Evidence-Based Health
Breakthroughs, practical health guides, and myth-busting — all backed by peer-reviewed research.
The most significant advances in medicine right now
The mRNA platform that powered COVID vaccines is being adapted for cancer treatment. Personalized cancer vaccines analyze a patient's tumor mutations and create custom mRNA sequences that teach the immune system to target those specific cells. Phase 3 trials for melanoma show a 44% reduction in recurrence when combined with immunotherapy. Clinical trials for pancreatic, lung, and colorectal cancers are underway.
Semaglutide (Ozempic/Wegovy) and tirzepatide (Mounjaro) have transformed obesity treatment, delivering 15-22% body weight loss in trials. But the implications go far beyond weight: these drugs show cardiovascular benefits, reduced kidney disease progression, and potential neuroprotective effects. The SELECT trial demonstrated a 20% reduction in major cardiovascular events. Cost and supply remain the biggest barriers to access.
Casgevy became the first CRISPR-based therapy approved by regulators for sickle cell disease and transfusion-dependent beta-thalassemia. The treatment edits a patient's own stem cells to produce functional hemoglobin. Early results show 97% of sickle cell patients remain free of pain crises at 18 months. Next targets: hereditary angioedema, familial hypercholesterolemia, and certain forms of blindness.
Practical, evidence-based health information
Normal: below 120/80 mmHg. Elevated: 120-129/<80. Stage 1 Hypertension: 130-139/80-89. Stage 2: 140+/90+. The top number (systolic) measures pressure during heartbeats; the bottom (diastolic) measures pressure between beats. Lifestyle changes that help: reduce sodium to <2,300mg/day, exercise 150 min/week, maintain healthy weight, limit alcohol. Medication is typically recommended at Stage 1 if you have other risk factors, or at Stage 2 regardless.
Adults need 7-9 hours. Quality matters as much as quantity. Evidence-based tips: keep a consistent sleep/wake time (even weekends), bedroom temperature 65-68F (18-20C), no screens 1 hour before bed (blue light suppresses melatonin), no caffeine after 2 PM (half-life is 5-6 hours), avoid alcohol before bed (disrupts REM sleep despite making you drowsy). If you can't fall asleep in 20 minutes, get up and do something boring until sleepy.
Deficiency affects ~1 billion people worldwide. Risk factors: dark skin, indoor lifestyle, obesity, age >65, living above 35th parallel. Testing: serum 25(OH)D below 20 ng/mL is deficient, 20-29 is insufficient, 30+ is sufficient. If deficient, 1,000-4,000 IU/day of D3 (not D2) with a fat-containing meal. Most healthy adults with regular sun exposure (15 min/day on arms and face) don't need supplements. Over-supplementation can cause hypercalcemia.
Common beliefs that science doesn't support
Myth: You need 8 glasses of water per day
There's no scientific basis for this specific number. Water needs vary by body size, activity level, climate, and diet. Most people can rely on thirst as a guide. Urine color is a better indicator: pale yellow means adequate hydration.
Myth: Cracking knuckles causes arthritis
Multiple studies, including a doctor who cracked knuckles on one hand for 60 years, found no link to arthritis. The sound comes from gas bubbles popping in synovial fluid. It may reduce grip strength over time, but arthritis risk is not increased.
Myth: Antibiotics help with colds and flu
Colds and flu are caused by viruses; antibiotics only work against bacteria. Taking antibiotics unnecessarily contributes to antibiotic resistance, one of the biggest threats to global health. Antivirals like oseltamivir (Tamiflu) can help with flu if taken within 48 hours of symptom onset.
Myth: Natural/organic means safer
Arsenic, mercury, and botulinum toxin are all natural. "Natural" and "organic" are marketing terms with loose regulatory definitions. What matters is the evidence: does a controlled clinical trial show the product works and is safe? Always check for peer-reviewed evidence, not testimonials.
Common health questions answered
ER: chest pain, difficulty breathing, severe bleeding, stroke symptoms (FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911), severe allergic reactions, head injuries with loss of consciousness. Urgent care: minor fractures, sprains, cuts needing stitches, UTI symptoms, mild asthma attacks, ear infections. When in doubt, call your local emergency number for guidance.
Start with serving size (everything else is based on this). Check calories, then focus on: sodium (<2,300mg/day total), added sugars (<25g for women, <36g for men), and fiber (aim for 25-30g/day). Ignore "% Daily Value" for protein. For ingredients, the first item listed is the most abundant. If sugar appears in the first 3 ingredients under any name (sucrose, HFCS, dextrose), consider alternatives.
Evidence is mixed. The US Preventive Services Task Force recommends specific screenings by age (blood pressure, cholesterol, cancer screenings) rather than a blanket annual exam. For adults under 40 with no chronic conditions, every 2-3 years may be sufficient. After 40, annual visits become more valuable for catching conditions early. Always maintain recommended cancer screenings regardless.