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4 holiday nutrition tips from Dr. Nicole Saphier: 'Everything in moderation'

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4 holiday nutrition tips from Dr. Nicole Saphier: 'Everything in moderation'

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Two-thirds of people say they overindulge in food during the holidays and a third drink more alcohol, according to an Ohio State University survey last year.

But it is possible to enjoy the holidays while maintaining a healthy lifestyle, says Dr. Nicole Saphier.

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In a conversation with Fox News Digital, the Fox News medical contributor shared her top four tips for navigating the season in a more nutritious way.

HOLIDAY GATHERINGS CAN LEAD TO STRESS EATING: TRY THESE 5 TIPS TO CONTROL IT

1. Cook at home

It’s best to cook at home whenever possible, Saphier said.

Studies have shown that people who cook at home tend to have lower body mass index (BMI) and better overall health.

It’s best to cook at home whenever possible, Dr. Nicole Saphier told Fox News Digital. (iStock)

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“When you go out, you are no longer in control of those oils and sugars and salts and everything that is added to your foods,” she told Fox News Digital. 

“So if you’re getting your food from the grocery store and cooking it at home, it’s bound to be healthier than anything you’re getting out [at restaurants].”

2. Snack smart

Previous studies have shown that nearly a quarter of the calories U.S. adults consume come from snacks.

When snacking during the holidays, Saphier recommends choosing foods that pack a nutritional punch.

ENJOY SOME HOLIDAY DESSERTS WITHOUT DERAILING YOUR HEALTH GOALS: 10 TIPS TO REMEMBER

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“Maybe grab a handful of pistachios or blueberries or some of these other superfoods that are good for your brain and your entire body instead of grabbing potato chips,” she advised.

3. Steer clear of soda

When it comes to beverages, water is always the best choice, according to Saphier. 

“You need to drink as much water as possible and stay away from the sugary drinks,” she said.

When it comes to beverages, water is always the best choice, according to Saphier.  (iStock)

For those who have trouble drinking plain water, the doctor recommends unsweetened iced tea or herbal tea, without adding sugar packets. 

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Generally speaking, she said, the lower the sugar content, the better.

      

“Also, steer clear of any sort of sodas,” Saphier said. 

“I don’t care what type it is, it’s not good for you. And even if there’s a ‘diet’ in front of it, it’s a no-no, especially heading into the holiday season.”

4. Limit or avoid alcohol

Studies have shown that Americans drink on average twice as much alcohol during the holidays.

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“I know there are lots of parties going on, and I say everything in moderation,” Saphier said.

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“If you are someone who socially drinks, you can have a cocktail — but watch what you drink.”

There is no positive benefit to drinking alcohol, but there are “a lot of negatives,” Saphier said.

“It’s not just that it’s bad for the liver or that it increases the risk of cancer — it also increases the risk of depression and causes poor sleep habits,” the doctor warned. (iStock)

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“It’s not just that it’s bad for the liver or that it increases the risk of cancer — it also increases the risk of depression and causes poor sleep habits.”

Lack of quality sleep can have a ripple effect on all aspects of life, the doctor warned.

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“When you don’t sleep well, everything is completely off the next day — it’s kind of a downward spiral,” she said. 

“So if you can avoid alcohol, I recommend you do so.”

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Health

New cancer vaccine delivers stunning result against one of the deadliest skin cancers

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New cancer vaccine delivers stunning result against one of the deadliest skin cancers

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A new injectable therapy is showing positive results in reducing melanoma throughout a five-year period.

The personalized mRNA cancer therapy, called intismeran autogene, combined with the cancer immunotherapy drug KEYTRUDA (pembrolizumab), is a collaboration between Merck and Moderna.

The results from the phase 2b KEYNOTE-942 study were presented at the American Society of Clinical Oncology (ASCO) Annual Meeting in Chicago on May 27.

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After about a five-year follow-up, the combo drug was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone.

The researchers analyzed data from 157 patients with high-risk stage 3 and 4 melanoma whose cancer had been removed via surgery. The participants were split into two groups — one received the combo therapy and the other only received pembrolizumab, according to a press release.

The therapy was found to reduce the risk of melanoma recurrence or death by 49% compared to pembrolizumab alone after a five-year follow-up. (iStock)

The findings revealed that the combination group saw benefits that were “sustained and durable over time.”

Intismeran autogene is designed using mutations identified in a patient’s own tumor, with the intention of teaching the immune system what the cancer looks like so that it can recognize and attack it.

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According to the researchers, intismeran is “well-tolerated” with a “manageable” safety profile. 

The most commonly cited side effects of the personalized mRNA vaccine plus KEYTRUDA were fatigue, injection-site pain, chills, fever and headache. The researchers reported no new long-term safety concerns and no severe vaccine-related adverse events.

The combination therapy is currently being evaluated in a phase 3 study — the final confirmation stage.

Patients with late-stage melanoma have a “significant risk” of cancer recurrence, according to an expert. (iStock)

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In a Merck press release from January, Kyle Holen, MD, Moderna’s senior vice president and head of development, oncology and therapeutics, noted that this data highlights the “potential of a prolonged benefit … in patients with resected high-risk melanoma.”

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“We continue to invest in our platform in oncology because of encouraging outcomes like these, which illustrate mRNA’s potential in cancer care,” he said.  

Dr. Marjorie Green, senior vice president and head of oncology, global clinical development at Merck Research Laboratories, also commented that for many patients with stage 3 or 4 melanoma, there is a “significant risk of recurrence following surgery.”

Researchers confirmed that the combination therapy is currently being evaluated in a phase 3 study. (iStock)

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“As such, demonstrating the longer-term potential of intismeran autogene and KEYTRUDA to reduce the risk of recurrence for certain patients with melanoma is a meaningful milestone,” she said.

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The company cited encouraging five-year follow-up data and pointed to upcoming late-stage INTerpath trial results with Moderna in several hard-to-treat cancers.

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New ways to prevent flu revealed in ‘accidental’ lab breakthrough, study finds

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New ways to prevent flu revealed in ‘accidental’ lab breakthrough, study finds

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An accidental lab discovery has opened the door to entirely new ways of preventing the flu.

While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells, SWNS reported.

By targeting the specific molecules the viruses rely on, scientists found that they could block them from entering new cells and halt their replication altogether.

5 THINGS YOU NEED TO KNOW BEFORE GETTING YOUR FLU SHOT, ACCORDING TO DOCTORS

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Researchers say these “fundamental insights” into seasonal influenza highlight a clear path toward developing better preventive medications.

“The hope is that fundamental, curiosity-based research like this helps to pave the way for novel strategies to treat and prevent influenza infections,” principal investigator Dr. Emily Bruce, from the University of Vermont’s Larner College of Medicine, said in the SWNS report.

While investigating how influenza replicates, researchers discovered that different flu strains use completely different strategies to infiltrate human cells. (iStock)

While several flu strains cause illness, H1N1 and H3N2 influenza A viruses are the most common. However, current flu tests cannot differentiate between them, and clinical treatments are identical for both.

Although vaccines and antivirals are available, Bruce noted a “dire” need for better medications to stop the virus from spreading cell to xxcell.

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“You don’t get sick when a virus is in one cell,” he noted. “You get sick because a virus replicates itself and goes into many more cells.”

HOW LONG YOU’RE CONTAGIOUS WITH THE FLU — AND WHEN IT’S SAFE TO GO OUT

The study, which was published in The Journal of Virology, originally aimed to map how viral RNA segments are transported within cells to create new viral particles.

The team used H1N1 and H3N2 viruses isolated from the nasal passages of positive patients in 2022.

Clinical treatments remain identical for both primary strains of the flu virus. (iStock)

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During the investigation, the team unexpectedly stumbled upon a cellular pathway that blocked the virus from entering lung cells, SWNS reported.

RESEARCHERS LOCKED FLU PATIENTS IN A HOTEL WITH HEALTHY ADULTS — NO ONE GOT SICK

The data revealed that when a specific human protein called Rab11B was depleted, H3N2 viruses failed to enter human lung cells. H1N1 viruses were completely unaffected.

Using reverse genetics, the team mapped this defect and uncovered a brand-new, H3N2-specific role for Rab11B during viral entry.

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This discovery challenged the scientific assumption that all flu viruses enter cells the same way.

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“Viruses are like pirates from different countries hijacking someone’s ship,” Bruce said. “Different viruses, like different types of pirates, use different methods to get onboard.”

This discovery challenged the scientific assumption that all flu viruses enter cells the same way. (iStock)

“We had previously thought that all flu viruses used the same way to get into a cell, but we discovered that this is not true,” she went on. “H1N1 and H3N2 need different proteins to get in, and if you get rid of the right protein, a specific virus can’t get in.”

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While these findings identify a critical cellular pathway for viral entry, the study was conducted using isolated cells, the researchers acknowledged.

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Further research is needed to determine whether blocking the protein is safe and effective within a live, complex human respiratory system.

Bruce and the team hope to conduct further research to determine whether this Rab11B-dependency is a fundamental property of H3N2, or if it’s a trait unique to currently circulating flu strains.

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One extra serving of processed meat a day linked to higher cancer risk

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One extra serving of processed meat a day linked to higher cancer risk

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Eating processed meat like ham, sausage and bacon may be linked to a higher risk of certain types of cancer, according to new research.

While health organizations have already confirmed that processed meat can contribute to colon cancer, this study looked closer at cancers in the upper digestive tract, where the link has historically been less clear.

To understand these connections, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC), one of the world’s largest long-term nutrition and cancer cohorts, tracked the health and diets of 450,112 people across Europe for an average of 14 years. 

FREQUENT HEARTBURN MAY BE A WARNING SIGN OF A MORE DANGEROUS CONDITION, DOCTOR SAYS

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The study group included 131,426 men and 318,686 women, according to the study’s press release.

During the follow-up period, 876 people developed stomach cancer and 215 people developed esophageal adenocarcinoma, which is cancer of the tube connecting the mouth to the stomach.

For female participants, eating both processed meat and white meat was linked to an increased risk of developing the disease. (iStock)

Researchers tracked where the stomach cancers grew, separating them into the upper part of the stomach near the throat and the lower part of the stomach.

The researchers also sorted the tumors into two categories based on how the cancer cells appeared under a microscope: intestinal, which forms more organized structures, and diffuse, in which the cells are more scattered throughout the tissue.

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BACTERIA IN YOUR MOUTH MAY TRAVEL TO THE GUT AND TRIGGER STOMACH CANCER, RESEARCH FINDS

After adjusting for other lifestyle factors, the researchers found that for every extra 30 grams of processed meat a person ate per day, their overall risk of stomach cancer went up by 9%. Eating that same extra 30 grams a day was also linked to a 13% higher risk of esophageal adenocarcinoma.

A standard single slice of regular deli-sliced ham or lunch meat averages around 28 grams, according to USDA data and nutritional tracking databases.

An extra 20 grams of white meat, such as chicken and turkey, was linked to a 12% higher risk of cancer in the main body of the stomach. (iStock)

An extra 20 grams of white meat, such as chicken or turkey, was linked to a 12% higher risk of cancer in the main body of the stomach, the researchers noted.

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The study also revealed differences between men and women. For male participants, only processed meat showed a clear, statistically significant link to a higher risk of stomach cancer. For female participants, however, eating both processed meat and white meat was linked to an increased risk.

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These findings align with global health benchmarks, particularly those established by the World Health Organization’s International Agency for Research on Cancer.

The agency has long classified processed meat as a known human carcinogen, primarily due to its strong, well-documented links to colorectal cancer.

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However, health organizations have also consistently pointed to a potential, yet less definitive, relationship between these meats and cancers of the stomach.

Eating 30 grams of processed meat a day, or the equivalent to one slice of ham, was linked to a 13% higher risk of esophageal adenocarcinoma. (iStock)

Further scientific investigation is needed to confirm the findings and to account for other underlying risk factors, such as certain stomach infections, which could interact with dietary habits.

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A key limitation of the study is its reliance on self-reported diets, which can sometimes lead to inaccuracies in how participants recall their meat consumption over time, the researchers noted.

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The findings were published in the International Journal of Cancer.

Fox News Digital reached out to the researchers requesting comment.

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