9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

9 Life-Changing Health Benefits of Sea Moss, Revealed by Experts

M Hasan    4:32 AM   

About the Experts

Martha Theran, MS, RD, RDN, is a registered dietitian nutritionist and educator at the Pritikin Longevity Center. She’s also a fitness specialist and holds a master’s degree in functional nutrition and herbalism.

Amy Brownstein, MS, RDN, is a registered dietitian nutritionist and consulting dietitian with MyNetDiary. She’s also a private practice dietitian with a master’s degree in biochemical and molecular nutrition.

Katie Janeczek, MS, RDN, LDN, is a registered dietitian nutritionist at Ciba Health and the author of Whole Fueled: Whole Food Recipes for Weight Loss.

Vicki Shanta Retelny, RDN, is a registered dietitian nutritionist, author, and host of the Nourishing Notes podcast. She’s also a nutrition consultant for Northwestern University.

Highlights

Sea moss is a type of algae that’s rich in a range of vitamins, minerals, and unique marine nutrients. It has a long history of human consumption, both as a part of a diet and for medicinal purposes. Modern research on sea moss is limited, but some evidence suggests that it possesses powerful health benefits. Experts warn, however, that consuming too much could be harmful.

Sea moss, also known as Irish moss, is a type of red seaweed that’s been consumed by humans for thousands of years, says Martha Theran, MS, RD, RDN, registered dietitian nutritionist and educator at the Pritikin Longevity Center. “It’s rich in vitamins, minerals, and antioxidants and has been used traditionally for its nutritional and medicinal properties,” she says. But more recently, “sea moss has gained popularity as a nutrient-rich superfood.” In fact, it’s become a multi-billion dollar industry over the last few years, according to Virtue Market Research. It’s available as a supplement or in a powder, gel, or gummy form, says Amy Brownstein, MS, RDN, consulting dietitian with MyNetDiary. You can also buy it raw.

But does sea moss live up to its hype? Theran says that while the research on sea moss is limited, there are reports of its potential to support a range of health benefits from skin health to brain and digestive support—to a point. Because of its nutritional density, our experts say that consuming too much sea moss can lead to potential problems.

What is Sea Moss?

This red algae—formally known as Chondrus crispus—is found mainly on rocks along the North Atlantic coasts, Theran says. When it washes up in Europe, North America, and some Caribbean islands, it looks similar to the frequently spotted tangles of slick brown seaweed known as sargassum, according to a study in Advances in Botanical Research.

Sea moss is often used in food production as a thickening and stabilizing agent, explains Katie Janeczek, MS, RDN, LDN, a dietitian nutritionist at Ciba Health. You’ll see this byproduct of sea moss on ingredient lists as carrageenan—and while this additive improves the texture of processed foods, it has no nutritional value, according to 2024 research published in Nutrition & Diabetes. In fact, the research says that in this additive form, carrageenan may actually pose health risks, including a greater risk of type 2 diabetes.

But pure sea moss—with its natural carrageenan—is a great source of nutrients, such as calcium, magnesium, and iron, Janeczek says. Given its growing popularity, sea moss is available in several forms depending on how you want to use it, explains Theran. These include:

• Gel form: Designed to add to foods and drinks like smoothies, juices, soups, teas, or cereal
• Capsules (or gummies): “Convenient for supplementation,” Theran says.
• Powders: Available to mix into beverages or sprinkle over meals.
• Raw (dried): “Can be soaked and rehydrated, then added to recipes.”

Sea Moss Nutrition

Sea moss is a natural source of micronutrients, such as iodine (essential for thyroid function) and iron (an essential mineral for physical and mental energy). A standard two-tablespoon serving of raw Irish sea moss contains the following nutrients:

• Calories: 5
• Fat: 0 g (0 percent recommended daily value, or DV)
• Protein: 0.2 g (0 percent DV)
• Sodium: 6.7 mg (0 percent DV)
• Carbohydrates: 1.2 g (0 percent DV)
• Dietary fiber: 0.1 g (0 percent DV)
• Magnesium: 14.4 mg (4 percent DV)
• Calcium: 7.2 mg (1 percent DV)
• Potassium: 6.3 mg (0 percent DV)
• Iron: 0.89 mg (5 percent DV)
• Phosphorus: 15.7 mg (2 percent DV)

Types of Sea Moss

Though most sea moss products are made from the red algae Chondrus crispus, the term “sea moss” may sometimes refer to algae or seaweed that comes in various colors, from green and yellow to purple and black. The plant’s nutritional profile can vary depending on where it is grown, explains Vicki Shanta Retelny, RDN, an author and host of the Nourishing Notes podcast. Some sea moss product manufacturers claim that ocean-harvested sea moss is better than sea moss grown in a controlled environment, such as a pool. However, there’s little research on the nutritional differences, and existing studies do not back up the claim.

Sea Moss Benefits

“Sea moss may have potential benefits for gut health, blood sugar control, and cell and heart health, but more robust research is needed, especially in humans, to determine the benefits of sea moss,” says Shanta Retelny. Despite the lack of studies, there’s a simple reason sea moss has taken the wellness world by storm: It has a strong nutritional profile.

1. It might protect your nervous system

“[Sea moss] is especially known for supporting thyroid health, thanks to its natural iodine content, which is essential for hormone production,” Janeczek says. “This helps regulate metabolism, energy levels, and hormone balance,” adds Theran. Studies also suggest that the bioactive compounds in sea moss may help protect against nervous system diseases, such as Parkinson’s, Alzheimer’s, and multiple sclerosis, according to a 2021 review of research published in Marine Drugs. “Red seaweed may have neuroprotective effects because of its ability to alleviate oxidative stress,” Theran says. However, more clinical and large-scale studies on humans are needed to investigate these potential effects.

2. It may help weight loss

“Low in calories and rich in fiber, sea moss may increase satiety and reduce appetite,” Theran says. Its main source of fiber is carrageenan—the part of sea moss that gets extracted in food manufacturing to thicken processed foods. But when consumed in sea moss, it acts like soluble fiber in your gut, which helps slow down digestion and make you feel fuller for longer, according to 2020 research published in Life. Another 2021 study published in Food Science & Nutrition suggests that natural carrageenan might promote increased fat burning, too. However, the study was conducted on mice, and the researchers say that more studies are needed to understand this potential effect in humans.

3. It supports a strong immune system

Theran says that sea moss is rich in antioxidants and anti-inflammatory compounds, which play roles in immune support and reducing inflammation (which is a contributor to chronic disease). Its strong nutritional profile is also full of vitamins and minerals known to support immune system strength, such as iron, zinc, and B vitamins. Research published in Nutrition Reviews in 2020 supports sea moss’s strong anti-inflammatory and antioxidant activity. However, it also suggests that seaweeds—including red sea moss—might have antiviral properties, potentially offering protection against viruses like Covid. But again, this research is limited to lab-based studies.

4. It may improve gut health

“Many people also take sea moss for gut health since it contains prebiotic fiber that feeds beneficial gut bacteria and supports digestion,” Janeczek says. This gut microbiome support is also thought to contribute to sea moss’s immune system-boosting effects. An imbalance in gut bacteria is linked to the development of chronic conditions, such as inflammatory bowel disease (IBD), immunodeficiency, high blood pressure, type 2 diabetes, obesity, and cancer, per 2021 research published in Marine Drugs. “[Sea moss] also contains mucilage, a gelatinous fiber that may soothe the digestive tract,” says Theran. This plant-based mucilage promotes regular bowel movements, according to 2021 research published in Nutrients. It also promotes satiety, helping to reduce overall calorie intake, which helps support the claim that sea moss aids in weight loss.

5. It could aid in blood sugar control

“Sea moss is a rich source of vitamins, minerals, fatty acids, and polyphenols, which contribute to its potential health benefits,” says Brownstein. “These nutrients in sea moss may potentially provide anti-inflammatory effects that help with blood sugar and blood pressure regulation.” More specifically, “many types of sea moss contain fucoxanthin, and research shows fucoxanthin can help control blood sugar,” Theran explains. This is a plant-based compound found primarily in seaweeds that’s shown anti-diabetic and anti-obesity effects, according to 2022 research from Marine Drugs.

6. It might make your skin glow

Sea moss has a high content of sulfur and vitamins like A and E that may support clearer skin and reduce acne or irritation, Theran says. “It is sometimes used in skincare for its potential to hydrate and soothe the skin.” In fact, the National Eczema Association (NEA) says that sea moss is thought to have anti-inflammatory, antifungal, and antiviral properties that could make it an effective remedy against skin issues like eczema. Seaweeds, like sea moss, also contain bioactive compounds that may protect against sun damage to the skin, according to 2021 research published in Marine Drugs. Sea moss also contains a range of vitamins and minerals known to contribute to healthy skin, per the NEA. However, if you’re using medication to manage a skin condition—like corticosteroids or cortisone cream for eczema—the NEA cautions against switching to natural skincare remedies like sea moss without consulting your healthcare provider. Natural doesn’t always mean better.

7. It could support joint and bone health

Sea moss is rich in minerals like magnesium, calcium, and potassium, which are essential for bone and joint function, Theran explains. In fact, seaweed was considered a medicinal remedy for bone fractures in ancient times, says 2024 research published in Marine Drugs. Modern-day research suggests that this mineral profile in sea moss promotes joint health and bone density. One study published in the Asian Journal of Medical Sciences found that sea moss helped alleviate pain, fatigue, and weakness in people with musculoskeletal issues and joint problems—but the study was small (80 participants), indicating a need for more robust research.

8. It may boost your energy

“The iron content in sea moss may help combat fatigue,” Theran says. “Particularly in individuals with iron deficiency.” A two-tablespoon serving of sea moss can provide around 10% of your daily recommended value of iron, depending on the product. Nearly one in three Americans may have an undiagnosed iron deficiency, according to a 2024 report in JAMA Network Open. Because iron is essential to transport oxygen around your body, even a mild deficiency means that your muscles, tissues, and cells aren’t getting enough fuel—and that can lead to symptoms like fatigue, brain fog, and trouble concentrating.

9. It might have anti-cancer properties

Many different types of marine plants are currently being studied for potential anti-cancer properties, including sea moss. While research is in its early stages, the 2024 Marine Drugs review points to reports suggesting that compounds found in sea moss—including fatty acids, carrageenan, and polysaccharides—have been shown in lab studies to have anti-cancer effects. One 2021 study published in Cancers focuses on a particular compound called fucoxanthin. In lab models, it was shown to trigger apoptosis (cell death) in colon cancer cells and prevent cancer cells from spreading. Other research, published in Frontiers in Oncology in 2023, suggests that a consistent intake of the anti-inflammatory phytochemicals found in marine products like sea moss may reduce the risk of cancer development.

Risks and Side Effects

As mentioned, sea moss contains iodine, which plays a vital role in thyroid function. But Shanta Retelny warns that overconsumption of iodine can cause thyroid problems. Similar to iodine deficiency, too much iodine can cause goiters and hypothyroidism. “[It] may increase the risk of thyroiditis (inflamed thyroid) and thyroid cancer,” as well, adds Brownstein. The recommended dietary allowance for iodine is 150 micrograms (mcg) for most adults. According to the National Institutes of Health, the maximum tolerable intake level of iodine for most adults is 1,100 mcg. Eating more than 286 grams of sea moss in one day could lead to health problems because it would exceed that limit, according to a 2020 study published in Environmental Science and Pollution Research.

Aside from potential iodine overdose, which can cause mouth burning, stomach pain, and a weak pulse, sea moss “may contain a high amount of heavy metals,” says Shanta Retelny. “As with anything, moderation is key.” According to a 2025 report in the Journal of Agriculture and Food Research, chronic exposure to heavy metals—such as arsenic, cadmium, lead, and mercury—is linked to serious health outcomes, including cognitive problems, heart disease, cancer, kidney issues, and liver damage. Given this potential contamination risk, Brownstein advises limiting sea moss intake to a few times a week rather than daily.

Theran adds that while sea moss is generally safe for most people when consumed in moderation, certain situations warrant extra caution:

• Thyroid conditions: Those with thyroid disorders should consult a healthcare provider before using sea moss due to its iodine content.
• Pregnancy and breastfeeding: It’s advisable to avoid sea moss during pregnancy and breastfeeding unless recommended by a healthcare professional.
• Allergies: Individuals with allergies to seafood or iodine should avoid sea moss.
• Medication interactions: Sea moss may interact with certain medications, such as those for thyroid conditions or blood thinners.

How to Shop for Sea Moss

Sea moss supplements are often combined with doses of anti-inflammatory turmeric or other health-boosting nutrients. For pure sea moss, look for dried or fresh red algae labeled “Irish moss” or “Chondrus crispus.” You can find it online or at some health food or supplement stores. The U.S. Department of Agriculture does not recommend a specific serving size for sea moss, so follow the serving sizes listed on your product label for the best results. “Iodine content may vary depending on the form of sea moss,” Brownstein adds. “Double check supplement or ingredient labels to determine an appropriate amount of sea moss to stay within the RDA for iodine.”

Want to Give Sea Moss a Try?

Here’s what our nutrition experts recommend.

How to Eat Sea Moss

“While there’s no established dosage, the recommended dose is no more than one to two tablespoons (four to eight grams) of sea moss per day,” Theran says. “It’s advisable to start with a smaller dose to assess tolerance.” You can take sea moss as a supplement or buy a prepared gel or powder to add to recipes, Brownstein says. “You can also prepare a sea moss gel by soaking [raw, dried] sea moss and blending it with water,” she says. “Sea moss may have a fishy taste,” she adds. But you can reduce some of the fishiness by soaking dried sea moss before using it.

From there, here are a few ideas on how to use sea moss:

• Blend a couple of tablespoons of sea moss into your favorite morning smoothie.
• Use sea moss to thicken broths and soups.
• Add sea moss gel to homemade ice cream as a binder.
• Stir a spoonful of sea moss into applesauce, pudding, jam, or pie filling.
• “You can even eat it straight from the jar,” Brownstein says. And if a sea moss recipe calls for sea moss gel, that just means dried sea moss soaked in filtered water overnight.

There is no research on how long sea moss gel will stay fresh in your refrigerator, so store leftovers at your own risk.

For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading: * Vitamins Nutritionists Don’t Take—So You Shouldn’t Either * The 6 Best Supplements to Lower Blood Sugar, According to Expert Doctors * 10 Foods that Thyroid Experts Avoid—and 3 that They Love * These 6 Small Seeds Pack in the Biggest Benefits for Your Health

10 Mistakes to Avoid Before Your Doctor Visit—and 4 Essentials to Do

10 Mistakes to Avoid Before Your Doctor Visit—and 4 Essentials to Do

M Hasan    3:11 AM   

Don't Drink Coffee Before a Blood Pressure Test

If you're scheduled for a blood pressure test, it's best to avoid coffee and other caffeinated beverages beforehand. Caffeine can temporarily raise your blood pressure, which might lead to inaccurate results. "Using coffee or other caffeine such as energy drinks or colas within an hour of having your blood pressure measured can make the number artificially higher," says James Dewar, MD, vice chairman of family medicine at the University of Pittsburgh Medical Center (UPMC). This rule also applies to tobacco products and over-the-counter decongestant medications.

Don't Eat a High-Fat Meal Before Getting Blood Drawn

Eating a high-fat meal before a blood workup can affect the accuracy of your test results. "If you wouldn't normally have a high-fat meal, then don't do it, so your physician can get an accurate picture of your health," says Deepa Iyengar, MD, associate professor of family and community medicine at McGovern Medical School at UTHealth and an attending physician at Memorial Hermann-Texas Medical Center. Large meals can skew test results, and in some cases, you may need to fast entirely. "If your blood work will include a measurement of cholesterol or other fats, it is best to avoid any calories for eight to ten hours before the test is drawn," says Dr. Dewar. "Your blood sugar and certain fats in the blood called triglycerides can be increased for a bit after you eat."

Do Drink Lots of Water Before a Physical

Staying well-hydrated before a physical is beneficial. "Being well hydrated at the time of a physical will make your pulse and blood pressure at their best," Dr. Dewar says. Dehydration can cause artificial abnormalities in testing, which could confuse the results. It's always a good idea to drink plenty of water before any medical appointment.

Do Eat as You Normally Would Before a Checkup

You don't need to change your eating habits before an annual checkup. "Your providers would like you to be honest and upfront about your lifestyle and diet so they can have an accurate history of your health and provide you with the best possible care," says Gregory John Galbreath, MD, a PIH Health physician in Whittier, CA. A few days of healthier eating won't significantly impact your cholesterol or blood sugar levels. Changes occur over the long term, so it's better to maintain a healthy diet consistently.

Don't Take Cold Medicine Before a Sick Visit (If You Can)

When you're sick, your doctor may want to evaluate your symptoms without the effects of over-the-counter medications. "If possible, don't take anything so your doctor can see any abnormal findings and assess your condition," says Dr. Iyengar. Some medications may raise blood pressure, and your physician would not know if the medication or the illness could be the cause. If you're in pain, it's okay to take medication, but be ready to describe your symptoms and let the doctor know what you've taken.

Don't Get a Mani-Pedi Before the Dermatologist

Dermatologists examine your entire body, including your nails. "Avoid wearing nail polish or acrylic nails," says Sarina Elmariah, MD, PhD, a dermatologist at Massachusetts General Hospital in Boston. Subtle clues in your nails can indicate bigger health problems, like anemia, diabetes, and even heart ailments. Plus, bare nails make it easy to spot fungus. Also, skip the cover-up and eye shadow, so your doctor can easily spot facial skin problems.

Don't Drink Alcohol Before a Cholesterol Test

Avoiding alcohol before a cholesterol test is important because it can affect your triglyceride levels. "The precaution to abstain 24 hours prior to a cholesterol test is based on the potential increase in triglycerides that could result soon after drinking alcohol," says Joon Sup Lee, MD, chief of cardiology at the University of Pittsburgh School of Medicine and co-director of the UPMC Heart and Vascular Institute. You should also avoid sweets, high-fat foods, and generally overeating before the test. However, regularly consuming one or two alcoholic drinks per day can actually have a mild beneficial effect on cholesterol levels.

Don't Have Caffeine Before Some Stress Tests

Caffeine can interfere with stress tests that involve pharmacological agents. "Caffeine counteracts the medicine—adenosine or regadenosine—used to simulate stress in the 'chemical' stress test," says Dr. Lee.

Don't Get Too Thirsty Before a Urine Test

If you need to go for a urine test, don't get dehydrated before your appointment. "Avoid episodes of major dehydration that can significantly alter a urinalysis," says Benjamin Davies, MD, chief of urology at the UPMC Shadyside/Hillman Cancer Center. Avoid exercise that's not in your normal daily routine, as it can lead to dehydration.

Don't Cancel Your Gyno If You Have Your Period

Having your period doesn't mean you should cancel your gynecological appointment. "The liquid Pap smear tests that are the standard now can be done even when a woman is menstruating, so no need to reschedule," says Elizabeth Roth, MD, an ob-gyn at Massachusetts General Hospital. The only exception is if you're going in for a specific concern, like funky discharge or a lesion, your period might obscure the exam. But even that is not an absolute, as vaginal cultures can still be performed.

Don't Use Deodorant Before a Mammogram

Mammography advises women to skip deodorant/antiperspirant or powders on the day of the mammogram. "Many deodorants and powders contain aluminum, which on mammography looks similar to breast calcifications and could be read as a false positive," Dr. Roth says. Just shower beforehand and it won't be that bad.

Don't Eat Red Food Before a Colonoscopy

Red or purple food can color your colon and mask the lining, which could affect the outcome of the study. "We ask that these are not purple or red in color because they will mask the lining of the colon and could then affect the outcome of the study," says Randall Brand, MD, a gastroenterologist at UPMC. Iron supplements can also have the same effect and may cause constipation, making it difficult for the pre-colonoscopy laxatives to clean out the colon.

Do Go Ahead and Have Sex Before the Gyno or Urologist

Doctors say it's okay to have sex before your visit, even though you may think it's a no-no. "Your doctor's not going to yell at you for having sex—it's totally fine," Dr. Minkin says. For men, normal sexual activity is fine, and there are no significant abnormalities associated with sexual relations.

Do Write Down Your Questions Beforehand

No matter what kind of appointment you have, it's helpful to write down the things you want to talk about beforehand. That way, you're less likely to forget or lose your nerve. "It's helpful if you come in with your list of questions so you're not like, 'Oh, I meant to ask this, I meant to ask that but I was too nervous,'" Dr. Minkin says. Other than that, the only other thing you should probably do is shower! Use these tips to get the most out of your next doctor visit.

Magnesium Supplement Guide: Choose the Right One for You

Magnesium Supplement Guide: Choose the Right One for You

M Hasan    12:00 AM   

Understanding the Role of Magnesium in the Body

Magnesium is a mineral that has gained significant attention for its potential to improve sleep, reduce stress, and prevent muscle cramps. Many people have tried magnesium supplements or received recommendations from pharmacists. However, it’s crucial to understand that not all forms of magnesium function the same way. Some are designed for digestive health, others for muscle relaxation, and only one type has shown remarkable effects on brain function: Magnesium L-Threonate.

In recent years, magnesium supplements have become increasingly popular globally, including in Israel. People often turn to these supplements to address issues like muscle cramps, sleep disturbances, and stress. Research has also highlighted the importance of magnesium in various bodily systems, from muscles and nerves to cognitive functions like memory and concentration.

The Growing Issue of Magnesium Deficiency

In Israel, magnesium deficiency has become more common in recent years. One major factor is the widespread use of desalinated water, which lacks magnesium entirely. Additionally, modern farming practices and soil degradation have led to lower mineral content in food. This combination means that even individuals with a well-balanced diet may still experience deficiencies.

Different Types of Magnesium Supplements

To fully grasp the significance of Magnesium L-Threonate, it’s helpful to understand the different types of magnesium available:

• Magnesium Oxide: This form is poorly absorbed by the body and is typically used for digestive purposes, such as relieving constipation.
• Magnesium Citrate / Gluconate / Carbonate / Glycinate: These forms are more easily absorbed and are commonly used to treat muscle cramps, promote relaxation, and support overall well-being.
• Magnesium L-Threonate: This unique form stands out due to its ability to cross the blood-brain barrier, allowing it to directly impact cognitive functions.

Scientific Evidence Supporting Magnesium L-Threonate

Studies on Magnesium L-Threonate have revealed its potential to enhance memory and mental abilities. One notable study published in Nutrients in 2022 involved 109 healthy adults aged 18–65. Participants were divided into two groups, with one receiving a daily supplement containing Magnesium L-Threonate, phosphatidylserine, vitamin C, and vitamin D, while the other received a placebo. The results showed significant improvements in cognitive tests, including memory, processing speed, and learning ability.

Another study involving animal models found that Magnesium L-Threonate improved learning, reduced oxidative stress, and positively affected the gut-brain axis. In a separate clinical trial focusing on sleep quality, participants who took the supplement reported better sleep, increased alertness, and improved mood and productivity.

Magnesium in Food Sources

While magnesium can be obtained through food, the availability of this mineral in modern diets has declined. Foods rich in magnesium include nuts, seeds, legumes, whole grains, dark green vegetables, and fruits like bananas and avocados. Dark chocolate and cocoa are also good sources. However, due to changes in agricultural practices and irrigation methods, the magnesium content in these foods may be lower than previously recorded.

It's important to note that Magnesium L-Threonate is not found naturally in food. It is a synthetic compound created in the lab by combining magnesium with threonic acid, a breakdown product of vitamin C. Therefore, the only way to obtain this specific form is through a dedicated supplement.

Choosing the Right Supplement

When selecting a magnesium supplement, it's essential to look for products that contain Magnesium L-Threonate rather than other forms. This supplement is widely available in health stores and online, with various brands offering it. There is no need to commit to a specific brand, as long as the product clearly states it contains the correct form of magnesium.

Conclusion

Magnesium plays a vital role in numerous bodily functions, from muscle activity to brain health. With increasing levels of deficiency due to environmental and agricultural factors, it's important to monitor symptoms like fatigue, stress, and cramps. A balanced diet can meet some needs, but in certain cases, supplementation may be necessary. For those looking to support cognitive health, Magnesium L-Threonate offers a promising option backed by scientific research.

11 Reasons for Outer Foot Pain

11 Reasons for Outer Foot Pain

M Hasan    6:17 AM   

Understanding and Managing Lateral Foot Pain

Pain on the outer side of your foot can be both uncomfortable and disruptive to daily life. It may range from a dull ache to sharp, burning sensations that make standing or walking difficult. While lateral foot pain is less common than other types of foot pain, such as heel pain or toe pain, it can still be a significant issue for many individuals. Identifying the cause of this pain is essential for effective treatment and prevention.

Lateral foot pain, also known as pain on the outside of the foot, has a wide range of potential causes. These include conditions like ankle sprains, arthritis, bunionettes, cuboid syndrome, fractures, sinus tarsi syndrome, stress fractures, tendinopathies, and more. Each of these conditions presents unique symptoms and requires different approaches to diagnosis and treatment.

Common Causes of Lateral Foot Pain

1. Ankle Sprains
   Ankle sprains are among the most frequent causes of lateral foot pain, particularly in individuals with high arches. They often occur during activities that involve sudden changes in direction or twisting of the foot. Symptoms include swelling, bruising, and tenderness. Treatment typically involves the RICE protocol (rest, ice, compression, elevation) and may include nonsteroidal anti-inflammatory drugs (NSAIDs) or supportive devices like braces or walking boots.

2. Arthritis
   Arthritis, including osteoarthritis and rheumatoid arthritis, can lead to inflammation and pain in the joints of the foot. Osteoarthritis involves the wear and tear of cartilage, while rheumatoid arthritis is an autoimmune condition that affects joint lining. Diagnosis usually involves imaging tests, and treatment options include medications, lifestyle changes, orthotics, and in severe cases, surgery.

3. Bunionettes
   A bunionette, also known as a tailor’s bunion, is a bony bump that forms at the base of the pinky toe. It can become painful due to friction from tight shoes. Relief can often be achieved by wearing shoes with a wide toe box or using cushioned pads to reduce pressure on the affected area.

4. Cuboid Syndrome
   Cuboid syndrome occurs when the cuboid bone in the foot becomes dislocated. It is common among athletes, especially ballet dancers. Symptoms include pain on the outside of the foot, stiffness, and difficulty walking. Treatment may involve manipulation of the bone, orthotics, and physical therapy.

5. Fifth Metatarsal Fractures
   The fifth metatarsal is the long bone on the outside edge of the foot. Fractures in this area, such as avulsion fractures and Jones fractures, can be caused by overuse or injury. Avulsion fractures often heal quickly with rest and a walking boot, while Jones fractures may require casting or surgery.

6. Sinus Tarsi Syndrome
   Sinus tarsi syndrome involves inflammation in the tunnel-shaped space between the heel and ankle bones. It can cause persistent pain and instability. Treatment includes RICE, orthotics, and physical therapy, with surgery as a last resort.

7. Stress Fractures
   Stress fractures are small cracks in the bone caused by repetitive stress or overuse. They are common in athletes and individuals with weak bones. Symptoms include localized tenderness and pain during activity. Diagnosis is often confirmed with an MRI, and treatment may involve rest, immobilization, or surgery.

8. Tendinopathies
   Tendinopathies refer to injuries of the tendons, including Achilles and peroneal tendinitis. These conditions can cause pain on the outside of the foot and are often treated with rest, stretching, and strengthening exercises.

9. Achilles Tendinitis
   Achilles tendinitis involves inflammation of the Achilles tendon, which connects the calf muscles to the heel. It can cause pain at the back of the heel and sometimes on the outside of the foot. Treatment includes RICE, stretching, and physical therapy.

10. Peroneal Tendinitis
    Peroneal tendinitis affects the tendons that run along the outside of the ankle. It is common in athletes with tight calf muscles. Symptoms include pain on the outside of the foot and ankle, and treatment may involve orthotics, braces, and physical therapy.

11. Painful Os Peroneum Syndrome (POPS)
    POPS involves a small bone within the peroneus longus tendon that can become fractured or trapped, causing pain. Treatment is similar to peroneal tendinitis and may include RICE, orthotics, and, in severe cases, surgery.

12. Tarsal Coalition
    Tarsal coalition is a congenital condition where two bones in the foot are fused together. It can lead to a rigid foot and frequent sprains. Treatment may include orthotics, physical therapy, or surgery if conservative methods fail.

Preventing Lateral Foot Pain

Preventing lateral foot pain starts with proper footwear. Wearing well-fitted shoes that provide adequate support can help avoid many of the conditions that cause pain. Athletes should gradually increase their training intensity and incorporate lower-impact activities into their routines. Maintaining a healthy diet rich in calcium and vitamin D can also support bone health and reduce the risk of stress fractures.

If you experience persistent pain or discomfort, it is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan. Early intervention can prevent complications and improve long-term outcomes.

Drinks That Chill - Do They Deliver?

Drinks That Chill - Do They Deliver?

M Hasan    6:37 AM   

The Rise of Calm in a Can: Functional Beverages and the Quest for Relaxation

In today’s fast-paced world, many people are turning to functional beverages as a way to find a moment of calm. These drinks, marketed as stress-relievers, are gaining popularity among those juggling careers, family life, and personal wellness goals. Lucy and Serena, two friends with busy lives, have found these drinks helpful when they feel overwhelmed or anxious.

"These drinks aren't going to eliminate all my worries," says Serena, "but if they give me a little boost, I'll take it." Lucy agrees, noting that when she feels a low-level panic, a drink like Trip can help her regain her composure.

However, not everyone is convinced about the effectiveness of these products. A recent ad from one of the industry's top brands was banned for suggesting its drinks could help with stress and anxiety. This has sparked questions about whether these beverages truly deliver on their promises.

Experts in nutrition and psychology have expressed skepticism about the impact of the small amounts of supplements found in these drinks. According to dietitian Reema Patel, the quantities may not be enough to provide the emotional balance or stress relief advertised by the industry. She points out that while some research exists on ingredients like Lion’s Mane mushroom, there is still no conclusive evidence about their effectiveness.

The functional beverage market is growing rapidly. British supermarkets have seen sales jump by 24.5% in the last year, with nearly 30% of UK households now purchasing these drinks. Brands like Trip, Rheal, Grass&Co, and Goodrays are marketing their products with ingredients such as:

• Lion’s Mane extract – a type of mushroom associated with cognitive support
• L-theanine – an amino acid found in tea, known for promoting relaxation
• Ashwagandha – an herb used in traditional medicine to reduce stress
• Magnesium – a mineral essential for overall health

While these ingredients are commonly linked to mood enhancement, energy boosting, and stress reduction, the scientific evidence supporting these claims varies. Some studies suggest that higher doses of these supplements, such as 1800mg of Lion’s Mane, may have more significant effects than what is found in typical functional beverages.

Performance nutritionist Dr. Sinead Roberts notes that supplements can make a difference for specific groups, such as athletes or individuals with nutrient deficiencies. However, she cautions that for the general population, these drinks may not offer substantial benefits. “A trace of Lion’s Mane or Ashwagandha in a fizzy drink is unlikely to make a real difference,” she adds.

Some consumers, like 25-year-old Emily May, don’t care about the science behind the drinks. She enjoys the taste and finds them a good alternative to alcohol. “I’m ADHD, so I’d need a lot more than one of these drinks to calm down,” she says.

Psychologist Natasha Tiwari highlights the fine line between advertising a product for relaxation and claiming it can treat mental health issues. She warns that the wellness sector often conflates mental health with well-being, creating a “toxic mix.” While the experience of drinking these beverages can offer temporary relief, the effects may come more from the act of taking time for oneself rather than the ingredients themselves.

For Lucy and Serena, the appeal of these drinks lies in the brief moments of peace they provide. Whether the science supports it or not, a can of calming beverage offers a welcome respite from the chaos of daily life.

Brands like Grass&Co emphasize their commitment to natural blends and expert formulation, backed by approved health claims. As the functional beverage market continues to expand, consumers must weigh the potential benefits against the lack of robust scientific evidence and consider alternatives like therapy or massage for long-term well-being.

9 Surprising Changes to Your Body When You Eliminate Sugar

9 Surprising Changes to Your Body When You Eliminate Sugar

M Hasan    3:56 AM   

Understanding the Impact of Reducing Sugar Intake

Health experts have long emphasized the importance of limiting added sugar in our diets. According to the American Heart Association, most Americans consume far more than the recommended amount of added sugar. The average intake is around 17 teaspoons daily—more than double the suggested limits for men and women. This excessive consumption can lead to a variety of health issues, from weight gain to chronic diseases.

Katy Willbur, MS, RD, LDN, a Clinical Dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, explains that while sugar provides a quick energy boost and stimulates dopamine release, overconsumption can lead to negative effects such as increased blood glucose levels, inflammation, and heart problems. She also notes that naturally occurring sugars in foods like fruits and dairy are beneficial, but refined sugars added to processed foods are the real concern.

Benefits of Cutting Out Sugar

1. You May Look Younger

Anthony Youn, MD, FACS, a plastic surgeon and author, highlights that sugar can accelerate skin aging through a process called glycation, which damages collagen and elastin. He suggests that reducing sugar intake can improve skin health within two weeks. Research published in Food Science & Nutrition supports this, showing that antioxidant-rich foods can slow down the aging process.

2. You May Feel Happier

Megan Gilmore, CNC, a certified nutritionist, points out that high sugar intake is linked to higher rates of depression. A 2024 study in BMC Psychiatry found that increased sugar consumption correlates with a 28% greater prevalence of depression. Leah Kaufman, MS, RD, CDE, CDN, adds that reducing sugar can help stabilize moods by preventing blood sugar spikes and crashes.

3. You May Shed Pounds

Reducing sugar intake can lead to weight loss, as it helps curb cravings and regulate hormones. A 2024 study in Nutrition, Metabolism and Cardiovascular Diseases found that people who consumed less added sugar weighed 10 pounds less on average. Kaufman notes that weight loss often occurs within the first week of cutting out sugar.

4. You May Catch Fewer Colds

Excess sugar contributes to chronic inflammation, which weakens the immune system. Research published in Diabetology and Frontiers in Allergy shows that high sugar intake impairs immune function and increases the risk of allergies and infections. Gilmore suggests that reducing sugar can lead to fewer colds and improved allergy symptoms.

5. You'll Lower Your Type 2 Diabetes Risk

Quitting sugar can significantly reduce the risk of type 2 diabetes. A 2025 review in Advances in Nutrition found that each serving of sugary drinks per week increases diabetes risk by 4%. Marc Alabanza, a certified nutritional therapist, explains that reducing sugar allows the body's detox systems to function more efficiently, lowering insulin resistance and improving overall metabolic health.

6. You May Live Longer

Research published in JAMA Open Network and Nature Food indicates that low-sugar diets can slow biological aging and increase life expectancy. By reducing sugar, individuals may lower their risk of heart disease, stroke, and other age-related conditions.

7. You'll Improve Your Breath and Smile

Saul Pressner, DMD, FAGD, a New York City dentist, warns that sugar contributes to cavities and gum disease. By reducing sugar, individuals can improve oral health and prevent tooth decay. Dr. Pressner also notes that better breath and a healthier smile are immediate benefits.

8. You May Have Better Sex

Mark Hyman, MD, founder of the UltraWellness Center, explains that sugar can affect sex drive and hormone balance. For men, sugar spikes can reduce sexual function, while for women, it can disrupt hormonal balance, leading to issues like acne and irregular periods.

9. You May Sleep Like a Baby

Eating sugar before bed can cause low blood sugar and night sweats, disrupting sleep. Research published in Frontiers in Nutrition shows that high sugar intake is linked to poor sleep patterns, snoring, and daytime sleepiness. Dr. Hyman notes that sleep quality improves within a few days of quitting sugar.

Tips for Cutting Sugar Out of Your Diet

Gradually reducing sugar intake is often the easiest way to make lasting changes. Start by examining your beverages, as sugar-sweetened drinks account for 24% of added sugars in the average diet. Swapping soda for seltzer water or unsweetened tea can be a good start. Other tips include replacing sugary snacks with whole foods, using natural sweeteners like fruit, and being mindful of hidden sugars in processed foods.

A Timeline of What Happens When You Stop Eating Sugar

In the first week after quitting sugar, you may experience withdrawal symptoms such as headaches and fatigue, but these typically subside within a few days. Within a few days, sleep quality improves, and weight loss may begin. Over the following weeks, energy levels stabilize, and cravings decrease. After a month, improvements in skin health, mood, and oral health become noticeable. Long-term benefits include reduced risks of chronic diseases, stronger immunity, and better hormonal balance.

Staying on Track

While quitting sugar can be challenging, especially if it’s been a habit for years, gradual changes and support from health professionals can make the transition easier. Withdrawal symptoms like anxiety and irritability may last up to a month, but they tend to diminish over time. Exercise and healthy lifestyle choices can also help manage symptoms and support long-term success.