Health and Me

Riya Baibhawi

9 Healthy Condiments Revealed—A Few Might Surprise You

Condiments often get a bad rap in the world of healthy eating, but experts suggest it's time to reconsider that stance. While many people feel their meals are incomplete without the familiar kick of ketchup, mayo, mustard, soy sauce, ranch, or hot sauce, not all of these additions are detrimental to health. In fact, some might even enhance the nutritional profile of your meals.

"I would way rather folks add a condiment that really brightens their day and makes their food enjoyable than for them to swear off that food entirely," registered dietitian Abbey Sharp told USA Today. "If ranch is the only way that you’re going to eat vegetables, by all means, you should be adding ranch."

While many assume that condiments only add empty calories or sodium, some health professionals believe that the right choices can contribute positively to your <span>diet</span>. The trick lies in selecting those with fewer additives and better nutritional value.

Choosing the lowest-calorie condiment may seem wise, but calories aren't the only factor to consider. Some condiments, though low in calories, are packed with artificial additives, sodium, and sugar—ingredients that can elevate the risk of high blood pressure, stroke, and heart disease. On the other hand, healthier condiments often contain little added sugar and are rich in fiber, protein, and healthy fats. 

Abbey Sharp warns against blindly choosing products labeled "fat-free" or "low-fat," as these can be loaded with sugar and salt to compensate for lost flavor. Instead, she recommends looking for items with shorter, simpler ingredient lists.

Homemade condiments are generally less processed and lower in calories, but plenty of store-bought options can also be healthy if you check the labels carefully. Experts have highlighted several condiments that offer both flavor and nutrition:

Pesto — Made with olive oil, Parmesan, <span>basil</span>, and pine nuts, pesto is not only flavorful but also a good source of zinc, supporting immunity and metabolism.

Mustard — While mustard is low in calories (about six per 10 grams), it often contains turmeric, which has anti-inflammatory and antioxidant properties. However, it can be high in sodium, so moderation is key.

Guacamole — Rich in fiber, potassium, and healthy fats from avocados, guacamole can enhance satiety and overall nutrition. Sharp calls it her favorite condiment.

Balsamic <span>Vinegar</span> — Made from grapes, balsamic vinegar is packed with antioxidants that may protect cells and reduce heart disease risk.

Soy Sauce — Due to its high sodium content, consider making a homemade version using low-sodium vegetable broth, vinegar, brown sugar, and spices.

Tomato-Based Sauces — Tomatoes offer potassium, lycopene, and other nutrients. Homemade ketchup or salsa can reduce added sugar intake and avoid high-fructose corn syrup.

<span>Hummus</span> — A blend of chickpeas, tahini, garlic, and olive oil, hummus provides protein, fiber, and healthy fats.

Hot Sauce — Often containing just peppers, salt, and vinegar, hot sauce can support gut health and digestion—though sodium remains a concern.

Tahini — Ground sesame seeds provide plant-based protein and selenium, which supports brain and immune health. Just two tablespoons supply 10% of an adult’s daily protein needs. 

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Condiments often get a bad rap in the world of healthy eating, but experts suggest it's time to reconsider that stance. While many people feel their meals are incomplete without the familiar kick of ketchup, mayo, mustard, soy sauce, ranch, or hot sauce, not all of these additions are detrimental to health. In fact, some might even enhance the nutritional profile of your meals."I would way rather folks add a condiment that really brightens their day and makes their food enjoyable than for them to swear off that food entirely," registered dietitian Abbey Sharp told USA Today. "If ranch is the only way that you’re going to eat vegetables, by all means, you should be adding ranch."While many assume that condiments only add empty calories or sodium, some health professionals believe that the right choices can contribute positively to your diet. The trick lies in selecting those with fewer additives and better nutritional value.Choosing the lowest-calorie condiment may seem wise, but calories aren't the only factor to consider. Some condiments, though low in calories, are packed with artificial additives, sodium, and sugar—ingredients that can elevate the risk of high blood pressure, stroke, and heart disease. On the other hand, healthier condiments often contain little added sugar and are rich in fiber, protein, and healthy fats. Abbey Sharp warns against blindly choosing products labeled "fat-free" or "low-fat," as these can be loaded with sugar and salt to compensate for lost flavor. Instead, she recommends looking for items with shorter, simpler ingredient lists.Homemade condiments are generally less processed and lower in calories, but plenty of store-bought options can also be healthy if you check the labels carefully. Experts have highlighted several condiments that offer both flavor and nutrition:Pesto — Made with olive oil, Parmesan, basil, and pine nuts, pesto is not only flavorful but also a good source of zinc, supporting immunity and metabolism.Mustard — While mustard is low in calories (about six per 10 grams), it often contains turmeric, which has anti-inflammatory and antioxidant properties. However, it can be high in sodium, so moderation is key.Guacamole — Rich in fiber, potassium, and healthy fats from avocados, guacamole can enhance satiety and overall nutrition. Sharp calls it her favorite condiment.Balsamic Vinegar — Made from grapes, balsamic vinegar is packed with antioxidants that may protect cells and reduce heart disease risk.Soy Sauce — Due to its high sodium content, consider making a homemade version using low-sodium vegetable broth, vinegar, brown sugar, and spices.Tomato-Based Sauces — Tomatoes offer potassium, lycopene, and other nutrients. Homemade ketchup or salsa can reduce added sugar intake and avoid high-fructose corn syrup.Hummus — A blend of chickpeas, tahini, garlic, and olive oil, hummus provides protein, fiber, and healthy fats.Hot Sauce — Often containing just peppers, salt, and vinegar, hot sauce can support gut health and digestion—though sodium remains a concern.Tahini — Ground sesame seeds provide plant-based protein and selenium, which supports brain and immune health. Just two tablespoons supply 10% of an adult’s daily protein needs. 

9 healthy condiments revealed—a few might surprise you

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It’s easy to assume that serious health risks are a concern for later in life. For most young men in their 20s and 30s, long-term health is something they discuss in relation to staying fit, maintaining a balance between job and life, and remaining active. But behind the scenes, there's a silent danger brewing that doesn't carry vehement warning signs or agonizing symptoms, yet is increasing amongst this demographic. And shockingly, nearly 90% of young men don't even know they might be impacted. The truth is, being attuned to your body now might save your life down the road. Here's why medical professionals are urging young men to listen up.

Roughly 10,000 new instances of testicular cancer are diagnosed annually in the United States, according to the American Cancer Society, with an average age of diagnosis of only 33. Unlike the majority of the other cancers that occur later in life, this cancer comes early—most commonly between 20 and 40 years of age.

However, only 13% of the American adults polled recognized that testicular cancer is more frequent among young men and thus ranks as one of the most underappreciated dangers in young adult male health.

Testicular cancer is not only uncommon; it's not well understood. "From my experience, many men are surprised testicular cancer is most prevalent among young men," adds Dr. Shawn Dason, an Ohio State urologist and lead author of the study. "You're just not expecting it in your thirties or twenties."

In contrast to certain types of cancer with sets of initial warning signs, testicular cancer tends to be painless and thus more difficult to notice through sheer habit. The consequence? Late-stage diagnoses that lower survival rates.

Though survival after five years is 95% if caught early, this drops to 73% if the condition becomes widespread beyond the testicle. Despite the high cure rate, however, just 35% of survey respondents thought screening under age 40 is required.

Adding to the threat is that the symptoms—if any—are insidious:

<ul><li>A bulge or lump in the scrotum</li><li>Heaviness or discomfort</li><li>Change in size or firmness of a testicle</li><li>Pain or tenderness not caused by injury</li></ul>

Far too frequently, these symptoms are overlooked, dismissed, or go unnoticed because of the lack of overall awareness.

<h2>Why Testicular Cancer Affects Younger Men?</h2>

The reason why testicular cancer so heavily strikes younger men is still being researched, but it is thought to be attributed to germ cell activity, which is greater at a man's reproductive prime. These germ cells, used to make sperm, can become mutated and give rise to tumors.

<ul><li>Family history of testicular cancer</li><li>White ethnicity</li><li>Being tall (according to some research)</li><li>Having undescended testicles (cryptorchidism)</li></ul>

And, for some reason, being overweight hasn't proved to be a major risk factor—despite its link with so many other cancers.

A 2024 study from California found testicular cancer rates in men under 39 increased by 10% over two decades, climbing from 6 to 7.3 cases per 100,000 people. According to the CDC, national figures mirrored the trend, with an increase from 6.3 to 6.8 cases per 100,000 men aged 0–39 between 1999 and 2021.

Experts credit this increase to enhanced screening and environmental or lifestyle factors possibly impacting the development of germ cell tumors in young men.

Early detection is a good thing—and it starts at home. The Testicular Cancer Foundation advises a monthly self-exam, preferably after a warm shower when scrotal skin is soft.

<h2>How to Do a Testicular Self-Exam</h2>

STEP 1- Visually check for swelling, asymmetry, or change.

STEP 2- Gently explore each testicle with thumb and fingers.

STEP 3- Check for lumps, hard spots, or rapid change in size, weight, or texture.

STEP 4- Check for pain, heaviness, or tenderness.

If you find anything abnormal, consult a doctor at once—ideally a urologist. You might be sent for an ultrasound or blood test.

Even with this easy and possibly life-saving measure, only 54% of men were aware they need to perform monthly self-exams, according to the Ohio State study—and the number that actually do so is probably much less.

The majority of testicular cancers are treated successfully, particularly if diagnosed early. The initial course of treatment is surgery, where the cancerous testicle is surgically removed. This surgery, an orchiectomy, is usually followed by:

<ul><li>Surveillance (routine check-ups if detected early)</li><li>Radiation or chemotherapy (for late stages)</li><li>Lymph node removal if cancer spreads</li></ul>

Most men continue to have healthy, active lives after treatment, such as professional athletes Nathan Adrian, an Olympic swimmer, and cyclist Lance Armstrong. Both were diagnosed in their 20s and underwent successful treatment following early detection.

<h2>Why It is Important to Prioritize Men's Preventive Health?</h2>

The larger concern is not testicular cancer—but men's overall attitude towards their health. Men under age 40 typically avoid preventive care, letting career pressure and everyday life interfere.

Dr. Dason places a premium on mindset change: "We need to make health check-ups and being aware of one's body 'normal' among men in their 20s and 30s. Waiting for symptoms is waiting too long."

Awareness is your most powerful ally in the fight against testicular cancer. If you’re a young man—or know one—start talking about this. Normalize self-exams, reduce stigma, and encourage open conversations with healthcare providers because when caught early, testicular cancer is not just treatable—it’s beatable.

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It’s easy to assume that serious health risks are a concern for later in life. For most young men in their 20s and 30s, long-term health is something they discuss in relation to staying fit, maintaining a balance between job and life, and remaining active. But behind the scenes, there's a silent danger brewing that doesn't carry vehement warning signs or agonizing symptoms, yet is increasing amongst this demographic. And shockingly, nearly 90% of young men don't even know they might be impacted. The truth is, being attuned to your body now might save your life down the road. Here's why medical professionals are urging young men to listen up.Roughly 10,000 new instances of testicular cancer are diagnosed annually in the United States, according to the American Cancer Society, with an average age of diagnosis of only 33. Unlike the majority of the other cancers that occur later in life, this cancer comes early—most commonly between 20 and 40 years of age.However, only 13% of the American adults polled recognized that testicular cancer is more frequent among young men and thus ranks as one of the most underappreciated dangers in young adult male health.Testicular cancer is not only uncommon; it's not well understood. "From my experience, many men are surprised testicular cancer is most prevalent among young men," adds Dr. Shawn Dason, an Ohio State urologist and lead author of the study. "You're just not expecting it in your thirties or twenties."In contrast to certain types of cancer with sets of initial warning signs, testicular cancer tends to be painless and thus more difficult to notice through sheer habit. The consequence? Late-stage diagnoses that lower survival rates.Symptoms of Testicular CancerThough survival after five years is 95% if caught early, this drops to 73% if the condition becomes widespread beyond the testicle. Despite the high cure rate, however, just 35% of survey respondents thought screening under age 40 is required.Adding to the threat is that the symptoms—if any—are insidious:A bulge or lump in the scrotumHeaviness or discomfortChange in size or firmness of a testiclePain or tenderness not caused by injuryFar too frequently, these symptoms are overlooked, dismissed, or go unnoticed because of the lack of overall awareness.Why Testicular Cancer Affects Younger Men?The reason why testicular cancer so heavily strikes younger men is still being researched, but it is thought to be attributed to germ cell activity, which is greater at a man's reproductive prime. These germ cells, used to make sperm, can become mutated and give rise to tumors.Some of the risk factors are:Family history of testicular cancerWhite ethnicityBeing tall (according to some research)Having undescended testicles (cryptorchidism)And, for some reason, being overweight hasn't proved to be a major risk factor—despite its link with so many other cancers.A 2024 study from California found testicular cancer rates in men under 39 increased by 10% over two decades, climbing from 6 to 7.3 cases per 100,000 people. According to the CDC, national figures mirrored the trend, with an increase from 6.3 to 6.8 cases per 100,000 men aged 0–39 between 1999 and 2021.Experts credit this increase to enhanced screening and environmental or lifestyle factors possibly impacting the development of germ cell tumors in young men.Early detection is a good thing—and it starts at home. The Testicular Cancer Foundation advises a monthly self-exam, preferably after a warm shower when scrotal skin is soft.How to Do a Testicular Self-ExamSTEP 1- Visually check for swelling, asymmetry, or change.STEP 2- Gently explore each testicle with thumb and fingers.STEP 3- Check for lumps, hard spots, or rapid change in size, weight, or texture.STEP 4- Check for pain, heaviness, or tenderness.If you find anything abnormal, consult a doctor at once—ideally a urologist. You might be sent for an ultrasound or blood test.Even with this easy and possibly life-saving measure, only 54% of men were aware they need to perform monthly self-exams, according to the Ohio State study—and the number that actually do so is probably much less.What Happens After Diagnosis?The majority of testicular cancers are treated successfully, particularly if diagnosed early. The initial course of treatment is surgery, where the cancerous testicle is surgically removed. This surgery, an orchiectomy, is usually followed by:Surveillance (routine check-ups if detected early)Radiation or chemotherapy (for late stages)Lymph node removal if cancer spreadsMost men continue to have healthy, active lives after treatment, such as professional athletes Nathan Adrian, an Olympic swimmer, and cyclist Lance Armstrong. Both were diagnosed in their 20s and underwent successful treatment following early detection.Why It is Important to Prioritize Men's Preventive Health?The larger concern is not testicular cancer—but men's overall attitude towards their health. Men under age 40 typically avoid preventive care, letting career pressure and everyday life interfere.Dr. Dason places a premium on mindset change: "We need to make health check-ups and being aware of one's body 'normal' among men in their 20s and 30s. Waiting for symptoms is waiting too long."Awareness is your most powerful ally in the fight against testicular cancer. If you’re a young man—or know one—start talking about this. Normalize self-exams, reduce stigma, and encourage open conversations with healthcare providers because when caught early, testicular cancer is not just treatable—it’s beatable.

90% of young men in their 20s and 30s are unaware of this fast-rising cancer threat

Ishita Roy

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Cervical cancer, though almost entirely preventable, continues to claim over 350,000 lives each year — most of them women in developing countries. India carries one of the heaviest burdens. But it doesn’t have to be this way. Science has handed us the tools — vaccines, DNA-based screening, and effective treatments. The real hurdle? Making sure these solutions reach everyone, regardless of gender, geography, or income.

<h4>Understanding <span rel="noindex">HPV</span>: The Root Cause</h4>

At the heart of the cervical cancer crisis is the <span>Human Papillomavirus</span> (HPV), one of the most common sexually transmitted infections worldwide. Most HPV infections resolve on their own. But when certain high-risk genotypes persist, they can lead to various cancers — not just cervical, but also anal, penile, vulvar, vaginal, and oropharyngeal.

According to the World Health Organization (WHO), virtually all cervical cancer cases are caused by HPV. Every eight minutes, a woman in India dies of this disease — a stark statistic for something that could be prevented with timely vaccination and screening.

<h4>HPV Affects Men Too — And We’re Ignoring It</h4>

While cervical cancer has gained some attention, HPV-related cancers in men remain dangerously underdiagnosed. In 2019 alone, over 70,000 cancer cases in men were caused by HPV — a number many experts say is underestimated.

This was underscored by a recent study presented at the 10th Asia Pacific AIDS and Co-Infections Conference in Japan. Conducted by Dr Prapti Gilada-Toshinwal at a Mumbai clinic, it screened 105 men who have sex with men. The findings were worrying — 62% had anal HPV infections, rising to nearly 69% among those living with HIV. Many were also battling other sexually transmitted infections, pointing to an urgent need for integrated sexual health services.

<h4>Why DNA Screening is a Gamechanger</h4>

Globally, experts agree that the best way to detect HPV is through DNA-based molecular tests. Traditional screening methods like Pap smears or VIA (Visual Inspection with Acetic Acid) are no longer considered scientifically adequate.

Yet, India’s most recent National Family Health Survey revealed that only 1.2% of women aged 15–49 had ever been screened for cervical cancer. WHO recommends that 70% of eligible women should be screened — a target India is far from achieving.

In a promising development, April 2025 saw the validation of Truenat HPV-HR Plus, India’s first indigenous point-of-care HPV DNA test. Developed by Molbio Diagnostics and approved by leading institutions like AIIMS Delhi and ICMR’s research bodies, Truenat can detect eight high-risk HPV genotypes responsible for most cervical cancers. It’s fast, affordable, and adaptable for rural clinics — exactly the kind of innovation needed to scale up screening access.

<h4>The Vaccine That Works — Even in a Single Dose</h4>

Vaccination remains our most powerful tool. A WHO-IARC study, led in part by Indian researcher Dr Smita Joshi, revealed that even one dose of the HPV vaccine offers strong protection. This has led to WHO recommending a single-dose vaccine schedule for young girls.

India’s own vaccine, Ceravac, developed by the Serum Institute, is approved for boys as well. Yet, a national rollout remains pending, even as a few states like Delhi and Punjab have begun pilot programs.

Activists like Vijay Nair of Udaan Trust stress the need to include men in both vaccination and screening programs. Anal cancers are often missed or misdiagnosed in men, especially those from marginalized communities. Without proper diagnostic facilities like anoscopy centres and broader awareness, many are left untreated — or worse, undiagnosed.

The WHO has set ambitious targets to eliminate cervical cancer: vaccinate 90% of girls by age 15, screen 70% of women by 35 and 45, and treat 90% of cases. But meeting these goals demands more than science — it needs political will, public funding, and sustained awareness.

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Cervical cancer, though almost entirely preventable, continues to claim over 350,000 lives each year — most of them women in developing countries. India carries one of the heaviest burdens. But it doesn’t have to be this way. Science has handed us the tools — vaccines, DNA-based screening, and effective treatments. The real hurdle? Making sure these solutions reach everyone, regardless of gender, geography, or income.Understanding HPV: The Root CauseAt the heart of the cervical cancer crisis is the Human Papillomavirus (HPV), one of the most common sexually transmitted infections worldwide. Most HPV infections resolve on their own. But when certain high-risk genotypes persist, they can lead to various cancers — not just cervical, but also anal, penile, vulvar, vaginal, and oropharyngeal.According to the World Health Organization (WHO), virtually all cervical cancer cases are caused by HPV. Every eight minutes, a woman in India dies of this disease — a stark statistic for something that could be prevented with timely vaccination and screening.HPV Affects Men Too — And We’re Ignoring ItWhile cervical cancer has gained some attention, HPV-related cancers in men remain dangerously underdiagnosed. In 2019 alone, over 70,000 cancer cases in men were caused by HPV — a number many experts say is underestimated.This was underscored by a recent study presented at the 10th Asia Pacific AIDS and Co-Infections Conference in Japan. Conducted by Dr Prapti Gilada-Toshinwal at a Mumbai clinic, it screened 105 men who have sex with men. The findings were worrying — 62% had anal HPV infections, rising to nearly 69% among those living with HIV. Many were also battling other sexually transmitted infections, pointing to an urgent need for integrated sexual health services.Why DNA Screening is a GamechangerGlobally, experts agree that the best way to detect HPV is through DNA-based molecular tests. Traditional screening methods like Pap smears or VIA (Visual Inspection with Acetic Acid) are no longer considered scientifically adequate.Yet, India’s most recent National Family Health Survey revealed that only 1.2% of women aged 15–49 had ever been screened for cervical cancer. WHO recommends that 70% of eligible women should be screened — a target India is far from achieving.A Made-in-India BreakthroughIn a promising development, April 2025 saw the validation of Truenat HPV-HR Plus, India’s first indigenous point-of-care HPV DNA test. Developed by Molbio Diagnostics and approved by leading institutions like AIIMS Delhi and ICMR’s research bodies, Truenat can detect eight high-risk HPV genotypes responsible for most cervical cancers. It’s fast, affordable, and adaptable for rural clinics — exactly the kind of innovation needed to scale up screening access.The Vaccine That Works — Even in a Single DoseVaccination remains our most powerful tool. A WHO-IARC study, led in part by Indian researcher Dr Smita Joshi, revealed that even one dose of the HPV vaccine offers strong protection. This has led to WHO recommending a single-dose vaccine schedule for young girls.India’s own vaccine, Ceravac, developed by the Serum Institute, is approved for boys as well. Yet, a national rollout remains pending, even as a few states like Delhi and Punjab have begun pilot programs.Prevention Must Be InclusiveActivists like Vijay Nair of Udaan Trust stress the need to include men in both vaccination and screening programs. Anal cancers are often missed or misdiagnosed in men, especially those from marginalized communities. Without proper diagnostic facilities like anoscopy centres and broader awareness, many are left untreated — or worse, undiagnosed.The WHO has set ambitious targets to eliminate cervical cancer: vaccinate 90% of girls by age 15, screen 70% of women by 35 and 45, and treat 90% of cases. But meeting these goals demands more than science — it needs political will, public funding, and sustained awareness.

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Lower back pain is a constant issue for many people. While it may seem like a minor inconvenience to some, it can severely impact their quality of life. For people who are suffering from ongoing back pain, finding relief can be incredibly challenging. 

While there are medications available, there are side-effects one must consider. However, new research suggests that two types of therapy might offer a promising solution, especially for those who have been relying on opioid medications. 

<h2>Therapies Show Promise for Opioid Users </h2>

A study published April 7 in JAMA Network Open found that mindfulness-based therapy (MBT) and cognitive behavioral therapy (CBT) significantly improved the quality of life for people managing chronic low back pain with opioids. Participants reported less pain and were able to reduce their opioid dosages in the months following the start of these therapies. 

Researchers noted that the participants had lived with moderate to severe back pain for a long time, most for over five years, and had tried many other treatments without success. The improvements seen were therefore even more significant. 

<h2>Addressing a Common and Stubborn Problem </h2>

Chronic low back pain affects a large number of people; data suggests that as many as 28% of Americans experience it. Despite its prevalence, effective treatments are often hard to come by. One study in March found that only 10% of non-surgical treatments for lower back pain actually work. This led researchers to explore whether CBT and MBT could offer a better approach. 

<strong>Cognitive Behavioral Therapy (CBT) </strong>helps patients identify negative thoughts and behaviors, then uses problem-solving and self-reflection to change those patterns. 

<strong>Mindfulness-Based Therapy (MBT) </strong>teaches people to observe their bodily sensations, feelings, and thoughts without reacting to them, often through meditation to focus on the present moment. 

<h2>Promising Results from the Study </h2>

The study involved 770 adults who were using opioids for their chronic low back pain. On average, participants were about 58 years old and experienced moderate-to-severe pain, limitations in their daily activities, and a reduced quality of life.

Half of the participants received CBT, and the other half received MBT. They attended weekly two-hour group sessions for eight weeks. After this, they were encouraged to practice what they learned for 30 minutes daily, six days a week, for the remainder of the 12-month study. Although about 30% of participants dropped out by the six-month mark, those who continued reported: 

<ul><li>Less pain.</li><li>Reduced daily opioid use.</li><li>Better daily function.</li><li>Improved quality of life.</li></ul>

These benefits lasted throughout the year, with over 65% of participants still reporting progress at the 12-month mark. Dr. Zgierska highlighted that chronic back pain usually doesn't get better on its own, often worsening over time, which makes these lasting improvements particularly striking. Since both therapies showed similar positive results, people can confidently choose the approach that best suits them, whether it's the structured nature of CBT or the mindfulness focus of MBT. Both in-person and online formats were found to be effective. 

<h2>Supporting Evidence and Future Needs </h2>

While this JAMA Network Open study didn't include a control group or have much racial and ethnic diversity among its participants, its findings align with other research suggesting that behavioral therapies can help adults using opioids for chronic pain. 

It's important to note that this area still needs more research. Only 17 studies have looked at MBT for chronic low back pain, and only three have directly compared it to CBT. However, previous studies have shown that both MBT and CBT are generally effective for pain relief, even if they haven't always included people on opioids for chronic back pain. The fact that this new research shows they help in more severe cases (with opioid use) further strengthens these findings. 

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can you fix Chronic Lower Back Pain

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Lower back pain is a constant issue for many people. While it may seem like a minor inconvenience to some, it can severely impact their quality of life. For people who are suffering from ongoing back pain, finding relief can be incredibly challenging. While there are medications available, there are side-effects one must consider. However, new research suggests that two types of therapy might offer a promising solution, especially for those who have been relying on opioid medications. Therapies Show Promise for Opioid Users A study published April 7 in JAMA Network Open found that mindfulness-based therapy (MBT) and cognitive behavioral therapy (CBT) significantly improved the quality of life for people managing chronic low back pain with opioids. Participants reported less pain and were able to reduce their opioid dosages in the months following the start of these therapies. Researchers noted that the participants had lived with moderate to severe back pain for a long time, most for over five years, and had tried many other treatments without success. The improvements seen were therefore even more significant. Addressing a Common and Stubborn Problem Chronic low back pain affects a large number of people; data suggests that as many as 28% of Americans experience it. Despite its prevalence, effective treatments are often hard to come by. One study in March found that only 10% of non-surgical treatments for lower back pain actually work. This led researchers to explore whether CBT and MBT could offer a better approach. Cognitive Behavioral Therapy (CBT) helps patients identify negative thoughts and behaviors, then uses problem-solving and self-reflection to change those patterns. Mindfulness-Based Therapy (MBT) teaches people to observe their bodily sensations, feelings, and thoughts without reacting to them, often through meditation to focus on the present moment. Promising Results from the Study The study involved 770 adults who were using opioids for their chronic low back pain. On average, participants were about 58 years old and experienced moderate-to-severe pain, limitations in their daily activities, and a reduced quality of life.Half of the participants received CBT, and the other half received MBT. They attended weekly two-hour group sessions for eight weeks. After this, they were encouraged to practice what they learned for 30 minutes daily, six days a week, for the remainder of the 12-month study. Although about 30% of participants dropped out by the six-month mark, those who continued reported: Less pain.Reduced daily opioid use.Better daily function.Improved quality of life.These benefits lasted throughout the year, with over 65% of participants still reporting progress at the 12-month mark. Dr. Zgierska highlighted that chronic back pain usually doesn't get better on its own, often worsening over time, which makes these lasting improvements particularly striking. Since both therapies showed similar positive results, people can confidently choose the approach that best suits them, whether it's the structured nature of CBT or the mindfulness focus of MBT. Both in-person and online formats were found to be effective. Supporting Evidence and Future Needs While this JAMA Network Open study didn't include a control group or have much racial and ethnic diversity among its participants, its findings align with other research suggesting that behavioral therapies can help adults using opioids for chronic pain. It's important to note that this area still needs more research. Only 17 studies have looked at MBT for chronic low back pain, and only three have directly compared it to CBT. However, previous studies have shown that both MBT and CBT are generally effective for pain relief, even if they haven't always included people on opioids for chronic back pain. The fact that this new research shows they help in more severe cases (with opioid use) further strengthens these findings. 

easing chronic lower back pain and painkiller usage with 2 therapies

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