Even restaurants with top health grades can host invisible germs that could make you sick. From menus to condiment bottles, certain spots are more prone to contamination than others. Here’s what to watch out for during your next meal out—and how to protect yourself.

Menus: A Common Culprit

Menus are one of the first things you touch at a restaurant—and also one of the most germ-laden. Research shows they often carry traces of bacteria like E. coli and Staphylococcus aureus due to frequent handling. It is also because so many people visit the restaurants and touch the same menu. The plastic on it also absorbs the moisture from people's hands.

Plastic menus, in particular, can be germ magnets. Unlike paper, plastic doesn’t absorb moisture, allowing bacteria to thrive if the surface becomes damp. To stay safe, wash your hands after handling menus and avoid touching your face or food until you do.

Touch Screens: Convenient But Risky

Self-ordering kiosks and touch screens offer convenience, but they’re also hotbeds for bacteria. A study in London found traces of Enterococcus faecalis (linked to infections) and staph on some restaurant touchscreens.

If you’re wary of germs, consider skipping the kiosk and ordering at the counter instead—especially if it’s less busy.

Ice: Looks Clean, But Is It?

It may surprise you, but ice can harbor bacteria too. Although studies found bacteria in ice from restaurants, the levels typically weren’t high enough to cause illness. Still, lab experiments show that most drinks—except whiskey—can let bacteria from ice survive.

To be cautious, avoid drinks with ice if you're particularly sensitive or have a weakened immune system.

Lemon Wedges: Pretty, But Potentially Dirty

That slice of lemon on your drink could be carrying more than just tangy flavor. In one study, nearly 70% of lemon wedges tested contained microorganisms—some with dozens of them.

Healthy stomachs usually fend off these germs, but those with chronic conditions like diabetes, kidney disease, or compromised immunity should be extra careful. Watch to see if your server uses gloves or tongs to handle garnishes.

Buffets and Salad Bars: Shared Space, Shared Germs

Buffets and salad bars invite a lot of hands and airborne particles. People may cough or sneeze near the food or reuse utensils between dishes, spreading germs unknowingly.

To minimize risks:

• Always grab a new plate for seconds.
• Avoid touching serving utensils to different foods.
• Make sure hot food is kept hot and cold food is chilled.
• Look for sneeze guards and don’t eat in line.

Cafeteria Trays: Dirtier Than You Think

Trays used to carry food can be surprisingly dirty. One study found they often have more bacteria than even gym mats or bathroom surfaces. That’s because trays aren’t always cleaned between uses. Using a napkin as a barrier or cleaning your tray with a sanitizing wipe can help.

Condiments: Handle With Caution

Ketchup bottles, salt shakers, and pepper mills pass through many hands—and may carry bacteria like E. coli or coliform. If you have hand sanitizer or a disinfectant wipe, use it before handling these items, especially if you’re about to eat finger foods.

Table Surfaces: Wiped, But Not Always Clean

Even if your server wipes the table, it doesn’t guarantee cleanliness. If the same cloth is used repeatedly without disinfection, it can actually spread bacteria. A quick hand sanitizing or using a placemat can provide some extra protection.

Stay Aware, Stay Healthy

Dining out should be enjoyable—and it can be, if you're aware of these hidden risks. A few simple precautions like hand-washing and watching how food is handled can go a long way in keeping germs at bay.

Many people consider breakfast the most important meal of the day, making sure they have a good spread of tasty food. However, it is very easy to overindulge, causing you to feel bloated and uncomfortable early in the morning. One of the best ways to tackle this is by eating a meal filled with fiber and other nutrients.

While many people go for meals like chocolate flakes or cereals, foods that are marketed as breakfast meals, they are not as good for your health. They are filled with processed sugars, flour and lack fiber. According to the Cleveland Clinic, a low sugar meal early in the morning is essential to avoid feeling sluggish and tired. They also recommend that adults should have 25 to 35 grams of fiber each day, so beginning with a fiber-rich breakfast is a good option. Not only will it help you slow down digestion, but it will keep you fuller for longer.

However, looking for fiber-rich meals and preparing them can be a hassle, especially for people who have early mornings, Dr. Karan Rajan has a simple answer to that. Dr. Karan Rajan, NHS Surgeon, who is known for his educational videos on social media shared his fiber filled breakfast recipe for people looking to boost their fiber intake with healthy and light foods.

What Does A Fiber-Packed Breakfast Looks Like?

Dr. Karan Rajan recently shared his recipe for the "ultimate breakfast," emphasizing its high fiber and protein content. In a step-by-step guide posted on TikTok, he detailed the specific benefits of each ingredient. This breakfast bowl offers a significant contribution towards the NHS-recommended daily intake of 30g of dietary fiber. The ingredients you will need are

• 250g of kefir yoghurt
• A handful of frozen blueberries
• A handful of frozen raspberries
• 2 tablespoons of chia seeds
• 25g of dark chocolate (at least 70% cocoa)

Kefir Yogurt

Dr. Rajan began his recipe with a base of kefir yoghurt, highlighting its impressive nutritional profile. This nutrient-dense yoghurt is recognized for its potential to improve gut health, bolster immunity, and support both heart health and weight management.

He explained that it has 30g of protein but also how it is a good source of lactic acid-producing bacteria as well as yeast which contribute to microbial diversity in your gut. For those unable to find kefir, Dr. Rajan suggested using another yoghurt with live and active cultures.

Blue Berries And Raspberries

These berries contribute "at least 6g of fiber" to the dish and are a rich source of prebiotic fibers. These specific fibers can promote the growth of beneficial gut bacteria, aiding digestion and potentially alleviating constipation.

Dr. Rajan noted "Dark colored plants like raspberries, blueberries and blackberries are a concentrated source of polyphenols, which are plant-based antioxidants." A 2020 study published in the Biomedicine & Pharmacotherapy suggests that diets rich in polyphenols may be associated with a lower risk of heart disease by improving blood flow and potentially lowering blood pressure.

Chia Seeds And Dark Chocolate

To further enhance the nutritional value, Dr. Rajan added pre-soaked chia seeds to his breakfast bowl. This simple addition provides an extra 4g of protein and a substantial 10g of fiber. For all the chocolate or cocoa lovers, he added dark chocolate to his recipe as 25g of dark chocolate (70% cocoa) has at least three to four grams of fiber.

Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the Indian Journal of Medical Research, titled Natural Menopause Among Women Below 50 Years in India: A Population-based Study, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young."

The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause.

Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.

Why Do Indian Women Hit Menopause Earlier?

Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.

As per the 2024 study published in journal Nature, titled, Exploring the triggers of premature and early menopause in India: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results.

The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and nutrition may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause.

What Happens When You Hit Menopause Earlier?

As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.

As per a 2023 study published in journal Nutrients, titled The Importance of Nutrition in Menopause and Perimenopause—A Review, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis.

The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.

Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.

The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.

Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.

If you’ve been keeping an eye on the latest buzz in the world of weight management, you’ve likely heard about weight loss jabs making waves across the health and wellness field. Promising rapid results and appetite control, medications like semaglutide and tirzepatide are being hailed as breakthrough options for those struggling with stubborn pounds. But are these injections truly the magic solution they seem to be? Or is there more to it than you think?

Before you place all your hopes on a mere shot, it's crucial to know how these drugs work, the changes in lifestyle they still require, and the risks they might pose.

The popularity explosion of weight loss drugs such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) has made them a huge international health trend. However, although these shots hold out hope, experts warn against treating them as an obesity "silver bullet" — or a fix for other mass societal problems like joblessness. Rather, physicians stress the absolute necessity of making drastic but sustainable lifestyle overhauls, especially a balanced diet, in order to bring about and sustain long-term health effects.

After health secretary Wes Streeting last week announced a real-world trial assessing the effect of weight-loss jabs on worklessness, there has been increasingly heated public discussion. While the need to address obesity is imperative, specialists point out that to rely on pills alone may raise significant logistical as well as ethical issues.

Today, Wegovy can be accessed on the NHS for the management of obesity, with Mounjaro still awaiting wider approval. Although their increasing availability, these drugs continue to pose major concerns regarding global shortages and their potential misuse.

GP registrar and author Dr. Jack Mosley, and son of late health broadcaster Dr. Michael Mosley, points out that such drugs were only intended for someone with a Body Mass Index (BMI) higher than 30, or female with a BMI higher than 27 and weight-related condition. "These weren't intended for aesthetic weight reduction," Mosley emphasizes. "They are heavy-duty treatments under strict supervision."

In addition, the lucrative market for online pharmacies has opened a "wild west" situation in which high-dose prescriptions with profit-driven rationales increase the risk of dangerous side effects and health issues.

Why Weight Loss Jabs Are No Magic Formula?

While drugs such as semaglutide and tirzepatide dampen hunger and cravings, specialists caution that most patients wrongly assume a single injection will cure lifelong weight problems. "They dramatically cut your appetite," Mosley says, "but without concurrent lifestyle changes, their effects are unlikely to be maximized."

Possible side effects such as nausea, vomiting, constipation, and diarrhea are normal and may worsen if patients do not change their unhealthy eating behaviors. "If you continue to eat processed foods with low nutrients, the body responds negatively, and drug compliance is poor," Mosley states.

Even more alarming is the threat of malnutrition. Even though they are overweight, most individuals with obesity are deficient in micronutrients. "We are overfed and undernourished," Mosley observes. Without correcting the quality of food consumption, patients risk exacerbating their health issues even as they lose weight.

One of the sneaky side effects of fast weight loss with medication is muscle loss. Research indicates that a full 40% of weight lost can be from lean body mass. "Muscle isn't about strength," Mosley says. "It's important for metabolic health, controlling blood sugar, and staying independent as we age."

Therefore, protecting muscle via resistance training is essential. Even minimal home exercises with body weight or resistance bands can have an impact. "It's not about the number on the scale," Mosley stresses. "It's about preserving the body's functional health in the long term."

What Diet Is Most Effective With Weight Loss Medication?

The evidence consistently points toward a Mediterranean-style diet as the gold standard for patients using weight loss drugs. Rich in olive oil, nuts, seeds, oily fish, fruits, vegetables, legumes like chickpeas and lentils, this approach prioritizes nutrient density, healthy fats, fiber, and sufficient protein.

"Processed junk food should be avoided as much as possible," Mosley advises. "Even if weight loss occurs on a poor diet, the long-term effects on muscle, micronutrients, and overall wellbeing are dangerous."

In addition to body hunger, emotional and stress-eating habits frequently called "food noise" need to be managed. "Weight reduction drugs suppress hunger, but they do not prevent emotional cravings," states Mosley. "To mute these inside drivers, control stress with physical activity, mind-focusing strategies, yoga, and a nutritious diet."

How to Prevent Weight Regain After Coming Off Weight Loss Injections?

One of the most significant challenges patients on weight loss medication have is keeping weight off after they stop the injections. Research indicates that patients can regain as much as two-thirds of the weight lost in the first year after going off medication.

Mosley makes a strong comparison, "These drugs are like noise-canceling headphones they lower the 'food noise.' But when you take the headphones off, the cravings come roaring back."

That's why developing sustainable habits — such as consuming a Mediterranean diet, adding regular strength training, and managing the food environment while taking medication is important. "Counting on willpower alone is dangerous," Mosley says. "We need to design environments and habits that make healthy choices easy."

Although the next generation of obesity jabs is a major step forward in obesity therapy, they are not one-off fixes. Experts such as Dr. Jack Mosley caution people to view these drugs as tools and not cures that work best when complemented with responsible eating, daily exercise, emotional health strategies, and nutrient-rich diets.