Health
6 'healthy eating concepts' are evaluated as true or false by nutrition experts
When it comes to ideas about healthy eating, there are all sorts of rules, trends and advice about what’s good for you and what isn’t.
Some of the guidance may be legitimate — yet some of it should be taken with a grain of salt.
Multiple experts and researchers from Mass General Brigham in Boston investigated some popular diet concepts that have been circulating — and separated fact from fiction.
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Here are six popular concepts — and a clear explanation of whether they hold water or not, according to experts.
True or false?
1. ‘To live longer, women should follow the Mediterranean diet’
True. In recent studies, the Mediterranean diet has been shown to be beneficial for overall health.
Mass General Hospital researchers evaluated six myths about healthy eating, including plant-based diets and peanut butter for kids. (iStock)
Mass General supports this theory, referencing its own study that found women who followed the nutrition plan for more than 25 years had up to 23% lower risk of mortality, with reductions in cardiovascular and cancer-related deaths.
The study also found that introducing a single component of the diet led to a 5% reduction in the long-term risk of death from certain diseases.
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The Mediterranean diet incorporates healthy foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats.
Most people don’t realize the impact diet has on health and longevity, according to Samia Mora, M.D., director of the Center for Lipid Metabolomics at Brigham and Women’s Hospital.
The Mediterranean diet includes foods like fruits, vegetables, legumes, olive oil, nuts and fish, while avoiding sugar and processed or red meats. (iStock)
“What we eat today has major implications for living a long and healthy life,” she wrote in a statement to Fox News Digital.
“The benefits [of the Mediterranean diet] were seen for both cancer and cardiovascular mortality – the top two causes of death for women and men – and related to multiple biological mechanisms, in particular to lower inflammation and insulin resistance and improved metabolism.”
2. ‘Removing trigger foods is always the best treatment for digestive issues’
False. While some people do suffer from food allergies or autoimmune conditions, the experts at Mass General found this diet concept to be false overall — as many digestive symptoms are known to have “more complex causes.”
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When patients have bad reactions to certain foods, it’s not the food itself causing the issues, but the digestive tract’s response to eating “in general,” according to Kyle Staller, M.D., director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital.
A poor digestive response might not just be caused by the food you’re eating, a doctor said. (iStock)
“While some people have true allergies to certain foods (for example, an allergy to gluten in celiac disease) or an inability to digest certain foods (such as dairy in lactose intolerance), many symptoms attributed to specific foods are actually driven by your body’s response to eating,” he told Fox News Digital.
Eating starts a “cascade of nerve activity in the gut” regardless of the kind of food that’s eaten, according to Staller.
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Those with sensitive gut nerves can develop GI discomfort in the form of gas, bloating and a feeling of abnormal fullness.
“These are what we call ‘disorders of gut-brain interaction’ — feeling abnormal sensations even when digestion is seemingly working normally,” Staller said.
Eating starts a “cascade of nerve activity in your gut” regardless of the kind of food that’s eaten, a doctor said. (iStock)
“Irritable bowel syndrome (IBS) is the most classic example.”
The best way to alleviate these symptoms is to target the abnormal nervous system responses while only eliminating the “most troublesome” foods, according to Staller.
3. ‘Eating blueberries can decrease the risk of some eye diseases’
True. The researchers found this claim to be true: Blueberries indeed can be beneficial for your eyes.
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A Mass General study of nearly 40,000 U.S. middle-aged and older women found that one or more servings of blueberries per week was associated with a 28% lower risk of age-related macular degeneration (AMD), an eye condition that can lead to significant vision loss.
One or more servings of blueberries per week was associated with a 28% lower risk of conditions that cause vision loss. (iStock)
Dr. Howard D. Sesso, director of nutrition and supplements research at Brigham and Women’s Hospital, confirmed that blueberries can optimize eye health.
“Blueberries contain anthocyanins, a bioactive polyphenol that gives them their blue color, and has been linked with possible reductions in eye disease,” he told Fox News Digital.
4. ‘Following a plant-based diet will always improve health outcomes’
False, with caveats. Mass General experts say a plant-based diet is not always the best way to go, though it may seem super healthy.
Plant-based nutrition plans have “diverse and sometimes contrasting health effects,” according to Dr. Qi Sun, associate professor of medicine at Brigham and Women’s Hospital.
“Diet is not a magic bullet by itself.”
A plant-based diet that is dense in refined grains, sugary beverages and candies differs greatly from one containing fresh fruits and vegetables, whole grains, coffee, tea and more, he noted.
Plant-based diets should be well-rounded to include fruits, vegetables and whole grains, according to an expert. (iStock)
The first diet is associated with “many adverse health outcomes,” according to the researchers.
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The second diet is considered a “healthy version of a plant-based diet,” which Sun said has been “robustly associated with better health outcomes, including lower risk of developing diseases such as diabetes, obesity and gout.”
The “healthy version” of a plant-based diet is proven to lower the risk of developing diseases such as diabetes, obesity and gout, experts say. (iStock)
In a statement sent to Fox News Digital, Sun encouraged people to focus on quality ingredients — such as fresh fruits, non-starchy vegetables, whole grains, legumes and nuts, and olive oil and other vegetable oils — and to limit sugary and salty foods.
“Don’t forget regular activity and other healthy lifestyle choices,” he advised. “After all, diet is not a magic bullet by itself.”
5. ‘Food location in the grocery store has no impact on purchases’
False. Mass General deemed this concept as flat-out “false,” as the “choice architecture” of the grocery store “strongly influences what we purchase.”
When healthy items are stocked in visible or convenient locations, that increases the likelihood of making a healthier choice, according to the researchers.
“Healthy choice architecture” refers to when healthy items are stocked in visible or convenient locations, Mass General reported. (iStock)
In the Mass General Hospital cafeteria, the foods and beverages are labeled as red, yellow and green – red being the least healthy and green being the most healthy.
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The researchers found that when the healthiest items were in convenient locations or at eye level, employees were more likely to make healthier choices.
Anne Thorndike, M.D., primary care physician at Massachusetts General Hospital, shared with Fox News Digital that the opposite is also true.
People are more likely to choose food items that are convenient and visible, researchers said. (iStock)
“This is well-known by the food industry, which has been placing sugar-sweetened beverages, salty snacks, candy and baked goods in checkout lanes, aisle endcaps and at the front of store,” she said.
6. ‘Early introduction of foods like peanut butter can prevent allergies’
True. Introducing a small child to foods known to cause allergic reactions can be scary for parents, but Mass General confirmed it can be beneficial in the long run.
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Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can cause an 80% reduction of peanut allergy in those who are at high risk, according to the LEAP Trial (Learning Early About Peanut Allergy).
Introducing “developmentally appropriate” forms of peanuts to children between 4 and 6 months old can lead to an 80% reduction in peanut allergy in those who are at high risk. (iStock)
Michael Pistiner, M.D., director of Food Allergy Advocacy, Education and Prevention at Mass General Hospital for Children, stressed that these findings show that “timing is important.”
“Once a child reaches a pediatric allergist, it might be too late to prevent some food allergies that could have been avoided with early allergen introduction and family education,” he told Fox News Digital.
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Pistiner added, “With limited access to allergy providers and long wait times that can exceed three months, primary care clinicians play a crucial role in supporting families through infant feeding, early allergen introduction, eczema management, and food allergy diagnosis and referral.”
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Many might assume that over-the-counter (OTC) medications are generally safer than stronger prescription drugs, but research shows they can still present risks for some.
Certain common OTC painkillers have been linked to an increased risk of high blood pressure, stroke and heart attacks.
Potential risk of NSAIDs
Non-steroidal anti-inflammatory drugs (NSAIDs) — which are used to reduce pain, fever and inflammation — have been pinpointed as the class of medicines most linked to elevated cardiovascular risk.
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“This is because they reduce the production of certain chemicals called prostaglandins,” Maryam Jowza, M.D., an anesthesiologist at UNC Health in North Carolina, told Fox News Digital. “These chemicals are involved in inflammation, but they are also involved in other body functions, such as influencing the tone of blood vessels.”
Certain common OTC painkillers have been linked to an increased risk of high blood pressure, stroke and heart attacks. (iStock)
Dr. Marc Siegel, Fox News senior medical analyst, echoed the potential risk of NSAIDs.
“They can lead to high blood pressure, heart attack and stroke via fluid retention and salt retention,” he told Fox News Digital. “This increases volume, puts a strain on the heart and raises blood pressure.”
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Common examples of NSAIDs include ibuprofen, naproxen, aspirin, diclofenac, indomethacin and celecoxib.
Randomized trials found that ibuprofen caused the biggest spikes in blood pressure, followed by naproxen and then celecoxib.
“In general, the increase in blood pressure is more likely with higher doses and longer duration of treatment,” said Jowza, who is also an associate professor in the Department of Anesthesiology at the UNC School of Medicine.
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NSAIDs can also increase stroke risk, especially at high doses and with long-term use, the doctor added.
Diclofenac was linked to the highest cardiovascular risk, the doctor cautioned. Ibuprofen can also raise blood pressure and has been associated with a higher heart attack and stroke risk, but not as high as diclofenac. Naproxen carries a lower cardiovascular risk than ibuprofen or diclofenac, but is not entirely risk-free.
NSAIDs have been pinpointed as the class of medicines most linked to elevated cardiovascular risk. (iStock)
“The practical takeaway is that diclofenac is generally the least favorable choice in patients with elevated cardiovascular risk, and all NSAIDs should be used at the lowest effective dose for the shortest duration,” Dr. Nayan Patel, pharmacist and founder of Auro Wellness in Southern California, told Fox News Digital.
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Aspirin is an exception — although it is an NSAID, it actually reduces the risk of clots when taken at a low dose for prevention, under a doctor’s guidance. However, it can increase bleeding risk and blood pressure at high doses.
Non-NSAIDs safer, but not risk-free
Non-NSAID pain relievers are commonly used for everyday aches, headaches and fever, but not swelling. They act mainly on the brain’s pain signals, not inflammation, according to medical experts.
Acetaminophen, the most common non-NSAID pain reliever, is also linked to an increase in blood pressure, although to a lesser extent, according to Jowza.
“All NSAIDs should be used at the lowest effective dose for the shortest duration.”
“Acetaminophen was once thought to have little to no cardiovascular effects, but more recent evidence suggests it can increase blood pressure, especially with higher doses used in the long term,” she said, emphasizing the importance of blood pressure monitoring. “Its effect on stroke risk is less clear.”
Which groups are most vulnerable?
The groups at greatest risk, according to doctors, are those with existing health conditions, such as high blood pressure, prior stroke or heart disease, diabetes or kidney problems.
“These groups are also more likely to experience NSAID-related fluid retention and destabilization of blood pressure control,” Patel said.
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Cardiovascular risk is generally higher for people 75 and older, the doctors agreed.
“Age amplifies risk largely because baseline cardiovascular risk increases with age, and kidney function reserve tends to decline,” Patel said. “Older adults are also more likely to be on antihypertensives, diuretics, antiplatelets or anticoagulants, so NSAIDs can destabilize blood pressure control and add safety complexity.”
Warning signs
Anyone experiencing chest pain, shortness of breath, sudden weakness or numbness, severe headache, confusion, slurred speech or vision changes should see a doctor immediately, Jowza advised.
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“These symptoms can point to a heart attack or stroke,” she warned. “Other symptoms of concern that may not develop as rapidly, like new swelling in the legs, should also prompt medical attention.”
Anyone experiencing chest pain, shortness of breath, sudden weakness or numbness, severe headache, confusion, slurred speech or vision changes should see a doctor immediately, a doctor advised. (iStock)
“Patients should also seek medical advice if they notice signs of fluid retention or kidney stress, such as rapidly rising blood pressure, swelling in the legs, sudden weight gain over a few days, reduced urine output or worsening shortness of breath,” Patel added.
Safer alternatives
For those at higher risk, Patel recommends non-NSAID approaches whenever possible.
“For many patients, this means starting with non-drug strategies such as heat or ice, physical therapy and activity modification,” he told Fox News Digital. “If medication is needed, acetaminophen is generally preferred over oral NSAIDs from a cardiovascular standpoint, although regular use should still be monitored in people with hypertension.”
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For localized joint or muscle pain, the doctor said topical NSAIDs can offer “meaningful relief” with “far lower” risk.
“Overall, pain management in high-risk patients should emphasize targeted therapy, conservative dosing and close blood pressure monitoring.”
Bottom line
The doctors emphasized that the overall risk is “very low” for people taking OTC pain relievers on a short-term basis, but it rises with long-term, high-dose use.
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“I would not hesitate to use an occasional dose if it were a low-risk individual with no prior history of heart attack or stroke,” Jowza said. “I also think short-term use in diabetics and hypertensives who are well-controlled is acceptable.”
Although aspirin is an NSAID, it actually reduces the risk of clots when taken at a low dose for prevention, under a doctor’s guidance. (iStock)
For those taking NSAIDs, the doctor suggested using “guard rails” — such as regularly testing blood pressure and kidney function, and setting limits on dosing — to make treatment as safe as possible.
Patel agreed that for most healthy individuals, occasional NSAID use “does not carry a meaningful cardiovascular risk.”
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“The concern is primarily with repeated or chronic use, higher doses, and use in people with underlying cardiovascular, kidney or blood pressure conditions,” he confirmed to Fox News Digital.
“That said, large population studies show that cardiovascular events can occur early after starting NSAIDs, particularly at higher doses, which is why even short-term use should be approached cautiously in higher-risk patients.”
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The New York State Department of Health has announced the highest number of flu hospitalizations recorded in a single week.
The state confirmed the uptick in hospital visits in a press release on Jan. 2, as flu cases continue to rise in the region and nationwide.
New York State, including New York City, has consistently tracked the highest numbers of recorded respiratory illness cases in the country for the last few weeks, according to CDC data. Several other states have climbed to the “very high” category for respiratory activity as well, as of the week ending Dec. 27.
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The most recent data from the New York health department showed a total of 4,546 hospitalizations from Dec. 26, 2025, to Jan. 2, 2026 – a week-over-week increase of nearly 1,000. The prior week, the department announced the highest number of flu cases ever recorded in a single seven-day period.
The New York State Department of Health reported a total of 4,546 hospitalizations from Dec. 26, 2025, to Jan. 2, 2026. (iStock)
In a statement, New York’s Acting Commissioner of Health Dr. James McDonald noted the severity of this flu season compared to previous years.
“Almost 1,000 more people were admitted to a hospital during this most recent seven-day period compared to the prior week,” he confirmed. “There is still time to get a flu shot, and remember, flu can be treated with antiviral medication if started within 48 hours of symptom onset [as] your doctor deems appropriate.”
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Health officials are pushing for Americans to consider getting the flu vaccine, as experts consider it to be a top line of defense for preventing viral exposure and spread.
Flu symptoms can include fever, chills, headache, fatigue, cough, sore throat and runny nose. (iStock)
In a previous interview with Fox News Digital, Dr. Neil Maniar, professor of public health practice at Boston’s Northeastern University, emphasized that it’s not too late to get the flu vaccine, as peak season typically occurs in January.
“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” he said.
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Even healthy individuals can become seriously ill from the flu, Maniar noted, “so a vaccine is beneficial for almost everyone.”
“Individuals typically start to develop some degree of protection within a few days and gain the full benefit within about two weeks, so now is the time for anyone who hasn’t gotten the vaccine yet.”
“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” one doctor said. (iStock)
Flu symptoms can include fever, chills, headache, fatigue, cough, sore throat and runny nose.
A mutation of influenza A H3N2, called subclade K, has been detected as the culprit in rising global cases, causing more intense symptoms and higher risk of spread.
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“It’s becoming evident that this is a pretty severe variant of the flu,” Maniar said. “Certainly, in other parts of the world where this variant has been prevalent, it’s caused some severe illness, and we’re seeing an aggressive flu season already.”
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New York State recommends taking preventive actions to avoid flu infection. These include washing hands often; avoiding touching the eyes, nose and mouth; avoiding close contact with sick people; cleaning and disinfecting objects and surfaces; and staying home when feeling sick.
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When someone gets a cancer diagnosis, the initial reaction is usually to undergo treatment as quickly as possible — but for some types of disease, doctors may recommend a more conservative approach.
For certain cancers, immediate or aggressive treatment can cause more harm than good, according to multiple medical experts.
For example, treating slow-growing tumors with surgery, radiation or chemotherapy could create significant side effects without a survival benefit.
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“The fact that so many cancers will never kill you is not a justification for not knowing, because there is still plenty of room for ‘watchful waiting,’ as well as interventions that may improve quality of life even if they don’t extend life,” Dr. Marc Siegel, Fox News senior medical analyst, told Fox News Digital.
This is especially true as targeted cancer treatments emerge, which are more personalized and less likely to cause severe side effects, according to the doctor.
For precancerous, very early-stage breast conditions, careful monitoring may be more prudent than immediate surgery, research shows. (iStock)
“The fact that cancers are occurring earlier is a justification for heightened screenings, not the opposite,” Siegel added. “Information is power — what you do with that information is based on clinical judgment and the art of medicine.”
Below are some types of cancer that may not warrant treatment, according to research and doctors’ guidance.
No. 1: Prostate cancer (low-risk)
While some types of prostate cancer should be treated right away, others are better addressed by “watchful waiting,” according to Sanoj Punnen, M.D., a urologic oncologist with Sylvester Comprehensive Cancer Center, part of the University of Miami Health System.
“With respect to prostate cancer, for most low-risk cancers (Gleason 6 or grade group 1), we recommend initial observation and surveillance rather than immediate treatment,” he told Fox News Digital.
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The Gleason score is a grading system that ranks prostate cancer cells in terms of how abnormal they are, with 6 being the lowest grade and 10 being the highest grade (barely resembling normal cells).
“For high-grade tumors like Gleason 8, 9 or 10, we believe they progress quickly, so we recommend treatment to prevent the risk of metastasis,” said Punnen, who is also vice chair of research and a professor with the Desai Sethi Urology Institute at UHealth. “For low-risk tumors, we think they pose little risk, so we recommend just observation.”
“The fact that cancers are occurring earlier is a justification for heightened screenings, not the opposite.”
“But in the end, we can’t be sure, so our approach to observation includes serial monitoring of cancer status with PSA, MRI and occasional biopsy to ensure the tumor isn’t progressing.”
No. 2: Ductal carcinoma in situ (DCIS)
Also known as stage 0 breast cancer, DCIS is a non-invasive disease marked by abnormal cells in the lining of the breast milk ducts. The “in situ” is Latin for “in the original place,” which indicates that the cancer has not spread outside the milk ducts.
For this precancerous, very early-stage breast condition, careful monitoring may be more prudent than immediate surgery, research shows.
While some types of prostate cancer should be treated right away, others are better addressed by “watchful waiting,” according to a urologic oncologist. (iStock)
A 2024 study by the Dana-Farber Cancer Institute found that active monitoring for DCIS resulted in similar quality of life, mental health and symptom progression over a two-year period compared to a standard surgical approach.
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“These results suggest that in the short term, active monitoring is a reasonable approach to management of low-risk DCIS,” the lead researcher said in a press release. “If longer-term follow-up supports the safety of active management from a cancer outcome standpoint, this approach could be considered as an option for women with this condition.”
“But it is also critical that we understand how women feel when they are living with this ‘watch and wait’ approach and how it impacts their overall quality of life.”
Other research has suggested that women with low-risk DCIS did not have a higher rate of invasive cancer after two years of active monitoring, although each patient should discuss their individual risk level with an oncologist.
No. 3: Indolent (slow-growing) lymphomas
Non-Hodgkin lymphoma (NHL) is a type of cancer that starts in the lymphatic system, which includes the lymph nodes, spleen, thymus, bone marrow and other tissues.
Indolent lymphomas are those that “grow and spread slowly,” according to the American Cancer Society.
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The National Comprehensive Cancer Network (NCCN) recommends watchful waiting for asymptomatic, slow-growing follicular lymphoma, as a means of avoiding the toxicity of chemotherapy and immunotherapy until it’s absolutely necessary.
The Lymphoma Research Foundation confirms that doctors recommend “active surveillance” for some patients with slow-growing lymphoma.
Indolent lymphomas are those that “grow and spread slowly,” according to the American Cancer Society. (iStock)
“This approach may be started after the initial diagnosis or after relapse, depending on the situation,” the foundation states on its website. “Active treatment is started if the patient begins to develop lymphoma-related symptoms or if there are signs that the disease is progressing.”
Treatment should be started right away for aggressive (fast-growing) lymphomas.
No. 4: Chronic lymphocytic leukemia
One of the most common adult leukemias, chronic lymphocytic leukemia (CLL) originates in white blood cells (lymphocytes) in the bone marrow and then spreads to the bloodstream, according to the American Cancer Society.
CLL tends to grow slowly, with many patients experiencing no symptoms for years. Eventually, the cancer calls can spread to the lymph nodes, liver and spleen.
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Some studies have shown that early treatment for CLL does not improve survival rates compared to observation, and that the benefits may not outweigh the risks.
In a 2023 study presented at the European Hematology Association 2023 Congress in Frankfurt, Germany, researchers found that early treatment did not prolong overall survival compared to a placebo in patients with early, asymptomatic CLL.
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“I believe it’s fair to conclude that ‘watch-and-wait’ should remain the standard of care in the era of targeted drugs,” said researcher Petra Langerbeins, M.D., when presenting the findings.
No. 5: Low-grade endometrial cancer
For most patients with endometrial cancer, surgery is the first treatment, which entails removing the uterus, fallopian tubes and ovaries, according to the American Cancer Society.
However, in certain patients with low-grade cancer, such as older people, those with “frailty” and people with major health issues, doctors may recommend deferring surgery, which can pose a high risk.
The American Thyroid Association’s guidelines officially recommend active surveillance for very low-risk microcarcinomas. (iStock)
In cases where the patient has medical comorbidities or wants to preserve fertility, hormone treatment may be used instead of surgery, per the ACS.
“It’s usually also considered for cancer that is lower-grade, low-volume and slow-growing,” the above source stated.
No. 6: Some early kidney cancers
In cases of kidney cancer with small tumors (≤3 cm) or benign lesions, doctors may recommend monitoring them instead of undergoing surgery for removal.
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The American Urological Association confirms that active surveillance is an option for some small renal masses (localized tumors).
“I believe it’s fair to conclude that ‘watch-and-wait’ should remain the standard of care in the era of targeted drugs.”
Deferred treatment is particularly recommended for older patients or those with “significant comorbidities,” research shows.
“Shared decision-making about active surveillance should consider risks of intervention/competing mortality versus potential oncologic benefits of intervention,” the UAU states in its guidance.
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Data from the Delayed Intervention and Surveillance for Small Renal Masses (DISSRM) Registry showed that patients with active surveillance had a 99% or greater cancer-specific survival rate — virtually the same as patients who received immediate treatment.
No. 7: Small papillary thyroid cancers
Papillary thyroid cancer (PTC), the most common type of thyroid cancer, may not warrant treatment for small tumors measuring 1 centimeter (10 mm) or less, which are called microcarcinomas.
A young multiracial female is undergoing a diagnostic medical imaging procedure in a state-of-the-art hospital setting with CT simulator. The image illustrates the use of cutting-edge technology for healthcare and treatment in a modern medical environment. The portrayal highlights precision, care, and the sophistication of contemporary medical practices. (iStock)
Research found that when using active surveillance for 10 to 20 years, less than 10% experienced significant growth, only 5% developed lymph node spread and there were no thyroid-cancer deaths.
The American Thyroid Association’s guidelines officially recommend active surveillance for very low-risk microcarcinomas.
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While many patients with low-risk tumors can safely delay treatment, this does not apply to all cancers or all patients.
As cancer behavior and personal health factors vary widely, patients should consult their doctor to determine the most appropriate course of care based on their individual risk level.
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