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Hello. It’s Sunday, March 10. You’re about to discover a natural way to ease low back pain… 2 top supplements to help prevent autoimmune diseases... how to make better decisions… a decadent black bean brownie recipe… and more!

Ultra-Processed Foods Could Be New “Silent Killer”

The “unprecedented consumption” of ultra-processed foods (UPFs) is likely an emerging contributor to avoidable non-infectious diseases and mortality in the U.S., according to a recently published research article. Numerous additives in UPFs and a lack of natural, healthy nutrients are thought to be the combo that leads to detrimental health effects.

“Our life expectancy is lower than other economically comparable countries,” said Dawn H. Sherling, MD, study author. “When we look at increasing rates of non-communicable diseases in less developed nations, we can see a tracking of this increase along with increasing consumption of ultra-processed foods in their diets.”

There is no single standard definition of UPFs, but one common classification lists 4 food types: whole foods, culinary ingredients (oil, salt, etc.), traditionally processed foods (simple bread, yogurt, etc.), and UPFs. What sets UPFs apart is the presence of additives that have shown potential to harm gut health, stimulate inflammation, and trigger immune changes.

In fact, as stated in the research article, novel ingredients “never encountered by human physiology” can now be found in almost 60% of the average adult's diet in the U.S. The study authors call for a renewed emphasis on whole and minimally processed foods and a recognition of UPFs as a potential new “silent killer.”

Omega 3s, Vitamin D May Help Prevent Autoimmune Diseases

Both vitamin D and omega-3 supplements have shown potential for lowering the risk of autoimmune disorders, something confirmed by a recent study. Interestingly, omega-3s appear to have the longest-lasting effect, showing protective properties for up to 2 years after the initial trial period, while the effects of vitamin D waned.

Vitamin D and omega-3s are thought to help prevent autoimmune diseases due to their ability to fight inflammation. An estimated 50% of the global population is thought to have vitamin D insufficiency, while the fatty acids found in omega-3 supplements can't be produced by the human body.

The study was a followup to a clinical trial that originally investigated the effects of vitamin D and omega-3 supplements versus a placebo in more than 25,000 adults over the age of 50. Both supplements reduced autoimmune risk during the original trial period with omega-3 continuing to offer protection during the 2-year followup.

Omega-3 is most commonly taken as a fish oil supplement (or algae oil for a vegan option) and is also abundant in certain types of fatty fish as well as seaweed. Fatty fish are also one of few natural food sources of vitamin D, alongside egg yolks. Sunlight is the main vitamin D “source”, but many people don't get enough exposure.