Raw milk, long debated as healthier and nutritious than pasteurized milk by enthusiasts but strongly cautioned against by health practitioners, is now a hot topic in health and wellness circles with the increasing popularity of "natural" and "unprocessed" foods. The dangers surrounding raw milk have been brought to the forefront with the outbreak of H5N1 bird flu, highlighting the risk of contamination in raw milk supplies. All about raw milk, its risks, and the latest science.

What Is Raw Milk?

Raw milk is unpasteurized milk taken directly from cows, goats, or other similar animals. Unpasteurized milk does not go through the heat treatment process meant to destroy harmful pathogens and bacteria. Raw milk proponents say that pasteurization kills nutrients and enzymes. And that might be one false claim after another, as science continues to disprove it.

According to Dr. Meghan Davis of Johns Hopkins Bloomberg School of Public Health, pasteurization does not significantly alter the concentration of minerals or the quality of proteins in milk. In fact, it's a critical step to ensure food safety, particularly for animal-derived products prone to contamination.

Wellness influencers have in recent times advocated for raw milk as the "clean" and "natural" alternative to commercial milk distributed in stores, using claims from improved digestion to the stimulation of the immune system. However, these claims are not scientifically proven. Although raw milk contains antibodies, the amounts are too small to be worth anything for health.

Health Risks of Drinking Raw Milk

Raw milk consumption poses immense risks. It can become contaminated in two major ways:

1. Internal Contamination: Pathogens such as E. coli, Salmonella, and Campylobacter can seep into milk through infected animals.

2. External Contamination: Polluted water, dirt, manure, and contaminated equipment introduce harmful microorganisms.

The infections acquired from raw milk include diarrhea, stomach cramps, nausea, and fever, and severe effects can be experienced by infants, the elderly, pregnant women, and even immunocompromised people. Some other rare but serious diseases like hemolytic uremic syndrome, which may bring about renal failure or stroke, have also been associated with raw milk.

Bird Flu Impact on Raw Milk Safety

Raw milk has become a focal point of the latest bird flu outbreak as preliminary genetic analysis indicates the H5N1 virus, which causes avian flu, may have begun infecting cattle earlier than thought. And the CDC says viral particles have been found in raw milk, which adds one more risk to consuming unpasteurized dairy.

A notable case was with sick and dead cats on a Texas dairy farm that resulted from ingesting unpasteurized milk from infected cows. This presents how unpasteurized milk can be a vector for transmitting diseases.

Legal Status of Unpasteurized Milk

To reduce the risk, the FDA prohibited the interstate sale of unpasteurized milk in the United States. Different states, however, have their respective regulations on this matter:

- 20 states completely banned the sale of unpasteurized milk.

- 30 states allow raw milk sales under specified conditions.

Although these laws exist for protection of public health, many consumers are not even aware of the dangers associated with their consumption.

Why Pasteurization Is Important

Pasteurization destroys harmful bacteria without affecting the nutritional content of milk. Several studies in *Nutrition Today* report that pasteurization does not change the nutrient profile of milk. Pasteurized milk is free from pathogens and, therefore, also a safer alternative for all consumers, especially vulnerable ones.

Myths About Raw Milk Products

It's not just raw milk that's hazardous. Cheese, yogurt, and ice cream with unpasteurized milk carry the same dangers. To anyone tempted by the supposed health value of raw dairy, experts say in one voice: stick to pasteurized, and avoid illnesses like bird flu or salmonella infection.

Should You Drink Raw Milk?

Health organizations, including the FDA, CDC, and American Academy of Pediatrics, strongly advise against consuming raw milk. Beyond the personal health risks, drinking raw milk can also endanger others by increasing the spread of harmful bacteria and viruses.

The emergence of H5N1 in cattle and its link to raw milk calls the world to wake up to better preparedness. Like COVID-19, bird flu has demonstrated vulnerabilities in our food safety systems. The presence of avian flu in raw milk underscores the imperative for strict rules, public education, and investments in the prevention of these diseases.

Could this outbreak push governments and health organizations to step up surveillance and vaccination efforts against zoonotic diseases? The lessons learned from COVID-19 suggest a coordinated approach is essential to prevent future pandemics.

On the other hand, raw milk is far riskier and has far fewer benefits than its apparent healthy, "natural" choice. From bacterial contamination to the allowance of viruses like H5N1, there is evidence that is clear: pasteurization cannot be wished away. As we face new health challenges, it will be science over trends that safeguard public health.

Americans reach for coffee more often than any other drink, and studies continue to show that a couple of daily cups suit most people and may even support overall health. At the same time, nearly half of U.S. adults live with high blood pressure, defined as a systolic reading above 130 mmHg or a diastolic reading above 80 mmHg.

This raises a natural question. Does caffeine play a part in rising blood pressure levels? Is our strong preference for coffee adding to the problem, or could regular coffee intake possibly help keep blood pressure lower?

Coffee And High Blood Pressure: Is There A Link?

Many people enjoy coffee because it sharpens focus and lifts energy. That same stimulating action is also what can nudge blood pressure upward for a short while. John Higgins, MD, a cardiologist and professor of medicine at UTHealth Houston, agrees that this happens and notes that the general answer is yes. Moderate coffee use is usually acceptable for people whose blood pressure is stable or only slightly raised, though individuals react differently. While caffeine can push readings higher for a brief period, long-term drinking patterns tell another story.

Several studies report no added risk of hypertension among people who drink coffee often. A review of 13 cohort studies found no clear link between coffee intake and the development of high blood pressure. A separate 2023 review even noted that heavier coffee consumption was tied to a 7 percent lower risk of hypertension. The evidence suggests that people who drink coffee regularly tend to build tolerance to caffeine’s short-lived effect on blood pressure.

The 2025 AHA/ACC Hypertension Guideline does not list specific limits for coffee, and the American Heart Association states that moderate amounts appear fine for healthy adults.

How Much Coffee Is Safe To Consume For Blood Pressure Patients?

There is no set rule, but research supports one to three cups a day for most people whose blood pressure is well controlled.

Remember that caffeine levels can vary quite a bit depending on the brewing method, and it is wise to think about your total caffeine intake, including tea, soft drinks, and energy drinks.

Keep the following points in mind when having coffee:

• Choose your add-ins carefully. Sugar, flavored syrups, and full-fat milk can lead to weight gain and metabolic issues, both of which raise blood pressure risk and may add to caffeine’s influence.
• Avoid drinking coffee late in the afternoon. Coffee taken after two or three o’clock can disturb sleep, and poor sleep on its own can worsen blood pressure.
• Allow some time before checking your blood pressure. Coffee can cause a temporary rise, giving you an inaccurate reading. If you want to see how caffeine affects you, measure your pressure before drinking and again 30 to 60 minutes later.

Who Should Avoid Drinking Coffee?

Drinking coffee is generally safe for those with steady or slightly raised blood pressure, and the greater concern usually lies with uncontrolled hypertension. Still, people who are sensitive to caffeine or have poorly managed blood pressure should be more careful.

Extra caution is advised if you have:

• Uncontrolled stage 2 or 3 hypertension
• Organ damage tied to long-standing high blood pressure or other chronic illnesses
• Heart rhythm problems, particularly atrial fibrillation
• Conditions such as hypertrophic cardiomyopathy

In these situations, consider limiting or avoiding caffeinated coffee until your readings improve. Keep in mind that coffee is only one part of overall blood pressure care. Do not overlook reducing sodium intake, staying active, managing weight, and following prescribed treatment.

"ADHD typically is addressed by behavioral changes and therapy, but did you know that the actual treatment for ADHD lies in the food and the nutrition that you consume," is a claim made by Manjari Chandra, a nutritional medicine practitioner. She shares that mood and food are linked. While it is true that science has long revealed that what you eat could impact your mood, but does it mean it can cure a mental health disorder?

The nutritionist pointing out that the "actual treatment for ADHD lies in food" has raised eye brows. While it is true that what you eat impacts your brain health, it cannot simply fix ADHD.

Another is a claim by Be Medic Academy, where they have posted on there Instagram channel that ADHD Can Be Treated Through Diet. The reel says, "In India, 58% of people are suffering from mental and emotional problems like ADHD, GAD, stress, depression, etc., and these can be cured only and only through lifestyle changes and diet."

To dig deeper into the claim, the Health and Me ran a fact check on it.

What Did We Find About The Claim That Your Diet Can Treat ADED?

Dr Miguel Toribio-Mateas, who is a clinical neurologist, and is known for his informational videos on ADHD points out that there is a link between nutrition, ADHD, and other brain health disorders, however, this, alone cannot treat ADHD.

Dr Mateas says that one can tackle the symptoms of ADHD through gut-brain axis. One can increase fibers, inulin, which can be found in red chicory and have food rich in polyphenols. Other components like isoflavone or other antioxidants could "actually go throughout your body and regulate loads of different functions in the body." However, the video notes that diet cannot alone be the cure.

Experts and doctors have pointed out that there is no scientific or medical consensus to back the claim that diet alone can cure ADHD. In fact, a recent study in Current Nutrition Report noted that supplementing the diet with zinc and iron could reduce the severity of ADHD symptoms, however, it did not mean that it can cure ADHD altogether.

Another study led by Olweya Mohammed Abd El Baaki et.al., noted that reduced intake of carbohydrates and proteins was linked to improvements in ADHD symptoms. All studies noted that diet can manage the symptoms, however, it cannot cure the condition on its own.

Dr Rahul Chwala, who is an associate consultant in the Department of Neurology at PSRI Hospitals in New Delhi tells Medical Dialogues, "The claim that ADHD can be treated solely through diet is false. While certain dietary modifications, like reducing processed foods, artificial additives and ensuring balanced nutrition, may support overall brain health and behavior, they do not cure or treat ADHD."

The doctor says that ADHD is a neurodevelopmental disorder with complex genetic and neurological factors. "Evidence based treatments primarily includes behavioral therapy and medications such as stimulants [are used for treatment]. Dietary interventions can complement, but not replace medical management."

Do foods impact our mood and how we feel? For some of us, cake makes us happy, for others, a bowl of salad. But, is there really a connection? For years, we have thought that foods like pizza, a cake, or something that is quick and can be made instantly makes us happy.

But experts argue that this belief is less science and more savvy advertising.

“People are like walking wallets to food companies,” Felice Jacka, Director of the Food and Mood Centre at Deakin University in Australia tells this to NPR. “They sell you this myth that eating these foods will make you feel good.”

In reality, these foods can mimic a short-lived high , a bit like champagne, she says. “Feels good in the short term, but the long-term impact is the opposite.”

How Does Food Shape Your Mood?

Over the past 15 years, Jacka and other researchers have built the field of nutritional psychiatry, exploring how diet influences mood and mental health. Their findings are clear: while some foods lift your mood and protect against depression, others do the exact opposite.

Ultraprocessed foods or UPFs, which packed with refined sugars, white flours and additives, fall firmly in the mood-draining category. People often feel anxious, irritable or lethargic a few hours after eating them.

Speaking to NPR, Dr Kara Margolis, a pediatric gastroenterologist at New York University tells that she sees this link regularly. “Some weekend mornings, I go to a diner and have a waffle. By 10 o’clock, I feel terrible,” she says.

Long-term patterns matter even more. “Large epidemiological studies show a 20% to 30% higher risk of depression when diets are high in ultraprocessed foods and refined carbohydrates,” Margolis adds.

At the same time, several controlled trials reveal that cutting these foods out and replacing them with whole, minimally processed foods helps reduce depression symptoms. The paradox? When people believe ultraprocessed foods make them happy, they tend to eat more of them.

The Gut–Brain Connection

If sugary treats aren’t true “happy foods,” then what is? Scientists are still mapping this connection, but one strong contender keeps emerging: whole grains.

“Whole grains seem to be particularly important,” says Jacka. Their power comes from fermentable fiber, which feeds beneficial gut bacteria. When these microbes digest fiber, they produce molecules that reduce inflammation, improve insulin sensitivity and strengthen gut-brain communication, all factors linked to better mood.

“Making the environment in your gut right for good bacteria not only can affect mood, but it can protect you from nearly every medical condition that’s been studied,” says Margolis, citing heart disease and diabetes among them.

As the holiday season approaches, what are the four ways one can eat food that makes us happy, but for a longer period of time.

Four Ways To Eat For a Happier Holiday Season

Cook at Home More Often

Jacka says there are two independent ways to influence mood through diet, and the first is: cut back on ultraprocessed foods.

That includes foods with artificial sweeteners, refined carbs, preservatives, emulsifiers (like xanthan gum or soy lecithin), and artificial flavors.

During the holidays, skip store-bought pies, pastries and fast-food burgers. Jacka suggests making a “beautiful flour-free cake using almond meal and honey. It’s still sweet, but much better for your mood.”

Make the Holidays Less ‘White’

The second strategy: increase whole grains.

Swap croissants and sugary cereals for oats or brown-rice congee. Choose corn tortillas over flour ones. Switch biscuits and white rolls for 100% whole-wheat versions. Even baking can be tweaked, use oat, barley or whole-wheat flour.

Add Beans and Lentils

Another powerful source of fermentable fiber is legumes.

“Your microbiome loves beans,” says Dr Meroë Morse of MD Anderson Cancer Center, as reported in NPR. Even a small amount, a quarter cup of cooked beans, can deliver a significant fiber boost.

Speaking to NPR, Hannah Holscher, microbiome scientist and dietitian at the University of Illinois Urbana-Champaign, recommends tossing beans or lentils into soups, curries or chili. Lentils cook quickly and are cost-effective, making them an easy daily addition.

Increase Slowly

Beans, lentils and dense whole grains can be intense for an unprepared gut. Holscher advises starting with small servings and increasing gradually. Soaking beans or trying different varieties may also help minimize bloating.

Other fermentable-fiber foods, chia seeds, berries, pears, apples, avocados and even unripe bananas, can round out your fiber intake.