Leading Medicine Fall 2025, Houston Methodist Hospital edition

5 TIPS for Avoiding Misleading Food Labels

In every grocery store aisle, packaged food labels claim a host of health benefits: Fat free, reduced sodium, low carb — the list goes on. But what do these statements really mean for your health?

According to dietitian experts at Houston Methodist, five easy tips can help you make healthier food choices, despite the confusing labels.

1. CHOOSE FRESH FOODS OVER PACKAGED ITEMS

Almost 60% of the average American’s calories come from processed foods. Choose fruits, vegetables, whole grains, lean meats and healthy fats (such as avocados) that provide the nutrients your body needs to function optimally.

2. READ PACKAGED FOOD LABELS CLOSELY

You don’t need to eliminate processed food entirely. Instead, try to choose healthy options whenever possible and pay attention to the serving size on your food label. This will help you avoid the most misleading terms, including:

■ Fat Free or Sugar Free: “Free” doesn’t mean there isn’t any fat or sugar in the food. What it actually means is that there is 0.5 grams or less in the food. Make sure to read the serving size —those grams can add up quicker than you realize.

■ Reduced Sodium or Reduced Sugar: On a food label, “reduced” does not mean there is less salt or sugar. What it means is that the product contains at least 25% less salt or sugar compared to the regular version of the same food. Instead, choose a low-salt or low-sugar alternative.

■ “X” Servings of Fruit: If you don’t see real fruit in the ingredients list, the product doesn’t contain the nutrition of real fruit and likely is high in calories and sugar. A better choice would be fresh or frozen fruits with natural sugars.

3. AVOID TRANS FATS

Trace amounts of trans fats occur naturally in foods, but processed foods are often loaded with it. You really should try to limit this type of fat because studies suggest it can increase the risk of heart disease through high cholesterol.

4. GET PLENTY OF FIBER

Fiber is good for you, but it is normal to have gas and bloating with it as part of the digestion process. To combat this, eat high-fiber foods a little at a time throughout the course of the day instead of in one large meal.

5. CHOOSE WHOLE-GRAIN BREADS

Look for the words “whole grain” on the label. “Multigrain” or “enriched” is not the same thing. Whole grains are healthier and include whole wheat, corn and oats. •

What Causes PLANTAR FASCIITIS?

If your first few steps out of bed cause stabbing pain, you may be experiencing plantar fasciitis. “Plantar fasciitis is one of the most common foot orthopedic complaints and the most common cause of heel pain,” said Dr. Michelle Coleman, an orthopedic surgeon with Houston Methodist Orthopedics & Sports Medicine.

SYMPTOMS

The plantar fascia is a stretchy band of connective tissue that connects the heel to the ball of your foot and toes, encircling the bones to help support the arch. It is a shock absorber and can endure significant wear and tear over time.

Plantar fasciitis is a painful inflammation of the plantar fascia, often caused by microtears. “Patients describe extreme heel pain, which is worse in the morning with the first few steps or after rest, but it can also intensify with increased activity,” Coleman explained.

It’s viewed as a temporary issue, primarily among athletes, those who are increasing their physical activity after an extended break, or runners enhancing their mileage for a long-distance race.

fasciitis,” Coleman said. “It is especially important to stretch out the calf and the plantar fascia if you have any calf tightness.”

TREATMENT

Plantar fasciitis does require treatment, but it doesn’t usually involve surgery.

“Conservative treatments — including stretching both your calf and plantar fascia, massage, icing your arches by rolling your foot over a frozen water bottle and wearing supportive shoes — are effective,” Coleman added.

Resting and taking breaks from high-intensity exercise are essential for healing. If you’re active, choose low-impact exercises like cycling or swimming to prevent overworking the plantar fascia.

“Taping your own injuries won’t work for plantar fasciitis,” Coleman noted. “I suggest a night splint or brace that keeps your foot stretched during the night to jumpstart your pain relief first thing in the morning.”

PREVENTION

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Anyone can develop plantar fasciitis, and your risk increases after age 40. And, if you’ve experienced heel pain in the past, you’re more likely to experience the condition again.

Tips to prevent plantar fasciitis include:

■ Replacing old, broken-down running shoes with a new pair

■ Wearing supportive shoes or shoe inserts

■ Starting a new exercise slowly and building intensity gradually

■ Adding rest, warmups and cooldowns, including calf stretching, into your movement routine

“Stretching is the number one daily habit to prevent plantar

You should also avoid wearing thin shoes without support, such as flip-flops. Being barefoot for prolonged periods can also worsen pain. If your pain lingers, you may consider physical therapy or other non-surgical treatments, but for most, the conservative approach will alleviate the pain. See a foot and ankle specialist if symptoms persist after a year of treatment.

FEEL EMPOWERED to Control Your Risk of Breast Cancer

Every day, new research suggests breast cancer may be more preventable than experts once thought.

“While there are cancer risk factors, such as age and family history that are outside of your control, you can control your lifestyle,” said Dr. Akshjot Puri, breast medical oncologist at Houston Methodist Neal Cancer Center. “If you want to reduce your breast cancer risk, make changes that have a significant impact.”

Here are the top lifestyle changes to reduce your chances for developing breast cancer:

MAINTAIN A HEALTHY WEIGHT

One of the most overlooked risk factors for breast cancer is weight gain after menopause. Having a high body mass index (BMI) post-menopause can significantly increase a woman’s risk of breast cancer — anywhere from 20% to 60%.

“Women can gain weight in menopause due to changing metabolism, and that excess weight leads to higher estrogen levels,” Puri explained. “After menopause, your estrogen is made in fat cells. Fat cells cause ongoing inflammation in the body and lead to more aggressive forms of breast cancer.”

EXERCISE REGULARLY

The American Cancer Society recommends 300 minutes of moderate exercise weekly to help reduce cancer risk, which breaks down to about 42 minutes each day. This can include low-impact activities such as brisk walking, cycling, Pilates or swimming. If you’re up for vigorous activities — think jogging, playing tennis, jumping rope or taking a HIIT class — then that overall number drops down to just 22 minutes each day.

“A combination of aerobic and resistance training not only helps in managing weight and reducing your cancer risk, but also boosts your overall health,” Puri added.

LIMIT ALCOHOL CONSUMPTION

Alcohol intake is another often underestimated cancer risk factor. Many people enjoy a glass of wine with dinner or a drink at social events, but regular alcohol consumption is strongly associated with increasing your risk of developing breast cancer.

“More than one drink per day can significantly increase the risk,” Puri warned.

“For women who are at high risk of developing breast cancer or for breast cancer survivors, we recommend averaging fewer than five drinks a week.”

Also, taking a daily multivitamin with folate or a folic acid supplement may mitigate breast cancer risk associated with alcohol consumption.

STAY INFORMED ON HORMONE THERAPY

For many women, hormone replacement therapy (HRT) is a common treatment

to manage menopause symptoms but knowing where to start and how HRT will impact your breast cancer risk is important.

“Hormone replacement therapy (HRT) can help maintain weight, improve bone density, and fight fatigue, hot flashes and insomnia, but need to be administered for a short period of time, such as less than five years and once those menopause symptoms have improved,” Puri said. “A woman needing prolonged HRT really needs to have a discussion with her doctor regarding risks and benefits.”

GET REGULAR SCREENINGS

Even if you follow all of this advice, every woman has at least a 12% risk of developing breast cancer, which is why it is extremely important to have screening tests, such as an annual mammogram beginning at age 40. Mammography is still the most effective tool to diagnose early-stage breast cancer, before tumors are large enough to feel or cause symptoms. •

TAILORED BREAST CANCER CARE

Every woman is different, and your treatment should be tailored to your specific health needs. If you or a loved one has been diagnosed with breast cancer and would like to schedule an appointment, visit houstonmethodist.org/breast-cancer-hmh or call 713.790.2700.

Schedule Your Mammogram

To schedule your mammogram at a Houston Methodist Breast Care Center, visit houstonmethodist.org/mammogram-scheduling or call 346.356.PINK (7465)

Breastfeeding

The longer a woman breastfeeds, the greater the protective effect for fighting breast cancer. While the reasons behind the risk reduction aren’t clear, one possible explanation is that women who breastfeed have fewer menstrual cycles throughout their lives, and, therefore, less estrogen exposure.

REINFORCEMENT MEASURES

Additional ways a woman can reduce her breast cancer risk

Consuming Olive Oil

Studies indicate a diet rich in monounsaturated fats such as olive oil may protect against breast cancer, too. Olive oil also contains antioxidants and anti-inflammatory properties, both of which can help reduce breast cancer risk.

Taking Preventive Medications

Your doctor may recommend tamoxifen and raloxifene medications if you're at an increased risk for breast cancer. Since these medications can produce menopause symptoms, talk to your doctor about the risks and benefits.

Genetic Testing and Intervention

If you have a strong family history of breast cancer, ask your doctor if genetic testing is right for you. Mutations in certain genes, such as BRCA1 and BRCA2 genes, increase breast cancer risk. Women with this gene mutation may have more frequent screenings or prophylactic surgery (breast removal).

NEW SLEEP APNEA TREATMENTS: Know Your Options

If you’re experiencing poor sleep or snoring that disturbs everyone in your home, you could have obstructive sleep apnea. Untreated sleep apnea may result in severe health issues, including high blood pressure, type 2 diabetes, heart disease and stroke.

“Don’t underestimate sleep apnea,” said Dr. Eric Powitzky, otolaryngologist at Houston Methodist Hospital. “Restorative sleep is so important for your health and relationships. Sleep apnea is a ‘silent killer.’ If you have it, treatment is critical.”

Untreated sleep apnea can lead to serious health problems, including:

■ Heart disease and heart attack

■ High blood pressure

■ Metabolic syndrome

■ Nonalcoholic fatty liver disease

■ Stroke

■ Type 2 diabetes

Sleep apnea treatments can vary depending on your condition, from breathing machines to surgical options. Powitzky addressed a few common questions about your treatment alternatives.

HOW DO CPAP MACHINES WORK?

“Usually, the first treatment we try for sleep apnea is a CPAP (continuous positive airway pressure) machine,” Powitzky explained. “It works by helping you breathe more regularly every night while you sleep.”

As the machine works, it delivers oxygen into your nose and mouth via a mask. This air keeps your airway open, preventing any interruptions in your breathing.

This type of treatment can reduce your risk of chronic health conditions and improve sleep and daytime productivity. Some people find wearing the mask uncomfortable throughout the night, but it’s necessary to gain the full benefits.

WHEN IS SURGERY NEEDED?

If you’re not comfortable with a CPAP machine or have a more severe form of sleep apnea, you might consider sleep surgery.

The type of surgery will vary depending on your specific airway blockage.

Drug-induced sleep endoscopy is performed to locate the obstruction. While you are asleep, an endoscope is used to examine your throat and identify the site of obstruction.

“Many surgical options exist for sleep apnea, and often, surgery resolves the obstruction, so patients no longer need a CPAP,” Powitzky said.

WHAT ARE THE ALTERNATIVES?

For individuals who wish to avoid a CPAP machine, there is a new, less-invasive option for treating moderate to severe sleep apnea.

“A hypoglossal nerve stimulator is an alternative to traditional sleep surgery for some sleep apnea patients,” Powitzky explained.

“This treatment uses a device to stimulate the hypoglossal nerve, the nerve responsible for controlling multiple muscles in your tongue.”

This device, implanted in the upper chest with just two small incisions, is activated only during sleep. It detects respiration and stimulates your hypoglossal nerve with each breath, pushing your tongue forward to open your airway.

To be eligible for a hypoglossal nerve stimulator you must have:

■ A BMI less than 40

■ Obstruction that occurs at the palate or base of the tongue

■ Sleep apnea that’s moderate to severe (not mild)

“When patients meet the specific criteria, the hypoglossal nerve stimulator is remarkably effective,” Powitzky noted. “It also means they no longer need to use a CPAP.” •

Do You Have Sleep Apnea?

To get a more restful sleep, make an appointment with an ear, nose and throat specialist. Visit houstonmethodist.org/ear-nose-throat-hmh or call 713.441.1368

Many serious health conditions have genetic links that can run in families. Consequently, the more you know about your family’s health, the better snapshot you’ll have of your health.

“A family history is simply a record of the diseases and conditions that family members have experienced,” explained Dr. Briana Jarrett, a primary care provider (PCP) with Houston Methodist Primary Care Group. “If many family members have experienced the same condition, it can be a health risk factor to consider.”

Being familiar with your family members’ health can help doctors monitor both your mental and physical health.

HOW TO CREATE A FAMILY HEALTH HISTORY

Building a family health history means researching the health histories of your family’s first-, second- and third-level relatives on your paternal and maternal sides.

“First, ask your family about common health conditions, such as high blood pressure, diabetes and high cholesterol,” Jarrett said. “It’s also a good idea to discuss any behavioral or mental health conditions.”

Some questions to ask:

■ Has anyone in our family had cancer? If so, what type and at what age was he or she diagnosed?

■ Does anyone in our family have high blood pressure, heart disease, diabetes or asthma?

■ Does rheumatoid arthritis, multiple sclerosis or lupus run in our family?

■ Has anyone in our family experienced mental health concerns such as depression, schizophrenia, anxiety or substance use disorder? Has any family member died by suicide?

Females should ask their mothers what age they started menstruating and the age when they reached menopause.

Men should ask their fathers specifically about prostate cancer.

“If your paternal family members were diagnosed around age 50 or younger, your PCP may recommend the prostate-specific antigen

(PSA) screening lab test earlier than age 45,” Jarrett added. If you are estranged from your family, you may need to be creative and talk with relatives you still have contact with. If your family history is unknown, your doctor will follow the recommended guidelines for age-appropriate screenings.

HOW TO USE YOUR FAMILY HEALTH HISTORY

Once your family history is built, routinely update any changes in a family member’s health information. Share it with your family and your doctor. Note if you have any family tendency for the same condition.

“Cancer is a major red flag, especially for breast and colorectal cancer,” Jarrett noted.

Let your PCP know if you have a first-degree relative or multiple second-degree relatives who were diagnosed with these cancers around age 40 or younger. They may recommend you start screening mammograms in your 20s or 30s or get your first screening colonoscopy 10 years prior to the age your family member was diagnosed.

“Sometimes we try to do all the right things — eat healthy, exercise and make sure we’re taking care of ourselves — but our family history may counteract that,” Jarrett said. “But by living a healthier lifestyle, you can develop a milder version of the same health condition your family member experienced and also decrease the likelihood of developing chronic diseases altogether.” •

Taking care of your breast health is important. And early detection starts with your annual mammogram. That’s why Houston Methodist Breast Care Centers offer:

• Innovative imaging technology

• Board-certified breast radiologists

• Online scheduling available when you are

• 13 convenient locations across Houston

Using cutting-edge breast screenings, such as 3D mammograms, to detect even the smallest lumps with accuracy, our breast experts have decades of experience and are all here to support you.

That’s the difference between practicing medicine and leading it. For you.