Do you like hot dogs, sausages, bacon, salami and all the meaty things in your sandwich? Or are you that healthy eater who would make a nice salad, but add a few pieces of salami. Well, then, this may not be the best thing to do. As per a new study published in the journal Neurology, found that these cured meats may be linked to developing dementia and cognitive decline as you age.

Since the study came out, health authorities have urged people to reduce their intake of processed red meat because of its links with cardiovascular disease, cancer and Type 2 diabetes. As per the researchers it is because of the high levels of sodium and saturated fats, and chemical additives like nitrated and nitrites found in processed red meat that causes cognitive issues.

What did the study find?

The study found that if one person replaces just one daily serving of processed red meat with plant proteins like nuts and legumes, it could lower the risk of dementia by 19%. This means, the person would spend 1.37 fever years of cognitive aging. There are other non-vegetarian alternatives too, like replacing the processed red meat with chicken and fish, which could lower the risk of dementia and reduced cognitive aging.

Senior author of the study Daniel Wang, and an assistant professor in the Department of Nutrition at the Harvard TH Chan School of Public Health noted that by replacing processed red meats with other sources of protein, you decrease your intake of harmful ingredients. This in a way also increases the intake of beneficial nutrients.

Also Read: Should You Avoid Ultra-Processed Foods?

How was the study conducted?

The researchers studied the data on more than 133,000 men and women in the United States. These participants were tracked for more than 40 years. The participants were part of two different groups of nurses, doctors, dentists, and other health professionals who on a regular basis answered questions about their diets, weight, physical activity and other lifestyle habits.

The tests evaluated the memory of the participants and tested their cognitive functions at various points throughout the study. They were also asked to fill questionnaires that explored any self-reported issues with memories and mental abilities, this measure is also known as "subjective cognitive decline", which is used to detect early stages of worsening cognitive function.

The researchers also found that those who ate a quarter of serving of processed red meat or more per day, had 13% higher risk of developing dementia, compared with people who ate little of no processed red meat. The same also had 14% higher risk of subjective cognitive decline.

Unprocessed red meats were also looked at and it was found that they were not associated with higher risk of developing dementia or worse cognitive function.

Are there any limitations?

As per experts, while they appreciate the new findings and have said that it is very important to focus on dietary habits, many have also pointed out on the limitations. In fact, the authors themselves have cautioned that their study was observation, which means it does not prove a causation. The study also did not account for other lifestyle habits, other than dietary practices.

A fitness enthusiast follows a disciplined routine not just at the gym but in terms of diet as well. For any weight-loss or fitness-centric routine, diet is the most important component, as it makes all the difference. This means you would be eating clean and a limited amount of food to achieve a calorie deficit. Yet, many times, cravings take over. Do not fret—cheat days are not as bad as you may think. In fact, the occasional cheat day does more good than harm if one makes the right choices. In an interview with Health and Me, a nutritionist shared some of the most common cheat day food choices. The expert also ranked them on a scale from one to 10 depending on their nutritional value.

Prachi Mandholia, a Mumbai-based clinical nutritionist, said, “When it comes to ‘cheat day’ indulgences, I always tell my clients that enjoyment is important, but awareness is everything. Not all cheat foods are equally harmful; some can be relatively balanced if consumed mindfully.”

What are the best and worst cheat day food options for your health?

Mandholia listed 10 popular foods that most people love to eat on their cheat day. The expert also ranked the foods based on their nutritional value and their subsequent impact on health.

Steamed Momos: 6/10

A better pick among indulgent options, momos are steamed, which significantly reduces fat content. When filled with vegetables or lean chicken, they offer some nutritional value. However, the outer layer is made of refined flour (maida), which lowers fibre content and can spike blood sugar.

Papdi Chaat: 3/10

While delicious, this dish combines fried papdi, sweet chutneys, and curd, making it high in unhealthy fats and sugars. It lacks balance and can be heavy on digestion.

Gol Gappe (Pani Puri): 4/10

Despite the fried puris, the spiced water can aid digestion, especially when made with ingredients like mint and jeera. Adding sprouts improves protein content, but sweet chutneys reduce its overall score.

Chhole Kulche: 5/10

Chhole provides plant-based protein and fibre, but kulche made from refined flour make this dish less wholesome. Portion control is key here.

Pepperoni Pizza: 2/10

This is a highly inflammatory combination because of processed meats, excess cheese, and a refined flour base. It is high in saturated fats and sodium, with minimal nutritional benefits.

Garlic Bread: 2/10

Primarily refined carbohydrates topped with butter, garlic bread offers little beyond empty calories and should be consumed sparingly.

Alfredo Pasta: 2/10

Loaded with cream and refined pasta, this dish is high in fat and low in fibre, making it heavy and nutritionally poor.

Vada Pav: 3/10

A deep-fried potato patty inside a refined bun creates a carbohydrate-heavy, low-protein meal that can spike blood sugar quickly.

Pav Bhaji: 6/10

The bhaji contains a mix of vegetables, making it relatively nutrient-rich. However, excess butter and refined pav reduce its health quotient.

Chhole Bhature: 2/10

Deep-fried bhature paired with heavy chhole makes this a calorie-dense, gut-straining combination that can lead to insulin spikes.

Mandholia concluded that even when it comes to a cheat-day diet, moderation and smart swaps can make even cheat meals a little kinder to your health.

Watermelon is a popular summer fruit known for its high water content, making it excellent for hydration. It also contains vitamins A and C, and antioxidants like lycopene. While watermelon is a hydrating and nutritious fruit often recommended for summer, eating too much of it can have specific impacts on women with Polycystic Ovarian Disease (PCOD), particularly due to its sugar content and potential for digestive issues.

Does watermelon help women dealing with PCOD?

Dr S K Wangnoo, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, Delhi, while discussing the effects of watermelon consumption on women with PCOD, said that overconsumption of the fruit may lead to blood sugar spikes, which can worsen insulin resistance—a common characteristic of PCOD—and trigger symptoms such as weight gain and fatigue. The expert further explained why this happens.

1. Blood sugar spikes: Despite being considered a low-GI fruit, consuming large quantities of watermelon can lead to significant increases in blood sugar levels, which is a concern for women with PCOD who often struggle with insulin resistance.
2. Worsened insulin resistance: Frequent blood sugar spikes from overeating high-sugar foods, including fruits like watermelon, can exacerbate insulin resistance, making PCOD symptoms more difficult to manage.
3. Digestive issues: Excessive watermelon intake can cause bloating, gas, and diarrhoea due to its high water and fibre content, especially if consumed in very large amounts.
4. Weight management challenge: Increased sugar intake, even from fruit, can contribute to a calorie surplus if not balanced, potentially hindering weight management efforts crucial for PCOD.
5. Considered PCOD-friendly in moderation: Watermelon is generally listed among fruits suitable for a PCOD diet due to its relatively low glycaemic index compared to some other fruits, but the key is moderation.

Why do women with PCOD need balanced nutrition?

Viveka Kaul, Chief Diabetes Educator & Nutritionist, Endocrinology Department, Apollo Hospitals, said, “Balanced nutrition plays a critical role in managing PCOD, particularly in regulating insulin response and reducing chronic inflammation, both of which are key drivers of the condition. What women eat throughout the day has a direct impact on blood sugar levels, which in turn influences hormonal balance and symptom severity.”

The ideal dietary routine for women with PCOD

Foods that are high in fibre and protein help slow down glucose absorption, preventing sudden spikes in blood sugar that can trigger excess insulin release. Over time, repeated insulin spikes can worsen androgen production, leading to symptoms such as acne, irregular periods, and weight gain. Including healthy fats in the diet further improves insulin sensitivity and supports overall metabolic stability.

Viveka Kaul went on to say that frequent consumption of refined carbohydrates and sugary foods can keep insulin levels consistently elevated, making it harder to manage PCOD effectively. The focus should shift from restriction to balance and consistency. Pairing carbohydrates with protein or healthy fats, maintaining regular meal timings, and avoiding long gaps followed by heavy meals can help keep energy levels stable and prevent metabolic stress. Over time, these steady dietary habits can lead to meaningful improvements in both hormonal health and symptom control.

Key dietary practices for PCOD management

1. The expert listed some simple dietary suggestions to help women living with PCOD:
2. Balance carbohydrates with protein or fats: helps slow sugar absorption
3. Eat at regular intervals: prevents blood sugar fluctuations
4. Choose high-fibre foods: improves insulin response
5. Include healthy fats: supports hormone balance
6. Avoid refined sugars: reduces insulin spikes
7. Limit processed foods: helps lower inflammation
8. Focus on whole foods: improves overall metabolic health
9. Control portion sizes: prevents excess calorie intake
10. Stay consistent with meals: supports hormonal stability
11. Hydrate adequately: aids metabolism and overall function

Ultimately, managing PCOD through diet is about building sustainable, everyday habits rather than following short-term fixes. Consistency in food choices, portion control, and meal timing can gradually improve insulin sensitivity and hormonal balance. When combined with regular physical activity and adequate sleep, these dietary practices can significantly reduce symptom severity and support long-term reproductive and metabolic health.

Indian food is loved across the world—and this cuisine is not just popular for its curries but also for its street food. From gol gappas to samosas to the Indian version of Chinese food, there is so much that the streets offer, and at low prices as well. Yet, the one concern that prevails in the case of street food is cleanliness. Hygiene is rarely maintained when it comes to street food, and during summer, when food can spoil within hours, street food becomes riskier to eat. That being said, an expert has shared insights on the risks of eating street food in summer.

What are the risks involved with eating street food in summer?

Dr Saswata Chatterjee, Gastroenterologist—CK Birla Hospitals, CMRI, in an interview with Health and Me, shared insights on the health risks of eating street food in summer. The expert said that your cravings could lead to food poisoning and even gastroenteritis.

"Food poisoning and acute gastroenteritis (also referred to as 'gastro') have both risen dramatically during the summer months. Many of these illnesses result from poor street food hygiene practices. The hot weather allows for the rapid multiplication of bacteria such as E. coli, Salmonella, and Staphylococcus when they are present in food that has been inadequately protected from contamination and/or hygienically prepared (i.e. raw vs. cooked)," Dr Chatterjee explained.

Why does street food spoil fast?

On the one hand, street food is prepared fresh for immediate consumption. However, sometimes a day's leftovers are carried forward to the next day. Due to extreme heat and inadequate equipment for refrigeration, your favourite street foods are likely to spoil faster than they usually do.

Street food is popular with the public but generally lacks adequate temperature control and sanitary conditions. For example, cut fruit, chutneys, dairy products, and used cooking oil that has been reheated and recycled carry a much higher risk during the heat of summer. In addition, the water used in ice, making pani puris, or any beverage can be a significant source of contamination.

What are the symptoms of gastroenteritis?

Patients usually present with symptoms including, but not limited to, vomiting, diarrhoea, abdominal cramps, fever, and dehydration. Although most patients recover quickly from mild gastroenteritis, in some individuals — especially children, older adults, and those with impaired immunity — complications may lead to severe dehydration or even death.

Staying safe this summer

To prevent illness, raising consumer awareness and providing education are critical. In most cases, it is preferable to eat food that has been prepared in a hygienic manner. Hot, freshly cooked foods are better than cold foods or food that has been left out for long periods of time. It is also wise to avoid eating raw or pre-cut foods from open markets.

If you are craving street food, try making it at home in a more hygienic and controlled manner. Use cleaner and healthier ingredients and enjoy right away. Avoid storing these foods, and if you do, try healthier practices such as refrigeration at a safe temperature in a dry environment.