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.

Ozempic has been a household name for the last two years. The injectable medication, which was initially designed to treat type 2 diabetes, has now been making the news for its incredible weight loss properties. It functions by doing the same thing as a natural hormone, called GLP-1 (glucagon-like peptide-1), that controls blood sugar and suppresses hunger.

But here's the surprise: your gut might already contain the secret to a similar effect—no needle in sight. A recent study says that some gut bacteria and their products can induce GLP-1 production in manners that mirror what Ozempic does, with implications of a more natural, side effect-free alternative to the drug's effects.

GLP-1 is one of the body's own hunger and blood sugar controllers. It's manufactured by specialized gut cells called enteroendocrine cells (EECs), which detect nutrients and initiate hormonal signals that retard digestion, stabilize blood sugar levels, and make you feel full.

Obese individuals tend to have fewer EECs and reduced GLP-1 activity, making it harder to control appetite. That's one of the reasons why GLP-1 receptor medications like Ozempic work so well—they substitute for what the body isn't currently making in sufficient amounts.

The question has been: how can we make the gut increase GLP-1 levels naturally, without man-made medication?

What Is Natural 'Ozempic' In The Gut?

Scientists at Marshall University in West Virginia think the answer could be affirmative. Their recent study, published in the International Journal of Molecular Sciences, concluded that gut bacteria and their metabolites can persuade the gut to release more EECs—and by association, more GLP-1.

The researchers homed in on tryptophan, an amino acid perhaps most famously associated with turkey dinners. When gut microbes break down tryptophan, they produce a metabolite known as indole. That chemical, they found, behaves like a kind of stimulus for the gut, triggering a cascade that results in the creation of new GLP-1-producing cells.

The major mechanism involved is the aryl hydrocarbon receptor (AhR), a receptor that assists in the control of those cells' response to various molecules. After indole activates AhR, the gut seems to increase its level of EECs, restoring a balance of GLP-1 that can assist in regulating appetite and metabolism.

Thus far, the evidence is from rat tests and cell-cultured "mini-guts" (organoids). Both times, adding tryptophan and indole pushed the gut toward GLP-1 production. But that's still a work in progress to apply to humans.

Obesity and metabolism are mediated by a network of molecular pathways, diet, and lifestyle. What is effective in a rat's gut need not be so in ours. The researchers admit that "the molecular players and signaling pathways involved in the regulation of EEC differentiation could be different in normal and obese conditions.

Nevertheless, the science suggests a thrilling therapy: activating gut microbes, diet, and specific supplementation to push the body to produce its own appetite-controlling hormones.

Is This Ozempic's Natural Equivalent?

Ozempic and other medications in this class are effective, but they come with trade-offs. Nausea, gastrointestinal problems, and worse side effects have occurred. They're costly, too, and, in most nations, difficult to obtain.

A biological route to GLP-1 production—through diet, supplements, or probiotics—may even provide a more secure, less expensive option. Tryptophan is already plentiful in foods such as poultry, eggs, cheese, and some seeds. If scientists can dial in the way that these foods or supplements are utilized to best maximize GLP-1 function, what they create might resemble a "natural Ozempic."

Can You Eat Your Way to the Same Effect As Ozempic?

Although research is in its infancy, history provides a clue that the solution may be nearer than we imagine. Well before semaglutide injections became popular, people across the globe were consuming foods naturally in their diets to support blood sugar balance, hunger regulation, and weight health.

Traditional Diets That Acts Can Mimic Ozempic Weight Loss

The Mediterranean diet—rich in olive oil, fish, legumes, and colorful plants—has long been linked to improved insulin sensitivity and lower risk of type 2 diabetes. Its balance of healthy fats, fiber, and lean proteins naturally slows digestion and helps control appetite.

In Japan, meals centered on rice, vegetables, fermented foods, and small portions have a similar effect. Fermented foods themselves can increase diversity of the gut microbiome, and in turn support GLP-1 activity indirectly.

In Okinawa, purple sweet potatoes and bitter melon have been consumed for hundreds of years. Both are high in compounds that promote gut health and can activate hormones related to GLP-1.

Daily Tweaks You Can Make To Your Plate for Weight Loss

You don't have to transform your diet overnight. Gradual change can coax the gut along the same routes. For instance:

• Having 200–250g of roasted or steamed sweet potato as part of lunch or dinner promotes satiety.
• Incorporating bitter greens like kale or bitter melon into stir-fries could promote gut peptides associated with GLP-1.
• Turmeric incorporated into soups or teas provides an anti-inflammatory kick that promotes general gut health.
• No diet can exactly mimic Ozempic, but these food choices can tune your gut microbiome to the body's built-in appetite controls.

The Marshall University study contributes to a large and expanding area of research that investigates how the gut and its microbes affect obesity and metabolism. What comes next will be required to try these findings in human subjects, determine the ideal dose of tryptophan or indole, and establish safety in various populations.

First period, also known as menarche, marks the beginning of a girl’s reproductive years. The age when it begins varies from person to person. Typically, it happens between the ages of 12 and 14 and if you get your periods before this age, it is known as early periods.

However, this early period also signifies concerning health issues. Researchers have been looking into whether how early you get your period affect your lifespan.

Scientists are exploring a theory of aging called antagonistic pleiotropy. This idea suggests that some genes that are good for us when we're young like those that help us grow and reproduce early) can actually have negative effects later in life, causing us to age faster and get sick. While there hasn't been much clear proof of this in humans until now, a new study has looked at the connection between a woman's reproductive timing and her long-term health to find more answers.

What Do Our Genetics Reveal About Aging?

To find out if this theory is true, researchers used a special method called Mendelian randomization. This method uses genetic information to find connections between different traits, like the age of a woman's first period (menarche) and when she has her first child.

They looked at how these events were genetically linked to a woman's overall lifespan and a variety of diseases that are common as we get older. The researchers also used a huge health database called the UK Biobank, which has information from almost 200,000 people, to double-check their findings.

Do Women Who Get Their Periods First Age Faster?

The study found strong evidence supporting a theory that genes helping us in our youth may harm us later. It showed that women who had their first period and first child later were genetically more likely to live longer and age more slowly. They also had a lower risk of several serious diseases, including Alzheimer's, type 2 diabetes, heart disease, and high blood pressure. On the flip side, having a first period before age 11 or a first child before age 21 was linked to a much higher risk of these same diseases. This included a nearly doubled risk for diabetes and heart failure and a quadrupled risk for obesity.

Are There Other Long-Term Health Risks of Early Periods?

Yes, research suggests that early menarche is connected to several other long-term health problems. Girls who get their periods at a younger age may be more likely to develop chronic diseases later in life.

Physical Health

Getting a period early can have lasting physical effects. It can limit a girl's final adult height. It's also been linked to a higher risk of obesity, heart disease, stroke, and diabetes. Additionally, these women face a higher chance of developing metabolic syndrome, a group of conditions that increase the risk of heart disease.

Cancer Risk

Studies show a clear connection between early menarche and an increased risk of certain cancers. Women who got their period at a younger age have been found to have a higher risk of breast cancer, as well as endometrial and ovarian cancers.

Mental and Social Health

The health risks aren't just physical. Girls who go through puberty early may face more emotional and social challenges. They can be more vulnerable to anxiety, depression, and bullying during their teenage years. Early periods have also been linked to a higher risk of engaging in risky behaviors.

Unlike heart palpitations, headaches seem less concerning even though they are an everyday health problem for some. At times, headaches can be so intense, they ruin your plans and demand all your attention until they are totally gone. But while most headaches are just your brain’s way of saying “hydrate me” or “give me a nap”, some can signal something more serious. But how do you tell if that pounding ache is just stress or a medical red flag? Neurologists break it down.

Stress Headaches: The Everyday Problem We Ignore

According to Dr Pankaj Agarwal, Head of Neurology, a large number of people confuse stress headaches with migraines. Stress headaches, also known as tension headaches, usually feel like a tight band squeezing your head.

“They are commonly caused by long working hours, lack of sleep, dehydration, or anxiety,” says Dr Agarwal. However, these headaches generally calm down with simple fixes, like rest, water, and relaxation techniques like yoga or meditation. Stress headaches are annoying, yes, but rarely dangerous. If you wake up after a good night’s sleep and feel relief, it was likely you just needed to slow down.

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Migraines: When Pain Becomes a Lifestyle

If stress headaches are irritating, migraines are downright torturous. “Migraines often cause throbbing pain on one side of the head, along with nausea, vomiting, or sensitivity to light and sound,” explains Dr Agarwal. Some people also experience visual disturbances known as ‘auras’, flashes of light or zigzag patterns, before the headache even begins.

Dr Jayendra Yadav, Senior Consultant Neurologist, adds that migraines are not to be brushed off. “They can last for hours or even days and may seriously impact quality of life. Unlike stress headaches, migraines often need specific medication and lifestyle management,” he says. Common triggers include hormonal changes, weather shifts, certain foods, and lack of sleep. If you are getting frequent attacks, do not self-medicate. Book that doctor’s appointment.

When Headaches Mean Something More Serious

Not every headache is about stress or migraines. Sometimes, a headache is a warning siren for something far more dangerous.

Dr Agarwal warns, “Headaches can also indicate conditions such as high blood pressure, brain infections, stroke, or tumours.” The red flags to look out for include:

• Sudden, severe headache (often described as the ‘worst headache of your life’)
• Headaches with vomiting, vision loss, or confusion
• Headaches after a head injury
• Headaches that worsen over time
• Headaches linked with fever or neck stiffness

Also Read: Fact Check: Do Hot Drinks Really Give You Oesophageal Cancer?

Dr Yadav lists another risk: stroke-related headaches, especially haemorrhagic strokes caused by bleeding in the brain. “These are often linked to uncontrolled high blood pressure,” he says. Brain aneurysm headaches can also come with severe neck stiffness, nausea, and pain behind the eyes. If you experience these, stop Googling remedies and get medical help immediately.

Lifestyle Triggers You Did Not Think Of

Beyond stress and migraines, everyday habits also play a role. Hunger headaches, caffeine withdrawal, or simply not drinking enough water can be some of the factors. Poor posture from hunching over laptops is another modern-day trigger. Dr Yadav says, “Most headaches are harmless, but knowing what causes them can help you prevent them.”

Like a menstrual diary, keeping a headache diary, wherein you track when they occur, what you ate, how you slept, and your stress levels, can give your doctor valuable clues. Sometimes, just spotting a pattern helps prevent future episodes.

When Should You Worry?

• If the headache is mild and goes away with rest, hydration, or a short nap, it is likely stress.
• If it is throbbing, one-sided, and keeps returning, it is probably a migraine that needs medical attention.
• If it comes on suddenly, is unbearably severe, or comes with vision changes, weakness, or confusion, it is time to rush to a doctor.

Headaches may be common, but they are not always ignorable. As Dr Agarwal stresses, “Do not ignore frequent or unusual headaches. Timely consultation helps prevent serious complications.

Dr Pankaj Agarwal is the HOD of Neurology at Gleneagles Hospital Parel, Mumbai

Dr Jayendra Yadav is a Senior Consultant Neurologist at Medicover Hospitals, Kharghar, Navi Mumbai