ADHD in adults, online quizzes may spread misconceptions and mis-self-diagnosis

by Matt Sheehan
OSF Healthcare

We see depression leads to difficulty with concentration

PEORIA - If you spend time on social media, chances are you’ve seen an ad asking, “Do you have ADHD?”

The ads lead to a self-diagnosing quiz and often provides viewers with misconceptions about attention deficit hyperactivity disorder (ADHD), before they ever see a medical provider.

That’s where Kyle Boerke, PsyD, director of Behavioral Health Outpatient Services for OSF HealthCare, hopes to provide clarity.

ADHD starts in childhood, not in adulthood

“Are adults being diagnosed with ADHD? Absolutely, yes. Is it that they are developing ADHD in adulthood, that’s a no. We know enough about the research, that in order to receive a diagnosis of ADHD, we have to have symptoms starting in childhood. Somewhere near 7 years of age,” Dr. Boerke says.

If you’re having symptoms as an adult that appear to be ADHD, such as lack of focus, inability to sit still, fidgeting, or excessive talking, but you didn’t have these symptoms as a child, Dr. Boerke says you may be experiencing something else.

“We see depression leads to difficulty with concentration,” Dr. Boerke says. “Something inside of them will ring true (if they have ADHD), like if they always struggled with paying attention to their teacher in elementary school.”

What to do about an ADHD diagnosis?

“The easy answer is, we need to seek treatment from a professional,” Dr. Boerke says. “If you have thoughts that you’ve had ADHD symptoms for a long time and you take one of those online quizzes, that’s fine, that can be a starting point.” But he stresses, “I wouldn’t take that quiz and all of a sudden say ‘I have ADHD.’ A great place to start is with your primary care physician.”

Dr. Boerke adds that there’s no official test for ADHD. It’s a whole set of symptoms that include how it’s impacting your daily functioning and for how long.

There are three types of ADHD

1: Predominantly Inattentive

“They’re not going to be jumping all over the place, moving from activity to activity,” Dr. Boerke says. “It’s just going to be some hard times focusing, concentrating or finishing a task because your mind gets switched over to a different task all of a sudden.”

2: Predominantly Impulsive/Hyperactive

“These are the kids that just can’t sit still. They’re up out of their seats in the classroom, and this is really where ADHD in children to adults’ changes,” Dr. Boerke explains. “As we age, we do a better job managing the motoric end of things. It’s not uncommon to see kids have a hard time sitting still, it’s more uncommon to see somebody in a business meeting get up and walk around the room.”

3: Combined Presentation

Dr. Boerke describes the third type this way: “You have inattention, plus you have hyperactivity and impulsivity,” Dr. Boerke says.

Do I need to take medicine if I have ADHD?

Dr. Boerke says medicine alone isn’t the answer.

“The analogy I’ll use is Bear Grylls from Man vs. Wild. He’s an adventurer on a TV show where he goes out into the wild and he has to survive for a number of days,” Dr. Boerke says. “I liken ADHD to being on a Bear Grylls survivor show. He can do it. ADHD management without medication is like Bear gets dropped in the middle of the Florida Everglades and he has to trudge through the swamps, battle the alligators, get past the snakes and manage to get out. Can he do it? Yes, he does. Is it easy? It sure isn’t.”

Dr. Boerke says ADHD medication is as if Bear Grylls was in the Florida Everglades and producers drop him a rescue boat.

“But the reality is, he still has to get himself into the airboat. He has to start it, steer it, and do the work. It’s just easier to do the work,” Dr. Boerke adds. “Medication is not the fix. It can help, but if you don’t change your lifestyle, put in some organizational tools and do the things necessary, we’re still not going to get better and you’re going to rely on the medication.”

If you’re an adult and think you have ADHD, Dr. Boerke says seeking medical attention by a professional is the best first step. Then, your medical provider will help map out a plan moving forward. This can include ADHD medication and working to keep a strict routine to help you manage any ADHD symptoms.


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Napping, how much sleep should infants and small children get

by Tim Ditman
OSF Healthcare

DANVILLE - Decades ago, a day at school for a kindergartener would usually involve an afternoon nap. Today, some schools have phased that out, leaving parents to wonder what’s right.

Luis Garcia, MD, an OSF HealthCare pediatrician, says daytime sleep plays an important role in a child’s development. He says parents should look at it in terms of daytime sleep and nighttime sleep added up to total sleep. He stresses that each child has unique needs, and you should get to know your child’s sleep habits. But there are guidelines. For young kids, Dr. Garcia says nighttime sleep stays mostly consistent at 10 hours. Daytime sleep varies by age.

“Usually, the need for naptime decreases when kids reach 4 to 6 years old,” Dr. Garcia says. “At that point, they only need to sleep the 10 hours at night.”

When and how long

Dr. Garcia says naps for kids should be 30 minutes to two hours. So, you can do some math. For example: your 2-year-old needs four hours of daytime sleep with naps no greater than two hours. So, aim for some two-hour slumbering mid to late morning and early afternoon.

“It’s not recommended to nap after 3 or 4 p.m. to avoid causing disruptions at bedtime,” Dr. Garcia warns. “We want to allow at least four hours between last nap and bedtime to avoid the kids being too tired at bedtime.”

Bad nighttime sleep leads to irritability and poor concentration the next day, he adds.

No more naps

Dr. Garcia suggests parents look for signs that their child is ready to stop napping.

“Is the kid refusing or having a hard time taking a nap? If they do take a nap, do they have a problem falling asleep at night?” Dr. Garcia asks.

You should also talk to your child’s school or day care. If they have daily nap time, let that continue until the child ages out of the facility. If the facility is flexible, inform them of your child’s sleep habits and come up with a plan.

When the time comes to stop naps, Dr. Garcia recommends a clean break. There will likely be some fussiness, but it will subside. Moving bedtime up by 20 to 30 minutes can help.

Sleep tips Some general good sleep tips:

  • Make your home’s lighting natural: bright during the day, darker as night approaches and dark at night.
  • Make the bed the place to sleep. Do other activities like looking at screens in another room, and don’t look at screens right before bedtime.
  • Get into a routine by going to sleep and waking up at around the same time each day. And make the sleep and wake times normal. Waking up mid-morning each day, while a routine, isn’t the best idea.
  • Avoid large meals and caffeine before bed.
  • If you are a light sleeper, use an artificial noise machine.

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    Sundowning; What happens when the sun goes down

    by Tim Ditman
    OSF Healthcare

    Courtney McFarlin, PA
    GODFREY - The 2015 horror film “The Visit” gives the Hollywood treatment to sundowning. An impostor grandmother is seen running the halls, scratching the walls and vomiting, terrorizing two children in the home.

    A little exaggerated, says Courtney McFarlin, PA, an OSF HealthCare internal medicine provider who specializes in geriatrics. But she says sundowning is an all too real experience for some older adults.

    What is sundowning?

    McFarlin explains that sundowning is not a medical condition, but rather a way to describe behavior seen at night. It’s triggered by a disruption in your circadian rhythm.

    “That’s our body’s natural, 24-hour sleep/wake cycle,” McFarlin says. “It’s regulated by the hypothalamus in the brain. Based on daylight and darkness, it tells our body to be alert during the day. And it helps us settle down in the evening to want to go to sleep.”

    Key takeaways:

  • Sundowning describes nighttime behavior in older adults, especially those with dementia, due to a disruption in the circadian rhythm. The person may be agitated, moody, not want to go to sleep or physically aggressive.
  • Ways to help include medicine like melatonin, eliminating long naps and practicing general good sleep hygiene. Homes should also be arranged so the elder does not fall or wander outside.
  • A caregiver may ultimately have to decide whether to move the person to an assisted living facility.
  • Many things can disrupt your circadian rhythm, like illness, stress, artificial light and genetic factors. But McFarlin says sundowning is most often seen in older adults with dementia and similar disorders like Parkinson’s disease and Huntington’s disease. Chronic alcohol use can also bring about sundowning.

    What does sundowning look like? McFarlin says the person may be agitated, have mood changes and pace around. They may not want to go to sleep. And the person may even physically lash out at others.

    “Reports and research have shown that it’s most common when people are in mild or moderate stages [of dementia],” McFarlin says. “You would think as one progresses with dementia, it would get worse. But it actually improves a little bit.”

    How to help

    McFarlin says caregivers of older adults often come to her with a plea: help us do something about my loved one’s nighttime behavior. The caregivers are sometimes awake through the night keeping an eye on things, leading to sluggishness, crankiness and other issues during their workday.

    First, McFarlin reminds you that support groups exist – if not in-person in your community, then online – for caregivers of older adults. But for medicinal aids, McFarlin says melatonin is a good first option.

    “It’s a natural hormone that our body produces that helps aid in sleep,” she says.

    McFarlin adds that studies have found decreased levels of melatonin in older adults with or without dementia.

    Serotonin-based medications, hypnotics and anti-anxiety medications can also help. Paxil, Prozac, Seroquel, Risperdal and Haldol are common brand names. Talk to your health care provider or a sleep specialist if you have questions about these medicines.

    Something to strike from your loved one’s routine: long naps.

    “It’s suggested that a less than three-hour naptime schedule is advised,” McFarlin says. “If I find my patients are napping quite a bit, I’ll encourage them to take less naps.”

    Other sleep hygiene tips:

  • Make your home’s lighting natural: bright during the day, darker as night approaches and dark at night.
  • Make the bed the place to sleep. Do other activities like looking at screens in another room, and don’t look at screens right before bedtime.
  • Get into a routine by going to sleep and waking up at around the same time each day. And make the sleep and wake times normal, as if the older adult was going to work. Waking up mid-morning each day, while a routine, isn’t the best idea.
  • Avoid large meals, caffeine and alcohol before bed. McFarlin says lunch should be the biggest meal.
  • Stay busy during the day so you feel tired at night. Regular exercise can help with this.
  • If you are a light sleeper, use an artificial noise machine.
  • Since people with sundowning behaviors can pace and wander, make sure your home is trip-proof and escape-proof. Rugs, chairs and nightstands should be moved or removed. McFarlin says providers can also recommend physical therapy or devices like a walker, wheelchair or bed alarm.

    “[People can] actually unlock the door and wander outside in the middle of the night,” McFarlin warns. “So, make sure the door is properly locked. If the adult is someone who wanders at night, make sure they don’t have the ability to leave home.”

    Ultimately, you may have to decide whether a different living arrangement is best for your loved one.

    “That could be remaining at home and more family coming in. Because that’s our first choice – to leave the person at home as long as they can,” McFarlin says.

    “But when it becomes unsafe for the person or exhausting the caregiver, it’s my responsibility to engage other options,” like an assisted living facility, she says.



    Ducking winter's toughest punch, avoiding potential health issues

    by Paul Arco
    OSF Healthcare

    Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow

    ROCKFORD - It’s that time of the year when winter can really show its teeth. For adults, snow – especially the heavy stuff – also means lots of shoveling, which can lead to an assortment of health-related problems if you’re not careful and properly prepared for the winter season.

    Photo: Serkan Gönültaş/PEXELS
    “Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," says Amy Henderson, a family practice physician assistant for OSF HealthCare. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

    Among the people at the greatest risk of experiencing potential issues while shoveling are the elderly, people with a history of back problems as well as people who have suffered a heart attack or other serious illness. Henderson says to check with your doctor first if you have any concerns about your health.

    “If a person develops any chest pain, sharp, radiating arm pain, jaw pain, those are all signs and symptoms of a possible heart attack," says Henderson. "If those symptoms do not improve with rest after a short amount of time, it’s concerning. My advice would be to seek immediate medical attention if you’re concerned at all about a cardiac event or a heart attack; in this case it’s always good to play it safe than sorry.”

    Safety is key when it comes to snow and ice. Henderson offers a few basic tips before getting started with shoveling your sidewalk or driveway.

    “One of the most important things to do is wear the appropriate clothing to stay warm and avoid frostbite," says Henderson. "Also, stretching prior to going out and doing this activity is important so I recommend stretching 5 to 10 minutes before you go out in the cold. I also recommend staying hydrated because you’re doing physical activity.”

    Other important tips include:

  • Lift with your legs, not your back
  • Push (don’t) lift the snow
  • Stay low to the ground
  • Shovel more frequently
  • Take breaks if you feel winded
  • Be aware of ice
  • Go inside to warm up in order to avoid frostbite
  • The same suggestions apply when using a snow blower. Many people are injured every year by pushing their snow blower, twisting their body or reaching into the snow blower.

    The bottom line when it comes to snow shoveling, Henderson says, is play it safe, take your time and be sure to let your loved ones and friends know what you’re up to in the event something does happen. And don’t be afraid to ask for help.

    Key Takeaways: 
    • Every year, thousands of people visit the emergency department due to snow-related injuries or events. 
    • People at the greatest risk are the elderly, those with back issues or a history of heart problems. 
    • Wear appropriate clothing to stay warm and avoid frostbite. 
    • Other tips include lifting with your legs, push (don't) lift the snow, take breaks, and be aware of ice. 
    • If you experience a medical emergency, call 911. 

    “If you really should not be shoveling snow, or you’re at higher risk, I recommend trying to find someone else who can do it for you, whether that’s a neighbor or a family member. I highly recommend that," adds Henderson. "It’s not worth the broken hip or the hospital follow up. Another thing for people who are at higher risk is to bring a cellphone. If you do fall, you’re able to call somebody.”

    Before you bundle up and head outside to shovel your driveway, make sure you follow proper safety measures to avoid injury. If you or a loved one experiences severe injury, heart attack, or other medical emergencies while shoveling snow, call 911.


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    Hospital recommends virtual visits due current Covid spike and rise of RSV

    by Matt Sheehan
    OSF Healthcare

    As many viruses continue to make the rounds in our communities, it is paramount to monitor your symptoms and know when the right time is to seek medical care in person.

    PEORIA - OSF HealthCare hospitals, clinics, and emergency departments across the state continue to see a big influx of people seeking care. The increase in patients in waiting rooms can lead to elevated exposure of germs and viruses, plus longer wait times.

    As many viruses continue to make the rounds in our communities, it is paramount to monitor your symptoms and know when the right time is to seek medical care in person. Sarah Overton, the Chief Nursing Officer for OSF Medical Group, Home Care and Employee Health, stresses the importance of virtual care when your symptoms are mild.

    “That way we’re not exposing you to anyone in the public and you’re not exposing the health care worker to illness,” Overton says. “Unfortunately, we are seeing an increase in health care worker illness where our nurses and doctors have to stay home because they are being exposed to illness.”

    Photo: Andrea Piacquadio/Pexels

    Hospitals across the state and in the OSF Ministry network have been seeing a spike in COVID-19 patients. If you suspect you have COVID-19 but your symptoms are mild, take an at-home COVID-19 test.

    The federal government has another stockpile of at-home tests that are free to order on COVID.gov. Every household can receive four free rapid tests. Dr. Brian Curtis, Vice President of Clinical Specialty Services with OSF HealthCare, says taking tests at home will help free up space at medical facilities.

    “Coming in just to get tested takes up spots for the people that are really sick or are high-risk,” Dr. Curtis says.

    “The Emergency Room is reserved for those true emergencies,” Overton adds. “We have patients that have heart attacks and lung issues with their COPD. Additional patients overflowing the Emergency Room takes away precious time from assessing those patients who shouldn’t be exposed to those viruses while being in our waiting rooms.”

    But COVID-19 isn’t the only virus making the rounds in our communities right now. Influenza, Respiratory Syncytial Virus (RSV) and others are being seen often as well. So how can we stop the spread of viruses?

    · Stay home when you aren’t feeling well.

    · Wash your hands and use hand sanitizer regularly.

    · Cough or sneeze into your elbow.

    · Wipe down high-touch surfaces with disinfectant wipes.

    · Don’t share glasses or silverware with others.

    · Receive the flu shot.

    For treating mild symptoms at home, Dr. Curtis offers some guidance for using over-the-counter options.

    “You can take Tylenol or Motrin for fevers and aches. Make sure to drink plenty of fluids and get plenty of rest,” Dr. Curtis says.

    Overton says to make sure you read the labels on any over-the-counter medication you buy. If you have any questions, you can ask a retail pharmacist, or send a message through MyChart to your OSF care team.

    When is the right time to be seen?

    “If you have a super deep cough that’s hanging on for quite a while or have a fever that lasts for several days,” Overton says. “Or if you have high-risk factors and may benefit from some of our medications for COVID, like Paxlovid, which are readily available in our retail pharmacy locations. We also have COVID-19 boosters able to be administered in our primary care offices.”

    “There is a medication for influenza, but if you have a mild case, you’ll have more side effects from the medication than you are having from influenza itself. As far as RSV goes, there’s really no treatment for it except for supportive care.”

    If you are sick and plan to visit a medical facility, please cover your face with a mask to decrease exposure to the health care workers.

    Colds and viruses tend to last one to two weeks. If your symptoms are more serious or linger on much longer than that, reach out to your primary care team and schedule an appointment. You can also consider an in-person or virtual visit to OSF OnCall Urgent Care. A virtual visit is available 24/7.


    Pre-workout supplements not for teen and youth athletes, a healthy diet is safer

    by Matt Sheehan
    OSF Healthcare

    The question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

    PEORIA - Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements.

    Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

    What are pre-workout supplements?

    Photo: Aleksander Saks/Unsplash
    Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

    These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

    What are the risks of pre-workout supplements?

    “These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

    Taking it further, kids with heart defects need to steer clear of these supplements.

    “A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

    What are the benefits of pre-workout supplements?

    “A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

    Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

    “Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

    Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

    “Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

    Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.


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    Dirty nails and mouths don’t mix

    by Tim Ditman
    OSF Healthcare

    DANVILLE - Emily Isom has a new year’s resolution for kids and their parents: pledge to keep your hands clean and away from your face to prevent the spread of illness.


    Emily Isom

    Isom, a certified medical assistant in pediatrics at OSF HealthCare, often sees young people biting dirty fingernails and not washing their hands properly. Here’s a primer:

    Nail hygiene

    Isom says people of all ages should trim their nails regularly. Once a week for fingernails and once or twice a month for toenails is a good rule of thumb. In between trimmings, watch for dirt and other filthy matter caught under the tip of the nail. Some nail clippers come with a scraper tool to remove that debris. But don’t use your mouth to clean your nails.

    “Our nails carry so many germs and bacteria. That’s how people keep getting sick and spreading illness,” Isom warns, referring to putting fingernails in your mouth or on your face. You can also chip teeth and get facial warts and pimples from putting nails on your face, she says.

    Some people have long nails, either real or artificial. In these cases, use a nail brush to regularly wipe the nails clean. If you’re at work or school and don’t have a brush, wash the nails thoroughly. Lather warm water and soap on the palms of your hands. Take your fingertips and scratch against the palm of the other hand to get the soap in the fingernail. Do that for 20 seconds. Then, pull down the fingertips to the palm of the same hand and massage the soap in further. Put your hands upside down under hot running water to rinse.

    Hand washing

    Isom says most people concentrate on their palms when hand washing.

    “You need to get in between the fingers, underneath the nails, on the back of the hands, rub your knuckles together and scrub your wrists,” Isom says.

    After wetting your hands, scrub all those areas in soap for 20 seconds. Find a song that has a 20-second chorus and hum it while you scrub. Then, rinse under warm water, and dry your hands with a clean, dry towel. Isom also suggests wrapping a paper towel around your hand when touching dirty surfaces on your way out of the bathroom. Use the towel to shut off the faucet and open the door, then throw the towel away after you exit.

    If a hand dryer is what’s available, run your hands under the warm air until they are completely dry. Resist the urge to dry halfway and walk out. Isom says that may do more harm than good and attract bacteria faster.

    “Bacteria want to live on wet surfaces. They’re attracted to moistness,” she points out.

    If a soap and sink aren’t available, Isom says to use sanitizer or wipes that are at least 60% alcohol based. The same process applies – lather or wipe all parts of your hand and wrist thoroughly.

    If you have a cut or wound on your hand, like a paper cut, wash with care.

    “Get a washcloth wet with warm water. Put soap on it. Then, clean around the cut or wound,” Isom says. “Don’t put [soap] directly into the cut. That could really irritate it.” Handwashing

    Convincing kids

    Isom is a pediatrics provider and a mother. So, she knows getting kids to wash their hands and mind their nails is easier said than done. Her advice: make it fun.

    “When handwashing, sing the ABCs for 20 seconds. Or have them sing to you.” Isom suggests. “Make a chart. Every time they wash their hands, have them put a sticker on the chart. They are going to fall in love with it and want to wash their hands over and over again.”

    And remember Simon Says? Isom says it works with her daughter.

    “Simon says don’t touch your face,” Isom says with a smirk.

    Key takeaways:

  • Nail hygiene involves trimming and cleaning them regularly and keeping them away from your face.
  • You should also thoroughly wash and dry your hands and wrists often. Use a paper towel to grab surfaces like a doorknob in a public bathroom.
  • Don't put soap directly on a wound or cut.
  • When using sanitizer and wipes, choose ones that are at least 60% alcohol based.
  • For kids, turn hand hygiene into a game to encourage good habits.


  • Dietitian says we don't need to fear aspartame

    by Tim Ditman
    OSF Healthcare

    URBANA - With the new year starting this week, your mind may wander back to conflicting summer news about aspartame, an artificial sweetener found in things like diet soda, gum, ice cream, yogurt and other sugar-free foods. The World Health Organization (WHO) cited “limited evidence” of aspartame being “possibly carcinogenic to humans.”

    Not so fast, responded the United States Food and Drug Administration (FDA).

    “Aspartame is one of the most studied food additives in the human food supply,” the agency said. “FDA scientists do not have safety concerns when aspartame is used under the approved conditions.”

    Carly Zimmer, a registered dietitian-nutritionist at OSF HealthCare, explains how we got here.

    Zimmer says the agency within WHO that researches cancer has four levels of certainty that a substance can cause the disease. Group one is labeled “carcinogenic to humans.” Things like tobacco, alcohol and solar radiation are here. Group 2A is “probably carcinogenic to humans.” Group 2B is “possibly carcinogenic to humans.” And group three is “not classifiable as to its carcinogenicity to humans.” Coffee and mercury are in this group.

    WHO put aspartame in group 2B along with aloe vera plant extract and traditional Asian pickled vegetables.

    “That group B classification means there is a possible risk for that substance to cause cancer, not that it’s necessarily linked to cancer,” Zimmer says.

    The other thing to consider: Zimmer says the FDA sets an acceptable daily intake for the six sweeteners it has approved. For aspartame, the limit is 50 milligrams per kilogram of body weight. For example, someone who is 60 kilograms (or 132 pounds) would have to consume 75 packets of aspartame (think of brand names like Equal, NutraSweet and Sugar Twin) in a day to reach the limit.

    “It would be pretty hard to reach those numbers,” Zimmer says.

    That’s not a license to add a lot of sweeteners to your drinks or drink soda with every meal. Sugary foods are bad for your heart, among other things, and should be consumed in moderation. But cancer risk from diet soda? It’s not something to lose sleep over.

    “Artificial sweeteners definitely have a place [in diets], but we don’t want to consume them in excess,” Zimmer says. For example, sweeteners can add sweetness to foods without raising blood sugar. That’s helpful for people with diabetes or heart disease. Want to cut aspartame out greatly or all together? Try fruit-infused water, which you can make at home or get at the store. But check the label. Zimmer says drink mixes like Crystal Light often have aspartame. Hint Water is a better choice, she says. Also, look for high levels of added sugar on the food label.

    And in general, talk to your health care provider or a dietitian if you have questions about what you should eat and drink.



    What we eat is the biggest risk factor for heart disease

    by Tim Ditman
    OSF Healthcare

    URBANA - Philip Ovadia, MD, has a roadmap for the next time you go to the grocery store: stick to the outer sections. That’s where you’ll find fruits, vegetables, dairy and less processed meats.

    The further in you go, the more likely you are to encounter sugary, processed foods that can harm your health when consumed en masse.

    “What we eat on a daily basis is the biggest risk factor for developing heart disease,” says Dr. Ovadia, an OSF HealthCare cardiothoracic surgeon who, himself, changed his eating habits and went on a weight loss journey.

    Moreover, he says, health care experts have moved away from high fat and high cholesterol foods driving heart disease risk. That’s not a license to eat those foods all the time. But it’s more important, experts say, to keep an eye on sugary and processed foods.

    Some chief examples: candy, snack cakes, cereal, cookies, chips, crackers and packaged or canned food. Think boxes, bags and colorful labels. After all, the manufacturers want you to buy the products.

    And here’s one you’ll hear many doctors say: don’t drink your calories. In other words, avoid excess sugary drinks like soda and juice.

    “The problem with fruit juices, as opposed to eating the fruit, is that a lot of the fiber has been stripped out of the juice,” Dr. Ovadia warns. “You’re getting very concentrated levels of sugar.”

    For example, Dr. Ovadia says a glass of orange juice may contain the juice of around eight oranges. You wouldn’t think twice about downing the orange juice, but would you eat eight oranges in one sitting?

    Consequences

    In the short term, Dr. Ovadia says eating a lot of sugary and processed foods will cause your blood sugar level to rise.

    “Increased sugar in the bloodstream is directly damaging to our blood vessels,” Dr. Ovadia says. “This is one of the things that can start the process of plaque formation, or blockages, in the blood vessels.”

    Long term, Dr. Ovadia says your body can become insulin-resistant. Insulin is the primary hormone your body uses to control blood sugar level. If you’re insulin-resistant, insulin can’t do its job. Dr. Ovadia says this is a precursor to diabetes and metabolic syndrome, a cluster of unhealthy conditions. Both are “major” risks for heart disease, he says.

    Some tips:

    Look for “added sugar” on the food or drink label, and consider skipping that food.

    Find foods that are as close to naturally occurring as possible. As Dr. Ovadia puts it: things that grow in the ground or things that eat things that grow in the ground.

    “You should be able to look at your food and know exactly what’s in it,” Dr. Ovadia says. “It should have simple ingredients. You can look at them and know what they are.”

    Or ask yourself: would my great grandparents have this food available? Would they even recognize it as food?

    For breakfast, try fresh fruit or a hard-boiled egg instead of a biscuit. For lunch, eat a salad with ingredients you mixed instead of a pre-packaged salad. And for dinner, get a lean protein like chicken or fish from the deli counter, not sliced meat in a package.

    Pay attention to how you feel after eating.

    “If you find yourself getting hungry very quickly after eating, that’s a sign that food is not providing your body with the nutrition it’s looking for,” Dr. Ovadia says.

    That means you shouldn’t look at junk food as “in moderation,” Dr. Ovadia says, because you’ll most always be left hungry. He prefers the phrase: “the lower junk food, the better.”


    Key takeaways:

    • Sugary, processed foods are a big risk for heart disease.
    • When shopping, stick to the outer aisles. Buy items with simple ingredients.
    • If you feel hungry again soon after eating, the food you ate is likely not providing the body the nutrition it needs.



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