causing the number of cases to plummet. In 2000, measles was declared eliminated from the U.S.

Since then, there have been occasional minor flare-ups, usually brought in by international travelers, but by and large, measles outbreaks have been rare. No one had died of it in the United States in nearly a decade.

Today, measles infections in the U.S. are almost completely preventable with vaccination.

What are the typical symptoms of measles?

About 10 to 14 days after infection, people suffering from measles experience a very high fever, cold-like symptoms including a runny nose and sneezing, and eye inflammation called conjunctivitis.

Next, they may develop white spots called Koplik spots inside their mouth and a diffuse, spotty, red rash that starts at the head and neck, then descends across the entire body. This rash is where the disease gets its name – the word “measles” is thought to come from a medieval Dutch word for “little blemishes.”

Symptoms of measles infection take about three weeks to resolve. People are contagious from about four days before symptoms emerge to four days after the rash starts.

What are the possible severe outcomes of measles?

Epidemiologists estimate that 1 in 5 people who are infected with measles get sick enough to be hospitalized. About 1 in 10 develop ear infections, some of which may result in permanent deafness.

About 1 in 20 people develop severe measles pneumonia, which causes trouble breathing. Reports from west Texas this month suggest that many infected children there have measles pneumonia.

About 1 in 1,000 people develop severe brain swelling. Both measles pneumonia and brain swelling can be fatal. About 3 in 1,000 people die after contracting measles.

In about 1 in 10,000 who get sick with measles and recover from it, the virus lies dormant in the brain for about a decade. It then can reactivate, causing a severe, progressive dementia called subacute sclerosing panencephalitis, which is fatal within one to three years. There is no treatment or cure for the disease. I have seen a couple of suspected cases of subacute sclerosing panencephalitis, and none of these patients survived, despite our best efforts.

Given how contagious measles is and how severe the outcomes can be, physicians and public health experts are gravely concerned right now.

How does measles spread?

Measles is one of the most contagious infectious diseases on the planet. The virus is so infectious that if you are in a room with an infected person and you are not vaccinated and have never had measles before, you have a 90% chance of becoming infected.

The measles virus is transmitted by droplets released into the air by infected people when they cough, sneeze or simply breathe. Virus particles can survive suspended in the air or on indoor surfaces for up to two hours, so people can get infected by touching a surface carrying virus particles and then touching their face.

Who should get the measles vaccine, and how effective is it?

The vaccine for measles has historically been called the MMR vaccine because it has been bundled with vaccines for two other diseases – mumps and rubella. Most children in the U.S. receive it as a two-dose regimen, which is 97% effective against measles.

Children generally get the first dose of the vaccine at 12-15 months old and the second dose when they are 4-6 years old. Infants who haven’t reached their first birthday generally do not receive it since their immune system is not yet fully developed and they do not develop quite as robust of an immune response. In an emergency, though, babies as young as 6 to 9 months old can be vaccinated. If an infant’s mother previously received the MMR vaccine or had been infected herself as a child, her transferred antibodies probably offer some protection, but this wanes in the months after birth.

People born before 1957 are considered immune without getting the vaccine because measles was so widespread at that time that everyone was presumed to have been infected. However, certain people in this age group, such as some health care workers, may wish to discuss vaccination with their providers. And some people who had the original version of the vaccine in the 1960s may need to get revaccinated, as the original vaccine was not as effective as the later versions.

Based on available evidence, the vaccine is effective for life, so people who received two doses are most likely protected.

A single dose of the vaccine is 93% effective. Most people vaccinated before 1989 got just one dose. That year, an outbreak in vaccinated children with one dose spurred public health officials to begin recommending two doses.

People with certain risk factors who received only one dose, and everyone who has never received a dose, should talk to their health care providers about getting vaccinated. Because the vaccine is a live but weakened version of the virus, those who are severely immunocompromised or are currently pregnant cannot get it.

People who are immunocompromised, which includes those who have chronic conditions such as autoimmune disorders, are undergoing certain cancer treatments or have received an organ transplant, are more susceptible to measles even if they have been vaccinated.

In the current measles epidemic in Texas, the vast majority of people falling ill are unvaccinated. Public health officials there are urging unvaccinated people in affected areas to get vaccinated.

What measures can protect communities from measles outbreaks?

Vaccination is the best way to protect individuals and communities from measles. It’s also the most effective way to curb an ongoing outbreak.

High rates of vaccination are important because of a phenomenon called herd immunity. When people who are vaccinated do not get infected, it essentially stops the spread of the virus, thereby protecting those who are most susceptible to getting sick. When herd immunity wanes, the risk of infection rises for everyone – and especially for the most vulnerable, such as young children and people who are immunocompromised.

Because measles is so contagious, estimates suggest that 95% of the population must be vaccinated to achieve herd immunity. Once vaccine coverage falls below that percentage, outbreaks are possible.

Having robust public health systems also provides protection from outbreaks and limits their spread. Public health workers can detect cases before an outbreak occurs and take preventive steps. During a measles outbreak, they provide updates and information, administer vaccines, track cases and oversee quarantine for people who have been exposed and isolation for people who are contagious.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Daniel Pastula, University of Colorado Anschutz Medical Campus

Read more:

• Measles is one of the deadliest and most contagious infectious diseases – and one of the most easily preventable
• CDC layoffs strike deeply at its ability to respond to the current flu, norovirus and measles outbreaks and other public health emergencies
• If my measles shot was years ago, am I still protected? 5 questions answered

Daniel Pastula does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

Feature Image: Young children are especially vulnerable to measles. Bilanol via Getty Images

The post Texas reports first measles death in nearly a decade, sparking concern appeared first on The Cincinnati Herald .

By Renier Coetzee

When last did a headache have you reaching into your medicine cabinet – and finding a bottle of aspirin that expired three years ago? Did you take it anyway? And, if you decided instead to get rid of those out-of-date painkillers, how did you do it? If you chose to throw it in the garbage or flush it down the toilet, you’re far from alone: a 2020 research review found that “disposal of pharmaceuticals by garbage and sewer is still the most common method in many countries with the absence of the proper disposal of expired medications from the patient side”.

The problem is that both using expired medication and disposing of it unsafely comes with significant health, economic and environmental risks.

The Conversation Africa asked pharmacy professor Renier Coetzee, who is also the vice-president of the Pharmaceutical Society of South Africa, about the risks posed by using expired medication, and how to safely dispose of expired and surplus medicines.

Why is it dangerous to take expired medication?

Expiration dates for medicines are determined through stability testing. This involves assessing how long a medicine remains safe and effective under various storage conditions. Manufacturers typically provide conservative estimates of expiration dates to ensure a medicine’s quality and safety.

Medications degrade over time. That means they may not work as intended once they reach and pass their expiry date. This is of particular concern with medicines like antibiotics: subtherapeutic doses (those which are too low to work properly and so do not fully treat the illness or infection) can contribute to antimicrobial resistance.

Read more:
Antibiotic resistance threatens to “undo a century of medical progress”: 5 essential reads

Antimicrobial resistance occurs when bacteria, viruses or fungi stop responding to medicines (like antibiotics). This makes infections harder to treat. And that, in turn, increases the risk of disease spread, severe illness and death.

Reduced potency in chronic disease medications like insulin or heart medication is also a worry, since this can have serious health consequences.

Some expired medications can break down into harmful compounds. One example is ciprofloxacin. This antibiotic is used mostly to treat infections in the urinary and upper and lower respiratory tracts. Studies have shown that it can degrade into toxic byproducts that may harm the kidneys (and be hazardous to the environment if not properly disposed of).

Exposure to heat, humidity and light can accelerate the breakdown of active ingredients. This applies to both scheduled medicines, prescribed by a doctor, and over-the-counter medicines.

Consider paracetamol, which anyone can buy for pain and fever. A year-old paracetamol tablet may not seem dangerous – but if it’s degraded, it could be less effective in treating pain or fever, leading to unintended consequences like delayed treatment or overuse in an attempt to achieve relief. If potency is reduced, users might take a higher dose than needed, increasing the risk of overdose or side effects.

It’s not just tablets and capsules that expire. Liquid medications, such as cough syrups and eye drops, are particularly vulnerable to contamination once expired, as the preservatives they contain lose their potency. This increases the risk of bacterial growth, which could lead to infections.

Expired medications left in the home, particularly in unmarked containers, also increase the risk of accidental ingestion, especially by children.

While some expired medications may still retain potency, there is no guarantee of safety. Safe disposal is essential to prevent misuse and potential harm to both individuals and the environment.

Can I throw expired or surplus medicine in the bin or flush it down the toilet?

I strongly discourage it. So do professional bodies like the Pharmaceutical Society of South Africa and the South African Pharmacy Council.

For starters, it’s bad for the environment. Medications discarded in household trash can leach active pharmaceutical ingredients into soil and groundwater, potentially contaminating sources of drinking water.

Flushing medicines down the sink or toilet introduces these substances directly into sewage systems. They often bypass conventional wastewater treatment processes; in Cape Town, South Africa, for example, many wastewater facilities don’t perform tertiary treatments. That allows poorly treated effluents, chemical compounds and pharmaceutical pollution to enter aquatic ecosystems. That’s bad news for wildlife and can disrupt ecosystems.

Read more:
Marine life in a South African bay is full of chemical pollutants

Trace amounts of pharmaceuticals in water supplies pose risks to human health, too. Such low concentrations are generally considered to pose minimal direct health risks to humans. But there are concerns about their potential impact on antimicrobial resistance and endocrine disruption. Endocrine disruption refers to the interference caused by certain chemicals which can mimic, block, or alter the human body’s natural hormones. The process can lead to various adverse health effects.

What are the safest, most responsible disposal methods?

The preferred method for disposing of unused or expired medications is through drug take-back programmes or authorised collection sites. These programmes are designed to provide a safe, convenient and responsible means for individuals to dispose of unused or expired medications.

In South Africa, the South African Pharmacy Council mandates that only authorised personnel, such as pharmacists or designated officials, may dispose of medicines, and they must produce a certificate of destruction to be stored for at least five years.

However, a study among healthcare professionals in the country revealed that only 23.5% participated in proper medicine destruction within their facilities. This, as well as similar research I conducted with some colleagues in Australia, indicates a need for improved education and practices regarding pharmaceutical waste disposal.

In other African countries, formalised medication take-back programmes are less common. Safe disposal methods must be established and promoted across the continent.

Read more:
We found traces of drugs in a dam that supplies Nigeria’s capital city

If more formal options are unavailable, you could mix medications with unappealing substances (like used coffee grounds or cat litter) and seal the mixture in a plastic bag before throwing it away. This can help to prevent accidental ingestion by children or animals. It also keeps medications away from toilets or drains, thereby lessening water pollution and harm to aquatic life.

However, this approach is less than ideal and should only be a last resort.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Renier Coetzee, University of the Western Cape

Read more:

• Land reform in South Africa doesn’t need a new law: the state should release property it owns – economists
• Nigeria’s killer fuel tankers: accidents and explosions are common – how to stop them
• Baboons and human fear: a deep history behind the cruel attacks in South Africa

Renier Coetzee is affiliated with TB Proof and Touching Nations. 

Feature Image: There are many risks associated with taking expired medicine and with not properly disposing of medication. JGI/Tom Grill

The post What do I do with expired medicine? Don’t use it, for a start… appeared first on The Cincinnati Herald .

By JohnEric Smith

Whether waiting for a bus, playing outside or walking the dog – during the colder winter season, everyone is looking for ways to stay warm. Luckily, the process your body uses to break down foods serves as an internal heater.

But when the weather is cold, some defensive strategies are also necessary to prevent your body from losing its heat to the surrounding environment. As the temperature difference between your warm body and its frigid surroundings increases, heat is lost more quickly. It becomes more of a challenge to maintain a normal body temperature.

And two people with the same exact body temperature in the same exact environment may have very different perceptions. One may feel frozen while the other is completely comfortable.

But beyond the subjective experience of coldness, researchers do know that natural physiological responses to cold as well as behavioral adaptations – like bundling up! – can help keep your body around 98.6 degrees Fahrenheit and make sure you feel warm.

What your body does

Your blood courses through your body carrying nutrients, oxygen and other biological important substances. And this delivery system also brings heat produced in the muscles to the skin, where it’s released.

When you enter a cold environment, your body redistributes blood to the torso, protecting and maintaining the warmth of the vital organs there. At the same time, your body constricts blood flow to the skin. Narrowing the roads to the skin means less heat can make the journey, and so less is lost to the environment. And minimizing how much blood goes to the skin – which is in closest proximity to the cold – means you can hold onto more of your internal heat longer.

Another defensive strategy the body uses to stay warm is cranking up muscle activity. This in turn increases your metabolism and creates more heat. Think of a brisk winter walk when the mercury has really plunged – your teeth may chatter and your arms and legs may shake uncontrollably in shivers. This seemingly nonproductive use of the muscles is actually an effort to increase body temperature by breaking down more nutrients to stoke your internal furnace.

Differences in body size, body fatness and metabolic activity influence how different individuals experience cold. Smaller people with lower levels of body fat lose more heat to the environment than larger people with more body fat. A bigger individual may have increased muscle mass, which is a producer of heat, or elevated body fatness, which functions as an insulator to reduce heat loss. These differences are not easy to change.

Things you can do

In order to maintain a feeling of warmth, you can manipulate your clothing, your activity and your food.

The most common thing people do to stay warm is wear a coat, hat and gloves. Obviously increasing clothing thickness or piling on the layers helps. Winter clothes serve not to warm you up, but more as a means to keep the heat you are producing from dispersing to the surrounding environment.

Contrary to popular belief, the head is not a greater source of heat loss than any other adequately covered body part. If you were to wear a warm hat and no coat, your torso would contribute the most to heat loss, thanks to how your body redistributes its blood in cold conditions. If you can keep your torso warm, you’ll maintain blood flow to your limbs and can often keep the arms, legs, hands and feet warm.

Secondly, being physically active causes your muscles to contract, breaking down more nutrients, which generates additional heat. This additional heat production can help maintain body temperature and the feeling of warmth. Maybe you’ve noticed this in your own life if you’ve run in place for a bit or done a quick set of jumping jacks when you’re out in the cold.

Unfortunately, physical activity or layers of clothing can tip the balance past what you need to offset heat losses. In that case, you’ll experience an increase in body temperature – and your body will start sweating in an effort to cool down. This is a bad outcome, because the evaporation of sweat will lead to greater rates of heat loss.

Finally, eating increases the body’s production of heat. The process of breaking down food is going to slightly increase body temperature. Sometimes campers will have a snack before bed in an effort to stay warmer through the night. While the metabolic impact of a small snack may not be huge, the tipping point between heat balance and heat loss is pretty small.

You may also notice the urge to urinate – what physicians call cold diuresis. It’s a side effect of constricting blood vessels and the resulting increase in blood pressure as the same amount of blood has a smaller space available to travel through your body.

And if you’re the type who tends to feel cold and leave your coat on even inside, you might want to rethink the habit. Your skin will be flush with blood as your body tries to dissipate excess heat inside. Worst of all, you may start to sweat. Once you head back out the door, you might feel even colder initially than you would have as the cold air saps the heat from your skin and your sweat evaporates. To stay comfortable, your best bet is dressing appropriately, whether inside or outdoors this winter.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: JohnEric W. Smith, Mississippi State University

Read more:

• Is winter miserable for wildlife?
• Offices are too hot or too cold – is there a better way to control room temperature?
• Where do those snowfall totals on the news come from?

JohnEric Smith has received research funding from multiple sports nutrition companies. He is a member of Dymatize Nutrition’s Advisory Board. 

Feature Image: It’s all about holding on to the heat you have. Jason Rosewel/Unsplash, CC BY

The post Your body’s internal heating system: How to stay warm in the cold appeared first on The Cincinnati Herald .

By Barbara Goff

Ovarian cancer is the most deadly of gynecologic tumors. Fewer than 40% of those diagnosed with ovarian cancer are cured, and approximately 12,810 people in the U.S. die from the disease every year.

For the past 25 years, scientists have tried to identify a screening test to detect ovarian cancer in its earliest stages, when the chance of cure is high. Unfortunately, multiple clinical trials with hundreds of thousands of participants have failed to identify an effective way to screen for ovarian cancer. In fact, the U.S. Preventive Services Task Force gave ovarian cancer screening a grade of D in 2018, meaning it recommends against periodic screening because it doesn’t improve survival and can prove harmful to patients.

Because no effective screening test currently exists, 70% of people with ovarian cancer are diagnosed at advanced stages, when chances of cure are poor. Around 60% to 90% of people with stage one or two cancer that stays around the ovaries and pelvis are disease-free five years after diagnosis, compared with only 10% to 40% of those with stage three or four cancer that has spread through the abdomen and beyond.

But even those with advanced disease have a higher chance of being cured if complete surgical removal is still possible. This makes early diagnosis all the more important for overall survival.

Without screening tests, many physicians wrongly assume that early diagnosis for ovarian cancer isn’t possible. As a gynecologic oncologist who treats hundreds of ovarian cancer patients each year, I was frustrated by these late diagnoses, and wondered if better recognition of its symptoms could help clinicians and patients identify ovarian cancer earlier.

Detectable symptoms

Ovarian cancer has historically been called a “silent killer,” because clinicians thought its symptoms were undetectable. Patients were often diagnosed so late that doctors thought nothing could be done.

But there have been many studies over the past 20 years demonstrating that ovarian cancer does have early warning signs. My colleagues and I conducted one of the earliest studies in 2000. Our survey of 1,700 people with ovarian cancer found that 95% of patients reported noticeable symptoms three to 12 months before diagnosis. The most common symptoms were pain in their pelvis and abdomen, increased frequency and urge to urinate, difficulty eating or feeling full quickly, and bloating or abdominal distension.

Importantly, people with both advanced- and early-stage disease reported similar types of symptoms. Subsequent studies from multiple researchers further confirm that patients with even early-stage ovarian cancer experience frequent symptoms.

We also found that providers often misdiagnosed ovarian cancer as another condition. When we asked patients what their doctors told them was the cause of their symptoms, 15% had their symptoms attributed to irritable bowel disease, 12% to stress, 9% to gastritis, 6% to constipation, 6% to depression and 4% to some other cause. Thirty percent were given treatment for a different condition. And 13% were told there was nothing wrong.

One major issue has been distinguishing ovarian cancer symptoms from those of common gastrointestinal and urinary conditions. In another study, my team and I found that patients with ovarian cancer have symptoms with a recent onset and occur more than 50% of the month.

To facilitate early detection of ovarian cancer, my team and I compared the symptoms ovarian cancer patients experienced with those of patients without ovarian cancer. We developed an index that identified six important symptoms of ovarian cancer: bloating, increased abdominal size, feeling full quickly, difficulty eating, pelvic pain and abdominal pain. Symptoms needed to occur more than 12 times a month but to have lasted for less than a year.

Based on these criteria, our index was able to detect ovarian cancer in 60% to 85% of the patients in our study, a range similar to that achieved through diagnostic blood tests for ovarian cancer.

Preventing ovarian cancer

While early detection is important, there are also prevention strategies that can help reduce the risk of developing ovarian cancer.

If you have a family history of ovarian cancer, inform your doctor, who may recommend genetic testing to fully determine your risk, or prophylactic surgery to prevent the development of cancer.

Oral contraceptives, tubal ligation (or surgery to close the fallopian tubes), pregnancy and breastfeeding all reduce the risk of ovarian cancer.

Finally, up to 70% of ovarian cancers may arise from the fallopian tubes. Removing the fallopian tubes at the time of another surgery may be another option to help reduce the risk of ovarian cancer. This should be done only if you do not plan on becoming pregnant in the future.

This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Barbara Goff, University of Washington

Read more:

• Cancers are in an evolutionary battle with treatments – evolutionary game theory could tip the advantage to medicine
• Cancer deaths decline in US, with advances in prevention, detection and treatment
• p53 is both your genome’s guardian and weakness against cancer – scientists are trying to repair or replace it when it goes awry

Barbara Goff receives funding from National Institutes of Health, TEAL foundation. Ovarian Cancer Research Foundation and Marsha Rivkin Foundation

Feature Image: Ovarian cancer is more likely to be cured with early diagnosis. Pornpak Khunatorn/iStock via Getty Images Plus

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On March 1st, the Evanston Recreation Center will come alive with energy and purpose as community members gather for a transformative fitness event powered by the Cincinnati Recreation Commission (CRC), The Health Gap, All In Cincinnati, and Health is Love. From 11 AM to 2 PM, participants are invited to come sweat for a great cause and celebrate health, wellness, and community empowerment.

This special event, held in memory of the late Dr. Odell Owens, aims to raise funds for a scholarship in his name. Proceeds will provide inner-city children with access to swimming lessons—a vital life skill that promotes safety, confidence, and well-being.

“Swimming is a vital skill that can save lives, and with the CRC’s resources and Curvy Cardio’s inclusive approach to fitness, we are ensuring that more young people—especially those in underserved areas—have access to the opportunities they deserve. This partnership is not only about teaching a lifesaving skill but also creating a lasting impact on the health and future of our youth. It aligns perfectly with Dr. Odell Owens’ vision of a healthier, more resilient community,” shared Daniel Betts, Director of the Cincinnati Recreation Commission.

In addition to fitness sessions, attendees will have access to health vendors, wellness resources, and community engagement opportunities. The event emphasizes the importance of addressing health disparities, promoting self-care, and continuing Dr. Owens’ legacy of service and leadership.

Curvy Cardio: Fitness with a Purpose

Curvy Cardio, created nearly 13 years ago by Morgan Angelique Owens, is a body-positive fitness brand dedicated to creating an inclusive, judgment-free space for women to embrace movement and wellness. Through high-energy group workouts and empowerment-focused messaging, Curvy Cardio inspires women to love their bodies, prioritize their health, and engage in fitness on their own terms.

“This event goes beyond physical fitness—it’s about investing in the health and future of our community,” said Morgan Angelique Owens. “With Curvy Cardio’s mission to promote joyful movement for all bodies, we are proud to be a part of this initiative honoring Dr. Owens and impacting young lives through swim education.”

Renee Mahaffey Harris from The Health Gap emphasized the importance of health and wellness in daily life:
“Our physical health is critical in assessing stress in our bodies to reduce the risk and increase the management of stress-related health diseases.”

Join Us for a Day of Wellness, Purpose & Community

With vendors, fitness sessions, and opportunities to connect, this event promises to be impactful and inspiring. All are welcome to join and contribute to a legacy of health, wellness, and community upliftment.

Event Details:

• Date: March 1, 2025
• Time: 11:00 AM – 2:00 PM
• Location: Evanston Recreation Center, Cincinnati, OH

Tickets on sale on Eventbrite

About Dr. Odell Owens:
Dr. Owens was a trailblazer in Cincinnati’s healthcare community, a staunch advocate for health equity, and a beloved community leader. His dedication to improving access to education and healthcare will be remembered and celebrated through this meaningful initiative.

For more information and to get involved, contact:
Morgan Angelique Owens, morgan@morganaowens.com

The post Sweat for a Cause honors Dr. Odell Owens, supports youth swim appeared first on The Cincinnati Herald .

By Kirsten Nunez

When starting a weight loss journey, one of the first things you might think about is how to build a balanced, nutritious diet to set yourself up for success. Along the way, you might find yourself asking, “Are eggs good for weight loss?” It’s a fair question, given that eggs are packed with protein and essential nutrients, but they’ve also faced their share of controversy when it comes to health and diet.

Key Takeaways

• Eggs can be good for weight loss because they’re low in calories and high in protein, which can reduce hunger, build muscle, and support healthy metabolism.
• To best support weight loss efforts, consider poached or hard-boiled eggs and pair them with high-fiber foods, like fruits or vegetables.

As it turns out, eggs can be a fantastic food for any weight loss eating plan, Ro reports, as long as they’re part of a balanced diet and paired with other nutrient-rich foods. (After all, too much of anything isn’t a good thing.) Read on to learn why eggs are good for weight loss and how they can support your slim-down efforts, along with the best way to prepare them to meet your goals.

Why Are Eggs Good for Weight Loss?

The nutritional content of eggs can make them a stellar choice for losing weight. Not only can they affect your eating habits in a way that can promote healthy weight, but they can benefit your body composition, too. Here’s a more detailed breakdown of why (and how) eggs can be so good for weight loss.

Eggs Can Reduce Hunger

When it comes to weight loss, regulating your appetite is key—and eggs can lend a hand. The reason? Eggs are rich in lean protein, an essential macronutrient that reduces ghrelin, the hormone responsible for hunger. It also increases cholecystokinin and glucagon-like peptide-1, or GLP-1, two hormones that increase the feeling of satiety or fullness. (And yes, that’s the same GLP-1 that certain medications, such as Wegovy, mimic to produce weight loss.) 

But that’s not all: Protein takes longer to digest, says Lauren Harris-Pincus, MS, RDN, Ro Dietitian Advisor and cookbook author. This means it moves slowly through the digestive tract, making you feel fuller for a longer period of time. The macronutrient also stabilizes blood sugar, which can further contribute to the sensation of fullness, Pincus adds. Together, these health benefits may decrease hunger and help you eat fewer calories overall, making it easier to achieve long-term weight loss and management.

Wegovy Important Safety Information: Read more about serious warnings and safety info.

Eggs Can Help Build Muscle Mass

Another reason why eggs are good for weight loss? Their high protein content can support muscle growth. And the more muscle you have, the more calories you’ll likely burn, especially when combined with regular exercise. Here’s why: Muscle tissue has a higher resting metabolic rate than fat tissue, which means it burns more calories even when your body is at rest (i.e. when it’s just running the vital functions to keep you alive). 

A high protein intake can also help maintain existing muscle tissue, thereby optimizing fat (vs. muscle) weight loss. This can contribute to your weight loss efforts, whether you’re taking a GLP-1 medication, increasing physical activity, following a low-calorie diet, or all of the above.

GLP-1 Important Safety Information: Read more about serious warnings and safety info.

Eggs Are Low in Calories

Successful weight loss relies on a calorie deficit, i.e. eating fewer calories than you burn. At the same time, it’s crucial to eat a healthy diet and consume nutrient-dense foods that support overall health, even as you eat fewer calories.

Eggs check both boxes, as they’re low in calories and high in essential nutrients. Case in point: There are just about 74 calories in one large egg, 148 calories in two eggs, and 222 calories in three eggs, according to data from the U.S. Department of Agriculture, or USDA. Eggs also offer plenty of protein (which, again, can keep you satisfied), along with essential nutrients such as folate, vitamin B5, vitamin B12, riboflavin, and selenium. Thus, by eating eggs while trying to lose weight, you should be able to stay fuller for longer, helping reduce your overall caloric intake.

Eggs Can Support Healthy Metabolism

By definition, your metabolism is the rate at which your body burns or uses calories for energy. And while nothing truly “boosts” metabolism other than physical activity, according to Pincus, eating eggs can benefit your metabolism in subtle or indirect ways.

When you eat high-protein foods like eggs, there’s a very small increase in the calories used to digest the food, as more calories are needed to process protein vs. other nutrients, such as carbohydrates, Pincus explains. Plus, as mentioned, the high protein content of eggs can help build and preserve muscle mass. This can increase the number of calories you burn at rest (i.e. your metabolism), helping support a healthier weight. 

Eggs Can Be Affordable and Accessible

Despite the recent rise in prices due to factors like the avian flu, eggs can still be considered a relatively cost-effective and accessible choice for those looking to lose weight. As of December 2024, the average price of a dozen large, grade-A eggs was $4.15, according to federal data. Sure, this amount was up 14% from $3.65 in November. But it still pales in comparison to the hefty price tag attached to many other popular weight loss methods. 

Take, for example, the costs of certain weight loss medications: The list price of Zepbound (tirzepatide) is $1,086.37 per month, while that of Wegovy (semaglutide) is $1,349.09 per month. Certainly, comparing the cost of GLP-1s to that of eggs might seem like comparing apples to oranges. But even when stacked against other weight loss-friendly foods (e.g. salmon, fresh berries, lean cuts of meat, just to name a few), eggs tend to stand out as an affordable and convenient option for weight loss. When something is both budget-friendly and easy to access, you’re more likely to incorporate it into your routine consistently—and when it comes to weight loss, consistency can be key to seeing results.

How to Eat Eggs for Weight Loss

As you can see by the aforementioned effects, eggs can be considered one of the best protein foods for weight loss. But as with all foods, it matters howyou eat them. According to Pincus, certain preparation methods can add unwanted calories and fat.

When preparing eggs for weight loss, boiling or poaching is the way to go, as these cooking methods do not add extra calories or fat, Pincus says. In contrast, fried or scrambled eggs will provide additional calories, as these options tend to be cooked in butter or oil. What’s more, “the additional fat may exacerbate side effects for those on GLP-1 medications,” Pincus adds. In case you’re unfamiliar, the most common side effects involve the digestive system and may include nausea, stomach pain, vomiting, constipation, and diarrhea.

If you can’t live without, say, omelets, consider using a small amount of nutrient-rich oil, like olive oil, which has heart-healthy fatty acids. Also, be sure to pack in the vegetables—and on that note ….

To maximize weight loss while eating eggs, pair them with fruits or vegetables, Pincus recommends. Both options are high in fiber, another key nutrient for weight loss. Like protein, fiber also increases satiety by reducing ghrelin, increasing GLP-1, and stabilizing blood sugar levels. (BTW, only 6% of Americans get enough fiber, meaning a lotof us don’t; so it’s worth eating it whenever you can.) Plus, fruits and vegetables tend to be low in calories and high in essential nutrients, making them a staple in any weight loss meal plan.

If you have a larger appetite and are still hungry after eating eggs alone, try pairing them with a small portion of oatmeal or another whole grain, such as quinoa, Pincus says. Whole grains are another source of fiber, so they can keep you full and energized while aiding healthy eating.

When Is the Best Time to Eat Eggs for Weight Loss? 

There’s no best time to eat eggs for weight loss, according to Pincus. In other words, you can consume eggs anytime and still reap their slim-down rewards.

However, depending on your lifestyle and needs, the timing of your egg consumption can provide certain benefits. For example, eating an egg-filled breakfast in the morning may be ideal if you anticipate eating a late lunch. That’s because the filling nature of eggs can keep you satisfied between meals.

Additionally, if you’re struggling to achieve a calorie deficit for the day, eating eggs for dinner can help you get your fill of food while staying on track. That’s because eggs are low in calories, so adding them to your plate can keep you full while ensuring you stay within your calorie deficit after eating other foods during the day. This is especially advantageous when enjoyed in place of higher-calorie dinners (think: pasta or pizza), per Pincus, as these foods may put you outof a calorie deficit.

Bottom Line

Eggs can be good for weight loss, whether or not you’re taking GLP-1 medications to lose weight. Here’s why:

• Eggs are high in protein, which lowers hunger hormones and increases satiety hormones. This reduces your overall appetite, helping you eat fewer calories throughout the day.
• As a low-calorie food, eggs can add high-quality protein to your diet without excess calories. This can make it easier to stay in a calorie deficit, especially when paired with regular physical activity.
• The protein in eggs can help build and maintain muscle mass. Compared to fat, muscle burns more calories, so having more muscle can increase your overall metabolism.

All that said, it’s important to remember that eating eggs alone won’t help you achieve your weight loss goals. They’re just one component of a balanced weight loss plan, which should also include a nutritious diet and regular physical activity.

Frequently Asked Questions (FAQs)

How many eggs should I eat a day for weight loss?

The ideal number depends on your goals for caloric intake and nutrition. In general, aim to eat no more than two whole eggs every day, or one per day if you have elevated cholesterol levels or heart disease, Pincus recommends. “My pro tip is to include one whole egg and two egg whites or liquid egg whites to provide the protein without extra fat and calories,” she says.

Do eggs burn belly fat?

As Pincus notes, there’s no food that burns body fat. Instead, foods high in protein can contribute to the growth of muscle, which can increase your overall caloric burn at rest. The protein in eggs can also aid muscle preservation as you lose fat via physical activity, eating fewer calories, and/or taking certain medications, such as Ozempic. But otherwise, eating eggs will not directly reduce belly fat.

Are eggs a healthy breakfast for weight loss?

Thanks to their high protein content, eggs are generally accepted as a healthy breakfast for weight loss. This protein can keep you satiated and reduce hunger, ultimately decreasing the number of calories you eat in the form of snacks and lunch.

This story was produced by Ro and reviewed and distributed by Stacker.

Feature Image: New Africa // Shutterstock

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